05/12/07

Diet
0730 - 1 scoop whey + skim milk + oats, 2 eggs
1200 - Rice + Beef + vege + Mushroom
1430 - 2 slices of wholemeal bread with Kaya
1900 - Milo + oats,2 slices of wholemeal bread with Kaya, 2 eggs
2330 - 1 scoop Whey + HL milk

Workout Routine B (06/12/07 Sunway CF)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 25lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 120lbs
1 x 5 x 140lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 42.5kg
1 x 5 x 42.5kg
1 x 5 x 50kg

Barbell Ab rollout
3 x 12

Leg Raise
3 x 12

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
I have a gym partner today. So able to do Heavier than I normally do.
Raining whole day and kinda cold in the gym. Dont feel pumped up
No doubt, SUnway with lots of "Motivation" around..

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - Rice + Lettuce + Vege + Steam Minced meat
1530 - Starbucks Green Tea Frappucino no Whipped Cream, Banana(pre)
1930 - 2 scoops Whey(post)
2000 - Genki Sushi Salmon Chirashi Don, Unagi
2330 - 1 scoop Whey + HL milk

your pre and post workout meal is 4 hours apart?????

Yeah.. I don't workout as soon as i finished my pre workout meal. At least wait for 30-60 mins before going to gym.
Moreover was with a friend.. chat and stuffs....u know the drills la.....

07/12/07

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1130 - Rice + Roasted chicken and pork with Beancurd
1630 - 3 pieces of dim sum, 2 eggs
2000 - Very small portion of Hokkien Fried Mee + Bihun
2330 - 1 scoop Whey + HL milk

Workout Routine A (08/12/07) MV

Pullups (forgotten not shoulder day)
3 x 12 x body weight

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 105 lbs
1 x 5 x 110lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24.5kg
1 x 5 x 24.5kg
1 x 5 x 28kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
null

Diet
0930 - 1 scoop whey + skim milk + oats, Pan mee (Pre)
1030 - 1 Banana(Pre pre)
1315 - 2 scoops whey(post)
1400 - Flying Chillies's Stew Beef noodle, few sips of orange juice less sugar (post post)
2000 - Small Rice + Sweat & Sour Fish + Beancurd
2300 - Hot soya Milk
0200 - 1 scoop Whey + HL milk


This post has been edited by N0eL: Dec 10 2007, 12:46 AM

09/12/07

Diet
1030 - 1 scoop whey + skim milk + oats,Roasted Pork
1400 - Small Rice + Lettuce + Eggs + Fish + Meat
1800 - Italianies's 3 slices Classic Pizza, Seafood Cioppino
2200 - Jasmine Green Tea, Few tea spoon of Strawberry Mind Parfait
0030 - 1 scoop Whey + HL milk




This post has been edited by N0eL: Dec 11 2007, 12:06 AM

10/12/07

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + vege + Fish + Eggs with beans
1600 - 3 pieces of Dim sum, 2 eggs
2200 - Little Vietnam's shredded chicken rice noddle
0030 - 1 scoop Whey + HL milk

Workout Routine B (11/12/07 MV CF)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 25lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 5 x 47kg
1 x 5 x 57kg
1 x 5 x 67kg

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 42.5kg
1 x 5 x 42.5kg
1 x 5 x 50kg

Bicycle Crunch
5 x 30 x body weight

Ab Crunch
4 x 30 x body weight

Leg Raise
9 x 20

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Decided not to do weighted ab crunches today and opted for body weight.

Diet
0830 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1300 - Chicken Rice + Roasted Chicken + Char Siew (pre)
1630 - 2 scoops Whey, 2 wheat germ tuna sandwich (post)
2030 - Small Rice + Bean Curd with fillet fish
2330 - 1 scoop Whey + HL milk

12/12/07

Diet
0830 - 1 scoop whey + skim milk + oats, 3 pieces Dim Sum
1200 - Rice + Vege + Chicken + Egg
1630 - 3 pieces Dim Sum
2030 - Rice + Ginger with Beef
2200 - Apple Tea
2330 - 1 scoop Whey + HL milk

Your workout routine looks damn nice wei. Workout then rest a day or two then workout again.

---

Added on December 13, 2007, 9:46 amupdate: o.O i Just saw "Bicyle Crunch"

wootz that?

This post has been edited by metalfreak: Dec 13 2007, 09:46 AM

Air Bike

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.

Source

thanks!...haha looks like oblique crossover but the legs are cycling ..
looks tough haha

Workout Routine A (13/12/07) MV

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 105 lbs
1 x 5 x 110lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24.5kg
1 x 5 x 24.5kg
1 x 5 x 28kg

Ab Crunch
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 5

Remarks :-
HIIT with 7 sets too intense. Loosing alot of fats. Muscles as well.
So will be testing with 5 sets from now.

Diet
0830 - 1 scoop whey + skim milk + oats, Pan mee (Pre)
1245 - 2 scoops whey(post)
1330 - Little Vietnam's Shredded Chicken Rice noddle
1830 - 2 slices of whole meal Bread with kaya, HL Milk
2200 - Small Rice + Vege + Bean Curd + Fillet Fish
0000 - 1 scoop Whey + HL milk

(14/12/07)

Diet
-- food poisoning--
Water and 100 plus~!!

---

Added on December 25, 2007, 9:58 pmBeen slacking with diet and gym since food poisoning. Eating whatever I want to right now. WHo cares la.. end of the year... lets Party~!!!

This post has been edited by N0eL: Dec 25 2007, 09:58 PM

Workout Routine A (29/12/07) Energy Fitness

Dips - Chest Version
3 x 12 x body weight

Incline Dumbbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 105 lbs
1 x 8 x 105lbs
*weight with bar included

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 8 x 24.5kg
1 x 8 x 28.5kg
1 x 8 x 31.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Going for 8 reps now. Hypertrophy Baby ~!
Feeling good. Didn't think i could make it thru since been slacking with everything lately.
Weight gone up 1kg since food poisoning.
Feeling kinda strange after taking BCAA. But it's all good...~!!!


Diet
0900 - Pan Mee
1030 - 1 Banana + 1 scoop BCAA(Pre)
Workout - 1 Scoop BCAA
1315 - 2 scoops BCAA(post)
1340 - Rib eye Steak + Salad + Baked potato
1700 - Fried Bihun + Egg
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine B (05/01/08 MV SW)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 5 x 30lbs(x2)
1 x 5 x 35lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
9 x 20

Side Bend
3 x 12 x 45lbs


Remarks :-
Extremely Difficult. Can't even do my previous lowest poundages. Maybe coz of the damn flu and lack of training lately.
Starting hypertrophy. Need to reset all the poundages and see what's best. Hopefully no more flu and better form next session.
Back to serious training ~!!!

Diet
0900 - Pan Mee(Pre)
1030 - 1 serving Xtend BCAA (during)
1200 - 1 serving Xtend BCAA(post)
1230 - Ajisen Ramen's Unagi Don, hot green tea(post post)
1430 - Starbucks Green Tea Latte
1800 - 1 Jco donut
2000 - Small Rice + Steam Ginger Fish
2330 - 1 scoop Whey + Skim milk

Diet 06/01/08

Diet
1100 - 1 scoop Whey + Skim Milk + Oats, Small Apom x 2
1200 - Rice + Vege + Bean Curd + FIsh
1400 - StarBucks Green Tea Latte
2000 - Roti Bakar, 2 eggs , Bean curd
2330 - 1 scoop Whey + Skim milk

Workout Routine A (07/01/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 6 x 85lbs
1 x 6 x 85lbs
1 x 6 x 95lbs
*weight with bar included

Dumbbell Bench Press
1 x 6 x 35lbs
1 x 6 x 35 lbs
1 x 6 x 40lbs

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 8 x 24.5kg
1 x 8 x 28.5kg
1 x 8 x 31.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Cant seems to get to 8 reps for chest exercise today. Taking it slowly. Patience Patience
Still feeling weak but can see body slowly adjusting back to optimal performance.

Diet
0830 - 1 Scoop whey + oats + skim milk
1130 - Rice + Vege + braised pork
Workout - 1 Scoop BCAA(pre) 1 scoop BCAA(during)
1345 - 2 scoops BCAA(post)
1400 - 2 Wheat germ tuna sandwich
1600 - 2 eggs
2000 - Small Rice + Bean Curd + Minced pork
2330 - 1 scoop Whey + Skim Milk

08/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1300 - Porridge + Pork ribs
1600 - 2 slices of wholemeal bread with Kaya + 2 eggs
2000 - Milo + oats,
2330 - 1 scoop Whey + Skim Milk

This post has been edited by N0eL: Jan 10 2008, 01:50 AM