Week 11, Day 73
Wednesday, 2008 September 24

Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x50kg
1x3x60kg
3x5x67.5kg

Military Press
1x5xOly Bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

Dips
2x6
1x3


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

3pm: Snack
Oat Cracker

6.15pm: Pre
Oatmeal+Yougurt
Biscut

8.15pm: Dinner
Chicken Breast
Sambal sotong
2 egg
Bracolli

9pm:

OT OT OT
Damn i hate it

This post has been edited by yeah_guyz: Sep 25 2008, 09:51 AM

Week 11, Day 74
Thrusday, 2008 September 25

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
Soya Bean
Spicy ban mee

3pm: Snack
Oat Cracker

7.25pm: Dinner
BuFFET NIGHT!!

ALL is about Eat Eat EATTTT! lol

Sushi
Meat
Chicken
Lampchop
Sushi
Shashimi
Fish
Raw Salmon
Raw Tuna
And alot...
Few Cup alchohol

consume more than 1k calorie i estimate...lol

Week 11, Day 75
Friday, 2008 September 26

Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x50kg
1x3x60kg
3x5x67.5kg

Bench Press
1x5xOly Bar
3x5x42.5kg

Deadlift
1x5x40kg
1x5x55kg
1x5x60kg
1x5x72.5kg

Incline DB Bench PRess
1x5x35pound
2x5x30pound

Decline Crunches
1x12
1x11
1x5


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

3pm: Snack
Oat Cracker

6.15pm: Pre
Oatmeal+Yougurt

8.15pm: Dinner
Chicken Breast
Tomato
Tuna
Bracolli

9pm: Tea
Teh O ice Limao kong

11.30pm: Supper
2 half boiled egg



This post has been edited by yeah_guyz: Sep 28 2008, 12:10 AM

Week 11, Day 77
Sunday, 2008 September 28

Rest DAy


11am: Breakfast
3 pumpkin bread
2 half boiled egg
1 cup of coffee

1.30pm: Lunch
Chicken Rice
Teh ice

5pm: Tea
Chicken
Puasa kuih

7.30pm: Dinner
Omelete
tuna
tomato
lecture

10.30pm: Tea
2 hard boiled egg
2 pack oat biskut
coffee

This post has been edited by yeah_guyz: Sep 28 2008, 11:31 PM

Week 12, Day 78
Monday, 2008 September 29

gosh...70kg squat is hard...last rep i was not able to stand up, and finaly stand after 2 attempt with a damn bad posture

Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
1x3x60kg
3x5x70kg

Military Press
1x5xOly Bar
1x5x30kg

Pendlay Row
1x5x30kg
1x5x32.5kg
3x5x42.5kg

Dips
3x5xBW

Bench Dips
3x5xBW

7.30am: Breakfast
2 pack Oat biscut
2 half boiled egg
1 cup of coffee

8.30am: Tea
Teh ice

11am: Snack
Oat Biscut

12.20pm: Tea
Rice
Chicken
Taofu
Vege
Fish
China Teh

4pm:Snack
Oat Biscut

6pm:Snack
Old Town Coffee
Old Town Toast

7.15pm: Strength Workout

8.30pm: Dinner
2 egg omelete
Tuna
Tomato
Lecture
Coffee

10.45pm:Snack
Tuna

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM

Week 12, Day 79
Tuesday, 2008 September 30


Rest Day


7.30am: Breakfast
2 pack Oat biscut
2 half boiled egg
1 cup of coffee


10am: Snack
Oat Biscut

12.20pm: Tea
Rice+pork+egg+vege
Teh Ice

3.30pm:Snack
Oat Biscut

6pm:Snack
Chocholate

7.45pm: Dinner
Espresso
Nando Quarter Chicken
Coslaw, corn

12.15pm:Supper
Maggi Goreng Ayam+Telur
Teh O Limao Kosong ice

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM

Week 12, Day 80
Wednesday, 2008 October 1


Rest Day


11am: Breakfast
2 pack Oat biscut
KFC chicken
Lemon Tea

Sing K at Neways ..lol
1.50pm: Tea
Spacheti+fish
Espresso

3.30pm: Tea
Beers

7.30pm:Snack
Teh Ice

10.15pm:Supper
2 half boiled egg
Tuna
oat biscut

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM

Week 12, Day 81
Thrusday, 2008 October 2


Strength Workout

Squat
1x5xOly bar
1x5x40kg
1x5x50kg
1x5x60kg
3x5x70kg

Bench Press
1x5xOly bar
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Deadlift
1x5x40kg
1x5x50kg
1x5x55kg
1x5x60kg
1x5x75kg

Incline DB Bench press
2x5x30pound
1x5x40pound

Dips
1x5
1x3


1pm: Brunch
Nescafe Ice
Chicken Rice with pork


5.00pm: Tea
Oatmeal+yogurt

6.00pm: Tea
Oat biscut

7.00pm: Tea
1 TBS tuna..lol wtf?

7.15pm: Strength workout

8.15pm:Post
100 plus

8.40pm: Dinner
Chicken breast +tomato+lettuce+black pepper+ olive oil...ya fry it!

11.45pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM

Week 12, Day 82
Friday, 2008 October 3


Rest Day

7.40pm: Breakfast
2 hard boiled egg
1 slice of PB WW bread
Dutch lady chocholate milk


10.40pm: Tea
1 slice of WW bread

12.20pm: Lunch
Nescafe Ice
Rice+vege+chicken+taofu


4.00pm: Tea
Crackers

6.00pm: Tea
Oat biscut
2 slice of Tuna WW PB bread

7.00pm: Tea
yogurt

8.40pm: Dinner
Chicken breast
2 slice of PB WW bread

11.30pm: Supper
Biscut

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM

Week 12, Day 83
Saturday, 2008 October 4


Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x55kg
1x3x60kg
3x5x70kg

Military Press
1x10xOly Bar
3x5x30kg

Pendlay Row
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Dips
3x5xBW

Bench Dips
3x5xBW

7.40pm: Breakfast
2 hard boiled egg
2 slice of PB WW bread
Coffee

10.40pm: Tea
Cracker
1 slice of WW bread

12.20pm: Lunch
Tea
Rice+vege+pork+taofu+fish


7.00pm: Tea
yogurt+oatmeal

9.30pm: Dinner
2x Chicken breast
Fried Keow Tiao

1.30pm: Supper
Tuna+2 half boiled egg

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM

Week 12, Day 84
Sunday, 2008 October 5


Rest Day


12.30pm: Brunch
Coffee
2 slice of WW bread+2 egg omelete+tuna=sandwish
Chocolate
Flaxseed Softgel


4.00pm: Tea
2 slice of ww bread+tuna+yogurt
Coffee

5.00pm: Tea
Crap snack

6.15pm: Tea
yogurt+oatmeal


8.30pm: Dinner
Chicken breast
Ban mee
Teh ice

10.30pm: Supper
Mocha

Recently spent alot in sport stuff..omg

Swimming stuff
TYR Caps, TYR paddle, Speedo Pullbouy, TYR googles


Gym and other stuff
Harbinger gloove, Futuro ankle support, Omron Body fat monitor, Blender bottle, Harbinger Jump rope, Ons Flaxseed Softgel





Update for my body status
Week 1 Status-2008 July 14
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9

Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10

well, from the status, i've gained 4kg but my body fat % remaining the same...wtf

i starting gaining weight after i working since 1st August
Few reason.

1. i have only 2 meal before i working, very bad lifestyle, sleep at 5-6am, wake up 2-3pm..nightstalker life
2. after working, started go for gym, >5meal per days.. perhaps i consume too much calorie..that's why gaining fat

well, i am happy with the result... i can see obvious improvement of my quad and tricep
yeah..more to go! i love Rippetoe!

This post has been edited by yeah_guyz: Oct 6 2008, 12:12 AM

drill is a term for swimming, to learn how to catch water with your palm with certain style and form, go youtube serch for swimming drilling then u can have clearer idea

Kick mean kick lo...lol/.... just use leg to kick water

pull mean pull water..using your hand only without leg kicking

lol... i hate condo pool..i think it less than 25m, should be 20 or less than

Week 13, Day 85
Monday, 2008 October 6


Rest Day

7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Soya bean
Chicken rice+pork+vege

3.00pm: Tea
Cracker

4.00pm: Tea
Cracker

5.00pm: Tea
1 slice PB WW bread


8.30pm: Dinner
Tuna+2slice of PB WW bread
Coffee
Lettuce fry omellete


This post has been edited by yeah_guyz: Oct 8 2008, 12:34 AM

erm.. i am not bodybuilder
i just want to get a better bodyshape

BUT bodybuilder dont avoid supper
do more serch on it

Week 13, Day 86
Tuesday, 2008 October 7


Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x3x60kg
3x5x70kg

Bench Press
1x5xOly Bar
1x5x30kg
1x5x35kg
1x5x40kg
3x5x47.5kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x75kg

Dips
3x5xBW

7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Teh ice
Rice+Chicken+vege+egg

4.00pm: Tea
Cracker

5.00pm: Tea
1 slice PB WW bread

6.45pm
Oatmeal+yogurt

8.30pm: Dinner
Clay pot mee
Chicken Breast

11.00pm: Tea
Pepsi

12.45am: Supper
Tuna
2xFlaxseed Softgel

This post has been edited by yeah_guyz: Oct 8 2008, 12:46 AM

Week 13, Day 87
Wednesday, 2008 October 8


Rest Day



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Rice+Chicken+vege+seafood

5.00pm: Tea
Starbuck Coffee

8.30pm: Dinner
Yao cha guai
Lettuce
Chicken
Mango

11.30pm: Tea
Tuna
1 TBS PB
2 half boiled egg
Coffee

Week 13, Day 88
Thrusday, 2008 October 9


Rest Day



7.45pm: Breakfast
1 pack oat biscut
Dutch Lady coffee milk

10.30am: Tea
Cracker

12.30pm: Brunch
Rice+Chicken+vege
Teh ice

3.00pm: Tea
Cracker

4.30pm: Tea
Cracker

6.00pm: Tea
Cracker

9.00pm: Dinner
Nasi lemak +egg+ 2 chicken
coffee

Week 13, Day 89
Friday, 2008 October 10


Rest Day



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Fried rice
Liang cha

3.30pm: Tea
1 slice PB WW bread

5.00pm: Tea
Cracker

7.45pm: Dinner
Lettuce
Chicken
Coffee

haha,ya this week sucks...wed supposed to be gym day..but OT...zz
then Thrus OT too...

Friday raining heavy...cant get out

try google or wiki for the explanation of drilling lo

driling is served as a purpose to train and improve your stoke and feeling of catching water

Week 13, Day 90
Saturday, 2008 October 11


Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x60kg
3x5x70kg

Military Press
1x5xOly Bar
1x5x25kg
1x5x30kg
1x5x32.5kg

Pendlay Row
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x75kg

Dips
3x5



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10am: Tea
Oat Biscut

11am: Tea
Oat biscut

12.15pm: Tea
1 slice PB WW bread

3.00pm: Lunch
Tomato
Bracolli
Chicken+olive oil

4.45pm: Pre
Oat+yogurt
Tuna

6.25pm: Post
2 hardboiled egg

7.15pm: Dinner
Chicken+Olive oil
Bracolli

9.15pm: Dinner
Mango+banana blended +ice cream
Tomyam fried rice

10.45pm: Tea
Mocha