The unbalance situation i spoke of is the one as u mentioned. Upper and lower body. At the moment, I'm still not big enough to be able to differentiate my non existent leg exercise.

Wont kill me to start reading about leg exercises though. Any recommended exercises? Adding another variation into my routine aint that bad at all i guess. Burn more fat in the process.

Noted ~!!

Thanks ~!

15/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Small Rice + Chicken + Vege + potato
1600 - Bread + Jam, 2 Eggs
2030 - SMall Rice + Vege + Bean Curd + Fillet FIsh
2330 - 1 scoop Whey + HL milk

Workout Routine B (17/02/08 CF MSC)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(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

Leg Press
3 x 8 x ??+ 25lbs(x2)

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - 1 Scoop VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 1 Wheat Germ Tuna Sandwich(post)
1430 - Small Rice + Roasted CHicken
1730 - 2 Eggs
2130 - Tiew Chiew Porridge
0130 - 2 Eggs, 1 Milo
0230 - 1 scoop Whey + HL milk

17/02/08

Diet
1200 - 1 scoop whey + skim milk + oats,
1530 - Small Rice + Mushroom + Pork Ribs
1800 - 2 Eggs, 1 toast Butter Kaya Bread
2130 - Portions of William's Meat Balls Speg + Fish Mixed Grill + Saddle Lamb + Ribena Longan
0130 - 1 scoop Whey + HL milk

18/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Small Rice + Mushroom + Pork Ribs
1900 - 2 Eggs
2030 - Small Rice + Ginger Fillet FIsh + Prawns
2330 - 1 scoop Whey + HL milk

Workout Routine A (19/02/08) 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
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28.5kg
1 x 8 x 28.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 45lbs
1 x 8 x 70lbs
1 x 8 x 70lbs

Remarks :-
Totally out of focus today. Having difficulty with the routines.
Been reducing my rest time in between sets. Finished everything in less than 45 mins

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1130 - RIce + Minced Pork + Vege + Long Beans
1400 - VasoCharge 1 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1700 - 2 Eggs
2000 - 2 Wholemeal Bread + Jam
2100 - Small Rice + Chicken
2330 - 1 scoop Whey + HL milk

20/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Little Vietnam's Delicacies + Stir Fried Clam Rice
1600 - 2 Eggs
1900 - 2 Wholemeal Bread + Jam
2030 - Typical Full course Chinese dinner
2330 - 1 scoop Whey + HL milk

Workout Routine B (21/02/08) MV

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

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-
Was doing leg raises till tears dropped. Too darn tired towards the end of gym
The more ab roller routine I do, the more difficult it become.
Wobbly Legs due to leg presses. But felt darn good after doing it.
FInally finished my small tub of BCAA. Lasted for abouth 2 months. Starting on Grape flavor this sat


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + Lettuce + Chicken + Bean Curd
1250 - 1 Scoop VasoCharge(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + 1 Wheat Germ Tuna Sandwich(post)
1700 - 2 Eggs ,2 wholemeal bread + jam
2130 - Rice + Fish + Vege
2330 - 1 scoop Whey + HL milk

22/02/08

Diet
0800 - 1 scoop whey + skim milk + oats,
1130 - Rice + Long Beans with Peanuts + Pork + Vege
1430 - 750mg Yogurt Drink
1700 - 2 Eggs, Dim sum
2100 - Rice Noddle with Pork
2330 - 1 scoop Whey + HL milk

Workout Routine A (19/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Cable Flyes
1 x 8 x 12.5kg(x2)
1 x 8 x 10 kg(x2)
1 x 8 x 7.5kg(x2)

Dumbbell Bench Press
2 x 8 x 50lbs(x2)
1 x 8 x 45lbs(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 28.5kg
1 x 8 x 28.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 80lbs

Remarks :-

Diet
0900 - 1 scoop whey + skim milk + oats,
1100 - VasoCharge 1 Scoop(pre)
1130 - BCAA 1 serving (during)
1230 - BCAA 1 serving + Yoshinuya Beef Don + Miso Soup(post)
1600 - 2 Eggs
1930 - Rice + Vege + FIsh
2200 - Ice Longan Milk
0230 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Feb 24 2008, 03:15 AM

24/02/08

Diet
1230 - 1 scoop whey + skim milk + oats,
1330 - Small Rice + Vege + CHicken
1600 - Hot Soya Milk
1940 - SMall Rice + Vege + Chicken
2100 - Taiwanese Pearl Yam Tea
0000 - 1 scoop Whey + HL milk, 2 eggs

25/02/08

Diet
0830 - 1 scoop whey + skim milk + oats, Wanton Mee
1230 - Small Rice + Vege + Bean Curd + Fish Roll
1730 - 2 eggs, Fillet Fish
1940 - SMall Rice + Chicken + Pork Ribs + 1 Egg
2330 - 1 scoop Whey + HL milk

Workout Routine B (26/02/08) MV

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 30lbs(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

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-
I think body is taking a toll from all those workout for the past few months without rest.
It's getting harder and harder each time i go to the gym even when i'm doing the same thing
PLanning to rest next week. will see how the next 2 sessions goes

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1230 - Sugimoto Llunch box( Sashimi + Beef + Salmon Roll + Chawan mushi + RIce + Miso soup)
1400 - 1 Scoop VasoCharge(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA(post)
1730 - 2 Eggs ,4 wholemeal bread
2200 - Milo Kosong + Oats
2330 - 1 scoop Whey + HL milk

27/02/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + Vege + Minced pork with salted fish + 2 fish ball
1730 - 2 eggs,4 wholemeal bread
2030 - SMall Rice + FIsh + Asparagus
2130 - Apple Tea
0000 - 1 scoop Whey + HL milk

Workout Routine A (28/02/08) 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
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28.5kg
1 x 8 x 28.5kg
1 x 8 x 28.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 80lbs

Remarks :-
I wasn't really in a state of fatigue afterall. Found out that it's just lack of sleeping hours lately
Got thru everything without any difficulty other than ab rollers.

Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Sugimoto's Lunch Bento (Ebi Tempura, Toriniku Teriyaki, Sashimi)
1430 - VasoCharge 1 Scoop(pre)
1500 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1700 - 2 Eggs
2000 - Milo Kosong + oats
2100 - 2 Eggs
2330 - 1 scoop Whey + HL milk

29/02/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1230 - Yong Tau Fu (lots)
1730 - 2 eggs
2030 - Cantonese Fried Rice Noodle
2330 - 1 scoop Whey + HL milk

Workout Routine B (01/03/08) MV

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 30lbs(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

Leg Press
3 x 8 x ??+ 140lbs

Remarks :-

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - 1 Scoop VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 2 wheat germ tuna sandwich(post)
1430 - 2 Eggs ,4 wholemeal bread
1700 - 1 Donut
2030 - Portuguese Village Seafood (lots)
2130 - Jonker's Cendol + Fried carrot cake
0030 - 1 Carlsberg
0230 - Satay Celup (lots)
0330 - 1 scoop Whey + HL milk

02/03/08

Diet
0900 - Typical American Buffet Breakfast (lots)
1230 - Rice + Nyonya's Fried egg, Curry Pineapple prawn, Kangkung Belacan, Potato Chicken, Fried Chili FIsh
1400 - Pork Satay
1600 - Golden Honey Bird Nest
1730 - Bird Nest Egg Tart
2030 - Fish Paste Bihun Soup
2330 - 1 scoop Whey + HL milk

03/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats, Pan mee
1230 - Rice + Chicken + Vege + Egg
1700 - 2 Eggs + 2 wholemeal bread
2030 - Small Rice + Vege + Bean curd + Fillet fish
2330 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 10 2008, 09:37 PM