the last salad i ate was kfc chicken popcorn salad

i c u in alot of post asking 4 ppl picture...aiyooooo

11-07-0

Rest Day.....

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Added on July 12, 2008, 9:29 pm12-07-08

Badminton Day.... hahaha. today lazy update..

This post has been edited by toto4d: Jul 12 2008, 09:29 PM

13-07-08

Diet:
5.10am : 1 glass of HL Milk + 1 scoop of whey + 2 slices of Wholemeal Bread + 1 multi-vitamin + 1 fish oil
7.20am (post running): 2 cups of Milo
8.10am : Teh C + Wantan Mee
12.10pm : Mixed Rice
6.30pm : 1 glass of HL Milk + 1 scoop of whey + Cheese Salad + 1 fish oil

Workout:
6.30am - 7.15am : Run for Charity
Distance : 10km (should be around 9km)
Time : 00:43:39

14-07-08

Diet:
6.40am : 1 glass of HL Milk + 1 scoops of whey + 4 spoons of oat + 1 fish oil + 1 multi-vitamin
8.00am : 1 glass of Green Tea
9.45am : 2 slices of Wholemeal bread
12.45pm (post workout) : 300ml of HL Milk + 1 scoops of whey
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried Eggs
2.30pm : 1 glass of Nescafe tanpa Gula
4.50pm : 2 slices of Wholemeal Bread
8.15pm : KFC Dinner Plate!
9.00pm : 1 Green Apple + 1 fish oil

Workout:
12.00pm - 12.40pm : Gym
Streching
30 x Bicycle Crunch

Squat * Smith Machine
10 x 90lbs
2 x 10 x 140lbs
10 x 150lbs

Barbell Bench Press
10 x 50lbs
3 x 10 x 90lbs

Barbell Shoulder Shrug
3 x 10 x 90lbs

Incline Bench Press *Smith
10 x 90lbs
8 x 140lbs
2 x 10 x 120lbs

40 x Bicycle Crunch
10 x Crunch

Drumbell Bent Over Flying
2 x 15 x [15lbs x 2]

6.00pm - 7.10pm : Swimming

15-07-08

Having flu... rest.... due to too much exercise?

16-07-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoops of whey + 2 slices of wholemeal bread (PB + Choc) + 1 multivitamin + 1 fish oil
8.00am : Green Tea
10.00am : 2 slices of wholemeal bread (Choc)
12.45pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.00pm : 2 slices of wholemeal bread (PB)
6.45pm (post running) : 1 glass of HL milk + 1 scoops of whey + 1 Green Apple + 1 fish oil
8.15pm : Company Dinner (Beers + Salad + Grilled fish/chicken + Boiled Vege)
10.40pm : 1/2 glass of HL Milk

Workout:
11.45pm - 12.35pm : Weight Training
Streching + 40 x Bicycle Crunch

Barbell Deadlift:
3 x 15 x 50lbs

Barbell Bent Over Row:
3 x 10 x 50lbs

Machine Lat Pull Down:
12 x 70lbs
3 x 10 x 100lbs

30 x Crunch

5.45pm - 6.20pm: Running
Distance : 7 x 800m = 5.6km
Time : 29.25mins
*Today run at new venue, a park with uneven road, may be can train to get used to change of gradient?

Basically a soft training day, just recovered from flu, dun want to overpush...

17-07-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoops of whey +1 Green Apple + 1 multivitamin + 1 fish oil
7.25am : 1 bowl of bubur ayam
8.00am : Green Tea
10.00am : 2 slices of wholemeal bread (Choc)
12.15pm : Nasi Campur + Chinese Tea
3.00pm : 1 slices of wholemeal bread (PB) + Necafe
6.45pm (post Hiking) : 1 can of 100plus + 1 glass of HL milk + 1 scoops of whey + 1 fish oil
7.35pm : 2 glass of Milk Tea + Tomyam Mee
9.50pm : 1/2 glass of HL Milk

Workout:
5.35pm - 6.40pm : Hashing

LOLZ, totally recoved from flu liao! Sweat like hell during hashing.

18-07-08

Diet:
6.45am : 1 glass of HL Milk + 1 Scoop of Whey + 4 spoons of Oat + 2 Scoop of Muesli + 1 fish oil + 1 Multi-vitamin
7.30am : 1 Regular Coffeebean Cafe Latte
10.00am : 1 glass of Teh Tarik + 2 slices of Wholemeal Bread (Choc + PB)
12.45pm (post workout) : 300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Ginger Chicken RIce + 2 Fried Eggs
3.30pm : 1 glass of Green Tea + 1.5 Slices of Wholemeal BRead (Choc + PB)
7.05pm (post running) : 1 glass of HL Milk + 1 Scoop of whey + 1 fish oil
7.30pm : 1 glass of Sour Plum Tea + Sea Weed + Taiwanese Dumpling

Workout:
11.50am - 12.40pm : Weight Training
Streching
30 x Decline Bench Sit-up

Squat *Smith Machine
10 x 90lbs
3 x 10 x 140lbs
10 x 160lbs

Barbell Bench Press
10 x 50lbs
2 x 10 x 90lbs
6 x 90lbs (planned do 10, failed at 6)

Drumbell Decline Bench Press
3 x 10 x [35lbs x 2]

Drumbell Shoulder Shrug
3 x 20 x [45lbs x 2]

20 x Decline Bench Sit-up

6.05pm - 6.50pm : Running at Bulatan Park
Distance = 9 x 800m = 7.2km
Time = 37.92mins

Basically a good day! Also bought a new Badminton Shoe - MIZUNO WAVE BLOCKER 5!

19-07-08

Badminton Day! Nothing special.

My dinner : Grilled Salmon!!!

20-07-08

Diet:
6.35am : 1/2 glass of HL MIlk + 2 slices of Wholemeal Bread (choc)
9.15am : 1 glass of Teh C + Wantan Mee + 1 multi-vitamin + 1 fish oil
11.00am : 1L of Soyrich Soya
2.00pm : Nasi Loh Bak
6.00pm : Chicken Salad (Chicken, Brocolli, Lettuce, Green Pepper, Tomato)
9.00pm : 2 slices Wholemeal Bread + Tuna + 1 green apple + 1 fish oil

Workout:
7.05am - 8.15am : Running at Bulatan Park
Distance : 13 x 800m = 10.4km (including 2 x 100m stride)
Time : 61.52mins (average 4.32mins for 10 laps, then slowdown...)

7.05pm -8.00pm : Swimming

Good Day!

21-07-08

Diet:
6.55am : 1 glass of HL Milk + 1 Scoop of Whey + 2 slices of of Wholemeal Bread (tuna +lettuce) + 1 fish oil + 1 Multi-vitamin
8.00am : 1 Glass of Lemon Myrth
10.00am : 1 glass of Green Tea + 2 slices of Wholemeal Bread (Tuna + lettuce)
12.45pm (post workout) : 300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Ginger Chicken RIce + 2 Fried Eggs
3.30pm : 1 glass of Green Tea + 2 Slices of Wholemeal Bread (Tuna + Lettuce)
7.30pm : Scramble Eggs Salad (4 eggs + 1 slices of cheese + lettuce + tomato + 1/2 glass of MIlk) + 1 fish oil
8.15pm : 1 pack of peanut (small) + 1L of Soya (still drinking...)


Workout:
12.00pm - 12.40pm: Weight Training
Warm Up Strecthing
30 x Decline Bench Sit-up

Barbell Bent Over Row *small barbell
3 x 10 x 70lbs

Barbell Deadlift *normal barbell
10 x 70lbs
3 x 10 x 90lbs

Machine Lat Pull Down
12 x 80lbs
3 x 10 x 110lbs

10 x Decline Bench Sit-up

5.55pm - 6.45pm: Running at Bulatan Park
Distance : 9 x 800m = 7.2km
Time : 38.63mins , Fastest Lap : 3.5mins

Yesterday not having good sleep... tired...

lol, almost 2 weeks of no-gym, no record weight, no proper meal, free and easy.

LOLZ, so nice=.="

Oh well, i think i gotta start working back=.=

i bought on whey 5.1lb whey( i think thats the weight) for rm300 in GNC Gurney=="

You could have saved RM100 by ordering from Reyzai or cy6ex.

Haha, yalo, but he said his mom is not trusting online dealer... Anyway, Rm300 at GNC should be ok la. Not too expensive.

dude. 100 bucks extra u saying not too expensive? lol buy 2 tubs from GNC equals 3 tub from reyzai man

LOL.... indeed. But I think this is consider cheaper comparing to those protein he bought previously....

raindrop ur mom not allow i can buy for u, and bring to your house, give me 5 bucks will do ! lol
where u train ?

22-07-08

Diet:
6.50am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemal bread (tuna, choc) + 1 fish oil + 1 multi-vitamin
8.00am : 1 glass of Lemon Myrtle
10.40am : 2 slices of Wholemeal Bread + 1 glass of Green Tea
12.20pm : Wantan Mee + Bak Cham Kai (ayam rebus)
3.00pm : 1 glass of Coffee + 1 slice of Wholemeal Bread
5.00pm : 1 slice of Wholemeal Bread
7.20pm : 1 glass of HL Milk + Chicken Salad
8.20pm : 1 glass of Lemon Myrtle ... (still working OT....)

Workout:
6.35pm - 7.05pm : Simple Yoga

unfortunately i dont live in subang or kl area, so FARRRR Away fro u guys
I always wish can go all those lyn gathering but aiyo i live so far, one day when i go college

i appreciate ur help, lyn got many nice ppl