16/12/2008

0700: Oats + 1/2 scoop whey
1030: 1 cup of milk
1300: o'briens triple decker
1600: 1 cup of milk
1900: Salmon, chicken
2030: 1 scoop of whey

DB Biceps Curls
2 X 20 X 11.5kg/arm
2 X 15 X 11.5
4 X 12 X 11.5

DB Triceps Extension
6 X 20 X 11.5kg/arm
2 X 15 X 11.5

17/12/2008

0640: 1 cup of milk + tuna
0815: Fried meehoon
1230: Fried meehoon + tuna
1645: tuna
1730: oats + 1/2 scoop of whey
2000: 1 scoop of whey
2100: 3 eggs

Brisk Walk 15 mins

Machine Chest Press
1 X 15 X 20kg/side
2 X 12 X 30
2 X 12 X 35
2 X 12 X 40
2 X 5 X 42.5

Machine Incline Chest
1 X 12 X 40
3 X 10 X 45 (feeling weird with the machine, sore on shoulders instead)

Machine Pectoral Flys
1 X 20 X 30
1 X 20 X 32.5
1 X 20 X 35
1 X 20 X 40

Cable Cross Over
1 X 15 X 45
3 X 15 X 50
1 X 10 X 60

This post has been edited by Sp00kY: Dec 17 2008, 10:25 PM

18/12/2008

0700: Muesli + milk
1000: Tuna
1230: Vegetarian mix rice
1530: whoemeal biscuits + tuna
1900: chicken, vege, salmon
2030: 1 scoop of whey

workout:
DB shoulder press
4 X 20 X 11.5kg/arm
4 X 15 X 11.5

DB Upright row
8 X 12 X 11.5kg/arl

Side Lateral Raise
8 X 12 X 6kg/arm

19/12/2008

0645: Oats + 1/2 scoop of whey, 2 oranges
1000: 3 biscuits + 1 cup of milk
1230: rice,mutton curry,vege
1845: oats + milo
2300: 2 oranges + 2 biscuits

Basketball for 2 hours

This post has been edited by Sp00kY: Dec 20 2008, 08:10 AM

21/12/2008

Wide Grip Pull Down
2 X 15 X 40
2 X 12 X 45
2 X 12 X 50
2 X 12 X 45

Seated Row
2 X 12 X 30
2 X 12 X 35
2 X 7 X 40

Upper Back Row
1 X 12 X 30
1 X 12 X 35
1 X 12 X 40
1 X 12 X 45

Lower Back
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
1 X 12 X 60

DB Row
4 X 12 X 20

DB Shrug
2 X 12 X 20
2 X 12 X 22.5

Abs Machine
1 X 60 X 60
1 X 50 X 60
1 X 40 X 60
1 X 12 X 80
1 X 12 X 85
1 X 12 X 90

This post has been edited by Sp00kY: Dec 22 2008, 08:03 PM

22/12/2008

DB Shoulder Press
8 X 12 X 11.5

Superset

DB upright row
8 X 15 X 11.5

DB Lateral raise
4 X 15 X 4.5

DB front lateral raise
4 X 15 X 4.5

23/12/2008

Incline DB Chest Press
2 X 12 X 17.5/arm
6 X 10 X 20

Flat DB Chest Press
6 X 7 X 20
2 X 12 X 17.5

Wide Grip Pull Down
2 X 12 X 40
1 X 12 X 45
1 X 12 X 50

Machine Chest Flyz
4 X 15 X 35

Crunches on swiss ball
8 X 30 X 20lbs

Total Time: ~45 mins

How come some of your workout only one set then suddenly the other day jumps to 5 sets like that >< ?

1 set? did i type it wrongly?
eg: i did 20 sets for chest today and 4 for back and 8 for abs



This post has been edited by Sp00kY: Dec 23 2008, 10:24 PM

spooky .. nice weight gain XD ! but what is ur weight now ?

I eat more than you but unable to gain weight like you.
Can teach me when we meet at gym?

THANKS. i started of at 63 then i was around 70 last 2 weeks (ate a lot), now i am settling back at 68kg...hope to hit 75kg though

oh can can....but i havent met u yet hhahah..we can train together...

give abit of advise le .. i'm 55 kg . bout 180 cm ..
imagine how skinny i am T.T ! what do i need to do......

eat right, train right and rest...you should be able to grow...

different people adapts differently on different trainings and diets...u just have to find one that suits you the most~

Hey Spooky! Wassup bro. Have u manage to gain the 6 pack back?

yupp..i am still working on it!I lost 2 kg (after proper eating) and the definition improved!
hows ya training?

I need to add more weights, 20kg squats aint gonna cut it. lol

dont worry about the weights, it should increase when u are doing it and pushing it the right way~

Really like your chest, its fully developed from all angles. And most of all the finger-like striations at the ribcage (between chest & lats). How did u get those ?

dude, you are on Cutting phase?

it seem likes eat no enough to gain size/bulk

and pin your latest pic in 1st post, that is a great motivation