Diet (10/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pan Mee + Red Bean Dessert
2000 - Pork + Beans
2230 - HL Milk

Chest/Biceps (11/05/09) MV

Incline Barbell Bench Press
2 x 8 x 140lbs
1 x 8 x 140lbs

Negative Barbell Bench Press
2 x 8 x 270lbs
1 x 8 x 270lbs

Barbell Bench Press
3 x 8 x 165lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 17.5kgs(x2)

Chin up
3 x 12 x Body Weight

Flat Bench Rope Bicep Curl
3 x 8 x 29kgs

Close Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12 x 27.5lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Pork + Bean Curd + vege
1330 - 2 Bananas + Creatine(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Fish KatsuDon
2000 - Fish
2130 - HL Milk

This post has been edited by N0eL: May 12 2009, 10:38 AM

its amazing how can you grow with this amount of foods ...lol


Chow

Bata bro,

I aint that big in person actually.. only at around 65kgs now.. I have a small frame though ~!!

Diet (12/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - Yong Tau Fu + 2 Krispy Kreme
1930 - Mackerel + High Fiber Biscuits
2230 - HL Milk

Leg/Shoulder (13/05/09) MV

Squat
2 x 5 x 225lbs
3 x 5 x 205lbs

Leg Curl
3 x 8 x 90lbs

Standing Calf Raise
3 x 8 x 300lbs

Cable 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 + Pastries
1330 - Rice + Fish + Vege + Mushroom
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - 1/2 Rice + Chicken
2000 - Chicken + Vege
2130 - HL Milk

Diet (14/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Fried Bihun
1330 - Fried Bihun
1830 - Tuna + High Fiber Biscuits
2030 - Fish
2230 - HL Milk

Bro, sometimes after leg extension....when I try to do leg curls, I'll cramp up...Any ideas?

Not hydrated or something?
I end up doing just Leg Extension, Squats >.<

metal bro, ~!

I never tried doing both on the same day too. I either do leg extension or curl. Never both of them together ~!

Squat itself it already pretty taxing, so either u lower the weights when u wanna do both, or u just perform 1 at a time ~!

Cheers !

Back/Tricep (15/05/09) MV

Pullups
3 x 12 x Body Weight

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

T Bar row
3 x 8 x 85lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 145lbs

Dips
3 x 12 x Bodyweight + 45lbs

Ab Crunch
1 x 12 x 120lbs
1 x 12 x 120lbs
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 + Pastries
1200 - Salmon Steak
1500 - 2 Bananas + Creatine(pre)
1530 - 1 Serving Xtend BCAA(during)
1630 - 1 Serving Xtend BCAA(post)
1730 - Chicken Katsu Don
2000 - Dumplings
2300 - Toast + Tea

Diet (16/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pastries
1330 - Chicken + Pork + Bean Curd + Vege
1830 - Kaya Puff
2030 - Beef Steak
2230 - HL Milk

Diet (17/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - Chicken + Vege
1830 - Sashimi
2030 - ABC soup
2230 - HL Milk

Ah Ic ic,

I just finished a running event yesterday. Won't be hitting legs so soon.

In that case, I think I'll just do squats, legs extension and probably and calf raises. Thanks for the idea.

Chest/Biceps (18/05/09) MV

Incline Cable Flyes
2 x 8 x 15kgs(x2)
1 x 8 x 12.5kgs(x2)

Negative Barbell Bench Press
2 x 8 x 225lbs
1 x 8 x 225lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 17.5kgs(x2)

Chin up
3 x 12 x Body Weight

Flat Bench Rope Bicep Curl
3 x 8 x 29kgs

Wide Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12 x 27.5lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Pork + Bean Curd + vege
1330 - 2 Bananas + Creatine(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Chicken KatsuDon
2000 - Chicken
2130 - HL Milk

Diet (19/05/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pastries
1330 - Chicken + Bean Curd + Vege
1730 - Tuna + High Fiber Biscuits
2030 - Tandoori Chicken
2230 - HL Milk

Wow, you're at 65kgs but your poundages are heavy as heck and I'm a good 10kgs heavier than you but the weights I use aren't that heavy. Great stuff.

When you say negative barbell bench press, what is that? Pardon my ignorance. Thanks.

This post has been edited by mcbarney666: May 20 2009, 11:16 AM

i am shorter and lighter than you but im pretty sure i eat more (calorie wise)


Chow

mcbarney ~!

Train the core bro ~!

Negative bench press is where u ignore the pushing up and concentrate on lowering the weights. Count to 3 ~!

bata,

I aint sure if i'm eating enough or not, but i'm still gaining weight slowly ~! I've actually increased my carb intake since last month and it seems to be working at the moment. Visually I'm gaining size with minimum fat. Wait till it hits plateau again, then will tweak my diet again.

Btw, I'm around 68kgs now

Leg/Shoulder (20/05/09) MV

Squat
2 x 5 x 225lbs
3 x 5 x 205lbs

Leg Curl
3 x 8 x 90lbs

Standing Calf Raise
3 x 8 x 300lbs

Cable 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

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Pastries
1330 - Rice + Chicken + Vege + Pie Tee
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Fish katsu Don
2000 - Fish
2130 - HL Milk
0400 - Double Cheese Burger

bro NOel, been awhile since the last you post your progress...how bout some for refreshments here..

p/s:should use photobucket or flickr instead of imageshack bro...faster loading...