Diet (05/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Egg + Chicken + Bean Sprout + Long Beans
1700 - 2 Eggs + Char Siew Pau
2000 - Fish + Brinjal
2200 - HL Milk

Back/Tricep (06/03/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
3 x 5 x 225lbs
2 x 5 x 185lbs

T-Bar row
3 x 8 x 70lbs

Tricep Rope Pushdown
3 x 8 x 25kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 6 x 135lbs
2 x 5 x 135lbs

Dips
3 x 12 x Body Weight

Ab Crunch
1 x 12 x 100lbs
1 x 12 x 100lbs
1 x 12 x 90lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Egg + Vege
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Vietnamese Spring Rolls
2000 - Eggs + Vege
2130 - HL Milk

Diet (07/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken Katsu Zaru Soba
1400 - Bread Butter Pudding
1700 - 2 Eggs + Toast
2200 - HL Milk

Diet (08/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - Chicken Patty
1600 - Pasta
1900 - Chicken
2100 - BBQ
0430 - HL Milk

Chest/Biceps (09/03/09) MV

Incline Dumbbell Flyes
3 x 8 x 50lbs(x2)

Barbell Bench Press
3 x 8 x 155lbs

Cable Crossover
3 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Incline Hammer Curl
3 x 8 x 35lbs(x2)

Close Grip Barbell Curl
3 x 8 x 60lbs

Bicycle Crunch
3 x 20

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Pan Mee + Red Bean Dessert
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - 2 Eggs
2000 - Chicken
2100 - HL Milk

Diet (10/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Long Beans + Dumplings
1630 - Char Siew Pau + 2 Eggs
2000 - Tandoori Chicken + Egg
2100 - HL Milk

Leg/Shoulder (11/03/09) MV

Squat
3 x 5 x 225lbs
2 x 5 x 185lbs

Leg Extension
3 x 8 x 105kg

Standing Calf Raise
3 x 8 x 280lbs

Cable Seated Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(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 + Flax Seeds
1330 - Rice + Chicken + Mushroom
1500 - 2 Bananas + 1 Serving VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
2000 - Chicken + Bean Curd + Egg
2130 - HL Milk

Diet (12/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pork + Bean Curd + Dumplings + Eggs
1630 - Dim Sum + 2 Eggs
2000 - Hot Dog + CHicken
2100 - HL Milk

Back/Tricep (13/03/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
3 x 5 x 225lbs
2 x 5 x 205lbs

T-Bar row
3 x 8 x 70lbs

Tricep Rope Pushdown
3 x 8 x 25kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 6 x 135lbs
2 x 5 x 135lbs

Dips
3 x 12 x Body Weight

Ab Crunch
1 x 12 x 100lbs
1 x 12 x 100lbs
1 x 12 x 90lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Beef + Miso Soup
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Char Siew Pau + 2 Eggs
2000 - Pork
2300 - Dim Sum
0000 - HL Milk

Diet (14/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - 1/2 Rice + Chicken + Egg + Vege
2300 - 1 Piece KFC + HL Milk

This post has been edited by N0eL: Mar 17 2009, 11:12 PM

Diet (15/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - 1/2 Rice + Chicken + Pork
1830 - Kebab + Salad
2300 - 1 Piece KFC + HL Milk

This post has been edited by N0eL: Mar 17 2009, 11:12 PM

Bata bro,

Working hazard ~!! lol... Back to normal this week ~!!!!

Chest/Biceps (16/03/09) MV

Incline Dumbbell Flyes
3 x 8 x 50lbs(x2)

Barbell Bench Press
3 x 8 x 155lbs

Cable Crossover
3 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Incline Hammer Curl
3 x 8 x 35lbs(x2)

Close Grip Barbell Curl
3 x 8 x 60lbs

Bicycle Crunch
3 x 20

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Classic Cabonara
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - 2 Eggs + Dimsum
2100 - Bacon + Chicken
2300 - Chinese Herbal Drink

This post has been edited by N0eL: Mar 17 2009, 11:11 PM

Diet (17/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pork + Bean Curd + Vege + Egg
1830 - 2 Eggs + Banana + High Fiber Biscuits with Cheese
2230 - Seafood Pasta
2330 - HL Milk

Diet (18/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Bean Curd + Long Beans + Fish + Eggs
1830 - 2 Eggs + Banana
2030 - Bean Curd + Pork
2130 - HL Milk

Leg/Shoulder (19/03/09) MV

Squat
2 x 5 x 225lbs
3 x 5 x 205lbs

Leg Extension
3 x 8 x 105kg

Standing Calf Raise
3 x 8 x 280lbs

Cable Seated Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(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 + Flax Seeds
1330 - Rice + Chicken + Egg + Long Beans
1500 - 2 Bananas + 1 Serving VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - 2 Eggs + Tomatoes + Carrot
2000 - Brinjal + Tomatoes + Carrot
2130 - HL Milk

Diet (20/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Bean Curd + Eggs + Chicken
1730 - 2 Eggs + Dim Sum
2030 - Bean Curd + Pork + Carrots + Tomatoes
2130 - HL Milk

Back/Tricep (21/03/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
3 x 5 x 225lbs
2 x 5 x 205lbs

T-Bar row
3 x 8 x 70lbs

Tricep Rope Pushdown
3 x 8 x 25kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Dips
3 x 12 x Body Weight + 45lbs

Ab Crunch
1 x 12 x 100lbs
1 x 12 x 100lbs
1 x 12 x 90lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Pork
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Pau + Pork + Brinjal + Dumpling
2000 - Vege + Eggs
2300 - Red Wine
0100 - HL Milk

Diet (22/03/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pork
1230 - Soya Milk
1430 - Beef Ribs + Corn + Broccoli + Potato
1700 - 2 Eggs + Raisins
2030 - Bitter Gourd + Eggs
2130 - Apple + Orange juice

Chest/Biceps (23/03/09) MV

Incline Dumbbell Flyes
3 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Incline Hammer Curl
3 x 8 x 35lbs(x2)

Close Grip Barbell Curl
3 x 8 x 60lbs

Bicycle Crunch
3 x 20

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-









Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Lui Char
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Fish + Bean Curd
2130 - HL Milk