1 August 2008

Diet:

Breakfast: Milk, 1/2 scoop of whey, 1 roti canai
Snack: 1 slice of chicken ham sandwich
Lunch: 1/2 black pepper roasted chicken, 1 cheese cinnamon
Dinner: 1/2 black pepper roasted chicken, vege, rice

Basketball for 2 hours

This post has been edited by Sp00kY: Aug 3 2008, 02:47 PM

it's been ages since i last touched roti canai...

Oh yeah me too, but hell it was good ahhahah

1 hour before training can eat 2 regular mcd fries as a preworkout meal?

bump..still waiting for an answer for my question....

you can have anything as a pre-workout meal. french-fries are potatoes where it gives u carb u need for the workout. however, it contains a lot of oil where it is not advisable.

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Added on August 3, 2008, 9:12 am2 August 2008

Workout:

Squat:
1 X 12 X 40 kg
1 X 7 X 50
1 X 7 X 60
1 X 7 X 70
1 X 7 X 80
1 X 5 X 85 new PR
1 X 5 X 90 new PR

Bench Press:
1 X 12 X 40 kg
1 X 10 X 60
1 X 7 X 70
1 X 5 X 75 new PR

Lat Pull Down:
1 X 12 X 50kg
1 X 12 X 55
1 X 7 X 60
1 X 7 X 65
1 X 5 X 70 new PR

Leg Extension:
1 X 12 X 50
1 X 12 X 60
1 X 12 X 75
1 X 3 X 100

Leg Curls:
1 X 12 X 50
1 X 12 X 60

Note: I didn't feel any pain today..I think I should push heavier weights instead.

This post has been edited by Sp00kY: Aug 3 2008, 09:12 AM

4 August 2008

Diet:
Breakfast: Milk, 2 slice of wholemeal bread + PB, 1 apple
Snack: 2 slice of wholemeal bread + PB, milo
Lunch: Fried mihun
Snack: 2 biscuits, green tea, 1 apple
Dinner: 4 slices of wholemeal bread + PB, milo
Post Workout: 2 scoop of whey + dex

Workout:
Cycle 5 mins, brisk walk 5min
Squat:
1 X 12 X 40 (kg)
1 X 10 X 60
1 X 7 X 70
1 X 5 X 80
1 X 5 X 90
1 X 5 X 95 PR

PullDown (machine - side ways)
1 X 12 X 55 (kg/pound)
1 X 12 X 65
1 X 12 X 75
1 X 12 X 80
2 X 12 X 85
1 X 8 X 90
1 X 12 X 75

Front Iso-lateral lat pull down
1 X 12 X 20 (kg per arm)
1 X 12 X 25
2 X 12 X 30
1 X 9 X 35
1 X 6 X 35
1 X 12 X 30
1 X 7 X 35
1 X 10 X 32.5
1 X 5 X 35

DB Incline Press
5 X 12 X 15 (kg/arm)

Wide Grip PullDown
1 X 12 X 35 (kg)
1 X 12 X 45
1 X 12 X 50
1 X 7 X 60
1 X 7 X 55
2 X 12 X 50

Crunches with weights (machine)
10 X 12

Total Time: 1 hour 15 mins



This post has been edited by Sp00kY: Aug 4 2008, 10:00 PM

5 August 2008

Diet:
Breakfast: Milk, egg, fish, nasi lemak
Snack: 1 apple
Lunch: Rice, Chicken, Vege (nasi briyani)
Snack: 1 apple, milo
Dinner: Waffles + PB + Jam, 1 biscuit, 1 milo
Supper: 1 apple, milk

Note: Wanted to train shoulders but the joint is aching.....sigh

This post has been edited by Sp00kY: Aug 5 2008, 09:12 PM

6 August 2008

Diet:
Breakfast: 2 wholemeal bread, 2 eggs, tuna, milk
Snack: 1 apple
Lunch: Rice, Beans, Beef, Egg
Snack: 1 apple, 1 wholemeal bread
Dinner: 1 cup of oats, milo
Post workout: 1 scoop of whey, 1 slice bread, ham, egg, vege heavy supper today~

Workout:
Cardio: brisk walking 7 mins, HIIT 8 mins

Squat:
1 X 12 X 40kg
1 X 12 X 50
1 X 7 X 60
1 X 7 X 70
1 X 5 X 75
1 X 5 X 90

Bench Press
1 X 12 X 40
1 X 7 X 60
1 X 7 X 60
1 X 7 X 65
1 X 7 X 70

Incline
1 X 12 X 40
1 X 12 X 40
1 X 7 X 45
1 X 7 X 45
1 X 7 X 45

Pendley Row:
4 X 12 X 30

Bicycle crunches
3 X 50

Note: Bad workout today, mainly due to the crowd....sigh

This post has been edited by Sp00kY: Aug 6 2008, 10:57 PM

7 August 2008

Diet:
Breakfast: 2 eggs, tuna, 1 bread +PB +jam, milk
Lunch: Ipoh Hor Fun
Dinner: some bisuits..nothing to eat..sigh...

Did some leg raise this morning. 3 X 20. nice

This post has been edited by Sp00kY: Aug 7 2008, 07:13 PM

Havent been on a proper training sigh...will get it back on track today!!!!

Did some back exercise yesterday and managed to create some new PR

12 August 2008:

Shoulder DB Press
12 X 8 X 23kg

Arnold Dumbbell Shoulder
12 X 8 X 23kg

13 August 2008

Diet
Breakfast: Milk, 2 apples, Croissant + tuna
Snack: Biscuit
Lunch: Chicken rice, black glutinous rice dessert
Dinner: Oats + milo
Post Workout: 2 scoops of whey + dex
Supper: Milk

Workout:

Cardio
15 mins brisk walk, 2 mins HIIT

Deadlift (Machine)
1 X 7 X 40 kg
2 X 5 X 60
1 X 5 X 70
1 X 5 X 80

Squat
1 X 10 X 40 kg
1 X 5 X 60
1 X 5 X 70
1 X 5 X 80
1 X 5 X 90
2 X 5 X 100 new PR!!!
1 X 5 X 105 new PR!!!!!!!!
1 X 5 X 110 new PR!!!!!!!!!!!!

Incline DB Press
3 X 12 X 15 kg/hand
3 X 12 X 17.5
2 X 7 X 20

Flat DB Press
5 X 12 X 15 kg
1 X 8 X 17.5
1 X 12 X 20

Cable Incline Flys
1 X 12 X 45 (duno kg or pound)
1 X 12 X 50
1 X 12 X 60
1 X 3 X 70 Fail at 70....sigh
1 X 12 X 60

Note: Was really busy previous week and I am getting back on my training!
Workout was SUPERB today!!!! Didn't have this for a long time~

This post has been edited by Sp00kY: Aug 13 2008, 10:05 PM

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

Nice nice PR.

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