Diet (15/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil
1200 - Pork + Bean Curd + Long Beans
1730 - 6 Egg Whites + Onions
2000 - Soft Shell Crab + HL Milk

Diet (16/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - 2 WM Bread + Tuna + Egg + Cheese
1730 - 1 Wm Bread + Tuna + Egg + Cheese
2000 - Fish + Asparagus
2030 - HL Milk
2300 - Barley

Back/Tricep (17/01/09) Centrepoint

Pullups
3 x 5 x Body Weight + 50lbs
2 x 5 x Body Weight + 45lbs

DeadLift
5 x 5 x 205lbs

Bend Over Row
5 x 5 x ??lbs

Tricep Pushdown
5 x 5 x 30kgs

Close Grip Bench Press
5 x 5 x 135lbs

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Rice + Bean Curd + Pork + Egg
1430 - 2 Bananas + 1 Serving VasoCharge(pre)
1500 - 1 serving Xtend BCAA(during)
1700 - 1 serving Xtend BCAA(post)
1730 - Steak + Salad
2130 - Sukiyaki

Diet (18/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Chicken + Mushroom + Egg
1630 - Chicken
2030 - Capsicum + Prawn + Ice Cream
2300 - Longan Milk

Chest/Biceps (19/01/09) MV

Incline Dumbbell Bench Press
5 x 5 x 50lbs(x2)

Barbell Bench Press
5 x 5 x 180lbs

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 40lbs(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 + Flax Seeds
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 - Salmon + Broccoli
2030 - 2 eggs + HL Milk

Diet (20/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Pork + Egg + Bean Curd + Broccoli
1630 - 3 Eggs + High Fiber Biscuits with CHeese
2000 - FIsh + Bean Curd
2200 - HL Milk

Leg/Shoulder (21/01/09) MV

Squat
5 x 5 x 205lbs

Leg Extension
5 x 5 x 98kg

Standing Calf Raise
5 x 5 x 240lbs

Cable Seated Shoulder Press
3 x 5 x 90lbs
2 x 5 x 80lbs

Upright Barbell Row
5 x 5 x 105lbs

Dumbbell Lateral Raise
5 x 5 x 35lbs(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 + Flax Seeds
1200 - Rice + Egg + Chicken
1330 - 2 Bananas + 1 serving VasoCharge(Pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(Post)
1700 - 3 Eggs + High Fiber Biscuits with cheese
2000 - Popiah
2030 - HL Milk

Hey there myvi,

Thanks for the concern. I've been doing upright row for about 2 years now and i experience no problem so far. *touch wood*

In my opinion, every exercises have their own probability for injury. Moreover, we r all built differently. Therefore some exercises are bad for certain ppl while others benefit from it.

If you are doing it with a good form and it's still hurting you, by all means look for an alternative exercise, else it's ok to go on with it. Warming up is equally as important.

I reckon exercises such as squat, deadlift and bench press r the ones that we should be concern about as it's life threatening ~!

Diet (22/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Bihun + Bacon + CHicken + Egg
1630 - 2 Eggs + High Fiber Biscuits with CHeese
2000 - Vege + Fish + Chicken + Soft Shell Crab
2100 - HL Milk

Back/Tricep (23/01/09) MV

Pullups
1 x 24 x Body Weight
1 x 18 x Body Weight
1 x 12 x Body Weight

DeadLift
5 x 5 x 205lbs

Bend Over Long Bar row
5 x 5 x 155lbs

Tricep Rope Pushdown
5 x 5 x 30kgs

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 120lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-
There was this guy using the dip belt as a lower back support belt doing machine squat
So I did Pullups till failure today ~!


Diet
0900 - Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Rice + Pork + Egg + Borch Soup + Coffee
1430 - 3 Bananas(pre)
1500 - 1 serving Xtend BCAA(during)
1600 - 1 serving Xtend BCAA(post)
1730 - 3 Eggs + High Fiber Biscuit with Cheese
2000 - Bean Curd + Pork + Vege
2130 - HL Milk

Bata,

Stopped whey since sept 08 lu..... I getting better result with BCAA alone...

Spot on Guru bata..

---

Added on January 24, 2009, 1:51 amMind explaining ur definition of being redundant?

This post has been edited by N0eL: Jan 24 2009, 01:51 AM

braindead_fr3ak,

Here's my routine like,

Day 1 Chest Bicep
Day 2 Rest
Day 3 Squat Shoulder
Day 4 Rest
Day 5 Back Tricep
Day 6 & 7 Rest


As u might notice, I only concentrate on 1 muscle part per week. U might have misunderstood the push-pull concept here. My day 1 is Chest and bicep, it's not chest, triceps and biceps. Yes~! most chest exercises does work the triceps as well, but it only act as a secondary muscle component. The main muscle used is still the chest. Btw, most exercises need our hands to perform. It's unavoidable to use ur biceps/triceps on a daily basis. The trick here is how u plan to distribute the load.

What we are discussing here are based on compound exercises. It's movements where you use more than 1 muscle parts in ur body to perform. This kind of exercises should be incorporated into most of ur routine. Google for it's usefulness.

As u just started recently, I would suggest you do a full body workout every time u hit the gym. It will provide you with better strength and mass gain than a split routine will.

This post has been edited by N0eL: Jan 24 2009, 11:17 AM

Thanks for pointing out the mistake ~!

I switch my grip from time to time in order to hit as many muscle parts as possible. On yesterday's routine, it was Medium,Wide,Medium ~!

Diet (24/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Pam Mee
1430 - Popiah
1830 - Quarter Chicken + Salad
2100 - HL Milk



This post has been edited by N0eL: Jan 24 2009, 11:29 PM

Bata bro,

Dont worry about it. I;m not targeting max rep... i going for poundages ~!

WIll do

Diet (25/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Chicken + Pork + Vege
1630 - 3 Eggs + High Fiber Biscuits with Cheese
1930 - Chicken + Salad
2030 - HL Milk

Diet (26/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Tosai Telur Bawang
1630 - 3 Eggs + High Fiber Biscuits with Cheese
1930 - Pork + Mushroom + Lettuce + Salmon
2030 - HL Milk

HAPPY CNY ~!

Thanks.. Likewise..

My reunion dinner was yesterday.. the CHicken + salad

Diet (27/01/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + 1 tbs Olive Oil + Flax Seeds
1200 - Pizza + Soup + Garlic Bread
1630 - 2 Eggs + High Fiber Biscuits with Cheese
1930 - Pork + Mushroom + Bacon + Egg
2330 - CNY tidbits