Workout Routine A (22/01/08) 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 25lbs(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

HIIT
Jog Speed 8.0 1 min Sprint speed 11.0 1 min x 5

Remarks :-

Diet
0830 - 1 scoop whey + skim milk + oats
1030 - San Francisco Sunshine Breakfast Set(Pre)
workout - BCAA 1 serving(pre-During)
1430 - BCAA 1 serving + 2 Wheat germ Tuna(post)
2030 - Grilled Chicken Ceasar Salad with Olive oil Dressing
0130 - Various Dim Sum
0200 - 1 scoop Whey + HL milk

23/01/08

Diet
1000 - 1 scoop whey + skim milk + oats
1030 - Pan Mee
1630 - 2 Bananas, 2 eggs
2030 - Dome's Catch of the day (fillet fish, rice and mixed vege)
2330 - 1 scoop Whey + HL milk

Workout Routine B (24/01/08 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 :-
Feeling good today. Lots of energy~!
Abs progress seems great~!!

Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Rice + Bean Sprout + Vege +Bean Curd Fillet Fish
1330 - 1 serving Xtend BCAA (pre-During)
1600 - 1 serving Xtend BCAA + 250g Yogurt(post)
1630 - 2 kaya bun + 2 eggs
2030 - Small Rice + Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk

KAYA BUN!!!!

Yummmmmmmmm

Dear Guru,

Cut me some slack ~!! got nothing else to eat~!

Yanno I'd just forgo the buns and enjoy teh eggs

25/01/08

Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Rice + Fish Head + Vege + Pork
1930 - 2 eggs
2130 - Small Rice + Minced Pork + Bean Curd
0030 - 1 scoop Whey + HL milk

Workout Routine A (25/01/08) Sunway

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
2 x 8 x 25lbs(x2)
1 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, Pan Mee (pre)
1130 - BCAA 1 serving(pre-During)
1330 - BCAA 1 serving + 2 Slices of Salmon + 2 unagi(post)
1800 - Taiwan Dry Beef Noodle
2100 - Instant Bak Kut Teh Noodle
2330 - 1 scoop Whey + HL milk

27/01/08

Diet
1100 - 1 scoop whey + skim milk + oats
1330 - Rice + Fillet Fish + Vege
2130 - A Portion each of William's Mix Grill + Seafood Pasta Special + Soft Shell Crab Fried Rice (DAMN FULL)
2330 - 1 scoop Whey + HL milk

28/01/08

Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Long Beans Fried Eggs + Curry Potato Chicken(no gravy) + Lettuce
1400 - 1 Cup Green Tea
1700 - Milo + Nestum Honey
2130 - Small Rice + Broad Beans + Onion Fried Eggs + Steam Fish
2330 - 1 scoop Whey + HL milk

Workout Routine B (29/01/08 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 :-
Felt like I really working the back today, Even with BCAA consumed.
Scale recorded i;m at 62 kg right now~!

Diet
0900 - 1 scoop whey + skim milk + oats,Chu Cheong Fun
1130 - Rice + Eggs + Vege + Salted Fish Steam Pork
1330 - 1 serving Xtend BCAA + 1 Banana (pre-During)
1600 - 1 serving Xtend BCAA + 2 Wheat Germ Tuna Shandwich(post)
1630 - 2 eggs
2030 - Small Rice + Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk

30/01/08

Diet
0930 - 1 scoop whey + skim milk + oats,Pan Mee
1330 - Gyuniku Don + 2 Inari Tuna Salad
1630 - Grilled Chicken Salad with no Dressing
2030 - Bean Curd + Fillet Fish + Vege
2330 - 1 scoop Whey + HL milk, 2 eggs

How u looking now?
Curious

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