Workout Routine B (19/05/08) 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 45lbs(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 8

Leg Raise
3 x 12 x BW + 15lbs

Side Bend
3 x 12 x 50lbs


Remarks :-
Kinda KO-ed at low row. Am pushing myself and the feeling is darn good.
Been awhile since i felt any DOM...but i'm getting it now since after the 1 week rest.


Diet
1030 - 1 scoop whey + skim milk + oats,
1100 - White rice + Roasted Chicken and Pork + Bean Curd
1300 - 2 Scoops VasoCharge + 2 bananas(Pre)
1330 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA + 2 Wholemeal Tuna Sandwich(post)
1700 - 1 Glass of Sugar Cane
2000 - Broccoli + pork
2230 - Green Tea Latte + English Muffin
0030 - 1 scoop Whey + HL milk

Diet (20/05/08)

1200 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Egg + Fish
1630 - High Hiber Biscuits + 2 Eggs
2000 - Broccoli with Garlic
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (21/05/08) 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 130lbs
1 x 8 x 120lbs

Incline 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 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 :-
Lower abs damn sore

Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Rice + Pork + Vege + Bean curd
1330 - 2 Scoops VasoCharge + 2 bananas(pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1700 - 2 Eggs + High fiber Biscuits + 2 Wholemeal Bread
2030 - Broccoli + Pork
2330 - 1 scoop Whey + HL milk

Diet (22/05/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Pan Mee
1230 - Rice + Long Beans + Bean Curd + Pork
1630 - High Hiber Biscuits + 2 Eggs
2000 - Broccoli with Garlic
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (24/05/08) 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 45lbs(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 8

Bicycle Crunch
3 x 20

Side Bend
3 x 12 x 50lbs


Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - White rice + Chicken + Bean Curd + Vege
1400 - 2 Scoops VasoCharge (Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wholemeal Tuna Sandwich(post)
1700 - High Fiber Biscuits
2000 - Grilled Salmon + Long Beans + 1 bun
2230 - Green Tea
0400 - 1 scoop Whey + HL milk

Diet (24/05/08)

1200 - 1 Scoop Whey + Skim Milk + Oats
1400 - Pan Mee
1630 - High Hiber Biscuits
2000 - Broccoli with Garlic
0030 - White Chocolate Latte
0330 - 1 Scoop Whey + HL Milk

Workout Routine A (25/05/08) 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

Barbell Bench Press
1 x 8 x 125lbs
1 x 8 x 115lbs (x 6 only...Failed)
1 x 8 x 105lbs

Incline 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 35kg
1 x 8 x 35kg (x 7.5....Failed)
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 :-
Shouldn't have gone to the gym today with only 3 hours + of sleep the night before.
Feeling damn weak and tired. No pump at all.
I NEED MORE SLEEP ~!!!!!!!!

Diet
0800 - 1 scoop whey + skim milk + oats
1130 - Bihun and Kiew Teow Prawn Mee
1400 - 2 Scoops VasoCharge + 2 bananas(pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(post)
1730 - Small Rice + Egg + Fish + Bean Curd + Vege
2200 - Hand full of popcorn
0100 - Dim Sum
0300 - 1 scoop Whey + HL milk

Diet (26/05/08)

1300 - 1 Scoop Whey + Skim Milk + Oats
1500 - Fried Bihun/Kiew Teow
1830 - High Hiber Biscuits + 2 Eggs
2030 - Broccoli with Garlic and CHicken
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (27/05/08) 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 8

Bicycle Crunch
3 x 20

Side Bend
3 x 12 x 50lbs


Remarks :-


Diet
0830 - 1 scoop whey + skim milk + oats,
1100 - 2 Scoops VasoCharge + 2 bananas(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA (post)
1300 - White Rice + Beef with Mushroom + Egg + Kim Chi
1630 - 2 Eggs + High Fiber Biscuits
2030 - Casarrole Pork Ribs with Carrots and Mushrooms
2230 - 1 scoop Whey + HL milk

Diet (28/05/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Casarrole Pork Ribs + Egg + Fish
1630 - High Hiber Biscuits + 2 Eggs
2000 - Sashimi Salad + 2 Unagi
2230 - Hot Honey Milk + 1/2 bottle of Beer
0130 - 1 Scoop Whey + HL Milk

Workout Routine A (29/05/08) MV

Dips - Chest Version
3 x 12 x body weight


Incline Barbell Bench Press
1 x 12 x 65lbs
1 x 12 x 65lbs
1 x 12 x 65lbs

Dumbbells Bench Press
1 x 12 x 35lbs(x2)
1 x 12 x 35lbs(x2)
1 x 12 x 35lbs(x2)

Hammer Curl
1 x 12 x 20lbs(x2)
1 x 12 x 20lbs(x2)
1 x 12 x 20lbs(x2)

Skull Crusher
1 x 12 x 30lbs
1 x 12 x 30lbs
1 x 12 x 30lbs

Leg Raise
3 x 12 x Body Weight

Side Bend
3 x 12 x 30lbs

Seated Calf Raise
1 x 8 x 45lbs
1 x 8 x 45lbs
1 x 8 x 45lbs

Remarks :-
Rest Day Getting ready for new routine.

Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Rice + Beef + Vege + Corn + Egg + Mushroom Soup + Tea
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1630 - Rice + Fish + Egg
2030 - Mushrooms
2300 - Hot Honey Milk + Hot Honey Lemon + 2 slices of Garlic Bread
0100 - 1 scoop Whey + HL milk

Diet (30/05/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Fish + Mushrooms
1630 - High Hiber Biscuits + 2 Eggs + 2 wholemeal bread with kaya
2000 - Broccoli + Pork
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (31/05/08) MV

Pullups
3 x 8 x body weight


Dumbbell Shoulder Press
1 x 12 x 25lbs(x2)
1 x 12 x 25lbs(x2)
1 x 12 x 25lbs(x2)

Upright Barbell Row
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 33Kgs
1 x 8 x 33Kgs
1 x 8 x 33Kgs

Low Row
1 x 8 x 26kg
1 x 8 x 267kg
1 x 8 x 26kg

Plank
3 x 30 secs

Reverse Plank
3 x 30 secs

Leg Raise
3 x 12 x BW

Side Bend
3 x 12 x 35lbs


Remarks :-
Rest Day 2
Starting new routine next week

Diet
0900 - 1 scoop whey + skim milk + oats,
1100 - 2 Scoops VasoCharge + 2 bananas(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA(post)
1400 - Salmon Fettucine + Seafood Risotto
1900 - Broccoli + Pork
2300 - 2 Eggs + High Fiber Biscuits + 1 scoop Whey + HL milk

Diet (01/06/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1400 - Rice + Fish + Mushrooms Pork Ribs+ Egg + Bird's Nest
1600 - Mixture of Ice Cream, Chendol and ABC
1930 - Rice + Fish + Vege + Wild Boar
2330 - 1 Scoop Whey + HL Milk

**Starting of new split routine**

NEW ROUTINE

Chest/Leg (02/06/08) 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 125lbs
1 x 8 x 125lbs
1 x 8 x 120lbs

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 8 x 65kg
1 x 8 x 65kg
1 x 8 x 65kg

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
Started off easy and Tiring towards the end of the session.
Ain't as taxing as previous routine and probably able to lift more or add more sets.
Trial and error till I get it right

Diet
0900 - 1 scoop whey + skim milk + oats,
1030 - San Fran's Coffee Sunshine Bfast set + Coffee
1230 - Banana and Peanut Butter Toast
1300 - 2 Scoops VasoCharge + 2 bananas(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1630 - Chinese "Chung" dumpling
2000 - Broccoli + Pork
2200 - Hot Honey Lemon + Hot Honey Ginger Milk
0100 - 1 scoop Whey + HL milk

Diet (03/06/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Fish + High Fiber Biscuits
1630 - 2 Eggs + High Fiber Biscuits + Bird's Nest
2000 - Cauliflower + Chicken
2330 - 1 Scoop Whey + HL Milk

Shoulder/Back (04/06/08) MV

Dumbbell Shoulder Press
1 x 8 x 45lbs(x2)
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 85lbs
1 x 8 x 85lbs
1 x 8 x 75lbs
1 x 8 x 75lbs

Reverse Flyes
1 x 8 x 15lbs
1 x 8 x 15lbs
1 x 8 x 10lbs
1 x 8 x 10lbs

Pullups
4 x 8 x body weight + 10lbs


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

Lying T-Bar Roll
4 x 8 x 45lbs


Superman
4 x 30 secs


Ab Rollers
4 x 12


Remarks :-
Trying 4 sets of 8. Seems good.
Am feeling DOMS from previous workout.


Diet
0900 - 1 scoop whey + skim milk + oats,
1100 - San Fran's SunShine Bfast Set + Coffee
1300 - 2 Scoops VasoCharge + 2 bananas(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + Zaru Soba + 2 Inari(post)
2000 - Milan Special Cheese and Ham Chicken Chop + Hot HOney Lemon
2200 - Hot Honey Milk
0130 - 2 Eggs + High Fiber Biscuits + 1 scoop Whey + HL milk

Diet (05/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats,Pan mee
1300 - Rice + Fish + Eggs + Bird's Nest
1630 - 2 Eggs + High Fiber Biscuits
2000 - Cauliflower
2330 - 1 Scoop Whey + HL Milk

Prefatigue principle? Never was a fan but some trainers claim it's effective. However, never, ever do less than 10 reps on isolation exercises, especially flyes and crossovers. You defeat the purpose of them in the first place. It is actually counterproductive to growth.

IMO pre fatigue/exhaust technique works best with super set. seperating them aint so effective anymore.