Diet (30/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 pastries
1230 - Pork + Bean Curd + Lettuce
1830 - Cheese + Tuna + Onion + 3 Eggs
2230 - 250ml HL Milk

Leg/Shoulder (01/07/09) MV

Squat
3 x 5 x 235lbs
2 x 5 x 225lbs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 8 x 300lbs

Standing Shoulder Press
3 x 8 x 45lbs(x2)

Cable Barbell Row
2 x 8 x 35kgs
1 x 8 x 31.5lbs

Cable Lateral Raise
3 x 8 x 5kgs(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 + 3 Pastries + 5ml L-Carnitine
1300 - Rice + Chicken
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1800 - Chicken Katsu Don
2130 - HL Milk

Diet (02/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - 3 High Fiber Biscuits + Tuna + Onion + 3 Eggs
1800 - Fish + Egg + Long Beans + Tomato
2230 - 250ml HL Milk

Hi; i have been reading your post quite sometime, and seen u never give up.Cheers!

A question here , did you feel uncomfortable when consume water(bcaa) during workout?i cant take it..because did not feel the energy.

Thanks for stopping by ~!

When i first started with BCAA, i felt some kind of tingling feeling throughout my entire body. I could carry about 5-10lbs more too.

Now, i feel nothing ~!!

Back/Tricep (03/07/09) MV

Pullups
3 x 12 x Body Weight

Wide Grip Deadlift
5 x 5 x 225lbs

T Bar Row
3 x 8 x 90lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 155lbs
1 x 8 x 155lbs
1 x 8 x 155lbs

Dips
3 x 12 x Bodyweight + 45lbs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 35lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 3 Pastries + L-Carnitine
1300 - Rice + Fish + Long Beans
1400 - 2 Bananas + Creatine(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - 1 Serving Xtend BCAA(post)
1800 - Fish Katsudon
2230 - 250ml HL Milk

Diet (04/07/09)

1000 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Rice + Chicken + Pork
1800 - Fish + Vege + Mushroom
2100 - DimSum
2330 - Mojito
0200 - 250ml HL Milk

Diet (05/07/09)

1000 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Pastries
1300 - 10 Yong Tau Fu
1800 - 10 Yong Tau Fu
2200 - 250ml HL Milk

Chest/Biceps (06/07/09) MV

Incline Dumbbell Flyes
3 x 8 x 45lbs(x2)

Barbell Bench Press
3 x 5 x 185lbs
2 x 5 x 185lbs

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 Cable Curl
2 x 8 x 28kgs
1 x 8 x 28kgs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1230 - Rice + Pork + Bean Curd
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1700 - Chicken Katsudon
2100 - Fish + Capsicum + Pork + Egg
2230 - 250ml HL Milk

Diet (07/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Pork + Bean Curd + Lettuce
1800 - Tuna + High Fiber Biscuits + Cheese + 3 Eggs
2200 - 250ml HL Milk

Leg/Shoulder (08/07/09) MV

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

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 8 x 300lbs

Standing Shoulder Press
3 x 8 x 45lbs(x2)

Cable Barbell Row
2 x 8 x 38kgs
1 x 8 x 38kgs

Cable Lateral Raise
3 x 8 x 5kgs(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 + 3 Pastries + 5ml L-Carnitine
1300 - Rice + Pork + Lettuce
1500 - 2 Bananas + BCAA(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - Creatine(Post)
1800 - Chicken Katsu Don
2000 - 2 Eggs
2130 - HL Milk

buddy, the calf raise that u r doing, aint tat suppose to be high reps (apprx ard 50reps) ?

Jamis,

I read something about doing high reps for abs and calves ~!! Thanks for the reminder... I will try it out. Working for u so far?

Diet (09/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1200 - Chicken + Bean Curd + Cauliflower
1800 - Fish + 2 Eggs + 1 Apple
2200 - 250ml HL Milk

Not yet T_T. i just tried out for 2 weeks, tmr will be my third attempts thou, may be aft 1 month then i can see if there is any changes and the burning feeling really burn u through the sole. I used to do heavy and ard 12 reps, doesnt really help much.

Actually, I prefer to have explosive strength for calves than mass. So i could squat more ~! I ain't that particular with the physical looks and all. More towards functional attributes ~!

None the less, will give it a try and see how it goes. U squat better with high rep calf raises?

Back/Tricep (10/07/09) MV

Pullups
3 x 12 x Body Weight

Wide Grip Deadlift
2 x 5 x 245lbs
3 x 5 x 225lbs

T Bar Row
3 x 8 x 90lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 165lbs
1 x 8 x 165lbs
1 x 8 x 165lbs

Dips
3 x 12 x Bodyweight

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 35lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 3 Pastries + L-Carnitine
1230 - Rice + Pork + Long Beans + Bean Curd
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Chicken Teriyaki Don
2000 - 2 Eggs
2230 - 250ml HL Milk

Hummm comes to comparison, i dont think i feel any diff thou, but my squat poundage did raise due to some changes in my diet thou, so i cant tell if my calves help thou.

Diet (11/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + L-Carnitine
1300 - Rice + Chicken + Chendol
1600 - Satay
1800 - Crab + Fish + Prawn + Mussels + Cuttle Fish
2200 - Satay Celup

Satay celup

You have one heck of a discipline and willpower. Keep up the good work!