15 August 2008:


Diet

Breakfast: Milk, Apple, 3 biscuits
Snack: Croissant + tuna
Lunch: Prawn Meehoon
Snack: Apple
Dinner: 4 Wholemeal bread + PB

Basketball Tonight

18 August 2008

Breakfast: 2 slice of wholemeal bread + tuna, milk
Snack: 2 OKI biscuit, black coffee
Lunch: Rice, Chicken, Vege, Honeydew
Pre workout: 2 slice wholemeal bread + PB, 1/2 scoop of whey
Post workout: 1 1/2 scoops of whey + dex
Dinner: 2 slice wholemeal bread + PB, 1 sausage, 1 dessert
Supper: milk

Workout:
Cardio 15 mins ( 7 mins HIIT)

Pulldown (machine)
1 X 12 X 60 kg
5 X 12 X 80
1 X 7 X 90
1 X 7 X 95
1 X 5 X 100 new PR but not full ROM
1 X 5 X 100
1 X 12 X 80
1 X 12 X 80

Wide Grip Front Pulldown
1 X 12 X 40 kg
1 X 12 X 60
1 X 12 X 50
1 X 12 X 50
1 X 12 X 55
1 X 12 X 50
1 X 12 X 55

Note: Fell ill for the past 3 days! No workout at all. SIGH!!!!
Just recovered from sick and lost some strength, wana faint half way through workout...sigh...no squat today as i dont have enuf strength.

This post has been edited by Sp00kY: Aug 18 2008, 07:39 PM

Thanks. I have been squatting for few weeks adi...still havent hit 2 times body weight. Might try hitting it either this or next week...

19 August 2008

Diet:

Breakfast: Milk, milo + oats (3 tbspn oats)
Snack: Coffee + 2 kuih
Lunch: Meehoon, vege, vege (vegetarian food )
Snack: 3 biscuits
Dinner: Instant noodle
Post Workout: 2 scoops of whey + dex

Workout:
DB Upright Row:
7 X 12 X 11.5kg/arm

DB Shoulder Press
7 X 12 X 11.5kg/arm

DB Shoulder Press (twist)
7 X 12 X 11.5kg/arm

Pendlay row (DB version)
4 X 12 X 11.5kg/arm

Leg Raise
2 X 30

Note: I hate running nose. Workout considerably satisfying with the running nose. I am seriously in need of extra weights. Time for some shopping soon.~

This post has been edited by Sp00kY: Aug 19 2008, 09:49 PM

20 August 2008

Diet:
Breakfast: Milk, 2 slice WM bread, 3 eggs
Snack: Apple, egg
Lunch: Rice, egg, vege
Snack: Apple, egg
Pre Workout: 4 slices of wholemeal bread
During workout: 1 scoop of whey
Post workout: 1 scoop of whey + dex
Supper: milk + 2 biscuits

Workout:
Cardio 15 mins (10 mins brisk walk, 5min HIIT)

Squat
1 X 12 X 60 kg
1 X 5 X 70
1 X 7 X 80
1 X 5 X 90
1 X 5 X 100
1 X 5 X 105
1 X 5 X 110
1 X 5 X 115 New PR, bit bad form though

DB Incline Press
6 X 12 X 15kg/arm
3 X 9 X 17.5

DB Flat Press
5 X 12 X 15kg/arm
2 X 10 X 17.5

Cable incline
1 X 12 X 45
5 X 12 X 50

Cable decline
2 X 12 X 45

Iso lateral front pull down
1 X 30 X 25kg/arm
1 X 20 X 25
1 X 12 X 30
1 X 12 X 32.5

Crunches - Bicycle
3 X 50

Crunches swiss ball with weight
2 X 20 X 20 lbs

Note: Workout was great today esp the back. My weights for chest has been pretty much the same as I am not pumping too hard on it. 30 reps for pull down was hell lot of fun

This post has been edited by Sp00kY: Aug 20 2008, 10:40 PM

21 August 2008

Diet:
Breakfast: 1 waffle with honey (~250 kcal), 2 slices of WM bread + PB + jam (~ 200kcal) (hungry!!!)
Snack: 1 apple, milo, 1 biscuit
Lunch: rice, chicken, vege
Snack: milo, oats
Dinner: Oats
Post Workout: Milk

Workout:

DB Biceps Curls

1 X 30 X 11.5 kg/arm
1 X 24 X 11.5
1 X 30 X 11.5
1 X 30 X 11.5

DB Triceps Extension

3 X 30 X 11.5 kg

Note: simple arm exercise, but the sore is there now..hehhe..

This post has been edited by Sp00kY: Aug 21 2008, 09:38 PM

22 August 2008

Diet:

Breakfast: Milk, 1 WM bread + tuna, biscuits
Snack: Milo + 2 WM bread + PB + jam
Lunch: Subway sandwich club
Snack: oats + milo
Dinner: maggi + nuggets
Post workout: 1 scoop of whey + dex

Workout:

Squat
1 X 12 X 50 kg
1 X 12 X 60
1 X 12 X 70
1 X 7 X 80
1 X 7 X 80
1 X 5 X 90
1 X 5 X 100

Leg Extension
1 X 12 X 55
5 X 12 X 75
1 X 12 X 80

Leg Curls
3 X 30 X 55 ---- i hate curls

Leg Press
1 X 12 X 50 kg
3 X 12 X 100

Crunches on swiss ball
1 X 30 X 20 lbs weight behind head
5 X 20 X 20

Note: its raining and super cold, lost all energy

25 August 2008

Diet:

Breakfast: Egg Tart, rice, vege
Lunch: Meatballs, fries, caramel puding
Post workout: 2 scoops of whey + dex
Snack: Apple, Orange
Dinner: Vege, egg, fish

Workout:
Cardio brisk walk 20mins

Squat
1 X 20 X 50 kg
1 X 20 X 60
1 X 20 X 70

Wide Grip Lat Pull Down
1 X 30 X 45 kg
1 X 20 X 50
1 X 15 X 50
1 X 20 X 45
1 X 20 X 45

Iso Lateral Front Pull Down
1 X 20 X 20 kg/arm
1 X 20 X 25
2 X 20 X 27.5
2 X 15 X 30
1 X 7 X 35
1 X 20 X 25
1 X 20 X 27.5
1 X 20 X 25

Crunches on swiss ball with weight
6 X 20 X 20 lbs

Note: nice workout with high reps..

This post has been edited by Sp00kY: Aug 25 2008, 08:58 PM

i workout this afternoon. I took off today~

27 August 2008

Diet:

Breakfast: Waffle + PB + Jam, Apple, Milk
Snack: 1 kuih
Lunch: Fried rice + Grill Chicken
Snack: 1 Apple, 1 kuih
Dinner: Cod fish, potato
Supper: 1/8 mooncake


Workout:
Dumbbell shoulder press
2 X 30 X 11.5 kg/arm

Note: Went home pretty late and tired. Hence, shoulder workout will be pushed to thursday.

28 August 2008

Diet

Breakfast: Chicken, 4 baby potato, 2 eggs
SnacK: Oats
Lunch: Chicken, 4 baby potato, 3 eggs, Apple
Snack: Apple
Dinner: Chicken, potato, 3 eggs
Post Workout: Chicken, 1 egg

Workout:

Cardio 10 mins

DB Incline Press
2 X 20 X 15 kg/arm
1 X 15 X 15
2 X 12 X 15
1 X 15 X 15
1 X 12 X 15

Iso Lateral Wide Chest
1 X 20 X 30 kg
3 X 20 X 40
2 X 15 X 50
1 X 12 X 60
2 X 5 X 70
1 X 15 X 50

Cable Flys
1 X 20 X 40
1 X 15 X 45
1 X 15 X 45
1 X 50 X 12
1 X 50 X 10
1 X 50 X 7
1 X 45 X 10

Crunches
1 X 15 X 70
1 X 15 X 75
1 X 15 X 80
1 X 15 X 85

Crunches on swiss ball
4 X 20 X 20 lbs

Note: No dairies for a week. Hence, my protein intake will be purely from chicken and egg. Pretty tired without carbs for preworkout. overall workout is quite ok..

This post has been edited by Sp00kY: Aug 27 2008, 10:03 PM

28 August 2008

Diet:

Breakfast: Chicken, Vege, Banana
Snack: 1 Banana
Lunch: Chicken, 1 banana, black glutinous rice dessert
Snack: 1 Banana
Dinner: 2 Banana, rice, chicken
Post workout 2 eggs

Workout:
Biceps curl
5 X 10 X 15kg/arm

Triceps press
5 X 10 X 15kg

Shoulder Press
5 X 10 X 15kg/arm

Note: very simple workout..tired from work..

This post has been edited by Sp00kY: Aug 28 2008, 09:32 PM

29 August 2008

Breakfast: Some rice, chicken, 2 eggs, 2 bananas
Lunch: Fried rice + chicken + egg + mushroom
Snack: 2 bananas
Dinner: Oats, 2 bananas

This post has been edited by Sp00kY: Aug 29 2008, 07:15 PM

30 August 2008


Diet: Nasi Lemak
Snack: Fruits
Lunch: Fried Rice


Workout:
Squats
1 X 12 X 60 kg
1 X 12 X 70
1 X 12 X 80
1 X 12 X 90
1 X 12 X 100
1 X 7 X 110
1 X 5 X 120
1 X 5 X 70

Note: simple leg day~

weekends:

Rice, chicken eggs, fruits, that is what i ate...

This post has been edited by Sp00kY: Sep 2 2008, 12:31 PM

2 September 2008

Diet:

Breakfast: Apple, fried rice, 2 eggs
Lunch: rice, chicken, vege
Dinner: Fried rice
Post Workout: 5 eggs
Supper: 1 apple, 1 orange, 2 slices of watermelon

Workout:
Cardio 5 mins jog

Squat
1 X 12 X 50 kg
1 X 12 X 60
1 X 12 X 70
1 X 12 X 80
1 X 7 X 90
1 X 7 X 100
1 X 5 X 110
1 X 5 X 120 new PR but bit cacat

Front Iso-lateral Pull Down
2 X 15 X 25 kg/arm
2 X 12 X 30
2 X 10 X 32.5
1 X 12 X 30
1 X 5 X 32.5

Low Row
1 X 12 X 45
1 X 12 X 50
3 X 12 X 55

Wide Grip Pull Down
3 X 12 X 45
1 X 12 X 50
1 X 5 X 60

Total time 55 mins
Note: Short and simple but nice workout~

This post has been edited by Sp00kY: Sep 2 2008, 10:44 PM

3 September 2008

Diet:
Brunch: 1 pear (super huge)
Lunch: Porridge (Chicken + Carrot + Potato)
Snack: 2 oranges
Dinner: Porridge (Chicken + Carrot + Potato)
Post Workout: 4 Egg whites

Workout:
DB Shoulder Press
5 X 12 X 11.5 kg/arm

DB Upright Row
5 X 12 X 11.5 kg/arm

DB Biceps Curls
10 X 12 X 11.5 kg/arm

DB Triceps Extension
10 X 12 X 11.5 kg

8 September 2008

Diet
Breakfast: Oats, Milo, Nuggets
Snack: Chocolates
Lunch: Instanat Noodles
Dinner: Fish, Rice, Fries, Prawns
Post Workout: 2 scoops of whey

Workout:

Squat
1 X 12 X 60 kg
1 X 12 X 70
1 X 7 X 80
1 X 7 X 90
1 X 5 X 100

Pull Down
3 X 12 X 45
2 X 12 X 50

Front Pull Down
7 X 12 X 25 kg/arm
1 X 12 X 27.5

Row
3 X 12 X 20 kg/arm
2 X 7 X 25

Bicycle Crunches
5 X 50

Leg Raise
5 X 12

9 September 2008

Diet
Breakfast: 3 wholemeal bread + PB, 1 yogurt
Snack: 1 yogurt, 1 apple
Lunch: Fried mee
Prework-out: 1 slice of wholemeal bread
Postwork-out: 2 scoops of whey
Dinner: Vege, Chicken, Fish and a bit of rice

Workout
Squat:
1 X 12 X 60 kg
3 X 12 X 80
2 X 7 X 80

DB Incline Press:
4 X 12 X 15 kg/arm
4 X 10 X 17.5 kg/arm

DB Flat Press
4 X 12 X 15 kg/arm
4 X 10 X 17.5 kg/arm

Cable Flyes
4 X 12 X 45
2 X 12 X 50

Crunches with weights
1 X 12 X 70
1 X 12 X 75
1 X 12 X 77.5
2 X 12 X 80
1 X 12 X 85

10 September 2008

Diet
Breakfast: 3 slice of wholemeal bread + PB + jam + raisins
Snack: 1 slice of wholemeal bread + jam
Lunch: 3 slice of wholemeal bread + PB + jam
Dinner: 1 egg, pork, vege, oats
Post workout: 1 scoop of casein

Workout:
DB Shoulder Press
4 X 12 X 13.5 kg/arm
1 X 12 X 15

DB Upright Row
4 X 12 X 13.5 kg/arm
1 X 12 X 15

Notes: Very simple workout. Chest sores like mad from yesterday's workout.

This post has been edited by Sp00kY: Sep 10 2008, 09:47 PM

11 September 2008

Diet
Breakfast: 1 yogurt, milo, 2 slices of bread + PB
Snack: 1 slice of bread + PB + 3 biscuits
Lunch: Mee Rojak
Dinner: 3 cream hi-fi buns
Post Workout: 2 scoops of whey, some duck meat, vege

Workout
Squat
1 X 12 X 60
1 X 12 X 70
1 X 12 X 80
1 X 12 X 90
1 X 7 X 100
1 X 5 X 110
1 X 7 X 90
1 X 5 X 110 (failed)

Leg Curls
1 X 12 X 40 kg
1 X 12 X 45
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
1 X 12 X 65
1 X 7 X 70
1 X 12 X 65

Leg Extension
1 X 12 X 40 kg
1 X 12 X 45
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70
1 X 12 X 75
1 X 10 X 80

Crunches on swiss ball with weight behind head
8 X 30 X 18 lbs