Diet (07/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Bean Curd + Pork + Egg + Mushrooms
1830 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

Leg/Shoulder (08/04/09) MV

Squat
2 x 5 x 205lbs
3 x 5 x 195lbs

Glutes
3 x 8 x 85kg

Standing Calf Raise
3 x 8 x 300lbs

Cable Seated Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(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
1330 - Rice + Pork + Bean Curd + Vege
1500 - 2 Bananas + 1 Serving VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Saba Katsudon
2000 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

Diet (09/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Bean Curd + Pork + Dumpling
1630 - 2 Eggs + High Fiber Biscuits with Cheese
2000 - Mushroom + Chicken
2130 - HL Milk

Back/Tricep (10/04/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
4 x 5 x 225lbs
1 x 5 x 205lbs

T-Bar row
3 x 8 x 75lbs

Seated Incline Tricep Pushdown
3 x 8 x 31.5kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Dips
3 x 12 x Body Weight

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

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Bean Curd + Pork
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Geso Katsudon
2000 - 2 Eggs + High Fiber Biscuits with Cheese
2100 - HL Milk

Diet (11/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Chu Cheong Fun
1230 - Yong Tau Fu
1830 - 2 Eggs + High Fiber Biscuits with Cheese
2030 - Tempura + Sashimi + 1/2 Rice
0130 - HL Milk

Diet (12/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Pork
1630 - Lotus root peanut soup
2000 - Tuna with Egg + Bean Curd
2130 - HL Milk

This post has been edited by N0eL: Apr 15 2009, 10:50 AM

Chest/Biceps (13/04/09) MV

Incline Dumbbell Flyes
2 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(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 70lbs

Dragon Flag
3 x 6

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Cantonese Fried Beef Noodles
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Rice + Chicken + Vege
2000 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

Diet (13/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Grilled T-Bone Steak
1630 - 2 Eggs, 2 Egg Tarts
2000 - Bean Curd + Pork
2130 - HL Milk

Leg/Shoulder (15/04/09) MV

Squat
2 x 5 x 205lbs
3 x 5 x 195lbs

Glutes
3 x 8 x 85kg

Standing Calf Raise
3 x 8 x 300lbs

Cable Seated Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(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 + Egg Tarts
1330 - Lui Char Rice
1500 - 2 Bananas + 1 Serving VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Salmon Katsudon
2100 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

Ur having lui char often. Its good for bodybuilding ?

I think it's just rice with lots of vege and bitterish-tasting soup.

Bro, I'm finding it hard to do even 1 pullup...

Does it mean my back is still weak? but I could go about 75% to the top now....

It's rice with loads of vege, beans and nuts (soya beans, long beans and peanuts). Packed with protein complex/simple carbs and good fats ~!

I take it often coz it;s convenient for me.

---

Added on April 17, 2009, 1:15 pmMetal Bro,

It takes time. Dont give up...

Try Negative pullup.. Jump up and go down as slow as possible. The believe is if you could lower urself from top to bottom in 30 secs, u r ready do complete one pullup ~!

I started with lat pulldown and soon realized I could complete 4 pullups in a set.

Sometimes it might not be u have a weak back. I realized alot of ppl just cant seems to balance themselves and find it hard to do pullups. Try asking a friend to use a hand to support ur lower back and the other on ur knees.

Happy Training ~!


This post has been edited by N0eL: Apr 17 2009, 01:15 PM

Diet (16/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Egg tart
1230 - Chicken + Bean Curd + Vege
1630 - 2 Eggs, 2 Egg Tarts
2000 - Pork Noodles
2130 - HL Milk

Thanks for the tip bro! my colleague told me the same thing.

I'll try

Back/Tricep (17/04/09) MV

Pullups
3 x 12 x Body Weight

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

T-Bar row
3 x 8 x 80lbs

Tricep Rope Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Dips
3 x 12 x Body Weight

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

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Bean Curd + Vege
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Salmon Katsudon
2000 - Mushroom + Fish
2100 - HL Milk

Diet (18/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Vege + Egg
1930 - Pohpiah
2130 - HL Milk

Diet (19/04/09)

0730 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
0900 - Friend Bihun
1230 - Rice + Chicken + Bean Curd + Lettuce
1930 - Satay
2200 - ABC soup
2230 - HL Milk

Chest/Biceps (20/04/09) MV

Incline Dumbbell Flyes
2 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(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 70lbs

Dragon Flag
3 x 6

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Vege + Bean Curd
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Fried Rice in Lotus Leaf
2000 - Fish
2130 - HL Milk

Diet (21/04/09)

0730 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - 1/2 Roasted Chicken
1630 - Tuna in Olive Oil + High Fier Biscuits
2000 - 1/4 Roasted CHicken
2230 - HL Milk