Diet (17/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats + Pan mee
1500 - Pasta + Chicken Soup + Garlic Bread
1700 - Fillet-o-Fish
0100 - 2 Eggs + HL Milk

Diet (18/10/08)

0830 - 1 Scoop Milo + Skim Milk + Oats + Pan mee
1400 - Rice + Roasted Pork and CHicken
1900 - Popiah
2200 - HL Milk

Diet (19/10/08)

0830 - 1 Scoop Milo + Skim Milk + Oats
1200 - Shrimp Linguine + Mushroom Soup + Raisin Pudding Pie
1630 - 3 Eggs + High Fiber Biscuits with Cheese
1930 - Toasts + Organic Spirulina with Orange Juice
2100 - HL Milk

Leg/Shoulder (20/10/08) MV

Squat
1 x 8 x 175lbs
1 x 8 x 185lbs
1 x 8 x 175lbs

Leg Extension
1 x 8 x 80kg
1 x 8 x 80kg
1 x 8 x 80kg

Seated Calf Raise
1 x 8 x 125lbs
1 x 8 x 125lbs
1 x 8 x 125lbs

Dumbbell Shoulder Press
1 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)
1 x 8 x 50lbs(x2)

Upright Barbell Row
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Dumbbell Lateral Raise
1 x 8 x 25lbs
1 x 8 x 25lbs
1 x 8 x 25lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 25lbs


Remarks :-
Struggle to control strength today due to last week's rest.
Feeling better at the middle of this session.
Legs with burning sensation

Diet
0930 - 1 scoop whey + skim milk + oats
1130 - Rice + Vege + Egg + Pork
1400 - 1 Serving VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + Wholemeal Raisin Breads + Cheese
1900 - Grilled Fish + Popiah
2100 - HL Milk

Yoga (21/10/08) MV

Shed 2 kgs of Water with an hour of yoga class

Diet

0930 - 1 Scoop Milo + Skim Milk + Oats
1200 - Rice + Pork + Bean Curd + Vege
1700 - 3 Eggs + High Fiber Biscuit with Cheese
1900 - 1 Serving BCAA (Pre)
2200 - HL Milk + High Fiber Biscuit with Cheese

Chest/Biceps (22/10/08) SUN

Incline Dumbbell flyes
1 x 8 x 50lbs(x2)
1 x 8 x 45lbs(x2)
1 x 8 x 45lbs(x2)

Barbell Bench Press
1 x 8 x 155lbs
1 x 8 x 155lbs
1 x 8 x 145lbs

Cable Crossover
2 x 8 x 12.5kgs(x2)
1 x 8 x 10kgs(x20

Chin up
3 x 8 x body weight + 25lbs

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 60lbs

Plank
3 x 30 secs

Ab Rollers
3 x 12

Remarks :-





Diet
0900 - Milo + Skim Milk + Oats
1200 - Rice + Fish + Bean Curd + Long Beans
1300 - Salmon Nigiri
1330 - 1 Serving VasoCharge(pre)
1400 - 1 serving Xtend BCAA(during)
1500 - 1 serving Xtend BCAA(post)
1730 - 3 Eggs + Wholemeal Raisin Breads with CHeese
2030 - HL Milk

Nice `

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Added on October 23, 2008, 8:39 amwish that i can have those triceps..

This post has been edited by Sp00kY: Oct 23 2008, 08:39 AM

Nice, how big are your arms?

Thanks bro.. Work hard ~!

At 15' at the moment. Been like this for quite some time now..

Yoga (23/10/08) MV


Diet

0930 - 1 Scoop Milo + Skim Milk + Oats
1200 - Rice + Roasted Chicken and Pork + Egg
1700 - 2 Eggs + Wholemeal Raisin Breads with Cheese
1900 - 1 Serving BCAA (Pre)
2100 - 1 Serving BCAA(Post)
2130 - Chicken Katsu Zaru Soba + Toro
2230 - HL Milk

HAh!
my byceps shall one day chase yours
It's 12.5" now!!
Rawr!! More bycep kerls.

Hey bro,

I'm sure u can. U lift much heavier than I do

Back/Tricep (24/10/08) MV

Pullups
3 x 8 x body weight + 25lbs

DeadLift
1 x 8 x 155lbs
1 x 8 x 155lbs
1 x 8 x 155lbs

Close Grip Low Row
1 x 8 x 67kgs
1 x 8 x 67kgs
1 x 8 x 57kgs

Tricep Pushdown
1 x 12 x 42kgs
1 x 12 x 42kgs
1 x 12 x 38.5kgs

Dips
3 x 8 x BW + 45lbs

Close Grip Bench Press
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Ab Crunch
1 x 12 x 110lbs
1 x 12 x 110lbs
1 x 12 x 105lbs

Side Bend
3 x 12 x 70lbs

Remarks :-
Feeling good today. Banana power ~!!

Diet
0900 - Milo + Skim Milk + Oats + Wholemeal Raisin Breads + Cheese
1200 - Rice + Chicken + Mushroom + Long Beans
1530 - 2 Bananas + 1 Serving VasoCharge(pre)
1600 - 1 serving Xtend BCAA(during)
1700 - 1 serving Xtend BCAA(post)
2000 - 3 Eggs + Wholemeal Raisin Breads + Cheese
2100 - HL Milk

Diet (25/10/08)

0930 - 1 Scoop Milo + Skim Milk + Oats + Wholemeal Raisin Breads with Cheese
1300 - Teriyaki Chicken with Broccoli and Potato + Chicken Pie
2130 - Popiah
0030 - HL Milk

Yoga (26/10/08) MV


Diet

0930 - 1 Scoop Milo + Skim Milk + Oats
1030 - 1 Serving BCAA (Pre)
1200 - 1 Serving BCAA(Post)
1300 - Little Vietnam's
1500 - Green Tea Frap
1600 - Leka Leka
1700 - Curry Puffs
2100 - HL Milk

Whaoh... u started yoga????

btw isnt it suppose to be Lecka Lecka instead of Leka Leka

Yoga provide good stretching and body mind connection ~! Try it ~! Sweat like a pig...

Lecka Lecka.. that proves that I dont indulge myself with it often. I wonder why u r so familiar with the spelling ~!! hmm... lol

Leg/Shoulder (27/10/08) MV

Squat
1 x 8 x 175lbs
1 x 8 x 185lbs
1 x 8 x 175lbs

Leg Extension
1 x 8 x 85kg
1 x 8 x 85kg
1 x 8 x 85kg

Seated Calf Raise
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Smith Machine Shoulder Press
1 x 8 x 130lbs
1 x 8 x 130lbs
1 x 8 x 130lbs

Upright Barbell Row
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Dumbbell Lateral Raise
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 30lbs


Remarks :-



Diet
0930 - 1 scoop whey + skim milk + oats + Kuih
1230 - Rice + Roasted Chicken and Pork + Egg
1400 - 2 bananas + 1 Serving VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(Post)
1700 - 2 Eggs + High Fiber Biscuits + Cheese
1930 - HL Milk
2030 - Popiah

come come... we go together gether one saturday

I go Sunday Morning. Better yoga tutor at 1110 session ~! LIngerto