Shoulder/Back (11/06/08) MV

Dumbbell Shoulder Press
1 x 10 x 40lbs(x2)
1 x 10 x 40lbs(x2)
1 x 10 x 35lbs(x2)

Upright Barbell Row
1 x 10 x 85lbs
1 x 10 x 75lbs
1 x 10 x 75lbs

Dumbbell Lateral Raise
1 x 10 x 15lbs
1 x 10 x 10lbs
1 x 10 x 10lbs

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

Close Grip Low Row
1 x 10 x 47kgs
1 x 10 x 47kgs
1 x 10 x 40kgs

Lying T-Bar Roll
3 x 10 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12


Remarks :-
Shoulder/Back felt pumped.
Great Day ~!


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - San Fran's American Bfast Set + Coffee
1300 - 2 Scoops VasoCharge (Pre)
1330 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1600 - Chinese "Chung" Dumpling + 2 eggs
2000 - Broccoli Pork
2200 - 1 scoop Whey + HL milk

Diet (12/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Vege + Fish + Pork & Mushrooms
1630 - Fish rolls + 2 Eggs
2000 - Fish + Vege
2230 - Hot Honey Milk + Hot Honey Lemon
0100 - 1 Scoop Whey + HL Milk

Arms (13/06/08) MV

Incline Hammer Curl
1 x 10 x 30lbs(x2)
1 x 10 x 30lbs(x2)
1 x 10 x 25lbs(x2)

Close Grip Barbell Curl
2 x 10 x 55lbs
1 x 10 x 50lbs

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

Tricep Pushdown
1 x 10 x 35kgs
1 x 10 x 35kgs
1 x 10 x 31.5kgs


Decline Tricep Extension
1 x 10 x 50lbs
1 x 10 x 40lbs
1 x 10 x 40lbs


Dips - Tricep ver
2 x 10 x body weight + 25lbs
1 x 10 x body weight

Plank
3 x 30 secs

Side Bend
3 x 12 x 50lbs

Remarks :-
Abit too adventurous with the weights today. Will have to reduce weight for set 2
Feeling pumped ~!
10 reps of iso with arms aint easy at all ~!


Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Rice + Steam Fish
1400 - 2 Scoops VasoCharge + 2 bananas(Pre)
1430 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1800 - Chinese "Chung" Dumpling
2100 - Broccoli + Chicken
2230 - 1 scoop Whey + HL milk

Diet (14/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1000 - Prawn Mee
1530 - Chilis's Mushroom Swiss Burger
2230 - Chendol
0030 - Satay Celup
0330 - 1 Scoop Whey + HL Milk



This post has been edited by N0eL: Jun 15 2008, 10:37 PM

Chest/Leg (15/06/08) SUN

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 125lbs
1 x 10 x 125lbs

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 :-
Feeling Weak with only 4 hours of sleep. Thank god for spotter.






Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Chu Cheong Fun
1430 - 2 Scoops VasoCharge + 2 bananas(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1630 - Rice + Salmon Teriyaki + Yasai Tempura
2030 - Cauliflower + Prawn, 1 J.co Donut
2300 - 1 scoop Whey + HL milk

Great looking triceps. The spare tires are noticeably smaller too. Keep it up!

Thanks.... AM happy with current progress ~!!! Need more discipline with the diet.. Been slacking ~!!

Diet (16/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + FIsh + Long Beans + Bean Curd
1530 - Fried Bihun + 2 Eggs
2000 - Vege + Pork + 2 Eggs
2230 - 1 Scoop Whey + HL Milk

Shoulder/Back (18/06/08) MV

Dumbbell Shoulder Press
1 x 10 x 40lbs(x2)
1 x 10 x 40lbs(x2)
1 x 10 x 35lbs(x2)

Upright Barbell Row
1 x 10 x 85lbs
1 x 10 x 75lbs
1 x 10 x 75lbs

Dumbbell Lateral Raise
1 x 10 x 15lbs
1 x 10 x 15lbs
1 x 10 x 15lbs

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

Close Grip Low Row
1 x 10 x 47kgs
1 x 10 x 47kgs
1 x 10 x 40kgs

Lying T-Bar Roll
3 x 10 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12


Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Hor Poo Rice
1230 - 2 Scoops VasoCharge (Pre)
1300 - 1 serving Xtend BCAA(During)
1400 - 1 serving Xtend BCAA(post)
1500 - Chinese "Chung" Dumpling
1700 - 2 eggs + High Fiber Biscuit
2200 - Pork + Prawn
0100 - 1 scoop Whey + HL milk

nice chest
wish i have them

Thank you ~!! Work Hard bro ~!!

Diet (18/06/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + FIsh + Pork
1430 - 2 Eggs + High Fiber Biscuit
2100 - Grilled Fish + Ham + Cheese + Red Beans + Orange juice
2330 - 1 Scoop Whey + HL Milk

Arms (19/06/08) MV

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

Incline Hammer Curl
1 x 10 x 30lbs(x2)
1 x 10 x 25lbs(x2)
1 x 10 x 25lbs(x2)

Close Grip Barbell Curl
2 x 10 x 55lbs
1 x 10 x 50lbs

Tricep Pushdown
1 x 10 x 35kgs
1 x 10 x 31.5kgs
1 x 10 x 31.5kgs

Decline Tricep Extension
1 x 10 x 50lbs
1 x 10 x 50lbs
1 x 10 x 40lbs

Dips - Tricep ver
2 x 10 x body weight + 25lbs
1 x 10 x body weight

Plank
3 x 30 secs

Side Bend
3 x 12 x 55lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,Pan mee
1200 - Rice + Long Beans + Pork + Bean Curd
1530 - 2 Scoops VasoCharge + 2 bananas(Pre)
1600 - 1 serving Xtend BCAA(During)
1700 - 1 serving Xtend BCAA(post)
1800 - Sukiyaki + Soft Shell Crab Temaki
2230 - 1 scoop Whey + HL milk

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

Bro,
sorry to bother u here.
But i'm new in this..

what does

"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"

mean??

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.

i know the dips and squats..
my point is about the numbers and all the "x" only.. sorry for the confusion..
3 sets of 8 reps means, 1 set do 8 times, then times 3? so total is 24 times?
sorry asking nonsence.. i noob in this..