Diet (13/02/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1300 - Egg + Pork + Bean Curd + Vege
1600 - 2 Eggs + DimSum
2000 - Chicken + Egg
2230 - Honey Milk

Back/Tricep (15/02/09) MV

Pullups
3 x 8 x Body Weight + 45lbs

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 :-


Diet
0900 - Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Pork + Egg + Borch Soup + Coffee
1430 - 1 Bananas(pre)
2200 - Pork Porridge
2300 - Ginger Puree with Longan

Diet (15/02/09)

0830 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1100 - DimSum
1300 - Soy Milk + You Tiew
1700 - Azuki Green Tea
2000 - Chu CHeong Fun
2230 - HL Milk

Chest/Biceps (16/02/09) 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
1030 - Milo + Skim Milk + Oats + Flax Seeds
1300 - Pan Mee(pre)
1630 - Egg + Pork + HL Milk (post)
2130 - HL Milk

Diet (17/02/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1300 - Lamb Shank + Salad
1430 - Bihun + Egg
2000 - 2 Eggs
2230 - HL Milk

Leg/Shoulder (18/02/09) MV

Squat
5 x 5 x 225lbs

Leg Extension
5 x 5 x 98kg

Standing Calf Raise
5 x 5 x 280lbs

Cable Seated Shoulder Press
4 x 5 x 100lbs
1 x 5 x 90lbs

Upright Barbell Row
5 x 5 x 115lbs

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 + Flax Seeds
1200 - Rice + Fish + Bean Curd + Vege
1330 - 2 Bananas + 1 Serving VasoCharge(Pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(Post)
1700 - 2 Eggs + Dim Sum + Egg Tart
2000 - Bihun + Fish
2130 - HL Milk

Diet (19/02/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1230 - Yong Tau Fu
1630 - 2 Eggs + Dim Sum
2000 - Eggs + Fish
2130 - HL Milk




This post has been edited by N0eL: Feb 20 2009, 07:33 PM

Back/Tricep (20/02/09) MV

Pullups
3 x 8 x Body Weight + 45lbs

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

T-Bar row
5 x 5 x 155lbs

Tricep Rope Pushdown
5 x 5 x 30kgs

Close Grip Bench Press
5 x 5 x 135lbs

Tricep Extension
5 x 5 x 60lbs

Ab Crunch
1 x 12 x 120lbs
1 x 12 x 120lbs
1 x 12 x 130lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-







Diet
0900 - Milo + Skim Milk + Oats + Flax Seeds
1200 - Lui Char Rice
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
2200 - Satay Celup
0000 - Alcohol

This post has been edited by N0eL: Feb 27 2009, 09:32 PM

Wah nice beach body.. i am jealous..

got any previous pictures?

Any Quad pic? XD

TQ

Previous Pics >> Here <<

Nope bro, Didnt take any ~!!

Diet (21/02/09)

0930 - Buffet Bfast
1230 - Rice + Chicken
1330 - Chendol
2000 - Nippontei Bento set
2130 - HL Milk

Diet (22/02/09)

0830 - Milo + Skim Milk + Oats + Flax Seeds
1330 - Pan Mee + Red Bean Dessert
1900 - Chicken + Egg
2030 - HL Milk

Chest/Biceps (23/02/09) MV

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

Barbell Bench Press
3 x 8 x 165lbs

Cable Crossover
3 x 8 x 21kgs(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

Leg Raise
3 x 12 x 30lbs

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats + Flax Seeds
1200 - Lui Char Rice
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Bihun + Egg
2000 - 2 Eggs
2100 - HL Milk

Diet (24/02/09)

0930 - Milo + Skim Milk + Oats + Flax Seeds
1330 - Bean Curd + Lettuce + Chicken + Egg
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2030 - Chicken + Egg

Leg/Shoulder (25/02/09) MV

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

Leg Extension
5 x 5 x 105kg

Standing Calf Raise
3 x 8 x 280lbs

Cable Seated Shoulder Press
4 x 5 x 100lbs
1 x 5 x 90lbs

Upright Barbell Row
5 x 5 x 105lbs

Dumbbell Lateral Raise
3 x 8 x 17.5lbs(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 + Flax Seeds
1200 - Rice + Beef + Bean Curd
1330 - 2 Bananas + 1 Serving VasoCharge(Pre)
1400 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(Post)
1700 - Sukiyaki
2000 - 3 Eggs
2130 - HL Milk

Diet (26/02/09)

0930 - Milo + Skim Milk + Oats + Flax Seeds
1230 - Lettuce + Chicken + Egg
1700 - 2 Eggs + High Fiber Biscuits with Cheese
2030 - Popiah
2100 - HL Milk

Back/Tricep (27/02/09) 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
3 x 8 x 115lbs

Dips
3 x 12 x Body Weight

Ab Crunch
1 x 12 x 110lbs
1 x 12 x 110lbs
1 x 12 x 90lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - Milo + Skim Milk + Oats + Flax Seeds
1200 - Pan Mee
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 + HL Milk
2000 - Fish
2130 - HL Milk

Diet (28/02/09)

0930 - Milo + Skim Milk + Oats + Flax Seeds
1230 - Cheese Baked Chicken CHop Rice
1900 - Pasta
2200 - Lavender MilkShake

Diet (01/03/09)

0930 - Pan Mee
1230 - Fish + Bean Curd + HL Milk
1700 - HoneyComb Coffee + LemonChill
2000 - Eggs + HL Milk