Back/Tricep (05/09/09) MV

Pullups
4 x 8 x Body Weight

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

T-Bar Row
4 x 8 x 95lbs

Close Grip Lat Pulldown
4 x 8 x 47kgs

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 50lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + L-Carnitine
1030 - Rice Noodle + Pork
1100 - 2 Bananas + BCAA(pre)
1130 - 1 Serving Xtend BCAA(during)
1230 - Creatine(post)
1430 - Noodle + Pork
2000 - Pork + Vege + 1/2 Rice + Fish
2300 - Chinese Dessert

Diet (06/09/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Dim Sum
2000 - Duck + Fish Soup + Beef + Salmon + Pasta
2300 - 250ml HL Milk

Diet (07/09/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Pork + Cauliflower + Bean Curd
1800 - Tuna + Cheese + 2 Eggs
2300 - 250ml HL Milk

Leg/Shoulder (08/09/09) MV

Squat
2 x 5 x 235lbs
3 x 5 x 205lbs

Glutes
4 x 8 x 95kgs

Leg Curl
4 x 8 x 47kgs

Standing Calf Raise
4 x 20 x 200lbs

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

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

Cable Lateral Raise
4 x 8 x 5kgs(x2)

Military Press
4 x 8 x 65lbs

Ab Roller
3 x 12 x Body Weight

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1300 - Rice + Fish + Pork + Vege
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1800 - Bihun + 2 Eggs
2230 - HL Milk

what do you think of plank bro ??

Diet (09/09/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Hotdog
1800 - Porridge + Pork + Eggs
2300 - 250ml HL Milk

It's good exercise for the core. When I do side plank, it seems to get harder day by day.

Chest/Biceps (10/09/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
5 x 5 x 205lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(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
1230 - Rice + Pork + Vege + Beans
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
2000 - Dim Sum
2230 - 250ml HL Milk

Back/Tricep (11/09/09) MV

Pullups
4 x 8 x Body Weight

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

T-Bar Row
4 x 8 x 95lbs

Close Grip Lat Pulldown
4 x 8 x 47kgs

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 50lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + L-Carnitine
1130 - Rice Noodle + Pork + Prawn
1300 - 2 Bananas + BCAA(pre)
1330 - 1 Serving Xtend BCAA(during)
1430 - Creatine(post)
1600 - Noodle + Chicken + 2 Eggs
2000 - Pork + Noodle
2300 - 250ml HL Milk

Diet (12/09/09)

0430 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
0700 - Rice Noodle + Beef + Meat Balls
1400 - Oyster + Eggs + Rice Noodle + Beef
1530 - Chendol + Fried Kiew Teow
2000 - Chu Cheong Fun + Oyster + Eggs + Fish + Sotong Kangkung

This post has been edited by N0eL: Sep 15 2009, 11:27 PM

Diet (13/09/09)

0930 - Buffet Bfast
1300 - Chicken Chop
1500 - Chendol
1700 - Rice + Chicken + Bean Sprout + Meat Balls
2300 - 250ml HL Milk

Diet (14/09/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Rice + Tom yam + Chicken + Kangkung
1800 - Bread Butter Pudding + Carrot Cake
2300 - 250ml HL Milk

Leg/Shoulder (15/09/09) MV

Leg Press
4 x 8 x 130kgs

Leg Extention
4 x 8 x 95kgs

Leg Curl
4 x 8 x 47kgs

Standing Calf Raise
4 x 20 x 200lbs

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

Cable Barbell Row
2 x 8 x 35kgs
2 x 8 x 35kgs

Cable Lateral Raise
4 x 8 x 5kgs(x2)

Military Press
4 x 8 x 65lbs

Ab Roller
3 x 12 x Body Weight

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1300 - Rice + Chicken
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1700 - Rice + Chicken + Dim sum
2000 - Rice + Bak Kut Teh
2230 - HL Milk

i think it really helps you to perfect your dragonflag exercise...gosh, i'm too fat to do dragflag let alone plank... ;(

its one of the steps to do dragonflag.....dragonflag is the ultimate, LOL.
try do renegade rows too. then after complete all move to dragonflag


Chow

I think ab roller helps me alot with dragonflag. I;ve been doing it for quite sometime now.

I was already doing dragonflag before i started with side plank.


Dragonflag doesnt only use the abs, It's a full body workout combining upper and lower body strength.

Diet (16/09/09)

0430 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
0900 - Chu Cheong Fun
1500 - Chicken + Vege + Eggs
2100 - Noodle + Pork
2300 - 250ml HL Milk





This post has been edited by N0eL: Sep 17 2009, 10:11 PM

Chest/Biceps (17/09/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
5 x 5 x 205lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(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
1230 - Rice + Pork + Chicken
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1800 - Rice + CHicken + Vege + Noodle+ Fish
2300 - 250ml HL Milk

This post has been edited by N0eL: Sep 21 2009, 12:23 AM

Nice triceps and delts

Thanks bro ~!