kl got satay celup also?
copy from melaka eh?

Thanks ~!

I was at Malacca ~!

Diet (12/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Pastries
1200 - Chicken + Capsicum + Pork
1800 - Lotus Root's Soup
2200 - 250ml HL Milk

arghhh... come melaka should have find us. hahaha...

Would love to, but it was sorta like makan sightseeing trip with my frens... next time perhaps

haha surebro...
can ask darklight as well. =.=
muahahhaa...
bagata is over here too.
pizzaboy as well...
kaka...

Chest/Biceps (06/07/09) MV

Incline Cable Flyes
3 x 8 x 12kgs(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)

Cable Pullover
3 x 8 x 28kgs

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

Over Head Cable Curl
3 x 8 x 10kgs(x2)

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 + 2 pastries
1230 - Rice + Pork + Egg + Lettuce
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1700 - Rice + Beef + Mushroom + Corn
2230 - 250ml HL Milk

Diet (14/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Pastries
1200 - Pork + Bean Curd + Lettuce
1800 - Tuna + High Fiber Biscuits + 3 Eggs + Cheese
2200 - 250ml HL Milk

Leg/Shoulder (15/07/09) MV

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

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 20 x 200lbs

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 - Pan Mee
1500 - 2 Bananas + BCAA(Pre)
1530 - 1 serving BCAA(During)
1630 - Creatine(Post)
1800 - Noodle + Chicken + Mushroom
2000 - 2 Eggs
2130 - HL Milk

I noticed something new you r taking...L-Carnitine....what brand? how much?

NutraLife... My bro gave a bottle to me FOC.. He told me he got 3 x 300ml/bottle for RM 140++

I only take about 5ml on workout days ~!

Diet (16/07/09)

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

Back/Tricep (17/07/09) MV

Pullups
3 x 12 x Body Weight

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

Cable Horizontal Row
3 x 8 x BW + 35lbs

Lat Pulldown
3 x 8 x 47kgs

Rope Tricep Pushdown
3 x 8 x 20kgs

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 40lbs

Remarks :-
As much as I would like to ignore it, I will have to lay off squat and deadlift for the time being
Am feeling discomfort and a slight sharp pain on my right knee.
Will need to find replacement exercises at the being time till it gets better or back to normal.


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

hey bro, try going lighter and higher reps for your leg exercises and see how your knee feels? besides higher reps hit your muscles differently

Thanks for the concern Bro... I would like to give my knees a rest after all those squats and deadlifts... Better be safe can never to be able to squat again..

Will see how it goes ....

Diet (18/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1400 - Rice + Fish + Pork + Mushroom + Vege
1800 - Dorayaki + Takoyaki + 1 Can Beer
2100 - Bubba Gump's Feast
0100 - 250ml HL Milk

Diet (19/07/09)

1200 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1500 - Pasta + Fish + Egg
1900 - ABC Soup
2200 - 250ml HL Milk

Leg/Shoulder (20/07/09) MV

Leg Press
5 x 5 x 150Kgs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 20 x 200lbs

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 + Vege + Bean Curd
1500 - 2 Bananas + BCAA(Pre)
1530 - 1 serving BCAA(During)
1630 - Creatine(Post)
1800 - Chicken Teriyaki Don
2130 - HL Milk

Diet (21/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1300 - Chicken + Dumplings + Bean Curd + Lettuce
1700 - Fish + 3 Eggs
2200 - 250ml HL Milk

Hey Noel bro u r right, aft 1 month of high reps calve raise, i do realize my squat is getting stronger and the best part is tat i can feel my upper calve is exerting. Awesome tips bro.