Leg/Shoulder (14/01/09) MV

Squat
5 x 5 x 205lbs

Leg Extension
5 x 5 x 98kg

Standing Calf Raise
5 x 5 x 240lbs

Smith Machine Shoulder Press
3 x 5 x 130lbs
2 x 5 x 120lbs

Upright Barbell Row
5 x 5 x 105lbs

Dumbbell Lateral Raise
5 x 5 x 32.5lbs(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
1200 - Rice + Egg + Pork + Borch Soup
1330 - 2 Bananas + 1 serving VasoCharge(Pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(Post)
1700 - Fish + Prawn + Egg
2000 - 2 Eggs
2030 - HL Milk

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

Hi Noel. Thats heavy upright rows. Some people say the upright rows are dangerous and can harm the rotator cuff. Some say its bad some have a problem with it..maybe u want to google it up. I just stop doing it all together to be on the safe side.

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

you're now on BCAA without whey at all?


Chow

Bata,

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

hey bro...would like to ask..... why do you pair up your chest with bicep?...

normally chest goes with triceps right...because most exercises eg bench press tires your triceps a lot....

just enquiring anyway..thankz..

he's using push-pull technique.
if u train triceps on the same day with chest, the triceps pretty much exhausted already and u cant perform 100%


Chow

i seee i see..well u live and u learn.... but if u use triceps and biceps together..wont that be a bit reduntant training wise?

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

lets say day 1 you push your chest workout and your biceps....

then day 2 is rest day... day 3 probably your biceps are and chest not fully recovered but because u did push pull (according to bata...) then day 3 training wont be 100% ??

oh yea...let me add...........im asking...

u want to train chest and triceps again on day 3?
it shud be back and biceps or other bodyparts.

Chow