Hey peeps~!

Ever since I started gym on April,there is never been any sort of written progress log. I'm starting to get confused with the amount of weights I'm carrying and the progress I've made so far. Things been getting too routine nowadays I've gotta make some changes in order to progress further.

Therefore here I'm! Starting my own log to keep track of my workout and act as a motivation hub. Main purpose is to record down all the weights I'm utilizing according to each discipline in order to set a schedule/frequency for weight increment.

A little details about my current self (24/07/08):-

Weight = 64 Kgs -2 Kgs
Height = 5' 7
Body = Mesomorph

(12/02/08)
Chest = 36" +2"
Arm = 14.5" +0.5"
Waist = 32" +2"

Suppliment = Scivation Xtend BCAA
Scivation VasoCharge



Short Term Goals :-

Bigger Chest
Visible Abs
Improve muscle definition.

Long Term Goals :-

Athletic Lean Body
Improve Metabolism
Improve Strength
Improve Health
Additional 2-3 Kgs of Muscle Mass

Kindly do not hesitate to provide comments where deem fit. Your concern about my well being is highly appreciated.

Here it goes ~!

This post has been edited by N0eL: Dec 11 2008, 12:33 AM

Workout Routine A (22/11/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 100 lbs
1 x 5 x 105 lbs
*weight with bar included

Dumbbells Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Triceps Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
4 mins jog(8.0) 1 min sprint(11.0) x 4

Remarks :-
BP was kinda hard coz recently converted from dumbbells to barbell
HIIT was kinda a breeze yet tiring. Should increase sprint speed.

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs and 1 set Roti bakar
1100 - Small Rice + Lettuce(same rice portion) + vege + Fu Chok in sauce(pre workout)
1630 - 2 scoops whey, 2 wheat germ tuna sandwich (post workout)
1900 - 2 eggs, 1 cup yogurt drink
2200 - Apple/Green tea
0000 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Nov 25 2007, 02:12 AM

w00t First post!!!

I should update mine

23/11/07

Diet
0830 - 1 scoop whey + skim milk + oats, "Pan" Mee
1100 - Small Rice + Lettuce(same rice portion) + 4 angle Beans + Fillet Fish
1600 - 1 Piece Capati
2000 - Wrapped Fish Egg with Shanghai style Vege Rice (Kim Gary)
0000 - Lime Juice No Sugar (Laundry)
0230 - 1 scoop Whey + HL milk

dude...ive got a question...its about the dips...
how to do the dips to make it target most of the triceps muscles instead of chest...i notice everytime i do the dips, my chest does most of the work but i cant feel much of the triceps doing their part

Look front - dont look down

ohh...will try it when i get to the gym thanks

Workout Routine B (24/11/07)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 100lbs
1 x 5 x 120lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 35kg
1 x 5 x 35kg
1 x 5 x 42.5kg

Barbell Ab rollout
3 x 12

Leg Raise
3 x 12

Threadmill HIIT
1 mins jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Feeling weak. Not enough sleep.
Barbell AB rollout was difficult,but manageable.
HIIT was intense. Will do this setting from now.

Diet
0830 - 1 scoop whey + skim milk + oats, 2 Bananas(pre)
1230 - 2 scoop whey(post)
1300 - Beef Don + 4 pieces Japanese Gyoza(post post)
2000 - Chu Cheong Fun wi]ith Sweet Sauce
2130 - Lime Juice No Sugar + 2 bites of Tiramisu
0130 - 1 scoop Whey + HL milk

woww.....you're getting big (current pic)


Chow

Thanks for the compliment~!

Highly appreciated~!

I'm kindly like burning Fat and gaining muscles at the moment. Increased my intake of protein tremendously.

Though i look bigger but I'm currently cutting and loosing weight. Might be the visible definition that is giving the illusion i'm getting bigger

currently cutting and loosing weight you are just 63kg man!!! what is your target weight???

whoa, cool ..

VISIBLE gain in just a month? Keep up the good work,

ur chest look big. is it really 34" or typos?
it is really hard to believe that ur chest is just 2" bigger than ur waist

Omg , another pro dude here. The display is u? .

@Noel

Nice job dude , keep on cutting man !

Thanks mate~! Things aint as hard when one enjoy doing it huh?

I'm a meso and the part where most my fats r being stored is at my tummy .
I'll measure it again to confirm. I do hope the measurements r wrong. Hahahahaha

Yes Canopies~! Now why would I put someone else pics on my Journal?

Am working to my best ability. Need to read more ~!

Cheers Mate~!

Diet (25/11/07)

1030 - 1 scoop whey + skim milk + oats, 2 Half Boiled Eggs, 1 Banana
1300 - Small Rice + Long Beans + Smoked Fish + Prawn + Roasted pork
1930 - Green Tea Frappuccino Tall no Whipped Cream, English Muffin(Bread,Ham,Cheese and egg)
2200 - Lotus Cucumber with pork Ribs Soup
0000 - 1 scoop Whey + HL milk

I was meant to Tups.

Starbucks? Yesterday I had Toffee Nut Latte with Whipped Cream and a Chicken Cranberry sandwich thing. Cheat meal!

No, that wasnt me. He was my gym mate few years back while I was still studyin.

I cant be huge as him, and I actually shrinked down after I stopped goin to gym and workout after I graduated, Im trying to get back my size and figure now, hehe ..


P/S : Sry Noel for hijacking yr journal, hehe. But U really looked great!

This post has been edited by tUps: Nov 26 2007, 05:50 PM

27/11/07

Skipped Gym today.Feeling tired

Diet
0830 - 1 scoop whey + skim milk + oats, 2 Half Boiled eggs
1230 - Small Rice + Vege + Long Beans + Toufu
1730 - 2 Slices of Whole Meal Bread with Kaya, 1 Banana
2000 - Milo + Skim Milk + Oats
2230 - Whey + HL Milk, 2 half Boiled Eggs

How do you do ab-crunches with weights?

Quoted:

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

I'm using ab crunching machine like this ~!





This post has been edited by N0eL: Nov 28 2007, 09:34 PM

Workout Routine A (28/11/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 4 x 100 lbs (FAILED)
1 x 3 x 95 lbs (FAILED)
*weight with bar included

Dumbbells Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Triceps Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 7 x 100lbs (FAILED)

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
I Got my a$$ kicked by the weights today. Couldn't Focus at all after failing BP.
Must be coz of the pre-meal and also lack of sleep lately.
Skipped 1 session this week. Still able to failed 2nd session. Definitely angry at myself.
Weights r honest. It will show no mercy when you don't take care of your lifestyle~!

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Lettuce(same rice portion) + vege + Fillet Fish
1630 - 3 pieces of Dim Sum (pre)
2000 - 2 scoops whey(post workout)
2030 - Small Rice + Tofu Fillet Fish, Fried Egg
0000 - 1 scoop Whey + HL milk



This post has been edited by N0eL: Nov 29 2007, 10:22 PM

29/11/07

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1230 - Rice + Lettuce(same rice portion) + Lotus Roots + Meat
1630 - 3 pieces of Appom
2000 - Small Rice + Fillet Fish
2330 - 1 scoop Whey + HL milk

finally u r doing barbell! time to put on muscle mass. 1st time with the incline barbell and doing 95 is impressive.

Thank you for the motivation ~!!

Ei bro.. I need a spotter wei.. Dowanna die trampled by barbells~!!!!

Need look for my real bro to help me out with BP d....

lol luckily i pulled 2 of my friends to join and train together on my chest day. if not i'll be dead ady. since i'm always training to failure

[RANT]
I saw an idiot benching on teh smith with a spotter standing with his crotch on top of the bencher's chest.

For fuc's sake its a Smith machine
[/RANT]

I've seen this fella's crotch on the bencher's crotch too. Eewwww....evening got lotsa drama.
And yes...they were using a Smith too.

most of guys in my gym did bench on Smiths, afraid to use the Oly bar perhaps? lol


Chow

Ya but no nid to spot liedat right? Softcore porn, man

gay porns are considered hardcore.

30/11/07

Workout Routine C

Dancing
3 Hours

Flirting
3 Hours

Eye Movement
3 Hours

Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Small Rice + Lettuce(same rice portion) + Vege + Meat
1630 - Bun + Ham
2000 - Small Rice + Steam Fish + Vege + Fried Eggs with prawn
0000 - Countless amount of LIQUOR

I guess i'll be skipping gym today~! hahahhhahaha

01/12/07

Diet
1130 - 1 scoop whey + skim milk + oats
1400 - Salad + Singapore Fried Mihun
1630 - 3 tablespoons of Cakes
2000 - Taiwanese Beef Noodle, Dry Dumplings
2330 - 1 scoop Whey + HL milk

where u buy ur skim milk? wat brand?

I think my mum got it from Giant.. Dutchlady.

---

Added on December 2, 2007, 9:44 pmWorkout Routine B (02/12/07)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 100lbs
1 x 5 x 120lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 35kg
1 x 5 x 35kg
1 x 5 x 42.5kg

Ab Crunch
1 x 80lbs
1 x 90lbs
1 x 100lbs

Leg Raise
3 x 12

Threadmill HIIT
1 mins jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Everything is easy pessy today. But I feel small when i looked into the mirror. Probably the alcohol I consumed.
I think my diet is not enough to balance out with my current exercise. I guess need to increase some Carb for strength and size.
Guys... I need input with my diet. Since I gonna eat more,do u think i should switch to 3 x 8-12 for hypertrophy?

Diet
1130 - 1 scoop whey + skim milk + oats,
1330 - Small rice + Vege + minced meat + Fried Fish + Tou fu
1800 - ABC soup( 1 potato some tomatos and ribs) (pre)
2030 - 2 scoops Whey
2100 - Small rice + Vege + minced meat + Fried Fish + Tou fu
2330 - 1 scoop Whey + HL milk, 2 eggs


This post has been edited by N0eL: Dec 2 2007, 09:44 PM

03/12/07

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Rice + Vege + Chicken + Egg
1600 - 2 Half Boiled eggs, 1 small pau
1830 - Smal portion fried glass noodles
2100 - 3 pieces Dim Sum
2330 - 1 scoop Whey + HL milk

dont do 3x12. 6-10 reps shows the best repitition to stimulate hypertrophy. latest research, claim by milos sarcev. every IFBB pro uses 6-10 reps. most of the time 6-8.

do either 5x5 or 4x6. work the weights up till the last set.
1st set 50%
2nd set 70%
3rd sets 100%
4th sets 120%

those are effort percentage. by 3rd set at 6th rep, u shouldn't have the strength to do the 7th. by 4th set, use back the same weight, and drive your ass out

OK~! I will go between 6-8 reps then. Dont think I can do 12 with the current weights i carrying anyway. It's good to maintain the weights and just do more reps.

Will start the new program when i'm ready for it.





This post has been edited by N0eL: Dec 4 2007, 08:45 PM

Workout Routine A (04/12/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 100 lbs
1 x 5 x 105lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 7 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Damn Kiasu today. So for the first time, I took redbull as pre workout. Damn power~! Works like a charm
Everything was a breeze. I felt like I could still increase weights after the last set. But got tired at the end of the workout.
Feeling and looking good today ~!


Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Long Beans + vege + Minced meat
1630 - REDBULL, Sausage Bun (pre)
1900 - 2 scoops whey(post workout)
2100 - Nisin fillet fish soup
2200 - Apple tea
0000 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Dec 5 2007, 12:47 AM

05/12/07

Diet
0730 - 1 scoop whey + skim milk + oats, 2 eggs
1200 - Rice + Beef + vege + Mushroom
1430 - 2 slices of wholemeal bread with Kaya
1900 - Milo + oats,2 slices of wholemeal bread with Kaya, 2 eggs
2330 - 1 scoop Whey + HL milk

Workout Routine B (06/12/07 Sunway CF)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 25lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 120lbs
1 x 5 x 140lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 42.5kg
1 x 5 x 42.5kg
1 x 5 x 50kg

Barbell Ab rollout
3 x 12

Leg Raise
3 x 12

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
I have a gym partner today. So able to do Heavier than I normally do.
Raining whole day and kinda cold in the gym. Dont feel pumped up
No doubt, SUnway with lots of "Motivation" around..

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - Rice + Lettuce + Vege + Steam Minced meat
1530 - Starbucks Green Tea Frappucino no Whipped Cream, Banana(pre)
1930 - 2 scoops Whey(post)
2000 - Genki Sushi Salmon Chirashi Don, Unagi
2330 - 1 scoop Whey + HL milk

your pre and post workout meal is 4 hours apart?????

Yeah.. I don't workout as soon as i finished my pre workout meal. At least wait for 30-60 mins before going to gym.
Moreover was with a friend.. chat and stuffs....u know the drills la.....

07/12/07

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1130 - Rice + Roasted chicken and pork with Beancurd
1630 - 3 pieces of dim sum, 2 eggs
2000 - Very small portion of Hokkien Fried Mee + Bihun
2330 - 1 scoop Whey + HL milk

Workout Routine A (08/12/07) MV

Pullups (forgotten not shoulder day)
3 x 12 x body weight

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 105 lbs
1 x 5 x 110lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24.5kg
1 x 5 x 24.5kg
1 x 5 x 28kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
null

Diet
0930 - 1 scoop whey + skim milk + oats, Pan mee (Pre)
1030 - 1 Banana(Pre pre)
1315 - 2 scoops whey(post)
1400 - Flying Chillies's Stew Beef noodle, few sips of orange juice less sugar (post post)
2000 - Small Rice + Sweat & Sour Fish + Beancurd
2300 - Hot soya Milk
0200 - 1 scoop Whey + HL milk


This post has been edited by N0eL: Dec 10 2007, 12:46 AM

09/12/07

Diet
1030 - 1 scoop whey + skim milk + oats,Roasted Pork
1400 - Small Rice + Lettuce + Eggs + Fish + Meat
1800 - Italianies's 3 slices Classic Pizza, Seafood Cioppino
2200 - Jasmine Green Tea, Few tea spoon of Strawberry Mind Parfait
0030 - 1 scoop Whey + HL milk




This post has been edited by N0eL: Dec 11 2007, 12:06 AM

10/12/07

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Small Rice + vege + Fish + Eggs with beans
1600 - 3 pieces of Dim sum, 2 eggs
2200 - Little Vietnam's shredded chicken rice noddle
0030 - 1 scoop Whey + HL milk

Workout Routine B (11/12/07 MV CF)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 25lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 5 x 47kg
1 x 5 x 57kg
1 x 5 x 67kg

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 42.5kg
1 x 5 x 42.5kg
1 x 5 x 50kg

Bicycle Crunch
5 x 30 x body weight

Ab Crunch
4 x 30 x body weight

Leg Raise
9 x 20

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Decided not to do weighted ab crunches today and opted for body weight.

Diet
0830 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1300 - Chicken Rice + Roasted Chicken + Char Siew (pre)
1630 - 2 scoops Whey, 2 wheat germ tuna sandwich (post)
2030 - Small Rice + Bean Curd with fillet fish
2330 - 1 scoop Whey + HL milk

12/12/07

Diet
0830 - 1 scoop whey + skim milk + oats, 3 pieces Dim Sum
1200 - Rice + Vege + Chicken + Egg
1630 - 3 pieces Dim Sum
2030 - Rice + Ginger with Beef
2200 - Apple Tea
2330 - 1 scoop Whey + HL milk

Your workout routine looks damn nice wei. Workout then rest a day or two then workout again.

---

Added on December 13, 2007, 9:46 amupdate: o.O i Just saw "Bicyle Crunch"

wootz that?

This post has been edited by metalfreak: Dec 13 2007, 09:46 AM

Air Bike

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.

Source

thanks!...haha looks like oblique crossover but the legs are cycling ..
looks tough haha

Workout Routine A (13/12/07) MV

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 105 lbs
1 x 5 x 110lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24.5kg
1 x 5 x 24.5kg
1 x 5 x 28kg

Ab Crunch
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 5

Remarks :-
HIIT with 7 sets too intense. Loosing alot of fats. Muscles as well.
So will be testing with 5 sets from now.

Diet
0830 - 1 scoop whey + skim milk + oats, Pan mee (Pre)
1245 - 2 scoops whey(post)
1330 - Little Vietnam's Shredded Chicken Rice noddle
1830 - 2 slices of whole meal Bread with kaya, HL Milk
2200 - Small Rice + Vege + Bean Curd + Fillet Fish
0000 - 1 scoop Whey + HL milk

(14/12/07)

Diet
-- food poisoning--
Water and 100 plus~!!

---

Added on December 25, 2007, 9:58 pmBeen slacking with diet and gym since food poisoning. Eating whatever I want to right now. WHo cares la.. end of the year... lets Party~!!!

This post has been edited by N0eL: Dec 25 2007, 09:58 PM

Workout Routine A (29/12/07) Energy Fitness

Dips - Chest Version
3 x 12 x body weight

Incline Dumbbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 105 lbs
1 x 8 x 105lbs
*weight with bar included

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 8 x 24.5kg
1 x 8 x 28.5kg
1 x 8 x 31.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Going for 8 reps now. Hypertrophy Baby ~!
Feeling good. Didn't think i could make it thru since been slacking with everything lately.
Weight gone up 1kg since food poisoning.
Feeling kinda strange after taking BCAA. But it's all good...~!!!


Diet
0900 - Pan Mee
1030 - 1 Banana + 1 scoop BCAA(Pre)
Workout - 1 Scoop BCAA
1315 - 2 scoops BCAA(post)
1340 - Rib eye Steak + Salad + Baked potato
1700 - Fried Bihun + Egg
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine B (05/01/08 MV SW)

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 5 x 30lbs(x2)
1 x 5 x 35lbs(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 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

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
9 x 20

Side Bend
3 x 12 x 45lbs


Remarks :-
Extremely Difficult. Can't even do my previous lowest poundages. Maybe coz of the damn flu and lack of training lately.
Starting hypertrophy. Need to reset all the poundages and see what's best. Hopefully no more flu and better form next session.
Back to serious training ~!!!

Diet
0900 - Pan Mee(Pre)
1030 - 1 serving Xtend BCAA (during)
1200 - 1 serving Xtend BCAA(post)
1230 - Ajisen Ramen's Unagi Don, hot green tea(post post)
1430 - Starbucks Green Tea Latte
1800 - 1 Jco donut
2000 - Small Rice + Steam Ginger Fish
2330 - 1 scoop Whey + Skim milk

Diet 06/01/08

Diet
1100 - 1 scoop Whey + Skim Milk + Oats, Small Apom x 2
1200 - Rice + Vege + Bean Curd + FIsh
1400 - StarBucks Green Tea Latte
2000 - Roti Bakar, 2 eggs , Bean curd
2330 - 1 scoop Whey + Skim milk

Workout Routine A (07/01/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 6 x 85lbs
1 x 6 x 85lbs
1 x 6 x 95lbs
*weight with bar included

Dumbbell Bench Press
1 x 6 x 35lbs
1 x 6 x 35 lbs
1 x 6 x 40lbs

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 8 x 24.5kg
1 x 8 x 28.5kg
1 x 8 x 31.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Cant seems to get to 8 reps for chest exercise today. Taking it slowly. Patience Patience
Still feeling weak but can see body slowly adjusting back to optimal performance.

Diet
0830 - 1 Scoop whey + oats + skim milk
1130 - Rice + Vege + braised pork
Workout - 1 Scoop BCAA(pre) 1 scoop BCAA(during)
1345 - 2 scoops BCAA(post)
1400 - 2 Wheat germ tuna sandwich
1600 - 2 eggs
2000 - Small Rice + Bean Curd + Minced pork
2330 - 1 scoop Whey + Skim Milk

08/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1300 - Porridge + Pork ribs
1600 - 2 slices of wholemeal bread with Kaya + 2 eggs
2000 - Milo + oats,
2330 - 1 scoop Whey + Skim Milk

This post has been edited by N0eL: Jan 10 2008, 01:50 AM

are you doing your HIIT cardio right after your weight training?
or u weright train in the morning.. then evening do HIIT cardio?

Neek,

Can't afford to do HIIT anymore nowadays. My weight is too low~!! Maybe after I gain a few more kgs...

---

Added on January 10, 2008, 1:52 am09/01/08

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - Rice + Vege + Steam Chicken Drumstick
2000 - Small Rice + Bean Curd + Fillet fish + Vege
2300 - Lemon and Herb Tea
0130 - 1 scoop Whey + Skim Milk

This post has been edited by N0eL: Jan 10 2008, 01:52 AM

wow bro. u wana gain weight or lose weight? 1130 - 2000 8 1/2 hours no food?

Working la Bro.. begger can;t choose~

---

Added on January 11, 2008, 12:42 amWorkout Routine B (10/01/08 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 35lbs(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 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 42kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Better performance today and getting used to the poundage.
Gained a bit of weight.
Body adapting to BCAA.


Diet
1230 - 1 scoop whey + skim milk + oats
1315 - Sushi x 4 (pre)
workout - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1630 - Rice + Magmite Fillet Fish
2100 - 2 whole meal bread + Kaya, 2 eggs
0030 - 1 scoop Whey + Skim milk

This post has been edited by N0eL: Jan 11 2008, 12:42 AM

Wow Impressive Lat Pulldown poundage there . Your lat must be strong
Xtend BCAA will add recovery and energy right ? Hmm, will consider of getting it after CNY

Doing lat pulldown is coz i wanna get more reps out of pullups.

Info about BCAA can be found at
http://www.bodybuilding.com/fun/bcaa.htm

11/01/08

Diet
0900 - 1 scoop whey + skim milk + oats,Pan mee
1200 - Rice + Bean Curd + Fillet Fish + Vege
1600 - 3 Dim sum
2000 - Small Rice + Bean Curd + Fillet Fish + Vege
2300 - Liquor + Mixer
0330 - 1 scoop Whey + HL Milk, 2 eggs

12/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1300 - Rice + Long Beans + Chicken + Eggs
1400 - Green Tea
2000 - Grilled Chicken Ceasar Salad
0400 - 1 scoop Whey + HL Milk, 2 eggs

Workout Routine A (13/01/08) 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 95lbs
*weight with bar included

Dumbbell Bench Press
3 x 8 x 35lbs(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 :-
Getting better at 3x8 right now. Still need improvement though.
Been resting at shorter period of time.

Diet
1200 - 1 scoop whey + skim milk + oats
1230 - Chicken White rice Rice(Pre)
workout - BCAA 1 serving(During)
1630 - BCAA 1 serving(pre)
2030 - Korean BBQ + Kim Chi
2230 - Various Beans Tong Shui
2330 - 1 scoop Whey + HL milk

14/01/08

Diet
1000 - 1 scoop whey + skim milk + oats,2 eggs
1300 - Rice + Lettuce + Chicken
1800 - Milo + Oats
2000 - Bean Curd + Vege + Fillet Fish
0400 - 1 scoop Whey + HL Milk

Workout Routine B (15/01/08 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 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

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 :-
null

Diet
0830 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1200 - Rice + Long Beans + Bean Curd + Mushrooms
1430 - 1 serving Xtend BCAA + 1 Banana(pre-During)
1630 - 1 sercing Xtend BCAA + 2 Wheat Germ Tuna Sandwich(post)
1930 - Small Rice + Salmon + Chicken + Eggs
2330 - 1 scoop Whey + Skim milk, 2 eggs

Progress Pic :-


This post has been edited by N0eL: Jan 15 2008, 10:28 PM

16/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Four Angle Beans + Meat + Bean Curd
1600 - 3 Dim sum
2000 - Small Rice + Ginger Beef + Mixture of long beans, brinjal, asparagus and lady's finger
2130 - Green Tea
1130 - 1 scoop Whey + HL Milk

Workout Routine A (17/01/08) 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 95lbs
*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

Jog 8.0 for 8 minutes

Cable Crossover (Main2)
3 x 8 x 7.5kg(2x)

Remarks :-
Feeling great today. Looking good too ~!


Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Red Beans + Sardine + Tomato Eggs
1530 - 1 Banana(pre)
workout - BCAA 1 serving(During)
1900 - BCAA 1 serving + 2 wheat germ tuna sandwiches(post)
2030 - Kiew Teow Pork Noodle
0030 - 1 scoop Whey + HL milk

18/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Chicken + Lettuce + Egg
1600 - 2 Wholemeal Breads with kaya + 2 Eggs
2000 - Small Rice + Bean Curd + Fillet Fish + Vege
2130 - Hot Ginger Honey
0130 - 1 scoop Whey + HL Milk

Workout Routine B (19/01/08 CF MV)

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 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 40Kgs
1 x 8 x 40Kgs
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 :-
null

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1030 - 1 serving Xtend BCAA (pre-During)
1330 - 1 serving Xtend BCAA + Sukiyaki Set(post)
1800 - 3 Wholemeal Bread with Kaya and Jam
2030 - Portions of William's Seafood Pasta Special, Soft Shell Crabs Fried Rice, Ratatouille, Chicken/Beef Portobello Mushroom with Risotto
0300 - 1 scoop Whey + Skim milk, 2 eggs

There noels meal yesterday


Sukiyaki set


japanese rice + raw egg

sorry noel, dunno wat happened to the beef pic in my hp... was still there last nite, today hilang

Thanks for the pics xtina ~!

Japanese really do add raw eggs into their rice .. seriously.....

and it increase the protein intake as well...

20/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1200 - Rice + Bacon Egg + Fish + Vege + Bean Curd
1700 - Lin Chee Kang
1900 - 1 Popiah + 1 Glass soya milk
2000 - Fish + Vege + Bacon Egg + Lotus Root's soup
1130 - 1 scoop Whey + HL Milk

i also workout but not too serious ..my first weight before workout 80 kg after 63kg just losing weight and getting smaller .that good too but seem not macho tongue.gif

21/01/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Rice + Egg & beans + Vege Minced Meat + Long Beans and Bean Curd
1700 - 2 x 250g yogurt Drink
2000 - Small Rice + Fish + Oyster Mushroom + Bean Curd
1130 - 1 scoop Whey + HL Milk, 2 eggs

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