Workout Routine B (25/04/08) MV *3

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 75lbs
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 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs


Remarks :-
Damn weak today. Might be due to the fact that i forgotten to stretch during the previous session.
Body been aching since wed. Felt better after today's session.

Diet
0900 - 1 scoop whey + skim milk + oats, Dim sum
1230 - Rice + Lady's Finger + Egg + CHicken
1400 - 2 Scoops VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wheatgerm Tuna Sandwich(post)
1800 - 2 Eggs + Dim sum
2000 - Broccoli + pork
2300 - 1 scoop Whey + HL milk

Diet (26/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats,
1200 - Rice + Fish Head + Vege
1700 - 2 eggs + 1 apple
2000 - Cauliflower + Chicken
2300 - Ice Blended White Chocolate Dream + Scone
0130 - 1 Scoop Whey + HL Milk

1 hour of Basketball

Diet (27/04/08)

1000 - 1 Scoop Whey + Skim Milk + Oats,
1200 - White Rice + Roasted Chicken and Pork
1600 - Milo Kosong + Oats, High fiber Biscuits
2000 - Broccoli + Pork
2300 - 1 Scoop Whey + HL Milk

wah lau, nice progress there. I can see them guns and chest coming in nicely!

Keep it up !

Thanks for the comment~!

Workout Routine A (28/04/08) MV

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 Barbell Bench Press
1 x 8 x 115lbs
1 x 8 x 105lbs
1 x 8 x 95lbs

Dumbbells 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 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 :-
Not taking vaso. Noticed lack of strength and pump
Stabilizer muscles were fatigue making workout extremely difficult
Might caused by basketball session on sunday
Will see how things r next session and might opt for some away time from weights

Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Pan Mee
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1530 - Rice + Beef + Egg + Kimchis
1800 - 2 Eggs + High FIber Biscuit
2030 - Cauliflower + Pork
2130 - 1 scoop Whey + HL milk

Diet (29/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Chu Cheong Fun
1230 - Chicken Breast with Parmesan Pepper Cheese + Baked potato + Broccoli
1630 - 2 Eggs, High fiber Biscuits
2000 - Broccoli + Pork
2300 - 1 Scoop Whey + HL Milk

Workout Routine B (30/04/08) MV

Pullups
3 x 8 x body weight + 10lbs

Squat (taking a rest from 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 75lbs
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

Hanging Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs


Remarks :-
Feeling alright.


Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1300 - "Hor poo" Rice
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA + 2 Wheatgerm Tuna Sandwich(post)
1730 - 2 Eggs + Dim sum
2030 - Italianies 's Salmon Fettuccini, Stuffed Mushroom, Seafood Risotto, Fried Calamari + White Wine
0300 - 1 scoop Whey + HL milk

Diet (01/05/08)

1200 - 1 Scoop Whey + Skim Milk + Oats
1400 - BK's Double Swiss Mushroom + A bit of Fries
1630 - 2 Eggs
2030 - Williams
0000 - 1 Scoop Whey + HL Milk

Noel, now that you're getting stronger and gaining size and doing more volume, you need to up the ante on your diet to gain and maintain. More protein biatch! =D

Thanks for taking notice bro. I'm actually planning to increase my dosage of bcaa and food.

Workout Routine A (02/05/08) MV

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

Dumbbells 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 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 31.5kg

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 :-
Having abit of Stomach Flu. Feeling weak.
Thank god still able to manage. Will have to rest soon


Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Pan Mee
1400 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wheatgerm tuna sandwich(post)
1800 - Milo Kosong + oats, High Fiber Biscuits
2030 - Broccoli + Chicken
2200 - 1 scoop Whey + HL milk

Diet (03/05/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Pan Mee
1300 - White Rice + Roasted CHicken/pork + Bean Curd
1630 - Milo Kosong + oats
2000 - Broccoli + CHicken
2130 - 1 Scoop Whey + HL Milk

Diet (04/05/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1300 - White Rice + Roasted CHicken/pork
1630 - High Hiber Biscuits + Filet-o-Fish
2030 - Beef With corn and Mushroom Rice
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (05/05/08) MV

Pullups
3 x 8 x body weight + 10lbs

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 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 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 :-


Diet
1000 - 1 scoop whey + skim milk + oats
1230 - Pan Mee + 2 bananas
1400 - 2 Scoops VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wheatgerm Tuna Sandwich(post)
2000 - Broccoli + Chicken
2200 - 1 scoop Whey + HL milk

Diet (06/05/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + CHicken + Lady's FInger + Egg
1630 - High Hiber Biscuits + 2 Eggs
2030 - Broccoli
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (07/05/08) MV

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

Dumbbells 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 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 31.5kg

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 :-


Diet
0830 - 1 scoop whey + skim milk + oats
1030 - Hoo Poo Rice
1100 - 2 Scoops VasoCharge (pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA(post)
1400 - Little Vietnam's
1700 - 2 Eggs
2100 - Broccoli + Chicken + Carrot
2300 - 1 scoop Whey + HL milk

Diet (08/05/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Fresh Tomato With Fried Egg and Fillet Fish + Soup
2000 - Broccoli
2230 - 1 Scoop Whey + HL Milk

Workout Routine B (09/05/08) MV

Pullups
3 x 8 x body weight + 10lbs

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 75lbs
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 :-


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 Wheatgerm Tuna Sandwich(post)
**going off to PD till Sunday...**

Workout Routine A (17/05/08) MV

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

Smith Machine Barbell Bench Press
1 x 8 x 130lbs
1 x 8 x 120lbs
1 x 8 x 110lbs

Incline Dumbbells Flyes
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

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 35kg
1 x 8 x 35kg
1 x 8 x 31.5kg

Leg Raise
3 x 12 x Body Weight + 15lbs

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 :-
Going back to serious training after a week of rest.
Consumed lots of carbs and alcohol...


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(post)
1400 - Grill Chicken Ceasar Salad no dressing
1730 - Dumplings
2030 - Rice + Beans + FIsh +Pork + Vege
2330 - Long Island Tea
0200 - 1 scoop Whey + HL milk