Dear Pizzaboy,

My latest pic 15/01/08 is on the first post of this thread ~! Please feel free to comment. I need more advice and driving fuel for further improvement.

Workout Routine A (31/01/08) MSC

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1330 - Rice + Vege + Chicken + Eggs
1600 - BCAA 1 serving(pre-During)
1800 - BCAA 1 serving + 2 Wheat Germ Tuna Sandwich(post)
2000 - Small Rice + Steam Fish + Bean curd + Vege
2330 - 1 scoop Whey + HL milk, 2 Eggs

01/02/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1200 - Wantan Mee
1530 - Capati + Tuna
2030 - Small Rice + Ginger Beef + Egg
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine B (02/02/08 CF MSC)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 40Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
I should be on the right track judging from the results i get these few weeks


Diet
0900 - 1 scoop whey + skim milk + oats,
1030 - 1 serving Xtend BCAA(pre-During)
1230 - 1 serving Xtend BCAA + 2 Wheat Germ Tuna Shandwich(post)
1430 - Grilled Chicken Salad with no Dressing
1740 - Milo + Nestum Honey, 2 eggs
2030 - Bean Curd + Fillet Fish + Vege
0130 - Dim Sum
0300 - 1 scoop Whey + HL milk

03/02/08

Diet
1100 - 1 scoop whey + skim milk + oats,
1230 - Small Rice + Chicken + Vege
1930 - Small Rice + Chicken + Vege + Egg
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine A (04/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Basketball For 15 mins

Remarks :-
Gonna eat alot this week.. Planning to do Cardio everyday.
Hopefully won't gain much fat.. Really gotta control Makan


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Rice + Lotus Roots + Vege + Eggs
1400 - BCAA 1 serving(pre-During)
1600 - BCAA 1 serving + 2 Wheat Germ Tuna Sandwich(post)
1730 - 2 Eggs
2000 - CNY Closing Dinner (Ate lots~!)
2330 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Feb 4 2008, 11:06 PM

05/02/08

Swimming - 20 laps

Diet

0900 - 1 scoop whey + skim milk + oats,
1230 - Dragon-I's Shanghai Dumplings, Steam Rice Minced meat
1400 - BCAA 1 serving(pre-During)
1600 - 2 Wheat Germ Tuna Sandwich(post)
1930 - CNY Dinner (Ate lots~!)
2330 - 1 scoop Whey + HL milk

Workout Routine B (06/02/08 CF MV)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 40Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Banana with Cinnamon & sugar Toast
1330 - 1 serving Xtend BCAA(pre-During)
1500 - 1 serving Xtend BCAA + 2 Wheat Germ Tuna Shandwich(post)
1930 - CNY Reunion Dinner (Lots)
2300 - 1 cup Milo Kosong , 2 Eggs
0230 - 1 cup Sugar Cane with Coconut Fillings
0330 - 1 scoop Whey + HL milk

07/02/08

Diet
1130 - 1 scoop whey + skim milk + oats,
1300 - Small Rice + Steam Fish + Vege + CHicken + Mushroom
2030 - Rice + Vege + Mushroom + Fried GInger CHicken (Abit)
0130 - CNY Tidbits
0330 - 1 scoop Whey + HL milk

08/02/08

Diet
1230 - 1 scoop whey + skim milk + oats,
1330 - Tosei Telur Bawang
1700 - 2 Eggs
1930 - Pork Ribs + Mushrooms
0130 - 2 Bananas
0300 - 1 scoop Whey + HL milk, 2 Eggs

08/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1230 - Fish Ball Rice Noodle, Coconut Water
1400 - Bits of CNY Biscuits and Cookies
1900 - Claypot Chicken Rice
2345 - 1 JCo Donut
0430 - 2 Eggs + Toast
0500 - 1 scoop Whey + HL milk, 2 Eggs

Workout Routine A (10/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Took VasoCharge for the first time. After drinking, feeling high(yeah high) wanna jump and move around.
Feeling energetic and pumped up due to pre workout.
Great day~! even thought i only had an average of 4 hours of sleep for the past 3 days

Diet
1100 - 1 scoop whey + skim milk + oats,
1200 - Pan mee
1330 - VasoCharge 1 scoop(pre)
1400 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 Wheat Germ Tuna Sandwich(post)
1900 - Shanghai Dumplings
2200 - 2 Eggs
2330 - 1 scoop Whey + HL milk

08/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Pan Mee
1700 - 2 Eggs ,Yogurt drink
2030 - Dumplings with Vege
0500 - 1 scoop Whey + HL milk

Just for the past few days~!!



This post has been edited by N0eL: Feb 12 2008, 06:35 PM

Workout Routine B (12/02/08 CF Sunway)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
VasoCharge Rocks to the max. I was able to lift an extra 10lbs from every routines with it.
Felt abit drunk and high after drinking VasoCharge.But definitely Pumped up for workout ~!










Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Small Rice + Long Beans + Eggs + Ham
1230 - 1 Scoop VasoCharge + 2 Bananas (Pre)
1315 - 1 serving Xtend BCAA(During)
1410 - 1 serving Xtend BCAA(post)
1445 - Salmon Chirashi Don
1730 - 2 Eggs
2030 - Small Rice + Bean Curd + Vege + Fillet Fish
2330 - 1 scoop Whey + HL milk

13/02/08

Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1300 - Grilled Chicken Ceasar Salad no dressing
1600 - 2 Eggs
1800 - 1 Kaya Tart
2030 - Small Rice + Vege + Bean Curd + Fillet Fish
2330 - 1 scoop Whey + HL milk

Workout Routine A (14/02/08) MSC

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28kg
1 x 8 x 285kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Pushed myself today ~! It was exhausting towards the end of the workout.
Never felt like this in a long time. Might have over trained myself.

Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - RIce + Chicken + Vege + Long Beans
1230 - VasoCharge 1 Scoop(pre)
1300 - BCAA 1 serving (during)
1430 - BCAA 1 serving(post)
1530 - Small Rice + Long Beans + Chicken + Vege
1730 - 2 Eggs
2030 - Bean Curd + Vege + Fillet Fish
0000 - 1 scoop Whey + HL milk

I aint a bodybuilder and I aint going for competition ~!!!

I dont squat I dont Deadlift too...

Different goals my friend ~!

Yes Sir,

I do believe and understand the rules of equilibrium, but currently i do not have plans to go as big till my physique looks unbalance. Even stating as such, I do not ignore the fact that I might start with leg routines in the future. Or Squat or Deadlift ~! I acknowledge their superiority in the bb world, but i'm just too stubborn to do it at the moment. That's my lost ~! I know it since the day I started training.

Darklight, I really appreciate that u took the time to go thru my journal and telling me my flaws. I do not have excuse for any of those other than my own hard headed self. I'm tackling each goals of mine at 1 time at the moment. Thought it might be time consuming, it really indicate to myself what I really want, coz till now I am only holding on a vague future image of myself.

Kindly do provide with further advice and assistance in the future ~!