Workout Routine A (13/01/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 95lbs
*weight with bar included

Dumbbell Bench Press
3 x 8 x 35lbs(x2)

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

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Getting better at 3x8 right now. Still need improvement though.
Been resting at shorter period of time.

Diet
1200 - 1 scoop whey + skim milk + oats
1230 - Chicken White rice Rice(Pre)
workout - BCAA 1 serving(During)
1630 - BCAA 1 serving(pre)
2030 - Korean BBQ + Kim Chi
2230 - Various Beans Tong Shui
2330 - 1 scoop Whey + HL milk

14/01/08

Diet
1000 - 1 scoop whey + skim milk + oats,2 eggs
1300 - Rice + Lettuce + Chicken
1800 - Milo + Oats
2000 - Bean Curd + Vege + Fillet Fish
0400 - 1 scoop Whey + HL Milk

Workout Routine B (15/01/08 CF MSC)

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 8 x 30lbs(x2)
1 x 8 x 30lbs(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
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
null

Diet
0830 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1200 - Rice + Long Beans + Bean Curd + Mushrooms
1430 - 1 serving Xtend BCAA + 1 Banana(pre-During)
1630 - 1 sercing Xtend BCAA + 2 Wheat Germ Tuna Sandwich(post)
1930 - Small Rice + Salmon + Chicken + Eggs
2330 - 1 scoop Whey + Skim milk, 2 eggs

Progress Pic :-


This post has been edited by N0eL: Jan 15 2008, 10:28 PM

16/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Four Angle Beans + Meat + Bean Curd
1600 - 3 Dim sum
2000 - Small Rice + Ginger Beef + Mixture of long beans, brinjal, asparagus and lady's finger
2130 - Green Tea
1130 - 1 scoop Whey + HL Milk

Workout Routine A (17/01/08) MSC

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 95lbs
*weight with bar included

Dumbbell flyes
3 x 8 x 25lbs(x2)

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

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Jog 8.0 for 8 minutes

Cable Crossover (Main2)
3 x 8 x 7.5kg(2x)

Remarks :-
Feeling great today. Looking good too ~!


Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Red Beans + Sardine + Tomato Eggs
1530 - 1 Banana(pre)
workout - BCAA 1 serving(During)
1900 - BCAA 1 serving + 2 wheat germ tuna sandwiches(post)
2030 - Kiew Teow Pork Noodle
0030 - 1 scoop Whey + HL milk

18/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Chicken + Lettuce + Egg
1600 - 2 Wholemeal Breads with kaya + 2 Eggs
2000 - Small Rice + Bean Curd + Fillet Fish + Vege
2130 - Hot Ginger Honey
0130 - 1 scoop Whey + HL Milk

Workout Routine B (19/01/08 CF MV)

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 8 x 30lbs(x2)
1 x 8 x 30lbs(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 40Kgs
1 x 8 x 40Kgs
1 x 8 x 47Kgs

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
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
null

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1030 - 1 serving Xtend BCAA (pre-During)
1330 - 1 serving Xtend BCAA + Sukiyaki Set(post)
1800 - 3 Wholemeal Bread with Kaya and Jam
2030 - Portions of William's Seafood Pasta Special, Soft Shell Crabs Fried Rice, Ratatouille, Chicken/Beef Portobello Mushroom with Risotto
0300 - 1 scoop Whey + Skim milk, 2 eggs

Thanks for the pics xtina ~!

Japanese really do add raw eggs into their rice .. seriously.....

and it increase the protein intake as well...

20/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1200 - Rice + Bacon Egg + Fish + Vege + Bean Curd
1700 - Lin Chee Kang
1900 - 1 Popiah + 1 Glass soya milk
2000 - Fish + Vege + Bacon Egg + Lotus Root's soup
1130 - 1 scoop Whey + HL Milk

21/01/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Rice + Egg & beans + Vege Minced Meat + Long Beans and Bean Curd
1700 - 2 x 250g yogurt Drink
2000 - Small Rice + Fish + Oyster Mushroom + Bean Curd
1130 - 1 scoop Whey + HL Milk, 2 eggs

Workout Routine A (22/01/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 25lbs(x2)

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

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

HIIT
Jog Speed 8.0 1 min Sprint speed 11.0 1 min x 5

Remarks :-

Diet
0830 - 1 scoop whey + skim milk + oats
1030 - San Francisco Sunshine Breakfast Set(Pre)
workout - BCAA 1 serving(pre-During)
1430 - BCAA 1 serving + 2 Wheat germ Tuna(post)
2030 - Grilled Chicken Ceasar Salad with Olive oil Dressing
0130 - Various Dim Sum
0200 - 1 scoop Whey + HL milk

23/01/08

Diet
1000 - 1 scoop whey + skim milk + oats
1030 - Pan Mee
1630 - 2 Bananas, 2 eggs
2030 - Dome's Catch of the day (fillet fish, rice and mixed vege)
2330 - 1 scoop Whey + HL milk

Workout Routine B (24/01/08 CF MSC)

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 8 x 30lbs(x2)
1 x 8 x 30lbs(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 65lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 40Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

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
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Feeling good today. Lots of energy~!
Abs progress seems great~!!

Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Rice + Bean Sprout + Vege +Bean Curd Fillet Fish
1330 - 1 serving Xtend BCAA (pre-During)
1600 - 1 serving Xtend BCAA + 250g Yogurt(post)
1630 - 2 kaya bun + 2 eggs
2030 - Small Rice + Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk

Dear Guru,

Cut me some slack ~!! got nothing else to eat~!

25/01/08

Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Rice + Fish Head + Vege + Pork
1930 - 2 eggs
2130 - Small Rice + Minced Pork + Bean Curd
0030 - 1 scoop Whey + HL milk

Workout Routine A (25/01/08) Sunway

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
2 x 8 x 25lbs(x2)
1 x 8 x 30lbs(x2)


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

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee (pre)
1130 - BCAA 1 serving(pre-During)
1330 - BCAA 1 serving + 2 Slices of Salmon + 2 unagi(post)
1800 - Taiwan Dry Beef Noodle
2100 - Instant Bak Kut Teh Noodle
2330 - 1 scoop Whey + HL milk

27/01/08

Diet
1100 - 1 scoop whey + skim milk + oats
1330 - Rice + Fillet Fish + Vege
2130 - A Portion each of William's Mix Grill + Seafood Pasta Special + Soft Shell Crab Fried Rice (DAMN FULL)
2330 - 1 scoop Whey + HL milk

28/01/08

Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Long Beans Fried Eggs + Curry Potato Chicken(no gravy) + Lettuce
1400 - 1 Cup Green Tea
1700 - Milo + Nestum Honey
2130 - Small Rice + Broad Beans + Onion Fried Eggs + Steam Fish
2330 - 1 scoop Whey + HL milk

Workout Routine B (29/01/08 CF MSC)

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 8 x 30lbs(x2)
1 x 8 x 30lbs(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 65lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 40Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

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
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Felt like I really working the back today, Even with BCAA consumed.
Scale recorded i;m at 62 kg right now~!

Diet
0900 - 1 scoop whey + skim milk + oats,Chu Cheong Fun
1130 - Rice + Eggs + Vege + Salted Fish Steam Pork
1330 - 1 serving Xtend BCAA + 1 Banana (pre-During)
1600 - 1 serving Xtend BCAA + 2 Wheat Germ Tuna Shandwich(post)
1630 - 2 eggs
2030 - Small Rice + Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk

30/01/08

Diet
0930 - 1 scoop whey + skim milk + oats,Pan Mee
1330 - Gyuniku Don + 2 Inari Tuna Salad
1630 - Grilled Chicken Salad with no Dressing
2030 - Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk, 2 eggs