Diet (28/12/08)
0830 - 1 Scoop Milo + Skim Milk + Oats
1200 - Dim Sum
1730 - Chicken + Salad
2000 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk
N0eL's Motivation Log, Burn Baby BURN ~!
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 Dec 29 2008, 12:46 AM
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#421
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur  
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Dec 29 2008, 10:02 PM
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#422
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Chest/Biceps (29/12/08) MV
Incline Dumbbell flyes 1 x 8 x 60lbs(x2) 1 x 8 x 60lbs(x2) 1 x 8 x 50lbs(x2) Barbell Bench Press 1 x 8 x 175lbs 1 x 8 x 165lbs 1 x 8 x 165lbs Dips 3 x 8 x Body Weight + 70lbs Chin up 2 x 8 x Body Weight + 45lbs 1 x 8 x Body Weight + 35lbs Incline Hammer Curl 1 x 8 x 40lbs(x2) 1 x 8 x 35lbs(x2) 1 x 8 x 35lbs(x2) Close Grip Barbell Curl 2 x 8 x 70lbs 1 x 8 x 70lbs Bicycle Crunch 3 x 30 Leg Raise 3 x 12 x 30lbs Remarks :- Need more Carbs for PReworkout... Struggled my way thru the session Diet 0900 - Milo + Skim Milk + Oats 1200 - 1/2 Rice + Pork + Bean Curd + Egg + Bean Sprout 1330 - 2 Bananas + 1 Serving VasoCharge(pre) 1400 - 1 serving Xtend BCAA(during) 1500 - 1 serving Xtend BCAA(post) 1730 - 2 Eggs + High Fiber Biscuits with Cheese 1830 - Chinese Dessert with Egg 2030 - HL Milk |
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Dec 29 2008, 10:53 PM
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#423
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Yes~!! suppose to do 55lbs...but for some reason, cant find the dumbbell. so wat the hell.....
But I can't bend my forearms too much due to the weights. I do make sure my upper arms are moving at the correct motion though. In my opinion, i'm concentrating on the chest part. I couldn't be bothered too much with the shoulders. Might call it cheating, but it works for my chest ~!  |
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Dec 29 2008, 11:18 PM
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#424
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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QUOTE(shaunhsc @ Dec 29 2008, 11:10 PM) Nice chinups+wts! must have pretty good upper body strength. Thanks bro.. I like doing Chin/pull ups ~!!Anyway how long can a xtend 90s last u?  90s... erm.. roughly around 3 months.. cheaper than whey i'll say ~!! |
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Dec 30 2008, 09:16 PM
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#425
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (18/12/08)
0930 - 1 Scoop Milo + Skim Milk + Oats 1200 - Chicken + Egg + Broccoli 1730 - 2 Eggs + High Fiber Biscuits with Cheese 2000 - Bean Curd + Brinjal 2130 - HL Milk |
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Dec 31 2008, 08:14 PM
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#426
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Leg/Shoulder (31/12/08) MV
Squat 1 x 8 x 205lbs 1 x 6 x 205lbs 2 x 5 x 205lbs Leg Extension 1 x 8 x 98kg 1 x 8 x 98kg 1 x 8 x 98kg Standing Calf Raise 1 x 8 x 180lbs 1 x 8 x 180lbs 1 x 8 x 180lbs Cable Shoulder Press 1 x 8 x 80lbs 1 x 8 x 80lbs 1 x 8 x 80lbs Upright Barbell Row 1 x 8 x 105lbs 1 x 8 x 105lbs 1 x 8 x 105lbs Dumbbell Lateral Raise 1 x 8 x 30lbs(x2) 1 x 8 x 30lbs(x2) 1 x 8 x 30lbs(x2) Ab Roller 2 x 12 x Body Weight 1 x 8 x Body Weight + 45lbs Plank 3 x 30 secs Remarks :- Feeling great today with extra carbs before workout. Starting 5 x 5 next week, but emphasizing on 25 total reps. Legs burning like hell HAPPY NEW YEAR ~! Diet 0930 - 1 scoop Milo + skim milk + oats 1200 - 1/2 Rice + Egg + Chicken Bean Curd 1330 - 2 Bananas + 1 serving VasoCharge(Pre) 1400 - 1 serving Xtend BCAA(During) 1500 - 1 serving Xtend BCAA(Post) 1800 - Grilled Chicken Salad 2000 - 2 Eggs 2030 - HL Milk This post has been edited by N0eL: Dec 31 2008, 08:15 PM |
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Jan 1 2009, 08:47 PM
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#427
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (01/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats 1200 - Roasted Chicken and Pork + Bean Curd 1800 - Popiah 2000 - 2 Eggs + HL Milk |
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Jan 2 2009, 08:47 PM
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#428
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Back/Tricep (02/01/09) MV
Pullups 2 x 8 x Body Weight + 45lbs 1 x 8 x Body Weight + 35lbs DeadLift 5 x 5 x 205lbs Bend Over Long Bar row 5 x 5 x 155lbs Rope Tricep Pushdown 5 x 5 x 25kgs Dips 3 x 8 x Body Weight + 70lbs Close Grip Bench Press 5 x 5 x 135lbs Ab Crunch 1 x 12 x 115lbs 1 x 12 x 120lbs 1 x 12 x 115lbs Hanging Knee Raise To The Side 3 x 20 Remarks :- Feeling good today ~! Had a great workout ~! Diet 0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - 1/2 Rice + Bean Curd + Abalone Mushroom + Chicken + Long Beans 1400 - 1 Serving VasoCharge(pre) 1430 - 1 serving Xtend BCAA(during) 1530 - 1 serving Xtend BCAA(post) 1800 - Fish + Vege 2000 - HL Milk + 2 Eggs |
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Jan 4 2009, 12:59 AM
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#429
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (03/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1400 - Yong Tau Fu 1730 - 3 Eggs + High Fiber Biscuits with Cheese 2230 - Yam Milk Tea |
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Jan 5 2009, 12:31 AM
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#430
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (04/01/09)
1030 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1400 - Roasted CHicken and Pork 1930 - Crispy Spring CHicken with Salad 2230 - HL Milk |
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Jan 5 2009, 11:11 PM
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#431
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Chest/Biceps (05/01/09) MV
Incline Dumbbell Bench Press 1 x 5 x 60lbs(x2) 1 x 5 x 60lbs(x2) 1 x 5 x 60lbs(x2) 1 x 5 x 50lbs(x2) 1 x 5 x 50lbs(x2) Barbell Bench Press 1 x 5 x 175lbs 1 x 5 x 175lbs 1 x 5 x 175lbs 1 x 5 x 175lbs 1 x 5 x 165lbs Cable Crossover 1 x 5 x 21kgs(x2) 1 x 5 x 21kgs(x2) 1 x 5 x 17.5kgs(x2) 1 x 5 x 17.5kgs(x2) 1 x 5 x 17.5kgs(x2) Chin up 5 x 5 x Body Weight + 45lbs Incline Hammer Curl 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 37.5lbs(x2) Close Grip Barbell Curl 1 x 5 x 90lbs 4 x 5 x 80lbs Bicycle Crunch 3 x 20 Leg Raise 3 x 12 x 30lbs Remarks :- Diet 0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - 1/2 Rice + Pork + Bean Curd + Egg + Long Beans 1330 - 2 Bananas + 1 Serving VasoCharge(pre) 1400 - 1 serving Xtend BCAA(during) 1500 - 1 serving Xtend BCAA + Soya Milk(post) 1730 - 2 Eggs + High Fiber Biscuits with Cheese 2030 - HL Milk |
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Jan 6 2009, 10:09 PM
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#432
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (06/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - Bean Curd + Egg + Long Beans + Chicken 1730 - 2 Eggs + High Fiber Biscuits with Cheese 2030 - Fish + Asparagus 2200 - HL Milk |
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Jan 7 2009, 07:53 PM
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#433
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Leg/Shoulder (07/01/09) MV
Squat 5 x 5 x 205lbs Leg Extension 5 x 5 x 98kg Standing Calf Raise 5 x 5 x 240lbs Cable Shoulder Press 4 x 5 x 90lbs 1 x 5 x 80lbs Upright Barbell Row 5 x 5 x 105lbs Dumbbell Lateral Raise 2 x 5 x 35lbs(x2) 3 x 5 x 30lbs(x2) Ab Roller 2 x 12 x Body Weight 1 x 8 x Body Weight + 45lbs Plank 3 x 30 secs Remarks :- Diet 0930 - 1 scoop Milo + skim milk + oats + 1 tbs Olive Oil 1230 - 1/2 Garlic Rice + Sashimi + Unagi + Yasai Tempura + Egg + Chawan Mushi + Miso Soup 1330 - 2 Bananas + 1 serving VasoCharge(Pre) 1400 - 1 serving Xtend BCAA(During) 1500 - 1 serving Xtend BCAA(Post) 1800 - 2 Eggs + High Fiber Biscuits with Cheese 2030 - HL Milk |
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Jan 8 2009, 09:45 PM
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#434
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (08/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - Bean Curd + Egg + Long Beans + Pork + Vege 1730 - 2 Eggs + High Fiber Biscuits with Cheese 2000 - HL Milk |
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Jan 9 2009, 07:47 PM
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#435
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Back/Tricep (09/01/09) MV
Pullups 5 x 5 x Body Weight + 45lbs DeadLift 5 x 5 x 205lbs Bend Over Long Bar row 5 x 5 x 155lbs Rope Tricep Pushdown 5 x 5 x 30kgs Dips 3 x 8 x Body Weight + 70lbs Close Grip Bench Press 5 x 5 x 135lbs Ab Crunch 1 x 12 x 115lbs 1 x 12 x 115lbs 1 x 12 x 115lbs Hanging Knee Raise To The Side 3 x 20 Remarks :- Diet 0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - 1/2 Rice + Bean Curd + Pork + Egg 1400 - Banana + 1 Serving VasoCharge(pre) 1430 - 1 serving Xtend BCAA(during) 1530 - 1 serving Xtend BCAA(post) 1800 - Cajun Salmon Pasta 2030 - HL Milk |
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Jan 11 2009, 01:10 AM
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#436
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (10/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1230 - Shrimp Baramundi ~! 1730 - 2 Eggs + High Fiber Biscuits with Cheese 2000 - Grilled CHicken Chop 2030 - HL Milk |
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Jan 11 2009, 11:29 PM
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#437
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (11/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1230 - Chicken + Pork 1630 - Green Tea Frap 2000 - Chicken + FIsh + Vege 2030 - Orange Juice |
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Jan 12 2009, 10:22 PM
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#438
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Chest/Biceps (05/01/09) MV
Incline Dumbbell Bench Press 1 x 5 x 60lbs(x2) 1 x 5 x 50lbs(x2) 1 x 5 x 50lbs(x2) 1 x 5 x 50lbs(x2) 1 x 5 x 50lbs(x2) Barbell Bench Press 1 x 5 x 175lbs 1 x 5 x 165lbs 1 x 5 x 165lbs 1 x 5 x 165lbs 1 x 5 x 165lbs Cable Crossover 1 x 5 x 21kgs(x2) 1 x 5 x 17.5kgs(x2) 1 x 5 x 17.5kgs(x2) 1 x 5 x 17.5kgs(x2) 1 x 5 x 17.5kgs(x2) Chin up 5 x 5 x Body Weight + 45lbs Incline Hammer Curl 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) 1 x 5 x 40lbs(x2) Close Grip Barbell Curl 1 x 5 x 80lbs 4 x 5 x 80lbs Bicycle Crunch 3 x 20 Leg Raise 3 x 12 x 30lbs Remarks :- Diet 0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - 1/2 Rice + Chicken + Egg + Bean Curd 1330 - 2 Bananas + 1 Serving VasoCharge(pre) 1400 - 1 serving Xtend BCAA(during) 1500 - 1 serving Xtend BCAA + Soya Milk(post) 1730 - 2 Eggs + High Fiber Biscuits with Cheese 1900 - Broccoli + CHicken 2030 - HL Milk |
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Jan 13 2009, 10:03 PM
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#439
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Diet (13/01/09)
0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil 1200 - Egg + Chicken + Bean Curd 1630 - Pasta 2000 - 2 Eggs + HL Milk |
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Jan 15 2009, 12:07 AM
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#440
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Leg/Shoulder (14/01/09) MV
Squat 5 x 5 x 205lbs Leg Extension 5 x 5 x 98kg Standing Calf Raise 5 x 5 x 240lbs Smith Machine Shoulder Press 3 x 5 x 130lbs 2 x 5 x 120lbs Upright Barbell Row 5 x 5 x 105lbs Dumbbell Lateral Raise 5 x 5 x 32.5lbs(x2) Ab Roller 2 x 12 x Body Weight 1 x 8 x Body Weight + 45lbs Plank 3 x 30 secs Remarks :- Diet 0930 - 1 scoop Milo + skim milk + oats + 1 tbs Olive Oil 1200 - Rice + Egg + Pork + Borch Soup 1330 - 2 Bananas + 1 serving VasoCharge(Pre) 1400 - 1 serving Xtend BCAA(During) 1500 - 1 serving Xtend BCAA(Post) 1700 - Fish + Prawn + Egg 2000 - 2 Eggs 2030 - HL Milk |
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