Diet (02/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1100 - Pan Mee
1500 - Yong Tau Foo
1930 - Fish + Vege
2100 - HL Milk

Diet (03/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1230 - Wantan mee + Egg
1530 - High Fiber Biscuits + Cheese
1930 - 3 Eggs
2100 - HL Milk

Arms (04/10/08) MV

Chin up
3 x 8 x body weight + 20lbs

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

Close Grip Barbell Curl
2 x 8 x 70lbs
1 x 8 x 70lbs

Tricep Pushdown
1 x 8 x 42kgs
1 x 8 x 42kgs
1 x 8 x 38.5kgs

Dips
3 x 8 x BW + 35lbs

Close Grip Bench Press
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 105lbs

Cybex Eagle Abdominal
2 x 12 x 130lbs
1 x 12 x 110lbs

Side Bend
3 x 12 x 70lbs

Remarks :-
Poor Biceps day.
Great Triceps day


Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1330 - Banana Leaf Rice
1530 - 2 bananas + 1 Serving VasoCharge(pre)
1600 - 1 serving Xtend BCAA(During)
1700 - 1 serving Xtend BCAA(post)
1800 - 3 Eggs + High Fiber Biscuits with Cheese
2130 - SteamBoat

Diet (05/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1230 - Rice + Chicken + Egg + Vege
1530 - Wholemeal Bread with Raisin and Cheese
1830 - 2 Eggs
2000 - Chicken + Capsicum + Sweet Peas + HL Milk

Chest/Leg (06/10/08) MV

Incline Dumbbell flyes
1 x 8 x 45lbs(x2)
1 x 8 x 45lbs(x2)
1 x 8 x 45lbs(x2)

Barbell Bench Press
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 135lbs

Cable Crossover
1 x 8 x 12.5kgs(x2)
1 x 8 x 12.5kgs(x2)
1 x 8 x 10kgs(x2)

Squat
1 x 8 x 175lbs
1 x 8 x 175lbs
1 x 8 x 165lbs

Leg Extension
1 x 8 x 80kg
1 x 8 x 80kg
1 x 8 x 75kg

Seated Calf Raise
1 x 8 x 125lbs
1 x 8 x 125lbs
1 x 8 x 125lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 25lbs


Remarks :-


Diet
0930 - 1 scoop whey + skim milk + oats + Wholemeal Raisin Breads with Cheese
1300 - Yong Tau Fu
1430 - 1 serving of VasoCharge(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(Post)
1730 - 3 Eggs + Wholemeal Raisin Breads + Cheese
2000 - Bean Soup
2030 - HL Milk

Diet (07/10/08)

0830 - 1 Scoop Milo + Skim Milk + Oats
1030 - Rice + Chicken + Pork + Bean Curd
1430 - Rice + Egg + Vege + Bean Curd + Fish
1630 - 2 Eggs + High Fiber Biscuits with Cheese
1930 - Tandoori Chicken + Satay
2030 - HL Milk

Shoulder/Back (08/10/08) MV

Smith Machine Shoulder Press
1 x 8 x 130lbs
1 x 8 x 120lbs
1 x 8 x 110lbs

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 25lbs

Pullups
3 x 8 x body weight + 20lbs

DeadLift
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 145lbs

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 - Milo + Skim Milk + Oats
1300 - Rice + Chicken + Fish + Vege + Pork
1430 - 1 Serving VasoCharge(pre)
1500 - 1 serving Xtend BCAA(during)
1600 - 1 serving Xtend BCAA(post)
1730 - Chicken Katsu Zaru Soba + Salmon Belly + Soft Shell Crab Temaki
2000 - HL Milk

This post has been edited by N0eL: Oct 8 2008, 10:18 PM

Diet (09/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1230 - Garlic Rice + Sashimi + Unagi + Yasai Tempura + Chawan Mushi + Toro
1630 - 3 Eggs + High Fiber Biscuits with Cheese
2000 - Griled Chicken and Fish + Long Beans
2100 - HL Milk

Arms (10/10/08) MV

Chin up
3 x 8 x body weight + 20lbs

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 70lbs
1 x 8 x 70lbs

Tricep Pushdown
1 x 8 x 42kgs
1 x 8 x 42kgs
1 x 8 x 38.5kgs

Dips
3 x 8 x BW + 35lbs

Close Grip Bench Press
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 105lbs

Cybex Eagle Abdominal
2 x 12 x 130lbs
1 x 12 x 110lbs

Side Bend
3 x 12 x 70lbs

Remarks :-
Not enough carbs intake for bfast and lunch. Felt like sh*t after workout.
Loaded carbs during dinner


Diet
0900 - 1 Scoop Whey + Skim Milk + Oats + Wholemeal Bread with Tuna
1330 - 1/4 Rice + Luttuce + Bean Curd + Pork
1430 - bananas + 1 Serving VasoCharge(pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1700 - 2 Eggs + High Fiber Biscuits with Cheese
1930 - Satay with Impit Rice
2100 - HL Milk

Diet (11/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1030 - Pan Mee
1630 - Sukiyaki Zen + Inari + Tamago + Matcha Ice Cream
2230 - HL Milk

(12/10/08)

Swimming ~!

Diet

0830 - 1 Scoop Milo + Skim Milk + Oats
1130 - Rice + Roasted CHicken and Pork + Bean Curd
1430 - 1 Serving of BCAA (During)
1600 - 1 Serving of BCAA (Post)
1630 - Waffles
1830 - Porridge + Fried Rice + Popiah
2100 - HL Milk

I do swim, but aint for cardio purposes... enjoy it ~! Aquatherapy ~!

New Routine
Leg/Shoulder (13/10/08)

Rest Day ~!

Squat
1 x 12 x 115lbs
1 x 12 x 115lbs
1 x 12 x 115lbs

Leg Extension
1 x 12 x 35kg
1 x 12 x 35kg
1 x 12 x 35kg

Seated Calf Raise
1 x 12 x 70lbs
1 x 12 x 70lbs
1 x 12 x 70lbs

Dumbbell Shoulder Press
1 x 12 x 30lbs(x2)
1 x 12 x 30lbs(x2)
1 x 12 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs
1 x 12 x 45lbs
1 x 12 x 45lbs

Dumbbell Lateral Raise
1 x 12 x 10lbs
1 x 12 x 10lbs
1 x 12 x 10lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight


Remarks :-


Diet
0930 - 1 scoop whey + skim milk + oats
1330 - Rice + Vege + Brinjal + Fish
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + Wholemeal Raisin Breads + Cheese
2000 - Herbal Soup + HL Milk

Diet (14/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats_ Chu Cheong Fun
1300 - Rice Noodle + Por
1500 - WHolemeal Raisin Breads + Jam
1730 - 3 Eggs + WHolemeal Raisin Breads + Cheese
2000 - HL Milk

Back/Tricep (15/10/08) MV

Rest Day

Pullups
3 x 12 x body weight

DeadLift
1 x 12 x 95lbs
1 x 12 x 95lbs
1 x 12 x 95lbs

Close Grip Low Row
1 x 12 x 33kgs
1 x 12 x 33kgs
1 x 12 x 33kgs

Tricep Pushdown
1 x 12 x 24kgs
1 x 12 x 24kgs
1 x 12 x 24kgs

Dips
3 x 12 x BW

Close Grip Bench Press
1 x 12 x 65lbs
1 x 12 x 65lbs
1 x 12 x 65lbs

Plank
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats + Wholemeal Raisin Breads + Cheese
1200 - Rice + Chicken + Eggs + Long Beans
1400 - 1 serving Xtend BCAA(during)
1500 - 1 serving Xtend BCAA(post)
1700 - Pancakes
1800 - 2 Eggs + Wholemeal Raisin Breads + Cheese
2000 - HL Milk

This post has been edited by N0eL: Oct 15 2008, 10:14 PM

Diet (14/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats + Chu Cheong Fun
1500 - WHolemeal Raisin Breads + Jam
1730 - Maggi Mee + 2 Sausages + Egg
2000 - Fried Rice + Egg + Chicken

Diet (17/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats + Pan mee
1500 - Pasta + Chicken Soup + Garlic Bread
1700 - Fillet-o-Fish
0100 - 2 Eggs + HL Milk

Diet (18/10/08)

0830 - 1 Scoop Milo + Skim Milk + Oats + Pan mee
1400 - Rice + Roasted Pork and CHicken
1900 - Popiah
2200 - HL Milk

Diet (19/10/08)

0830 - 1 Scoop Milo + Skim Milk + Oats
1200 - Shrimp Linguine + Mushroom Soup + Raisin Pudding Pie
1630 - 3 Eggs + High Fiber Biscuits with Cheese
1930 - Toasts + Organic Spirulina with Orange Juice
2100 - HL Milk

Leg/Shoulder (20/10/08) MV

Squat
1 x 8 x 175lbs
1 x 8 x 185lbs
1 x 8 x 175lbs

Leg Extension
1 x 8 x 80kg
1 x 8 x 80kg
1 x 8 x 80kg

Seated Calf Raise
1 x 8 x 125lbs
1 x 8 x 125lbs
1 x 8 x 125lbs

Dumbbell Shoulder Press
1 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)
1 x 8 x 50lbs(x2)

Upright Barbell Row
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Dumbbell Lateral Raise
1 x 8 x 25lbs
1 x 8 x 25lbs
1 x 8 x 25lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 25lbs


Remarks :-
Struggle to control strength today due to last week's rest.
Feeling better at the middle of this session.
Legs with burning sensation

Diet
0930 - 1 scoop whey + skim milk + oats
1130 - Rice + Vege + Egg + Pork
1400 - 1 Serving VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + Wholemeal Raisin Breads + Cheese
1900 - Grilled Fish + Popiah
2100 - HL Milk