Shoulder/Back (03/09/08) MV

Dumbbell Shoulder Press
1 x 8 x 50lbs(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 + 15lbs

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

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 - Fried Mee + Bihun
1400 - 1 Serving VasoCharge(pre)
1430 - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1630 - 2 Eggs + High Fiber Biscuits With Cheese
2000 - Chicken + Broccoli
2030 - 1 Scoop Whey + HL Milk

hey man just wanna ask, i've got a fren whu's new to weight training but he just cant seem to get his squat form rite. he cant get down to parallel even with free weights and when he does, he either bends too much to the front or the back of his foot goes up. any suggestions? or cud u like list out the steps to a perfect squat form? thanks a lot.

Hey bro,

Firstly, reduce the weight he's carrying or just do body weight squat till he gets the form right. If not, he might risk injuring his back and that's extremely dangerous. I'm guessing his back is still not strong enough to balance the weight ~!

Here are a few pointers :-

Look up~!
Point ur chest and butt out ~!
Stiffen lower back, make sure it's straight and not bend (IMPORTANT ~!)
Place bar below the neck, not on the neck ~!
Legs movement parallel with feet ~!
Knees should not exceed toes When lowering body~!
Bar should move down/up in a straight line ~!
Feet position = shoulder length ~!

Youtube for videos ~! Plenty of good ones out there ~!

Cheers ~!

Diet (04/09/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Rice + Long Beans + Bean Curd + Bacon and Ham
1630 - 2 Eggs + High Fiber Biscuits + Cheese
2000 - Tenderloin Steak + Salad
2100 - 1 Scoop Whey + HL Milk

Arms (05/09/08) MV

Chin up
3 x 8 x body weight + 15lbs

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 38.5kgs
1 x 8 x 35kgs

Decline Tricep Extension
1 x 8 x 70lbs
1 x 8 x 60lbs
1 x 8 x 60lbs

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

Ab Crunch
2 x 12 x 105lbs
1 x 12 x 100lbs

Side Bend
3 x 12 x 65lbs

Remarks :-



Diet
0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Pork + Bean curd + Lettuce
1400 - 1 Serving VasoCharge(pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(post)
1730 - 3 Eggs + High Fiber Biscuits with Cheese
2000 - Broccoli
2130 - 2 Eggs + Toast

Diet (06/09/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
0930 - Chu Cheong Fun
1300 - Rice + Roasted Chicken and Pork + Bean Curd
1730 - 1 Egg + High Fiber Biscuits + Cheese
1900 - 1 Scoop Whey + HL Milk
2000 - Lamb Chop
0130 - 2 Eggs + Milo Kosong

Diet (07/09/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1030 - 2 eggs + High Fiber Biscuits with Cheese
1430 - Rice + Roasted Duck + Pork + Egg
1800 - 1 Serving of VasoCharge
2030 - Chilis's Mushroom Swiss Burger
2230 - Mojito

Swam at Bkt Jalil ~!

This post has been edited by N0eL: Sep 8 2008, 10:52 PM

Your 5th Sept diet..

Broccoli ..only? Fo shizzle?

syd,

Sure...Steamed broccoli been on my dinner menu for some time now... I just need something to get me full and satisfied.

Taste aint priority when it comes to bb diet eh??

Hats off to you.

My steamed broccoli is often served with stir-fried button mushrooms and a piece of meat.

I smear mine with Extra Virgin olive oil. Not the best thing in the world to put in the mouth, but if thats what it's gonna take, that's what i'll eat ~! Ppl get used to it eventually ~!

Diet (08/09/08)

0930 - 1 Scoop Whey + Skim Milk + Oats
1300 - Fried Bihun + Egg + Fish
1630 - 3 Eggs + High Fiber Biscuits with Cheese
2000 - Broccoli
2100 - 1 Scoop Whey + HL Milk

Chest/Leg (09/09/08) MV

Incline Dumbbell flyes
1 x 8 x 45lbs(x2)
1 x 8 x 45lbs(x2)
1 x 8 x 40lbs(x2)

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

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

Squat
1 x 8 x 165lbs
1 x 8 x 155lbs
1 x 8 x 145lbs

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

Seated Calf Raise
1 x 8 x 120lbs
1 x 8 x 120lbs
1 x 8 x 120lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 20lbs


Remarks :-
Squat Form aint that good today. Need to concentrate~!
Not feeling as tired as last week's chest/leg day ~!
In Need of Gym Belt ~!


Diet
0930 - 1 scoop whey + skim milk + oats
1200 - Rice + Pork + Bean Curd + 4 Angle Beans
1400 - 2 Bananas + 1 serving of VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + High Fiber Biscuits with Cheese
2000 - Broccoli
2030 - 1 scoop Whey + HL milk

Diet (10/09/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1030 - American Breakfast + Coffee
1600 - Fried Rice + Egg
2000 - 1 Scoop Whey + Hl Milk

Shoulder/Back (11/09/08) MV

Dumbbell Shoulder Press
1 x 8 x 50lbs(x2)
1 x 8 x 50lbs(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 + 15lbs

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

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
1300 - Banana and Peanut Butter Toast
1330 - 1 Serving VasoCharge(pre)
1400 - 1 serving Xtend BCAA(during)
1500 - 1 serving Xtend BCAA(post)
1630 - Chicken Katsu Zaru Soba + Green Tea
2000 - Brinjal
2030 - 1 Scoop Whey + HL Milk

shit wei, lat raise 25lbs... thats heavy man..

eh, your dinner only veges? what diet u on bro?

Hey Neek,

I gotta force my way thru set 3 for that, but manageable.

Diet... ermm.. High Protein low carb. Dont give a damn about fat.

Only taking carbs for bfast and lunch.. not for dinner

Diet (12/09/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Pork + Egg + Bean spout
1600 - 3 Eggs + High Fiber Biscuits with Cheese
2000 - Rice Noodle + Pork
2230 - HL Milk

Cutting now is it?
getting in little calories man...

Not cutting nor bulking. Just maintaining and getting some fat burned at the moment.

I'm still gaining weight thought but aint much. About 1kg per month. Happy with my current size but dont mind a little more mass.