sigh, my arms are still tiny as hell...same goes to my lats....any secret recipe?

I'm not bulking ~!


Compound tricep exercies. Dips and Close grip bench press ~!

Lats? Pullups. Wide grip with chest pointing upward~!

Hmm, you got some fat at lower tummy, same like me.

When you change your PWO, don't you will feel it's harder for recovery and growth?

As we progress, our body will adapt to the effect of the workout. Recovery will gradually improve and thus allowing more time for growth.

Insulin spike is a double edge sword. It has it's pros and cons. I chose the cons.

BB is not a textbook kinda sports. It's not entirely necessary to follow everything. What's important is ur observation on you own progress. We are biological being and are built differently at birth.

Diet (18/12/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1200 - Pork + Bean Curd + Egg + 4 Angle Beans
1730 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Popiah
2030 - HL Milk

Back/Tricep (19/12/08) MV

Pullups
1 x 8 x body weight + 35lbs
2 x 8 x Body Weight + 45lbs

DeadLift
1 x 8 x 185lbs
1 x 8 x 185lbs
1 x 8 x 185lbs

T-Bar Row
1 x 8 x 90lbs
1 x 8 x 80lbs
1 x 8 x 80lbs

Tricep Pushdown
1 x 8 x 45.5kgs
1 x 8 x 45.5kgs
1 x 8 x 42kgs

Dips
3 x 8 x BW + 70lbs

Close Grip Bench Press
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 145lbs

Ab Crunch
1 x 12 x 115lbs
1 x 12 x 115lbs
1 x 12 x 115lbs

Side Bend
3 x 12 x 70lbs

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats
1200 - Salmon Rice Burger + Toro Salmon
1400 - 2 Bananas + 1 Serving VasoCharge(pre)
1430 - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1800 - 3 Eggs + High Fiber Biscuit with Cheese + 2 Sausages
2030 - HL Milk

Diet (20/12/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1400 - Black Pepper CHicken WIth Sausages
1730 - 2 Eggs + High Fiber Biscuits with Cheese
0030 - Sauteed Button Mushrooms + Linguine with Pesto + Chocolate Brownies + Orange and Almond Cake + Wine

Yoga (21/12/08) MV


Diet

0930 - 1 Scoop Milo + Skim Milk + Oats
1100 - 1 Serving BCAA(During)
1330 - Lamb Chop
1530 - Chicken
1900 - Chicken
2330 - Wine

Chest/Biceps (22/12/08) MV

Incline Dumbbell flyes
1 x 8 x 40lbs(x2)
1 x 8 x 40lbs(x2)
1 x 8 x 40lbs(x2)

Barbell Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Cable Crossover
3 x 8 x 12.5kgs(x2)

Chin up
1 x 12 x body weight
2 x 12 x body weight

Incline Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Close Grip Barbell Curl
2 x 8 x 50lbs
1 x 8 x 50lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12

Remarks :-
Rest Week.

Diet
0900 - Milo + Skim Milk + Oats
1200 - Long Beans + Bean Curd + Chicken + Vege
1400 - 1 serving Xtend BCAA(during)
1500 - 1 serving Xtend BCAA(post)
1730 - 3 Eggs + High Fiber Biscuits with Cheese
2030 - HL Milk + Chicken

What's the skim milk brand you taking?

Sunlac, Jusco MV

Diet (23/12/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1230 - 1/3 Rice + Chicken + Lady's Fingers + Egg + Pai Tee
1630 - Abalone Mushrooms + Chicken + Bun
2030 - HL Milk

Back/Tricep (24/12/08) MV

Pullups
1 x 12 x body weight
2 x 12 x Body Weight

DeadLift
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

T-Bar Row
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 90lbs

Tricep Pushdown
1 x 8 x 21kgs
1 x 8 x 21kgs
1 x 8 x 21kgs

Dips
3 x 8 x BW

Close Grip Bench Press
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 105lbs

Ab Crunch
1 x 12 x 70lbs
1 x 12 x 705lbs
1 x 12 x 70lbs

Plank
3 x 30 secs

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats
1200 - Grilled CHicken with Salad
1430 - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1830 - 2 Eggs
2000 - Formaggio + Red Wine Tenderloin + Bread Butter Pudding

Diet (23/12/08)

1130 - Roasted CHicken and Pork + Ice Red Bean
1730 - 3 Eggs + High Fiber Biscuits with Cheese
2100 - HL Milk

Leg/Shoulder (26/12/08) MV

Squat
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Leg Extension
1 x 8 x 57kg
1 x 8 x 57kg
1 x 8 x 578kg

Standing Calf Raise
1 x 8 x 80lbs
1 x 8 x 800lbs
1 x 8 x 80lbs

Dumbbell Shoulder Press
1 x 8 x 40lbs(x2)
1 x 8 x 40lbs(x2)
1 x 8 x 40lbs(x2)

Upright Barbell Row
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Dumbbell Lateral Raise
1 x 8 x 20lbs
1 x 8 x 20lbs
1 x 8 x 20lbs

Crunches
3 x 30

Hanging Knee Raise To The Side
3 x 20

Remarks :-
Rest Week ~!


Diet
0930 - 1 scoop Milo + skim milk + oats
1200 - Bean Curd + Egg + Chicken
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(Post)
1700 - 2 Eggs + Toast
1900 - Prawn Cocktail
2200 - HL Milk

noel, how come your decrease the poundage of your deadlift and squat?

Rest Week ~!!

Diet (27/12/08)

0930 - 1 Scoop Milo + Skim Milk + Oats
1200 - Bean Curd + Pork + Eggs + Bean Sprout
1630 - 2 Eggs + Kuih
2030 - HL Milk + Egg

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

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