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

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 ~!**

wow dude? serious ah u?

this is the side effect of eating too clean

You ate the food that's been dropped on the floor or what?

Sorry to hear that. I also experienced food poisoning before. I know how it feels. Can't eat solid foods, vomit until stomach cramp, and lose few kg weight.
Last time I probably got the food poisoning from piece of sashimi.

Hope u get well soon.

omg, not again

hope u get well soon.

the few KG you lost is water weight

anyway, get well soon TS

sad to hear that, take care.
food poisoning very cham....

get well soon wei.

Hope you dont lose any muscles during all that vomitting and purging.

Guys ~!

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

Today still with food poisoning.. not eating much

weh noel
u makan ur rotten whey ke?
haha
sorry to hear bout u man

Awsome, i love your mentallity and you have a nice solid workout there, as well as pretty nice diet.. .but you can do better with the 11km/h a minute sprint..i recommend 16km/h per min...sure can..my jog speed is around 11.5km/h i run about 17 mins(very tiring)But maybe cause our goals are different iam training for triathalon(where people actually maintain a crazy 16km/h pace) ..But other then that your lookin pretty solid!

This post has been edited by kikikilly: Jul 31 2008, 04:53 PM

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

lol.. what made u so damn angry? the rotten whey? lol

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