very impressive weights there...you are 'flying' with 60lbs!

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 ~!

Nice chinups+wts! must have pretty good upper body strength.

Anyway how long can a xtend 90s last u?

Thanks bro.. I like doing Chin/pull ups ~!!

90s... erm.. roughly around 3 months.. cheaper than whey i'll say ~!!

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

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

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

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

200+ lbs squat . I guess it will take me at least months to reach that weight. Freaking impressive for me.

Anyway, I just drop by to wish you Happy New Year. Wish you success in achieving your goal this year.

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

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

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

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

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

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

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

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

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

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

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