Diet (27/07/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1130 - Yong Tau Fu
1530 - Rice + Beef + Vege + Honey Milk
2030 - Various Hawker's food ~!
0000 - 1 Scoop Whey + HL Milk

Chest/Leg (28/07/08) 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 125lbs
1 x 8 x 125lbs
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 155lbs
1 x 8 x 135lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 65kg
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 :-
Pre workout meal sucks.

Diet
0900 - 1 scoop whey + skim milk + oats
1130 - Fried Bihun
1330 - 2 Croissants + 2 Banana (Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1630 - Rice + Chicken + Eggplant + Bean Curd
2000 - Chicken + Broccoli
2230 - 2 Eggs
2330 - 1 scoop Whey + HL milk

**FOOD POISONING AGAIN ~!**

Guys ~!

Thanks a lot for the concern.. Highly Appreciated...

Today still with food poisoning.. not eating much

kikikilly,

Thanks for dropping by with the compliments.

I can't afford to do any form or cardio anymore as my current routine is high intensity based. Have not done any form of cardio exercises for more than 6 months now.

If I need to start running again.. I will consider ur advice... Thanks again

Shoulder/Back (31/07/08) 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 85lbs
1 x 8 x 75lbs

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

Pullups
3 x 8 x body weight + 10lbs

DeadLift
1 x 8 x 115lbs
1 x 8 x 125lbs
1 x 8 x 115lbs

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

Superman
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-
Anger is a greater Fuel than all creatine, bcaa ,pre-during workout supplements out there ~!
Staying off from whey till tomorrow ~!

Diet
0900 - Mili oats,
1330 - Pan Mee(Pre)
1530 - 2 serving Xtend BCAA(post)
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Abalone Mushrooms
2230 - Milo

Nah Jones, staying of dairies just to be safe here for now. ~!

Angry with something else ~! Not gym or food related..

Diet (01/08/08)

0930 - Milo + Oats,
1130 - Rice + Egg with Ham, Mushroom + Fish
1530 - 1/2 Scoop of Whey
1630 - High Fiber Biscuits with Cheese
2030 - Fried Kiew Tiew
0045 - HL Milk

Diet (02/08/08)

0900 - Milo + Oats
1130 - Rice + Pork + Egg + Vege
1430 - Scones with Whipped Cream and Lemon Curd
1800 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - BBQ buffet + 2 can of Beer
2330 - Liquor
0430 - HL Milk

Arms (03/08/08) 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 85lbs
1 x 8 x 85lbs

Plank
3 x 60 secs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
1200 - HL Milk
1400 - Rice + Roasted Pork(pre)
1600 - 1 serving Xtend BCAA(During)
1700 - 1 serving Xtend BCAA(post)
1800 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - Steamboat + BBQ chicken whings
0030 - 1 scoop Whey + HL milk (Took half takut whey contaminated)

Diet (04/08/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Chicken + Fish
1630 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Brocolli + Chicken
2130 - BK Double Mushroom Swiss
2330 - 1 Scoop Whey + HL Milk

Chest/Leg (05/08/08) 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 135lbs
1 x 8 x 125lbs
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 155lbs
1 x 8 x 135lbs

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

Seated Calf Raise
1 x 10 x 110lbs
1 x 10 x 110lbs
1 x 10 x 110lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
Feels like being punched by a mob of ppl right now.
My back hurting like hell.

Diet
0900 - 1 scoop whey + skim milk + oats
1200 - RIce + Fish + Chicken
1430 - 1 serving of VasoCharge (Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(Post)
1800 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Salmon + Broccoli + Hot Honey
2330 - 1 scoop Whey + HL milk

Yeah Bro,

Seems fine

Diet (06/08/08)

1200 - Fried mee
1630 - High Fiber Biscuits with Cheese + 1 Scoop Whey + HL Milk
2000 - Brocolli
2330 - 1 Scoop Whey + HL Milk

Shoulder/Back (07/08/08) MV

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 85lbs
1 x 8 x 75lbs

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

Pullups
3 x 8 x body weight + 10lbs

DeadLift
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

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

Superman
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Pork + Long beans and Bean Curd + Lettuce
1400 - 1 Serving VasoCharge(pre)
1430 - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1600 - 2 Egg Tarts
1730 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Dory Fish + Broccoli
2230 - 1 Scoop Whey + HL Milk

Arms (09/08/08) MSC

Chin up
3 x 8 x body weight + 10lbs


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 85lbs
1 x 8 x 85lbs

Plank
3 x 30 secs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
0830 - 1 Scoop Whey + Skim Milk + Oats, Pan Mee
1030 - 1 Serving of VasoCharge + 2 Bananas(pre)
1100 - 1 serving Xtend BCAA(During)
1200 - 1 serving Xtend BCAA(post)
1330 - Rice + Eggplant + Eggs + Pork + CHicken
1630 - Rice + Pork + Mushroom + Egg + Corn
1930 - Rice + Fish + Vege + Fish + Vege + Chicken
2230 - 1 scoop Whey + HL milk

Diet (10/08/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1400 - Fish Paste Bihun
2100 - Pan Mee + Curry Wild Boar
2330 - 1 Scoop Whey + HL Milk

Chest/Leg (11/08/08) MV

Incline Dumbbells Flyes
1 x 8 x 40lbs(x2)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)

Barbell Bench Press
1 x 8 x 125lbs
1 x 8 x 125lbs
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 155lbs
1 x 8 x 135lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 65kg
1 x 10 x 65kg

Seated Calf Raise
1 x 10 x 110lbs
1 x 10 x 110lbs
1 x 10 x 110lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats
1230 - RIce + Pork + Long Beans
1400 - 1 serving of VasoCharge (Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1800 - Half Rice + Kong pow Chicken + Egg
2100 - 2 Eggs + High Fiber Biscuits with Cheese
2330 - 1 scoop Whey + HL milk

Diet (12/08/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Onion Egg + Fish
1430 - Moist Chocolate Cake with Ice CReam + Green Tea
1700 - 2 Eggs
1930 - Salmon + Hl Milk
2100 - Salad Popiah
2330 - 1 Scoop Whey + HL Milk

Shoulder/Back (13/08/08) MV

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 85lbs
1 x 8 x 85lbs

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

Pullups
3 x 8 x body weight + 10lbs

DeadLift
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

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

Superman
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Fish + Chicken With Mushroom
1430 - 1 Serving VasoCharge(pre)
1500 - 1 serving Xtend BCAA(during)
1600 - 1 serving Xtend BCAA(post)
1730 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Chicken with Mushroom + Broccoli
2230 - 1 Scoop Whey + HL Milk