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

o.O when did you workout man?

Your work is shift based?

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

Picture taken 2 days ago

14 SEPTEMBER 2008

DIET: FORGOT

WORKOUT:
DB BICEPS CURLS
7 x 12 x 15 KG/ARM

DB TRICEPS PRESS
7 x 12 x 15 KG

15 SEPTEMBER 2008

DIET
BREAKFAST: BROCCOLI, LETTUCE, 2 EGGS
SNACK: CHOCOLATE, 1 BUN
LUNCH: FISH & CHIPS
SNACK: SKIM MILK, 1 BUN
DINNER: MUESLI, MILK
POST WORKOUT: 1 SCOOP OF WHEY

WORKOUT
DB UPRIGHT ROW
10 X 12 X 15 KG

DB SHOULDER PRESS
10 X 12 X 15 KG

16 September 2008

Diet
Breakfast: Orange, Bananas, milk
Snack: milk
lunch: rice, vege, tofu
Snack: milk
Dinner:1 cup of muesli, 1 scoop of whey
post workout: 1 scoop of whey
supper: cakes, chicken feet + mushroom

Workout
cardio
brisk walk 12 mins

Row
3 X 12 X 20 kg/arm
3 X 12 X 25
2 X 12 X 30

Front Pull Down
3 X 12 X 25 kg/arm
3 X 10 X 30
2 X 7 X 35
1 X 5 X 35

Pull Down - Machine
1 X 12 X 60
1 X 12 X 70

Wide grip pull down
1 X 12 X 40
2 X 12 X 45
1 X 10 X 50

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


This post has been edited by Sp00kY: Sep 16 2008, 10:24 PM

17 September 2008

Diet
Breakfast: 1 cheese cake, 1 milo+nescafe
Snack: 1 gardenia bun
Lunch: roti sardine, 1 kopi o
Snack: 2 biscuits
Dinner/pre workout: 1 cup of muesli + milo + 1 slice full grain bread, chicken feet + mushroom
Post workout: 1 scoop of casein

workout
DB biceps curls
2 X 12 X 15 kg/arm
2 X 7 X 15
4 X 12 X 15
1 X 5 X 16.5
1 X 7 X 16.5

DB Triceps Press
2 X 12 X 15 kg
2 X 7 X 15
4 X 12 X 15
1 X 5 X 16.5
1 X 7 X 16.5

Note: heavy dinner, I have been eating quite 'unhealthily' lately Hands are shaking now, after the workout.

18 September 2008

Diet
Breakfast: yogurt, 1 cup of milk
Snack: oats, milo, 2 biscuits
Lunch: pan mee, herbal tea
Snack: 2 kuih, milk
Dinner: Pizza

This post has been edited by Sp00kY: Sep 19 2008, 07:26 AM

19 September 2008

Diet
Breakfast: Milo + oats
Snack: milo, 1 piece oat biscuit, greentea
Lunch: Mac D!!!!
Dinner: 3 piece oat meal biscuit, 2 wholemeal bread
Post workout: 1 scoop of whey
Supper: satay, 1 scoop of whey

Cardio 15 mins

Workout
DB Bench Press
6 X 12 X 15 kg/arm

DB Incline Bench Press
6 X 12 X 15 kg/arm

Machine Bench Press
4 X 12 X Forgot weights

Machine flys
4 X 12 X Forgot

Crunches with weights behind head
8 X 20 X 14 lbs

2 hours of basketball after workout.

---

Added on October 16, 2008, 5:50 pmWOW,din update my journal for a long time...will post a recent picture soon.

This post has been edited by Sp00kY: Oct 16 2008, 05:50 PM