Workout Routine A (18/03/08) 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 1

Diet
0900 - 1 scoop whey + skim milk + oats,
1230 - Rice + Chicken Fillet with Cashew nuts + Eggplant + Dumplings
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
2045 - Celadon Thai Cuisine
2300 - 1 glass of Wine
0130 - 1 scoop Whey + HL milk

19/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1300 - Rice + Bean Sprout Chicken
1630 - Milo + Oats
2000 - Rice + Chicken Fillet
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine B (20/03/08) MV *3

Pullups
3 x 8 x body weight

Squat
3 x 8 x 45lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 20lbs(x2)
1 x 8 x 20lbs(x2)
1 x 8 x 20lbs(x2)

Upright Barbell Row
1 x 12 x 30lbs(Warm up)
1 x 8 x 30lbs
1 x 8 x 30lbs
1 x 8 x 30lbs

Wide Grip Lat pulldown
1 x 8 x 27Kgs
1 x 8 x 27Kgs
1 x 8 x 27Kgs

Low Row
1 x 8 x 21kg
1 x 8 x 21kg
1 x 8 x 21kg

Bicycle Crunch
3 x 30

Basketball 1 hour

Remarks :-
Rest day 2

Diet
0930 - 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)
1400 - Korean Beef Rice with Kimchi
1900 - Charbroil Rib Eye Steak with the side dishes
2130 - Apple Tea
0100 - 1 scoop Whey + HL milk

Why do i look so much smaller than you...but I weigh so much more than you...Anyway, keep up the disciplined work. I would never watch my diet as diligently as you do.

However, you are squatting some really small weights...aren't you working on getting it up? Working up closer to your maxes? No?

he just started to squat like uhm.. 2 weeks ago? lol

Bro, I'm actually quite petite in person. Maybe it's the camera angle or lighting of the pics i took that day. However, I would like to grow further. Who doesn't right? Lets keep up the good work.

I recently started squating like 2 weeks ago. So i'm taking it easy and adjusting my form at the moment.

Jones, Need someone to check form wei.. I think Mine aint great, coz my right ankle doesn't feel right when i Squat.

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

ooooooo
okai

just wondering how come u so the besar looking, but not squatting much numbers.

and to ur question, who doesn't wanna get bigger? Hehehe, I don't.
Any bigger and I'll compete in 85KG category. NOT nice. Lifters there significantly older and stronger. Commonwealth here I come!

sunday morning u going? i'm going to squat. u can see my form and follow.

doing oly squats by the way

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 ~!

Squatting = good. Don't worry about some people indirectly dissin' your squat poundages. Take your time progressing in poundages as long as your form is correct and you're working out with sufficient intensity, that's good enough.
You're packing on decent size i assume. Keep up the good work.

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

Much much better. You're among one of the faster progressing trainees in the forum. Keep it up. Looking better than quite a number of people who've started much earlier than you. High volume bb'ing ftw.
You might consider now a traditional bodybuilding split or stick to this current routine if your poundages are still going up. If it ain't broken don't fix it.
As for your rear lat spread, you need to learn how to flare out your lats properly by rotating your scapula in the correct manner. But progress is definitely there.

Nice wei.

You're at my height and almost my weight (im like 3-4kgs heavier), but you look so lean. I check your journal for inspiration and motivation.

Thanks and keep it up, dude!

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