not rude bro, no worries, there is this deadlift machine in the gym, something like smith but instead of a barbell in front of u, the bars are at the side of u..which means its like doing deadlift using DB..those 2 bars are tied together...perhaps its a smith-machine deadlift:)

i`m in FF,curve...wah king of rack! geng!

11/11/08

Bfast: 1 slice WM bread + Chicken
Bfast 2: 1 slice of WM bread + PB + Chicken
Brunch: 3 mini pastry
Lunch: 1 cheecake, beef, chicken
Dinner: 2 slices WM bread + PB, protein bar
Post workout: 1 scoop of whey + dex
Supper: soup + chicken

10 mins brisk walk+5 mins HIIT (jog 8km/h, sprint 14~15 km/h)

Wide Grip Pull Down
1 X 12 X 50
3 X 12 X 55
1 X 7 X 60
1 X 7 60
1 X 12 50
1 X 12 55

Front Pull Down
2 X 12 X 25 /side
2 X 12 X 27.5 (super slow and burning)
2 X 12 X 30 (super slow)
2 X 12 X 25

Single DB Row
4 X 12 X 17.5 kg
2 X 7 X 20
2 X 5 X 25

Upper Back Row
2 X 12 X 30
2 X 12 X 35

Crunches on swiss ball
9 X 12 X 20lbs

Remarks: Pretty stagnant with back workout, no soreness after workout anymore

12/11/08

Bfast: Protein bar + yogurt
Brunch: tuna + guava
Lunch: Mango, tuna, guava
Snack: Tuna
(so far, finished ~400 grams of tuna adi! nice!)
Snack: 2 kuih
Late dinner: salad, grilled chicken

This post has been edited by Sp00kY: Nov 12 2008, 11:20 PM

13/11/08

Bfast: 1 yogurt, 3 WM bread + PB, Fruits
Brunch: 2 slice of WM bread + PB, 1/3 scoop of whey
Lunch: Fruits + Tuna, 1 slice of WM bread
Snack: Tuna
Pre Workout: 1 Cup of oats + 1/3 whey + milo BURP~
Post Workout: 1 scoop of whey + dex
Dinner: Rice+chicken

Squats
7 X 12
3 X 7

Crunches
8 X 12

This post has been edited by Sp00kY: Nov 14 2008, 07:14 AM

14/11/08

Bfast: protein bar, big pear
Brunch: 1 chicken thigh
Lunch: Rojak + Tuna
Snack: 1 chicken thigh
Pre workout: Milk + Oats
Post workout: 1 scoop whey + dex

11 mins brisk walk

DB Chest Incline
2 X 12 X 15kg/arm
6 X 12 X 17.5

DB Flat
4 X 12 X 15
3 X 7 X 15
Superset with

DB Flyz
4 X 12 X 10
3 X 7 X 15

Cable Incline
4 X 12 X 50

Cable Horizontal(flat)
4 X 12 X 40

Crunches
9 X 30 X 20lbs



This post has been edited by Sp00kY: Nov 14 2008, 09:47 PM

15/11/08

0800 - 1 cup of milk
0830 - Nasi Lemak + kerang + 2 eggs (NICE!!!! havent touched it for "ages")
1130 - 4 eggs + tuna
1500 - 1 yogurt + 1 egg
1600 - 1 plain bun, 1 sausage, 2 slices of cheese
1730 - 1 egg
1930 - 1 scoop whey + milk
2100 - pasta + bread pudding

Jog 10km/h 10mins

Front close-grip pull down
4 X 12 X 25 per side
4 X 12 X 27.5
4 X 12 X 30
2 X 7 X 35

Lower back
2 X 12 X 45
2 X 12 X 50
1 X 12 X 55
1 X 12 X 60

Crunches
7 X 12 (forgot)

hah thanks, yeap i ate a lot of junk that day and i am ok with it..once a week ar heheh...if u take a look at my food log, i have a lot of tuna last week~

16/11/08

0800: Chicken Rice + 4 eggs (1 yolk)
1030: 3 eggs (1 yolk)
1100: 1 kuih, 2 egg whites
1400: 2 slices of cheese, 3 eggs, 1 WM bread
1600: 2 eggs
1800: prawns, pork, taufu, vege


0745:
Skipping rope 10 mins
Bicycle Crunches 8 X 50

1700:
DB Shoulder Press
5 X 12 X 15 kg/arm

superset

DB upright row
5 X 12 X 15 kg/arm

17/11/08

0630: 2 bananas, 5 eggs (1 yolk),2 slice WM bread + PB
0900: 1 egg white, 2 slice WM bread + PB
1300: 3 chicken, 4 eggs (1 yolk)
1600: 2 egg white
1730: 2 slice WM bread + WM
1830: Some vege
1930: Yogurt + 1 scoop of casein

DB Bicep Curls
13 X 12 X 14.5kg

DB Tricep Extension
13 X 12 X 14.5kg

Remarks: Skipped gym today, too tired to go~

This post has been edited by Sp00kY: Nov 17 2008, 08:25 PM

ooh interesting...let me google it later. I hope it doesnt apply to all sausages even on those good ones..

ooh shud try to stay away then....tuna is considered as processed meat right? aiks~

I see, I see...yeah fresh ones are always much nicer but so far I can only afford canned tuna hehehe. phew~

18/11/08

0630 - 1 guava, 1 choc ball
0700 - 1 cup of milk + muesli
1030 - 2 piece chicken
1230 - chee cheong fun
1500 - 2 piece chicken
1730 - protein bar
2000 - 1 scoop of whey + dex


DB Incline Press
3 X 12 X 15 kg

Chest Press
2 X 20 X 25 kg/side
3 X 12 X 30
3 X 12 X 35
2 X 12 X 40
2 X 7 X 42.5
3 X 12 X 40

Cable Cross Incline
2 X 12 X 45
2 X 12 X 50
1 X 12 X 60

Crunches
7 X 20

This post has been edited by Sp00kY: Nov 18 2008, 09:17 PM

Is that consider very hard? ..progress pic hmm...ok i shall post one soon...i have some older ones which are few weeks old hahah..

19/11/08

0700 - 1 Yogurt, 2 cups of milk + oats + muesli
0830 - 1 black coffee
1100 - 1 cup of milk
1300 - chee cheong fun + 1/2 scoop of whey
1600 - 1 cup of milk + 1/2 scoop of whey
1900 - Beef + bread
2100 - 1 scoop of whey

DB Shoulder Press
5 X 12 X 15/arm

BB Shoulder Press
3 X 20 X 30kg

BB Row
5 X 15 X 30kg

DB Upright row
5 X 12 X 15/arm

This post has been edited by Sp00kY: Nov 19 2008, 09:12 PM

20/11/08

0630: 1 small chicken pie
0700: 2 WM bread, 2 eggs, 1 cheese, 2 cups of milk, chicken
1000: 1 cup of milk, chicken
1300: Seafood Noodles
1615: chicken
1745: 2 WM bread + PB + some biscuits
1945: 1 scoop of whey
2100: Some duck

Squat
1 X 12 X 60
1 X 12 X 80
1 X 12 X 100
1 X 7 X 120
1 X 5 X 130
1 X 3 X140 (new PR , but not parallel hahaha)

Leg Press
4 X 12 X 50 kg
6 X 12 X 100

Remarks: simple leg workout

This post has been edited by Sp00kY: Nov 20 2008, 10:05 PM

chicpeas???
no la i bought the chicken pie la body building seriously needs a lot of dedication and many of my friends think that i`m a freak, i think because its not that "HOT" in malaysia yet? maybe because we do not have 4 seasons where ppl will work hard to show off for summer~

yeah man!!!!! and they find it weird for a guy to prepare his own lunch/breakfast etc because he is trying to eat clean! OMG!!!!perhaps they do not like fit/well-built guys?

it will make us fat if we dont 'use' it!!:)

21/11/08

0645: 2 eggs, 2 cups milk, muesli+oats, tuna
1015: 1 cup of milk
1300: 2 pieces of pineapple
1330: Chicken (I think more than 3 pieces)
1640: 1 pc chicken
1800: 1 pc choc cookie
1930: Grilled Salmon + lots of carrots,1 more choc cookie (can't resist it!!)
2100: 1 scoop of whey + milk

Did some light workout

DB bicep curl
10 X 12 X 16

DB tricep extension(i think it is called extension )
10 X 12 X 16

---

Added on November 21, 2008, 9:53 pmsome updates as promised:

still need to work very hard on my lats and arms sigh....


Gained size but lost abs


Major improvement that I noticed is upper chest and shoulder

Quads have grew quite a bit too, realized that my pants are getting tighter.....

Felt there is a huge change after bulking with 6 meals or more in a day...


This post has been edited by Sp00kY: Nov 21 2008, 09:53 PM