21/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1300 - Fish Head Bihun
1630 - Milo + Oats, 2 Fiber Biscuit
2100 - Rice + Vege + Bean Curd + Fillet Fish, Egg
2330 - 1 scoop Whey + HL milk

Workout Routine A (22/03/08) MV *3

Dips - Chest Version
3 x 6 x body weight

SQUAT
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 55lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 15lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)

Tricep Pushdown
1 x 8 x 15kg
1 x 8 x 15kg
1 x 8 x 15kg

Leg Raise
3 x 6

Side Bend
3 x 12 x 25lbs

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

15 mins Rowing Machine

Remarks :-
Rest Day 3

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - VasoCharge 2 Scoop(pre)
1130 - BCAA 1 serving (during)
1230 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1400 - Shanghai Dumplings, few Table spoon of Noodle
1800 - Siew pou
1930 - Rice + FIsh + Bean Curd + CHicken
2300 - Green Tea latte
0400 - 1 scoop Whey + HL milk

23/03/08

Diet
1000 - 1 scoop Whey + Skim Milk + Oats,
1400 - Yong Tau Fu
1630 - Ochacha Azuki Green Tea Frezzie, Portions of Green Tea tiramitsu & Green Tea Pudding
2130 - Curry Chu Cheong Fun
2330 - 1 scoop Whey + HL milk

Totally screwed up my diet today....Nmind... I'm ready to lift again~! feeling energetic right now. Motivated from Ronnie Coleman's book i read at the bookstore too ~!

Thanks for the support.....

Size? Hmm.. i think not much progress this month itself....But i gained abit of weight....need to scale myself soon...progress pics coming up~!

24/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1130 - Small Rice + Lettuce + Fillet Fish _ Egg
1530 - Milo + oats
2200 - Dim Sum
2330 - 1 scoop Whey + HL milk

Workout Routine B (25/03/08) MV *4

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Squat was easy.
Increased weights for other routines. Manageable.
Current weights equals/higher than when I was bulking with 3 x 5.







Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Charbroil Sirloin Steak + Mushroom Soup
1430 - 2 Scoops VasoCharge(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1730 - 2 eggs
2130 - Small rice + Black pepper Chicken Cube
2330 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 27 2008, 10:59 PM

Thanks for the compliment.

I'm still adding and subtracting routines from time to time to promote variations. Need to attack the muscles @ all possible angles. When I'm running out of things to +- or hit plateau, will definitely op for other routines.

Always looking forward in doing new routines.

Work hard bro... I'll be doing so ~!!

Exercising is the easy and fun part. It's the diet and lifestyle that must put effort on.

This post has been edited by N0eL: Mar 26 2008, 08:46 PM

26/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1130 - Small Rice + Bean Curd + Fillet Fish + Long beans
1530 - HL Milk
1800 - 2 Eggs
2030 - Small Rice + Vege + Fillet Fish
2330 - 1 scoop Whey + HL milk

Workout Routine A (27/03/08) SUNway *4

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 95lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 35lbs(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 31.5kg
1 x 8 x 31.5kg
1 x 8 x 31.5kg

Leg Raise
3 x 8

Side Bend
3 x 12 x 50lbs

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

Incline Cable flyes
1 x 8 x 10kg(x2)
1 x 8 x 10kg(x2)
1 x 8 x 7.5kg(x2)

Remarks :-


Diet
0800 - 1 scoop whey + skim milk + oats, 2 Eggs
1230 - Rice + Steam Chicken + Bean Sprout
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving (post)
1700 - 3 Wholemeal Bread + 2 teaspoon Kaya
2000 - Small Rice + Magmite Chicken
2330 - 1 scoop Whey + HL milk

Hey bro,

Been cheating alot lately... I'm gonna be strict with my diet from today onwards actually.. I 'm gonna minimize my carb at nite. Planning to go for salmon, broccoli ,oats and chicken breast for nite meals.

Info on vaso...Yes... creatine ~!!

http://www.bodybuilding.com/store/sv/vaso.htm

28/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1130 - Rice + Bean Curd + Chicken Cube + Vege
1530 - Grilled CHicken Ceasar Salad no Dressing
2030 - Milo Kosong + Oats
2330 - 1 scoop Whey + HL milk

Workout Routine B (29/03/08) MV *4

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 50lbs

Remarks :-
Rested for too short at the beginning of workout
Lack of O2 in the mid.

Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1100 - 2 Scoops VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1630 - 2 eggs + 2 wholemeal bread
2000 - Broccoli
0000 - Loads of Green Tea
0445 - 1 scoop Whey + HL milk

Diet (30/03/08)

1000 - Fish Head Bihun
1130 - 1 Scoop Whey + HL Milk
1600 - Rice + Grilled Beef + Broccoli + Corn
2030 - Some Taiwanese Restaurants at The Gardens. Had bits of everything ordered. No Rice
2330 - 1 Scoop Whey + HL Milk

Diet (30/03/08)

0900 - 1 Scoop Whey + HL Milk
1230 - Refer Christina's Journal (http://forum.lowyat.net/index.php?showtopic=532821&view=findpost&p=16465613)
1630 - 2 Eggs + 2 High Fiber Biscuits
2030 - Milo Kosong + Oats
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (01/04/08) MV *1

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Cable Flyes
1 x 8 x 10kgs (x2)
1 x 8 x 7.5kgs (x2)
1 x 8 x 7.5kgs (x2)

Barbell Bench Press
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 100lbs

Barbell Close Grip Bicep Curl
1 x 8 x 50lbs
1 x 8 x 50lbs
1 x 8 x 50lbs

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs


Remarks :-
Easy Peasy today. Banana Power

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1230 - Rice + Casserole Chicken + Lady's Fingers
1430 - VasoCharge 2 Scoop(pre)
1500 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1830 - 2 Eggs
2100 - Broccoli with Garlic
2330 - 1 scoop Whey + HL milk

Bad influence la u.... Evil's advocate ~!!

Diet (02/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Grilled Chicken Ceasar Salad no Dressing
1630 - 2 Eggs + 2 Wholemeal Bread
2030 - Milo Kosong + Oats
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (03/04/08) MV *1

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 57Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 50lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1200 - Rice + Fillet Fish + Long Beans + Bean Curd
1300 - 2 Scoops VasoCharge(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1730 - 2 eggs
2000 - Cauliflower + Garlic
2330 - 1 scoop Whey + HL milk



This post has been edited by N0eL: Apr 4 2008, 08:56 PM

Diet (04/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + Bean Curd + Vege + Pork
1630 - 2 Eggs + Milo Kosong + Oats
2000 - Cauliflower + Garlic
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (06/04/08) MSC *1

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Barbell Bench Press
1 x 8 x 105lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Dumbbell Flyes
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)

Barbell Close Grip Bicep Curl
1 x 8 x 50lbs
1 x 8 x 50lbs
1 x 8 x 50lbs

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs


Remarks :-
Saw Mr Malaysian doing Dumbbell Benchpress at 125lbs per hand~!
Feeling weak today due to lack of sleep
New diet regime working well ~!!

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1200 - VasoCharge 2 Scoop(pre)
1230 - BCAA 1 serving (during)
1330 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1700 - Grilled Chicken Breast With Parmesan Pepper Cheese + Potato + Corn + Broccoli
2000 - TAPAS TAPAS TAPAS TAPAS ~!
0330 - 1 scoop Whey + HL milk