Diet (06/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - McD
1430 - Azuki Green Tea Freezie
2000 - Fresh Prawn Fish Head Bihun
2330 - 1 Scoop Whey + HL Milk

Diet (07/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - ABC soup
1430 - Rice + Long Beans + Fish Roll + Vege
1700 - ABC soup
2000 - Roasted Chicken
2130 - Milo Kosong + 2 Fiber Biscuit
2300 - 2 Eggs
0100 - 1 Scoop Whey + HL Milk

This post has been edited by N0eL: Apr 8 2008, 08:32 PM

Workout Routine B (08/04/08) MV *2

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 :-
Getting used to the current poundage now.


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - "Hoo Poo" Rice (great meal.. lots of protein and fiber)
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 with Prawn + Garlic
2330 - 1 scoop Whey + HL milk

Diet (09/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Pan mee
1200 - Rice + Wrapped Fillet Fish in Egg + Mushroom + Corn
1700 - 2 Eggs + 2 wholemeal Bread
2000 - Kongpow CHicken cube + Fish + Vege
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (10/04/08) MV *2

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 115lbs
1 x 8 x 105lbs
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)

Hammer Curl
1 x 8 x 30lbs(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 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 :-
Accidentally added 10lbs extra for incline barbell press without realizing. Nice to know i could do it.
As of last session, am getting used to the weights and routines r getting easier
Feeling unusually hot at times. Especially at night. Might be due to diet.. i dunno ~!!

Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Rice Casserole Chicken + potato + Ladies Finger + Egg
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1900 - 2 eggs
2000 - Broccoli With Mushroom + corn + pork
2230 - 1 scoop Whey + HL milk

Diet (11/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Wantan mee
1200 - Rice + Long Beans + Lettuce + pork
1600 - "Hoo poo" rice
2000 - Cauliflower with Garlic
2230 - 1 Scoop Whey + HL Milk

Workout Routine B (12/04/08) MV *2

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 75lbs
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
1130 - 2 Scoops VasoCharge(Pre)
1200 - 1 serving Xtend BCAA(During)
1330 - 1 serving Xtend BCAA (post)
1530 - Grilled Chicken with Parmesan Pepper Cheese + potato + Broccoli + Corn
1830 - 2 Eggs + Dim sum
2030 - 2 ham
2330 - Orange Juice
0230 - 1 scoop Whey + HL milk

Diet (13/04/08)

1130 - 1 Scoop Whey + Skim Milk + Oats,
1330 - Rice + Fish + Brinjal + Fish paste wrapped in eggs
1700 - Moist Chocolate Cake + Vanilla Ice Cream
1930 - Dumplings + Carrots + Vege
2100 - Apple Juice
2230 - 1 Scoop Whey + HL Milk

Diet (14/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Long Beans + Lettuce + Chicken
1600 - 2 Eggs
2000 - Broccoli with Garlic
2230 - 1 Scoop Whey + HL Milk

Workout Routine A (15/04/08) MV *3

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)

Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)

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 :-


Diet
0900 - 1 scoop whey + skim milk + oats,Chu Cheong Fun
1200 - Rice + Fillet Fish + Vege + 4 angle Beans
1330 - VasoCharge 2 Scoop(pre)
1400 - BCAA 1 serving (during)
1500 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1700 - 2 eggs
2000 - Broccoli With Onion and Garlic
2230 - 1 scoop Whey + HL milk

Diet (16/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Lettuce + Pork + Brinjal + Bean Curd
1700 - 2 Eggs
2100 - Asparagus + Steam Fish
2230 - 1 Scoop Whey + HL Milk

Workout Routine B (17/04/08) MV *3

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 40lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
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

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Basketball for 30 mins

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats
1130 - 2 Toong Kee Egg Tarts
1300 - 1/3 Rice + Casserole Chicken + Potato + Egg + Lady's Finger
1500 - 2 Scoops VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA (post)
1900 - Kenny Roger's 1/4 Chicken No Gravy + Corn & carrot + 2 serving of Salad no Dressing
2230 - 1 scoop Whey + HL milk

Diet (18/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats,
1300 - Peking Duck + Bean Curd + Fish + Long Beans + Asparagus + Broccoli + Mushroom
1700 - 2 Eggs + Dim Sum
2030 - Beef Stew with Vege
0330 - 1 Scoop Whey + HL Milk

Workout Routine A (19/04/08) MV *3

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 125lbs
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)

Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)

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

Basketball 1 hour

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats
1100 - VasoCharge 2 Scoop(pre)
1130 - BCAA 1 serving (during)
1230 - BCAA 1 serving(post)
1400 - 2 Wheatgerm Tuna Sandwich
1700 - Rice + Ginger Beef + Egg
2100 - Sake-San Pizza
2300 - Countless Neat shots of Gin, Rum, Spirit, Liquor and Scotch
0200 - Maggi Goreng + Egg
0330 - 1 scoop Whey + HL milk

Nah... wont get to drink that much in a club

It was a night out gone crazy.. I started with orange juice.. Those who are sober started ordering shots by shots for everyone. Can't help it but to drink

Diet (20/04/08)

1230 - 1 Scoop Whey + Skim Milk + Oats,
1400 - Small Rice + Fish + Cucumber + Yam
1530 - Sugar cane
1700 - Green tea Azuki Freezie
2100 - Small Rice + Bak Kut Teh
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (21/04/08) MV *4

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 135lbs

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 85lbs
1 x 8 x 85lbs
1 x 8 x 75lbs

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 47kg
1 x 8 x 40kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs


Remarks :-
Feeling pumped today.
Done everything with higher weights with ease.


Diet
0900 - 1 scoop whey + skim milk + oats
1330 - "Hoo poo" Rice
1400 - 2 Scoops VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wheatgerm Tuna Sandwich(post)
1730 - 2 Eggs + Dim sum
2030 - Milo Kosong + Oats
2230 - 1 scoop Whey + HL milk

Diet (22/04/08)

0730 - 1 Scoop Whey + Skim Milk + Oats,
1030 - Bihun/Ho Fun Prawn Mee
1230 - Small Rice + Vege + Fried Chicken
1800 - 2 eggs + High Fiber biscuit
2000 - Cauliflower + Chicken
2230 - 1 Scoop Whey + HL Milk



This post has been edited by N0eL: Apr 23 2008, 10:16 PM

Workout Routine A (23/04/08) SUN *4

Dips - Chest Version
3 x 8 x body weight + 25lbs

SQUAT
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Incline Cable Flyes
1 x 8 x 15lbs(x2)
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)

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

Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)

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

Hanging 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 :-
Forearms very weak today. Managed to push thru with spotter








Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Small Rice + Satay Chicken + Lady's Finger + Egg + Pie tee
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving (post)
1700 - 2 eggs + Dim Sum
1930 - FIsh + Vege + Bean Curd
2230 - 1 scoop Whey + HL milk

Thanks for the comment bro. Need to burn more fat around the belly section.

I dont think i've done much @ the mid and lower back. Well at least not directly. Use them alot as balance to my other routines though.