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N0eL's Motivation Log, Burn Baby BURN ~!
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TSN0eL
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 Sep 29 2008, 09:43 PM
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Chest/Leg (29/09/08) 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 10kgs(x2)
1 x 8 x 10kgs(x2)
Squat
1 x 8 x 175lbs
1 x 8 x 165lbs
1 x 8 x 165lbs
Leg Extension
1 x 8 x 80kg
1 x 8 x 75kg
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
1300 - Rice + Chicken + Vege + Bean Curd
1430 - 1 serving of VasoCharge(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + High Fiber Biscuits + Cheese
2000 - HL Milk + Broccoli
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TSN0eL
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Sep 30 2008, 08:11 PM
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Diet (27/09/08)
0930 - 1 Scoop Milo + Skim Milk + Oats + Wholemeal Bread with Jam
1300 - Rice + Pork + Vege + Egg
1700 - Wholemeal Breads with Jam and Cheese
1900 - HL Milk
2030 - HL Milk + Tomatoes ~!
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TSN0eL
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Oct 1 2008, 08:42 PM
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Shoulder/Back (01/10/08) MV
Dumbbell Shoulder Press
1 x 8 x 50lbs(x2)
1 x 8 x 50lbs(x2)
1 x 8 x 45lbs(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 25lbs
Pullups
3 x 8 x body weight + 20lbs
DeadLift
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs
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 + Wholemeal Bread and Jam
1330 - Rice + Long Beans + Fish + Eggs
1500 - 2 Bananas + 1 Serving VasoCharge(pre)
1530 - 1 serving Xtend BCAA(during)
1630 - 1 serving Xtend BCAA(post)
1730 - Chicken Katsu Zaru Soba + Toro
2100 - HL Milk
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TSN0eL
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Oct 2 2008, 09:07 PM
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Diet (02/10/08)
0930 - 1 Scoop Milo + Skim Milk + Oats
1100 - Pan Mee
1500 - Yong Tau Foo
1930 - Fish + Vege
2100 - HL Milk
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TSN0eL
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Oct 3 2008, 09:14 PM
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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
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TSN0eL
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Oct 5 2008, 02:00 AM
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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
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TSN0eL
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Oct 5 2008, 10:01 PM
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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
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TSN0eL
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Oct 6 2008, 08:09 PM
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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
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TSN0eL
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Oct 7 2008, 08:26 PM
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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
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TSN0eL
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Oct 8 2008, 07:44 PM
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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
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TSN0eL
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Oct 9 2008, 09:10 PM
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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
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TSN0eL
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Oct 10 2008, 09:22 PM
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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
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TSN0eL
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Oct 11 2008, 11:19 PM
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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
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TSN0eL
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Oct 12 2008, 11:15 PM
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(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
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kiddc
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Oct 13 2008, 07:50 AM
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Getting Started
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eh hi i didnt know you swam nice post exercise for me  |
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TSN0eL
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Oct 13 2008, 08:58 PM
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I do swim, but aint for cardio purposes... enjoy it ~! Aquatherapy ~!
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TSN0eL
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Oct 13 2008, 09:06 PM
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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
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TSN0eL
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Oct 14 2008, 07:07 PM
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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
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TSN0eL
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Oct 15 2008, 10:09 PM
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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
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TSN0eL
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Oct 17 2008, 02:21 AM
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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
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