my protein serving per day really varies day-by-day depends on my protein intake from my food..

This post has been edited by Sp00kY: Jun 24 2008, 04:18 PM

I workout everyday oh

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Added on June 24, 2008, 11:06 pmyou have pretty much protein a day, should be growing like mad

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Added on June 24, 2008, 11:10 pmToday's workout 24th June 2008:

Supposingly its my shoulder day, didnt train shoulder due to injured from last friday basketball. Hence, i did chest instead

Started with 5 mins sprint 13km/h

Then

DB Incline bench press 12 X 7 sets
DB bench press 12 X 5 sets
Machine press (i think it is decline) 12 X 10 sets
Cable cross incline 12 X 5 sets
Cable cross (mid) 12 X 3 sets

Finished the above in ~50 mins

Crunches with ball 100 X 5 sets
Bicycle Crunches 50 X 5 sets (damn susah)

pretty worn out after the workout....

This post has been edited by Sp00kY: Jun 24 2008, 11:10 PM

I am having slight muscle ache today.

25 June 2008
No time today, simple exercise:

Leg press 4X12
Shoulder press 4X12 (light)

Cardio

Thanks bro, I will try it out!:)

Today's Diet:

Breakfast: 2 slice of wholemeal bread + 1 piece of chicken (boil) + 1 apple
Snack: 1 scoop of whey + 1 egg
Lunch: 2 slice of wholemeal bread + 1 piece of chicken (boil)
Snack: Coffee (sigh)
Dinner: Pan Mee + 2 eggs
Post workout: 2 scoops (whey+casein) + 1 egg

26 June 2008

Biceps DB curl 12 X 15 sets
Triceps press 12 X 15 sets

Total time: 30 mins

This post has been edited by Sp00kY: Jun 26 2008, 09:36 PM

27 June 2008:

Cardio 15 mins
Leg Press 12 X 7 sets
Leg Curl 12 X 5 sets
Leg Extension 12 X 5 sets

Diet:

Pre workout: 1 cup of HL milk + 1 scoop of whey
Post workout: 1 scoop of whey
Breakfast: 3 slices of oatmeal bread + 1 apple + 1 egg
Snack: 1 Egg
Lunch: cheat meal, colleague's farewell...Pizza Hut!
Snack: 1 Egg

This post has been edited by Sp00kY: Jun 27 2008, 04:04 PM

Yeah I did, i`m wondering did I saw you. are u wearing black with specs?

oh ok, coz i don see any youngman today hahahaah, that is the only youngman i see. what time are you going tonight? I will see if i can make it but most probably going tmr noon la.AAHAH

27 June 2008 (night):
Basketball for 3 hours. Worn out...

28 June 2008

Diet:

Breakfast: 1 cup of HL milk, chicken rice (protein ~ 20g)
Snack: apple
Lunch: 3 slices of oatmeal bread + tuna and peanut butter (protein = 8.1+7+3 = 18.1g)
Snack: 1/2 scoop of whey (protein = 12g) + 1 bowl of "tong sui" (sweet potato + red bean )
Post workout: 2 scoops of whey (protein=48g)
Dinner: Jack Daniel's Chicken
Supper: 1/2 cup of HL Milk

Workout:

Barbell Chest Incline: 12 X 4 sets
Barbell Chest Press: 12 X 3 sets
Dumbbell Chest Incline: 12 X 3 sets
Dumbbell Chest Press: 12 X 2 sets

Cardio: 10 mins

This post has been edited by Sp00kY: Jun 29 2008, 12:26 AM

29 June 2008

Diet:

Breakfast: 3 slice of oatmeal bread with PB and tuna + 1 cup of HL Milk
Snack: None
Lunch: pancake + bread + eggs + sausages + mushrooms + beef slice
Snack: None
Dinner: Chicken, lala, pork, vege + 1 apple
Post workout: 2 scoops of whey

Workout:

DB bicep curls 12 X 11 sets
DB Triceps press 12 X 11 sets
DB Raise (shoulder) 12 X 5 sets
DB Shoulder Press 12 X 5 sets


This post has been edited by Sp00kY: Jun 29 2008, 10:29 PM

30 June 2008

Diet:

Breakfast: 1 cup of HL milk + 1 capati
Snack: 1/2 cup of oats
Lunch: Pan Mee + Chicken + Vege
Snack: 1 apple + 1 orange + 1/2 cup of HL milk
Dinner: 2 piece chicken + 1 cup of oats with PB and milo (taste great!)
Pre workout: 1 cup of black coffee
Post workout: 2 scoop of whey + 1 slice of oatmeal bread
Supper: 1 scoop of casein

Workout:

Pulldown: 12 X 8 sets
Front Pulldown: 12 X 8 sets
Iso Lateral Row: 12 X 7 sets ( 2 forced set)
Vertical Traction 12 X 5 sets
Crunches with weighs 12 X 11 sets
Cycled 15 mins


Pics 29 June 2008






Sorry for the quality, lousy camera.

This post has been edited by Sp00kY: Jul 1 2008, 12:58 AM

Thanks darklight. Sorry for some noob question, where can i get dextrose? the normal glucose drink over the counter is also dextrose is it?

I do take casein for prebed, but sometimes i don't when I am too tired (forget).

This post has been edited by Sp00kY: Jun 30 2008, 06:07 PM

@Darklight
Oh thanks, i will go check it out!!! Glucose is simple carb to replace the carbs needed after workout right?

Btw, this may sound stupid. I am into bulking to super huge, I prefer ripped with a bit of mass. I am just wondering am i eating enough and training enough. Would really appreciate your feedback

Thanks

This post has been edited by Sp00kY: Jul 1 2008, 01:23 AM

Hi Bata,

Thanks, i think it is camera effect (but i dun hope it is )

Yeah, hard to train for 'butterfly" though. I have to do more pulldown!!!

This post has been edited by Sp00kY: Jul 1 2008, 10:21 AM

Cut and bulk?hehe, i don't really want to put on a lot of fats. I am eating clean la, but i carry weights, is that bulking or cutting or mixture? I also dunno. erh, just post your pic and u will motivate urself and others by looking at it everyday!


This post has been edited by Sp00kY: Jul 1 2008, 10:07 AM

1 July 2008

Diet:

Breakfast: 1 scoop of whey + 2 slices of oatmeal bread with tuna and cheese
Snack: 1 apple 1 orange
Lunch: 2 slices of oatmeal bread + chicken + egg
Snack: 2 orange (cooling though)
Pre workout: 1 egg + 3 gyoza
Post workout: 2 scoops of whey
Dinner: rice + fish + pork
Pre-bed: 1 scoop of casein

Workout:

Arnold Dumbbell Press 12 X 8 sets
Dumbbell Raise 12 X 9 sets
Dumbbell Shoulder Press 12 X 9 sets
Total time: ~35 minutes. Rest 30 seconds in between sets

Crunches on swiss ball 200 X 5 sets

Note:
1) Not enough sleep due to work. Muscle were so sore, took more protein today and hope it recovers faster and it worked!!!
2) Workout with the similar weight I did last week. Still cant perform any isolation exercise after the injury from last 2 week! The joint is damn painful!!!!

This post has been edited by Sp00kY: Jul 1 2008, 07:42 PM

Hi,
My leg day is on Friday. Sorry I didn't use that one in the first page anymore.
Yupp, i didn't attend body combat already, it is too tiring!:p

So sorry paiseh paiseh....I am updating my workout daily now and i think it is better. However, I have edited the first page, sorry for the messy thread . Leg is on Friday and it is in the morning!
btw, i've answered the question liao, thanks for the comment, very much appreciated.

This post has been edited by Sp00kY: Jul 1 2008, 01:37 PM