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 Yeahz's Journal @ Strength Training & Swimming, BADASS!

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TSyeah_guyz
post Sep 7 2008, 12:57 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 8, Day 55
Saturday, 2008 September 6

Strength Workout

Warm up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x30kg
1x4x50kg
3x5x57.5kg

Barbell Bench Press
1x5xOlympic bar
1x5x35kg
3x5x37.5kg

Barbell Deadlift
1x5x30kg
1x5x62.5kg
1x5x65kg

Dips
2x8
1x3

Decline Crunch
2x8
1x5

Diet

7.45am: Breakfast
2 half boiled egg
Chocolate Bread
Coffee Milk

10.35am: Tea
Biscut

12.15pm: Lunch
Teh Ice
Rice+vege+pork

3.30pm: Tea
Oat+yogurt

6.05pm: Pre workout
Oat+yogurt
1 half boiled egg

7.45pm: Post workout
1 hard boiled egg

8.15pm: Dinner
Cheesy Onion Chicken

11.10pm: Supper
2 chicken breast
TSyeah_guyz
post Sep 8 2008, 12:21 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 8, Day 56
Sunday, 2008 September 7

Swimming Workout

Warm Up
2x100(:15 Swim
Total Body Stretch

1x400(:60 swimming
8x25(:15 Kick
2x50(:15 Pull with paddle and pullbouy
8x25(:15 Drill
30second Extra rest

5x100(:30

Warm-down
2x50(:20 Loosen

Total: 1.3km

Diet


1.15pm: Lunch
Teh Ice
Rice+vege+chicken

5.10pm: Tea
Oat+yogurt

5.40pm: Swimming workout

7.45pm: Dinner
2 Chicken wing
Guan lo Ban mee
Nescafe ice

10.10pm: Snack
2 oat biscut

12.35pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Sep 8 2008, 12:22 AM
TSyeah_guyz
post Sep 9 2008, 12:00 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 57
Monday, 2008 September 8

Rest day


Diet

7.40am: Breakfast
2 half boiled egg
2 slice of PB WW bread
1 cup of coffee

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.50pm: Lunch
Rice+vege+pork+taofu
Nescafe Ice

4.30pm: Tea
Oat Biscut
1 Slice Pb WW bread

6.15pm: Tea
1 cup of coffee
Oat biscut
Tuna

8.45pm: Dinner
Nasi lemak Ayam
Teh O ice Limao
Pepsi
TSyeah_guyz
post Sep 10 2008, 02:17 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 58
Tuesday, 2008 September 9

Rest day


Diet

7.40am: Breakfast
2 half boiled egg
2 slice of PB WW bread
1 cup of coffee

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Nescafe Ice

4.30pm: Tea
Oat Biscut
1 Slice Pb WW bread


7.15pm: Dinner
1 cup of coffee
Cheesy Onion Chicken
Bracolli
Tomato

2am: Supper
1 cup of coffee
2 slice Tuna PB WW bread
TSyeah_guyz
post Sep 10 2008, 10:19 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 59
Wednesday, 2008 September 10

Rest day


Diet

4.00am:
Coffee

7.40am: Breakfast
2 half boiled egg
3 Pumpkin Bun
1 cup of coffee

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Teh Ice

4.30pm: Tea
Chees bread with sausage

8.35pm: Dinner
2 fried Chicken
Bracolli
TSyeah_guyz
post Sep 11 2008, 10:51 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 60
Thrusday, 2008 September 11

Rest day

Strength Workout

Warm up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x60kg

Military Press
1x5xOlympic bar
3x5x30kg

Pendly Row
1x10xOly bar
3x5x40kg



7.40am: Breakfast
Coffee Milk
1 chocolate bread

10.55am: Tea
Oat Biscut

12.30pm: Lunch
Rice+vege+pork+taofu
Teh Ice

3.30pm: Tea
Oat biscut

8.35pm: Dinner
2 fried Chicken
Bracolli

10pm: supper
china burger
TSyeah_guyz
post Sep 12 2008, 10:10 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 61
Friday, 2008 September 12

Swimming

Easy swimming
1km


7.40am: Breakfast
2 PB WW bread
2 half boiled egg
1 cup of coffee

10.55am: Tea
1 slice of WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Chinese Tea

4.30pm: Tea
Oat biscut

6.15pm: Snack
Yogurt
2 slice of PB ww bread

6.15pm: Swimming

7.45pm
Chicken
yao cha guai
coffee
TSyeah_guyz
post Sep 14 2008, 03:24 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 62
Saturday, 2008 September 13

Strength workout

Squat
1x5xOly bar
1x5x40kg
1x3x50kg
3x5x60kg

Bench press
1x5xOly bar
3x5x37.5kg

Deadlift
1x5x40kg
1x5x67.5kg

Dips
1x8


7.40am: Breakfast
2 PB WW bread
2 half boiled egg
1 cup of coffee

10.55am: Tea
1 slice of WW bread

12pm: Lunch
2 PB WW bread

1.30pm: Tea
Tuna,
WW bread


1.40pm: Strength Workout

2.15pm: Snack
Tuna

3.15pm: Lunch
Pork dry mee
Lime tea

5.45pm
Blue berry bread
coffee

8.45pm: Dinner
Rice prawn
TSyeah_guyz
post Sep 14 2008, 10:43 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 9, Day 63
Sunday, 2008 September 14

Rest day



10.25am: Tea
Nescafe Ice
Wantan mee soup
2 slice of baked bread

1.30pm: Lunch
rice
pork, meat

5pm: Snack
KFC biggrin.gif
Lemon tea

8.15pm: Dinner
Mooncake
tuna


10.30pm: supper
2 Slice of PB WW bread
2 half boiled egg

This post has been edited by yeah_guyz: Sep 15 2008, 11:53 PM
TSyeah_guyz
post Sep 15 2008, 10:33 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
QUOTE(kikikilly @ Sep 14 2008, 11:54 PM)
MOON CAKE GOT TO GET SOME!
*
LOL, what?


actually the one i ate not called as mooncake..
dont knw how to call...it is without the lian yong..
come with alot of shape..pig...blabla
TSyeah_guyz
post Sep 15 2008, 11:58 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 64
Monday, 2008 September 15

Rest day

7.45am: Breakfast
2 slice PB WW bread
coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
KFC

3.30pm: Snack
Oat biscut


6.45pm: Dinner
Cheese meat rice
coffee

8.30pm: supper
Lemon tea
TSyeah_guyz
post Sep 17 2008, 12:29 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 65
Tuesday, 2008 September 16

Strength Workout

BB Squat
1x5xOly bar
1x5x40kg
1x5x50kg
3x5x62.5kg

BB Military Press
1x10xOly bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

7.45am: Breakfast
Oat Biscut
2 half boiled egg
coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
Ban mee+pork
Teh ice
Cam ice

4.45pm: Snack
Oat biscut

6.15pm: Pre
Mooncake
Yogurt

7.30pm: Dinner
Chicken breast
Lectture

8.30pm: supper
Fried Chicken Breast
Popiah

12.30am: supper
Tuna
TSyeah_guyz
post Sep 18 2008, 09:37 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 66
Wednesday, 2008 September 17

Circuit Workout

3set
25xLeg Raise
150x Jump rope
100xSides bend

Full body stretch

7.45am: Breakfast
2 slice PB WW bread
2 half boiled egg
coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
Pork dry mee
Coffee ice

3.00pm: Snack
Oat biscut

5pm: Snack
2 slice PB WW bread

6.15pm: Circuit Workout


6.45pm: Post
Tuna

7.30pm: Dinner
Chicken breast
Lectture
Tomato

9pm: supper
Mooncake

12am: supper
Oat biscut
TSyeah_guyz
post Sep 18 2008, 10:58 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 67
Thrusday, 2008 September 18

Strength Workout

BB squat
1x5xOly bar
1x5x40kg
3x5x65kg
sucks...65kg is too heavy for me.. last rep is damn hard for me... and 2time attempt only able to stand up with a bad form...

Bench press
1x5xOly bar
3x5x40kg

Deadlift
1x5x40kg
1x5x67.5kg

Dips
1x8
1x7

7.45am: Breakfast
2 slice of PB WW bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
Rice+chicken+taofu+vege
Teh ice

3.00pm: Snack
Pandan bread

4pm: Snack
Oat biscut

6.15pm: Pre

6.35pm: Strength Workout

7.30pm: Dinner
Chicken breast
Lectture
Tomato
Omelette

9pm: supper
Mooncake

11am: supper
Tuna



This post has been edited by yeah_guyz: Sep 18 2008, 11:07 PM
TSyeah_guyz
post Sep 18 2008, 11:09 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
QUOTE(jamis @ Sep 18 2008, 12:38 PM)
ur diet seems to have lots of carbs after 6 o.O. but i like the tuna as supper idea. tongue.gif
*
ya, tuna is a great idea, but that's exp...1 can RM4, i am kinda bored of it...that's why load with some carbs tongue.gif
haha , only certain day... not everyday...
as i was damn hungry tongue.gif
TSyeah_guyz
post Sep 20 2008, 12:06 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 68
Friday, 2008 September 19

Easy Swimming



7.45am: Breakfast
2 slice of PB WW bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
Rice+chicken+taofu+vege
Teh ice


4.30pm: Snack
Oat biscut

6.15pm: Pre
Tuna
Oat Biscut

6.35pm: Swimming

8.30pm: Dinner
Tuna
Lectture
Tomato
3egg Omelette
Coffee

12am: supper
Tuna
TSyeah_guyz
post Sep 21 2008, 11:43 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 69
Saturday, 2008 September 20

Strength Workout

BB Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
3x5x65kg

Military Press
1x5xOly bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

Dips
2x5xBW


7.45am: Breakfast
2 slice of PB WW bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat biscut

12.00pm: Lunch
2 slice of PB WW bread

1.15pm: Lunch
Teh Ice
Rice+vege+chicken

3.55pm: Pre
Oat+yogurt+tuna

4.30pm: Strength Workout

6.35pm: Post
Tuna
Oat+yogurt

10.30pm: Dinner
Chicken Crop
Chocolate drink

This post has been edited by yeah_guyz: Sep 22 2008, 09:00 PM
TSyeah_guyz
post Sep 21 2008, 11:48 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 10, Day 69
Sunday, 2008 September 21

Rest Day


7.15am: Breakfast
2 half boiled egg

7.30am-2pm
Sleep!!! whole night no sleep deng...


2.15pm: Lunch
Teh Ice
Wantan mee

4.45pm: Tea
2 cup of old towncoffee
Blueberry Toast


10pm: Dinner
Nasi Paprik
Teh O limao Kosong ice

my godness, the paprik is oily...sucks

This post has been edited by yeah_guyz: Sep 22 2008, 09:00 PM
TSyeah_guyz
post Sep 22 2008, 09:11 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 11, Day 71
Monday, 2008 September 22

Strength Workout

BB Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
3x5x65kg

Bench Press
1x5xOly bar
1x5x30kg
3x5x40kg

Deadlift
1x5x40kg
1x5x60kg
1x5x70kg

Dips
1x5xBW


7.45am: Breakfast
Chocolate Bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

34pm: Snack
2x banana

6.35pm: Pre
Tuna
Oat

7.00pm: Strength Workout

8.30pm: Dinner
Chicken
tomato
2 egg omelete
Lecture

9.30pm: Supper
Coffee
Biscut

This post has been edited by yeah_guyz: Sep 23 2008, 11:39 PM
TSyeah_guyz
post Sep 23 2008, 11:38 PM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

Joined: Oct 2005
From: HeAv3N
Week 11, Day 72
Tuesday, 2008 September 23

Rest Day


7.45am: Breakfast
2 WW PB Bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat cracker

12.30pm: Lunch
Nescafe Ice
Rice+vege+chicken

3pm: Snack
1x banana

7.10pm: Dinner
2 piece chicken
Biscut
Yaocha guai

9.30pm: Snack
Cha Siu Pao
Soya

12am: Supper
Tuna
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