Leg presses, leg curls, calf work? It's pretty simple. =)

Noted ~!!

Thanks ~!

15/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Small Rice + Chicken + Vege + potato
1600 - Bread + Jam, 2 Eggs
2030 - SMall Rice + Vege + Bean Curd + Fillet FIsh
2330 - 1 scoop Whey + HL milk

i was about to say that
females will notice chicken legss (self experience)


Chow

Workout Routine B (17/02/08 CF MSC)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Leg Press
3 x 8 x ??+ 25lbs(x2)

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - 1 Scoop VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 1 Wheat Germ Tuna Sandwich(post)
1430 - Small Rice + Roasted CHicken
1730 - 2 Eggs
2130 - Tiew Chiew Porridge
0130 - 2 Eggs, 1 Milo
0230 - 1 scoop Whey + HL milk

Nice. Added in the leg presses eh? Here's a fact, do you know that 15% of your arm size is determined by your leg size?
Think about it, many guys i meet want big arms, but when i look at their physiques, it's almost impossible judging from their lack of overall muscle mass.
And where're the biggest muscles in your body? =) The legs and the glutes, which contribute the most to overall LBM. You do the math. Doing legs will help you a long way.

17/02/08

Diet
1200 - 1 scoop whey + skim milk + oats,
1530 - Small Rice + Mushroom + Pork Ribs
1800 - 2 Eggs, 1 toast Butter Kaya Bread
2130 - Portions of William's Meat Balls Speg + Fish Mixed Grill + Saddle Lamb + Ribena Longan
0130 - 1 scoop Whey + HL milk

18/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Small Rice + Mushroom + Pork Ribs
1900 - 2 Eggs
2030 - Small Rice + Ginger Fillet FIsh + Prawns
2330 - 1 scoop Whey + HL milk

Workout Routine A (19/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28.5kg
1 x 8 x 28.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 45lbs
1 x 8 x 70lbs
1 x 8 x 70lbs

Remarks :-
Totally out of focus today. Having difficulty with the routines.
Been reducing my rest time in between sets. Finished everything in less than 45 mins

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1130 - RIce + Minced Pork + Vege + Long Beans
1400 - VasoCharge 1 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1700 - 2 Eggs
2000 - 2 Wholemeal Bread + Jam
2100 - Small Rice + Chicken
2330 - 1 scoop Whey + HL milk

20/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Little Vietnam's Delicacies + Stir Fried Clam Rice
1600 - 2 Eggs
1900 - 2 Wholemeal Bread + Jam
2030 - Typical Full course Chinese dinner
2330 - 1 scoop Whey + HL milk

Workout Routine B (21/02/08) MV

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-
Was doing leg raises till tears dropped. Too darn tired towards the end of gym
The more ab roller routine I do, the more difficult it become.
Wobbly Legs due to leg presses. But felt darn good after doing it.
FInally finished my small tub of BCAA. Lasted for abouth 2 months. Starting on Grape flavor this sat


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + Lettuce + Chicken + Bean Curd
1250 - 1 Scoop VasoCharge(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + 1 Wheat Germ Tuna Sandwich(post)
1700 - 2 Eggs ,2 wholemeal bread + jam
2130 - Rice + Fish + Vege
2330 - 1 scoop Whey + HL milk

22/02/08

Diet
0800 - 1 scoop whey + skim milk + oats,
1130 - Rice + Long Beans with Peanuts + Pork + Vege
1430 - 750mg Yogurt Drink
1700 - 2 Eggs, Dim sum
2100 - Rice Noddle with Pork
2330 - 1 scoop Whey + HL milk

Workout Routine A (19/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Cable Flyes
1 x 8 x 12.5kg(x2)
1 x 8 x 10 kg(x2)
1 x 8 x 7.5kg(x2)

Dumbbell Bench Press
2 x 8 x 50lbs(x2)
1 x 8 x 45lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28.5kg
1 x 8 x 28.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 80lbs

Remarks :-

Diet
0900 - 1 scoop whey + skim milk + oats,
1100 - VasoCharge 1 Scoop(pre)
1130 - BCAA 1 serving (during)
1230 - BCAA 1 serving + Yoshinuya Beef Don + Miso Soup(post)
1600 - 2 Eggs
1930 - Rice + Vege + FIsh
2200 - Ice Longan Milk
0230 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Feb 24 2008, 03:15 AM

24/02/08

Diet
1230 - 1 scoop whey + skim milk + oats,
1330 - Small Rice + Vege + CHicken
1600 - Hot Soya Milk
1940 - SMall Rice + Vege + Chicken
2100 - Taiwanese Pearl Yam Tea
0000 - 1 scoop Whey + HL milk, 2 eggs

25/02/08

Diet
0830 - 1 scoop whey + skim milk + oats, Wanton Mee
1230 - Small Rice + Vege + Bean Curd + Fish Roll
1730 - 2 eggs, Fillet Fish
1940 - SMall Rice + Chicken + Pork Ribs + 1 Egg
2330 - 1 scoop Whey + HL milk

Workout Routine B (26/02/08) MV

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-
I think body is taking a toll from all those workout for the past few months without rest.
It's getting harder and harder each time i go to the gym even when i'm doing the same thing
PLanning to rest next week. will see how the next 2 sessions goes

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1230 - Sugimoto Llunch box( Sashimi + Beef + Salmon Roll + Chawan mushi + RIce + Miso soup)
1400 - 1 Scoop VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(post)
1730 - 2 Eggs ,4 wholemeal bread
2200 - Milo Kosong + Oats
2330 - 1 scoop Whey + HL milk

27/02/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + Vege + Minced pork with salted fish + 2 fish ball
1730 - 2 eggs,4 wholemeal bread
2030 - SMall Rice + FIsh + Asparagus
2130 - Apple Tea
0000 - 1 scoop Whey + HL milk

Workout Routine A (28/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28.5kg
1 x 8 x 28.5kg
1 x 8 x 28.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 80lbs

Remarks :-
I wasn't really in a state of fatigue afterall. Found out that it's just lack of sleeping hours lately
Got thru everything without any difficulty other than ab rollers.

Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Sugimoto's Lunch Bento (Ebi Tempura, Toriniku Teriyaki, Sashimi)
1430 - VasoCharge 1 Scoop(pre)
1500 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1700 - 2 Eggs
2000 - Milo Kosong + oats
2100 - 2 Eggs
2330 - 1 scoop Whey + HL milk

29/02/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1230 - Yong Tau Fu (lots)
1730 - 2 eggs
2030 - Cantonese Fried Rice Noodle
2330 - 1 scoop Whey + HL milk

Workout Routine B (01/03/08) MV

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - 1 Scoop VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 2 wheat germ tuna sandwich(post)
1430 - 2 Eggs ,4 wholemeal bread
1700 - 1 Donut
2030 - Portuguese Village Seafood (lots)
2130 - Jonker's Cendol + Fried carrot cake
0030 - 1 Carlsberg
0230 - Satay Celup (lots)
0330 - 1 scoop Whey + HL milk