Diet (21/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Vege + Pork + Egg with Long Beans
1630 - 2 Eggs + High Fiber Biscuits
2000 - Eggs with Onion + Fish
0245 - 1 Scoop Whey + HL Milk

Diet (22/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Long Beans + Chicken + Vege
1430 - English Muffin + Green Tea Frap with Java Chips
1830 - Salmon Teriyaki with Yasai Tempura + Salmon Shashimi + Green tea
2200 - Ice Honey Lemon
0215 - 1 Scoop Whey + HL Milk

Chest/Leg (22/06/08) MSC

Incline Dumbbells Flyes
1 x 10 x 35lbs(x2)
1 x 10 x 35lbs(x2)
1 x 10 x 30lbs(x2)

Barbell Bench Press
1 x 10 x 125lbs
1 x 10 x 115lbs
1 x 10 x 105lbs

Dips - Chest Version
3 x 10 x body weight + 25lbs

Squat
1 x 10 x 135lbs
1 x 10 x 135lbs
1 x 10 x 135lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 60kg
1 x 10 x 55kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs

Remarks :-
Gonna rest for a week or possible 2 from today...


Diet
0830 - 1 scoop whey + skim milk + oats,
1230 - Pancake Stack
1330 - 2 Scoops VasoCharge(Pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1600 - Grilled Chicken Caesar Salad
1930 - Steam Boat Buffet
2300 - 1 scoop Whey + HL milk

Chest/Leg (15/07/08) MV

Incline Dumbbells Flyes
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

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

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

Leg Extension
1 x 10 x 60kg
1 x 10 x 60kg
1 x 10 x 55kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
Been 3 weeks. Lost 3 kgs
Need to work my way back to previous poundage.


Diet
0930 - 1 scoop whey + skim milk + oats,
1230 - Rice + Pork + Fish
1430 - 2 Scoops VasoCharge + 2 bananas(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1630 - Whole Meal Breads with Cheese + 2 Eggs + High Fiber Biscuits
2000 - Pork + Carrot + Onion
2300 - 1 scoop Whey + HL milk

Hey bro,

Can u be more specific on what u dont understand?

Info about dips and squat can be acquired at www.bodybuilding.com

About the numberings.... 3 x 8 means 3 sets of 8 reps..

Body weight + 25 lbs means I strap myself with a 25lbs plate together with my body weight when I do dips.

Yeah bro, U got that rite....

Diet (16/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1130 - Sushi
1430 - Rice + Pork + Egg + Mushroom and Corn + Soup
1800 - Char Siew Pau
2000 - Dim Sum
2300 - 1 Scoop Whey + HL Milk

Shoulder/Back (17/07/08) MV

Smith Machine Shoulder Press
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 90lbs

Upright Barbell Row
1 x 8 x 85lbs
1 x 8 x 75lbs
1 x 8 x 75lbs

Dumbbell Lateral Raise
1 x 8 x 15lbs
1 x 8 x 15lbs
1 x 8 x 15lbs

Pullups
2 x 8 x body weight + 10lbs
1 x 8 x body weight

Close Grip Low Row
1 x 8 x 47kgs
1 x 8 x 47kgs
1 x 8 x 40kgs

Lying T-Bar Roll
3 x 8 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Fried Bihun
1500 - 2 Bananas (Pre)
1530 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1800 - Kenny Roger's 1/4 Chicken with Potatos + Salad + Corn & Carrot + Muffin
2000 - 2 eggs + High Fiber Biscuits
2230 - Honey Lemon
0030 - 1 scoop Whey + HL milk

Diet (18/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1300 - Kaya Buns
1630 - Cantonese Fried Noodle + Fillet Fish
2000 - High Fiber Biscuits + 2 eggs
0230 - Indo Mee + Egg + Fried Chicken
0430 - 1 Scoop Whey + HL Milk

Diet (19/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Pork + Egg + Long Beans
1700 - 2 Eggs + High Fiber Biscuits
2130 - Pan Cakes with Roast Beef
0230 - Limau Ice no Sugar
0330 - 1 Scoop Whey + HL Milk

Arms (20/07/08) MSC

Chin up
2 x 8 x body weight + 10lbs
1 x 8 x body weight

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

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

Tricep Pushdown
1 x 8 x 31.5kgs
1 x 8 x 31.5kgs
1 x 8 x 31.5kgs

Decline Tricep Extension
1 x 8 x 45lbs
1 x 8 x 45lbs
1 x 8 x 45lbs

Dips - Tricep ver
3 x 8 x body weight


Plank
3 x 30 secs

Side Bend
3 x 12 x 55lbs

Remarks :-
NEED MORE SLEEP DURING WEEKENDS ~!


Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Roast Chicken and Pork
1300 - 2 bananas(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1600 - Rice + Egg with Long Beans + Fish + Roast Pork
2030 - Indo Mee + Egg + Fried Sotong
2330 - 1 scoop Whey + HL milk

Diet (21/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Pork + Chicken
1700 - 2 Eggs + 2 Wholemeal Breads with Cheese
2130 - Pork + Chicken
2230 - 1 Scoop Whey + HL Milk

Chest/Leg (22/07/08) MV

Incline Dumbbells Flyes
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

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

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

Leg Extension
1 x 10 x 60kg
1 x 10 x 60kg
1 x 10 x 60kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
Feeling Great Today. Am getting back the form.

Diet
0930 - 1 scoop whey + skim milk + oats
1230 - Rice + Pork + Fish(pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(post)
1630 - 2 Eggs + High Fiber Biscuits with Cheese
1930 - Fillet Fish with Cheese + Broccoli
2300 - 1 scoop Whey + HL milk

Diet (23/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Pork + Egg+ Long Beans
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - Fillet Fish with Broccoli
2230 - 1 Scoop Whey + HL Milk

Jones,

Would like to, but i;m still in a progress of regaining my strength at the moment after the 3 weeks rest. I still yet to get back to the poundages I left before I went for the break.



This post has been edited by N0eL: Jul 25 2008, 12:59 AM

Shoulder/Back (24/07/08) SUN

Dumbbell Shoulder Press
1 x 8 x 45lbs(x2)
1 x 8 x 45lbs(x2)
1 x 8 x 40lbs(x2)

Upright Barbell Row
1 x 8 x 85lbs
1 x 8 x 75lbs
1 x 8 x 75lbs

Dumbbell Lateral Raise
1 x 8 x 20lbs
1 x 8 x 15lbs
1 x 8 x 15lbs

Pullups
2 x 8 x body weight + 10lbs
1 x 8 x body weight

Close Grip Low Row
1 x 8 x 47kgs
1 x 8 x 47kgs
1 x 8 x 40kgs

Lying T-Bar Roll
3 x 8 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-
Had coffee as pre-workout.. Feeling Great





Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - English Muffin + Coffee(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1530 - Salmon + Yasai Tempura + Rice + Soup
2030 - Fillet Fish + Long Beans + Buffalo Wings
0030 - 1 scoop Whey + HL milk

Thanks bro

Cold Flex at 14.5 inches ~!

Bro,

We kinda have identical physique wei ~!!!

Diet (25/07/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Chicken + Egg+ 4 Angle Beans
1530 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - Cauliflower
2339 - 10 stick of Satay
0100 - 1 Scoop Whey + HL Milk

Arms (26/07/08) MSC

Chin up
2 x 8 x body weight + 10lbs
1 x 8 x body weight

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

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

Tricep Pushdown
1 x 8 x 35kgs
1 x 8 x 35kgs
1 x 8 x 31.5kgs

Decline Tricep Extension
1 x 8 x 50lbs
1 x 8 x 50lbs
1 x 8 x 50lbs

Close Grip Bench Press
1 x 8 x 85lbs
1 x 8 x 75lbs
1 x 8 x 75lbs

Plank
3 x 60 secs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
0930 - 1 scoop whey + skim milk + oats
1130 - Rice + Roast Chicken and Pork(pre)
1300 - 1 serving Xtend BCAA(During)
1400 - 1 serving Xtend BCAA(post)
1530 - Chicken and Mushroom Pie
2000 - Full Course Chinese dinner
2330 - 1 scoop Whey + HL milk