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

Just got back frm clubbing or something?

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

muscle definitions but i like the abs the best. mine only comes out wen the light is dim. disappears under bright light

dun take this the wrong way, but i think your upper back is progressing much better than the mid and lower back.

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.

Good. Very good. I like the adjustments. You seriously need to consider a traditional bb'ing split soon. Once you get much stronger, it's very hard to do all the compound exercises for each bodypart in one workout.

Thanks for the comment. Will definitely take your advice into consideration and lookout for signs as what u've indicated.

Diet (24/04/08)

0830 - 1 Scoop Whey + Skim Milk + Oats, Pan mee
1300 - Rice + Long Beans + Chicken + Bean Curd
1830 - 2 eggs + High Fiber biscuits
2030 - Minced pork with Bean Curd
2200 - 1 Scoop Whey + HL Milk