Diet (14/08/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Egg + Long BEans with Bean Curd + Pork
1700 - 2 Eggs + High fiber Biscuits with Cheese
2000 - Broccoli with Pork
2230 - 1 Scoop Whey + HL Milk

Arms (15/08/08) MV

Chin up
3 x 8 x body weight + 10lbs


Incline Hammer Curl
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Close Grip Barbell Curl
1 x 8 x 65lbs
2 x 8 x 55lbs

Tricep Pushdown
1 x 8 x 38.5kgs
1 x 8 x 35kgs
1 x 8 x 35kgs

Decline Tricep Extension
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 60lbs

Close Grip Bench Press
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Ab Crunch
3 x 12 x 130lbs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Roasted Chicken + Pork
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 - Broccoli
2330 - Booze Booze Booze
0430 - 1 scoop Whey + HL milk

Diet (16/08/08)

1200 - 1 Scoop Whey + Skim Milk + Oats
1400 - Steak with Potato + Ice Lemon Tea
1700 - 2 Eggs + High fiber Biscuits with Cheese
2000 - Maggi + 2 eggs
2300 - Booze Booze Booze
0200 - 1 Scoop Whey + HL Milk

Diet (17/08/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1100 - Chu Cheong Fun
1300 - Rice + Fish + Curry Chicken + Vege + Egg
1600 - 1 Serving VasoCharge
1800 - Fried Kiew Teow Mee
2230 - 1 Scoop Whey + HL Milk


Swam at Bkt Jalil Aquatic Centre ~!

xtina,

what did i plagiarise ?

I was there on sunday ~! Swimming is great exercise for control breathing ~!! and for the shoulders ~!!

Chest/Leg (18/08/08) MV

Incline Barbell Press
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 105lbs

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

Cable Crossover
1 x 8 x 10.5kgs(x2)
1 x 8 x 12kgs(x2)
1 x 8 x 10.5kgs(x2)

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
1200 - Rice + Chicken + Mushroom + Egg
1430 - 1 serving of VasoCharge + 2 Bananas (Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(Post)
1800 - 2 Eggs + High Fiber Biscuits with Cheese + Small Portion Rice
2000 - Salmon
2330 - 1 scoop Whey + HL milk

Diet (19/08/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Pork + Vege + Egg
1900 - 1/2 Rice + Pork + CHicken + Vege + Soup
2100 - High Fiber Biscuits + Cheese
2230 - 1 Scoop Whey + HL Milk

Shoulder/Back (20/08/08) 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 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs

Dumbbell Lateral Raise
1 x 8 x 25lbs
1 x 8 x 25lbs
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 57kgs
1 x 8 x 57kgs
1 x 8 x 47kgs

Plank
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Fish + Chicken With Potato
1430 - 1 Serving VasoCharge(pre)
1500 - 1 serving Xtend BCAA(during)
1600 - 1 serving Xtend BCAA(post)
1730 - 2 Eggs + Wholemeal Bread with Peanut Butter and Cheese
2000 - Chicken + Broccoli
2300 - Booze
0000 - Liquor
0100 - Shots ~!!!
0330 - 1 Scoop Whey + HL Milk

Sh*T ~! Kena caught.... I need to stop these kinda stuffs before it's too late.. Thank you for noticing xtina ~!!

Diet (21/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Egg + Long Beans + Bean Curd + Fish
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Fish + Long beans + Bean curd + Eggs
2230 - 1 Scoop Whey + HL Milk

Arms (22/08/08) MV

Chin up
3 x 8 x body weight + 10lbs

Incline Hammer Curl
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Close Grip Barbell Curl
2 x 8 x 65lbs
1 x 8 x 55lbs

Tricep Pushdown
1 x 8 x 38.5kgs
1 x 8 x 38.5kgs
1 x 8 x 35kgs

Decline Tricep Extension
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 60lbs

Close Grip Bench Press
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Ab Crunch
3 x 12 x 130lbs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1100 - Pancakes + Banana + Coffee
1200 - 1 Serving VasoCharge(pre)
1300 - 1 serving Xtend BCAA(During)
1330 - 1 serving Xtend BCAA(post)
1500 - 1/2 Rice + Fish + Egg
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2100 - Sukiyaki Nabe + Sushi
0100 - 1 scoop Whey + HL milk

Diet (23/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Mee Siam + Egg + Pie tee
1800 - Little Vietnam's
2130 - 2 eggs + Toast + Honey Lemon
0130 - 1 Scoop Whey + HL Milk

Diet (24/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1100 - Fish Paste Bihun
1400 - BBQ Plaza's
1800 - Peking Duck Chinese Dinner set
2100 - 1 J.CO's Donut
2230 - 1 Scoop Whey + HL Milk

Rest Day 1(25/08/08) MV

Swimming ~!

Diet

0930 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Fish + Chicken
1430 - 1 Serving BCAA (During)
1530 - 1 Serving BCAA (Post)
1700 - 2 Eggs + High fiber Biscuits with CHeese
2000 - HIgh Fiber Biscuits with CHeese + HL Milk
2330 - 1 Scoop Whey + HL Milk

Rest Day 2 (26/08/08) MV

Went to Gym.. Did A little of this and some of that ~! Low poundages ~

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Rice + Chicken + Fish + Egg
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(Post)
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Chicken + Fish
2330 - 1 scoop Whey + HL milk

Diet (27/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Garlic Rice + Sashimi + Yasai Tempura + Unagi Kabayaki + Chawan mushi + Miso Soup
1630 - Fried Bihun + Egg
2100 - Mussels + Shrimp Linguine + Grand CHicken Pizza + Grill Chicken Milanese + Mushroom Soup + Raisin Bread pudding
2330 - Mojito
0230 - 1 Scoop Whey + HL Milk

Diet (28/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Pork + Lettuce
1630 - 2 Eggs + HIgh Fiber Biscuits with Cheese
2000 - Salmon Steak + Mushroom Bruschettas
2200 - Honey Lemon
0030 - 1 Scoop Whey + HL Milk

Rest Day 2 (29/08/08) MV

Went to Gym.. Did A little of this and some of that ~! Low poundages ~

Swam for 1/2 hour


Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Rice + Egg + Pork + Long Beans
1600 - 1 serving Xtend BCAA(During)
1700 - 1 serving Xtend BCAA(Post)
2000 - Rice + Pork + Chicken + Fish + Vege + Bean curd + Egg
2330 - 1 scoop Whey + HL milk

Diet (30/08/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Pork + Chicken
1630 - 2 Eggs + HIgh Fiber Biscuits with Cheese
1900 - Mushroom Bruschettas + Pizza + Pasta
2030 - Korean BBQ + Kim Chis
2230 - Karaoke Buffet