Week 5, Day 30
Tuesday, 2008 August 12

Started Rippetoe Strength Workout from week 5

Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x5xOlympic barbell
1x5x30kg
1x5x40kg
3x5x45kg

Dumbbell Bench Press
1x5x25pound
3x5x30pound

Barbell Deadlift
1x5x55pound
1x5x75pound
3x5x90pound

Dumbbell Decline Bench Press
3x5x25pound

Decline Crunch
2x20

Diet

7.35am: Breakfast
3 hard boiled egg-wanted to cook half boiled...end up with overcook
1 cup of coffee

10.15am: Brunch
Biscut

12.30pm: Lunch
Teh ice
Rice+vege+chicken

3.30pm: Tea
Biscut

6.55pm: Pre workout
Yogurt+oat

7.10pm: Strength Workout

8.35pm: Post Workout
Half cup of milk

8.45pm:
Lemon Roasted chicken+onions
Braccoli
Cabbage
Tomato

10pm:
1 cup of milk

This post has been edited by yeah_guyz: Aug 12 2008, 10:11 PM

Week 5, Day 31
Wednesday, 2008 August 13

arr... just got back to home at 2am.....
OT at office till 1.30am...

today supposed to be my swimming day...haiz

Rest

Diet

7.35am: Breakfast
2 half boiled egg
1 cup of coffee
Oat + Yogurt

10.55am: Brunch
Biscut

12.30pm: Lunch
Teh ice
Rice+vege+chicken

3.30pm: Tea
Biscut

6.55pm: Tea
Biskut

9pm: Dinner
Fried rice with 2 omelette

2am:
1 cup of milk
2 half boiled egg

Week 5, Day 32
Thrusday, 2008 August 14


Rest

Diet

8.45am: Breakfast
Crackers

10.30am: Brunch
Cracker

12.30pm: Lunch
Coffee ice
Rice+vege+chicken

2.30: Snack
Walnut

3.30pm: Tea
Biscut

6.15pm: Tea
Oat+yogurt

7.50pm: Dinner
Chicken,bracolli,onion

9.30pm:
1 cup of milk

11.15pm
2 half boiled egg

are you a swimming competitor?

no la, i just love swiming

i swim slow...freestyle 50m at 48s

my time of 50m= to olympic freestyle 100m

lol thats alright ive seen slower

so you are swimming competitor?
what is your best time

it's hard to find swimming prartner..
my friend around us dont really like swimming, they just like to play water=.=, swim 50m then said very tired....=.=ll
to them, swimming pool is just served as a mamak stall to chitchat...lol

Week 5, Day 33
Friday, 2008 August 15


Rest

Diet

7.45am: Breakfast
1 WW Bread
3 half boiled egg
1 tbs olive oil
1 cup of coffee

10.30am: Brunch
Walnut

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

2.30: Snack
Walnut

3.30pm: Tea
Biscut

4.15pm: Tea
Cracker

7.00pm: Tea
1 cup of Old Town Coffee
1 cup of Old Town Tea
3 slice of bread with planta kaya

10.30pm:
McD half pounder burger

11.15pm
half of cha siu pao

12.35am
A cup of milk

This post has been edited by yeah_guyz: Aug 18 2008, 12:24 AM

Week 5, Day 34
Saturday, 2008 August 16


Rest

Diet

7.45am: Breakfast
1 WW Bread
3 half boiled egg
1 tbs olive oil
1 cup of coffee

10.30am: Brunch
Walnut+ 1 slice of WW bread

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

3.30: Tea
Wantan mee
Teh ice

6.15pm: Tea
Banana Snack

8.00pm: Dinner
Fried Rice

9.30pm:
A cup of milk

11.15pm
A cup of milk
Banana Tart

This post has been edited by yeah_guyz: Aug 18 2008, 12:29 AM

Week 5, Day 35
Sunday, 2008 August 17


Rest

Diet

10.15am: Breakfast
Wantan mee
1 cup of Tea ice

2.00pm: Lunch
Rice+Port+chicken+Fish
A cup of milk

4.30: Tea
Fritata
A cup of coffee

6.45pm: Dinner
Rice+vege+fish

11.45pm
Yogurt

12.40am
2 half boiled egg

Week 6, Day 36
Monday, 2008 August 18


Swimming Workout
Easy swimming
600m only...

Diet

8am: Breakfast
2 Slice of PB WW bread
1 cup of milk

10.50pm: Lunch
Walnut
3 piece Crackers

12.35pm: Lunch
Rice+Port+chicken+egg
Teh ice

3.30: Tea
Banana
Walnut

4.30pm: Tea
Banana
Cracker

5.35pm-Tea
Banana

6.15pm-Tea
Yogurt+oat

8.30pm-Dinner
Chocolate Ball
Roasted Chicken breast

11.15pm-Supper
2 half boiled egg

Week 6, Day 37
Tuesday, 2008 August 19



Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x10xOlympic barbell
1x5x30kg
1x5x40kg
1x3x45kg
3x5x47.5kg

Dumbbell Bench Press
3x5x30pound

Barbell Deadlift
1x10xOlympic barbell
1x5x30kg
1x5x40kg
3x5x47.5kg

Dumbbell Decline Bench Press
3x5x20pound

Decline Crunch
2x20
1x10

Diet

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

10.35am: Brunch
2 slice of WW bread

12.30pm: Lunch
Rice+vege+chicken
China tea ice

3.00pm: Tea
Banana
Almond

3.30pm: Tea
2 slice of WW bread

5pm: Tea
Banana
Almond

6.30pm: Pre workout
1 hard boiled egg

6.40pm: Strength Workout

8.20pm: Post Workout
1 hard boiled egg

8.45pm:
2 piece of fried chicken breast
popiah

11.45pm:
1 cup of milk


This post has been edited by yeah_guyz: Aug 19 2008, 11:44 PM

Week 6, Day 38
Wednesday, 2008 August 20

Supposed to be a swimming day...stupid raining

Rest Day


Diet

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

10.35am: Brunch
2 slice of WW bread

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

4pm: Tea
1 slice of WW bread

5pm: Tea
1 slice of WW bread

7.10pm: Snack
2 pack oat biscut
1 cup of milk

9.15pm: Dinner
Roasted chicken breast
Cucumber
Cabbage
Bracolli
1 cup of milk

11.45pm:
2 half boiled egg

Week 6, Day 39
Thrusday, 2008 August 21

Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x10xOlympic barbell
1x5x30kg
1x3x40kg
3x5x50kg

Row
1x10xOlympic barbell
1x5x25kg
3x5x30kg

Military Press
1x5xOlympic barbell
3x5x30kg

Decline Crunch
3x8


Diet

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

10.35am: Brunch
2 slice of WW bread

12.30pm: Lunch
Rice+vege+chicken+taofu
China tea ice

3.00pm: Tea
Biscut

3.30pm: Tea
2 slice of WW bread

4.30pm: Tea
2 pack of oat biscut

6.30pm: Pre workout
oat+yogurt
1 cup of milk

6.45pm: Strength Workout

8.35pm:
Roasted chicken breast
Bracolli
Cabbage
Tuna

9.45pm:
1 cup of milk

11.45pm:
2 half boiled egg
Tuna

Week 6, Day 40
Friday, 2008 August 22

damn..i hate the stupid rain.. i wanted to swim

Rest day

Diet

7.45am: Breakfast
2 half boiled egg
2 pack oat biscut
1 cup of coffee

10.35am: Brunch
1 pack oat biscut

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

4.15pm: Tea
Oat Biscut

5.30pm: Tea
2 pack of oat biscut

7.15pm: Pre workout
oat biscut
half cup of milk

9pm: Dinner
Roasted chicken breast
Bracolli
Tomato
1 cup of milk

11.35pm:
Tuna
1 cup of milk

Week 6, Day 41
Saturday, 2008 August 23



Rest day

Diet

7.45am: Breakfast
2 half boiled egg
2 pack oat biscut
1 cup of coffee

10.35am: Brunch
1 pack oat biscut

2.30pm: Lunch
Rice+vege+chicken+egg

5.15-8pm: Sleep

8.45pm: Snack/b]
1 cup of milk
1 pack oat biskut

[b]10pm: Dinner
Bakuteh
China tea

2am: Supper
1 cup of milk
Tuna

Week 6, Day 42
Sunday, 2008 August 24


Rest day

Diet



1.15pm: Lunch
Rice+vege+chicken+egg
1 cup of coffee

3.30pm: Tea
2 slice of PB WW bread

6.15pm: Snack/b]
4 piece of oat biskut
1 glass of milk

[b]8pm: Dinner
Rice+vege+chicken+salmon
Teh ice

12.45am: Supper
2 half boiled egg

Week 7, Day 43
Monday, 2008 August 25

i was waiting for the squat rack for more than 20min=.=

Strength workout

Barbell squat
1x5x Olympic Barbell
1x5x30kg
1x3x40kg
1x5x50kg

Dumbbell Bench Press
3x5x35pound

Deadlift
1x5x30kg
1x5x40kg
1x5x50kg
1x5x52.5kg

Decline Crunch
3x10

Diet


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


10.35am: Tea
1 pack Oat biscut


11.45am: Tea
Cracker

12pm: Lunch
Rice+vege+chicken+egg
1 cup of Teh ice

3.30pm: Tea
1 pack of biscut

5.05pm: Snack
1 pack Oat biscut

6.40pm: Preworkout
1 pack of oat biscut
1 cup of milk

9pm: Dinner
Roasted chicken
Omelette consist of 3 egg, tomato,onion < it tastes good

11pm: Supper
1 cup of milk

This post has been edited by yeah_guyz: Aug 25 2008, 11:16 PM

Lol sorry now only read this message.my fastest is about 37secs for the 50 meter(if i sprint) ...I train alone too my friends are not into swimming =(yeah they just splash around and talk about whats on their minds...

Week 7, Day 44
TUesday, 2008 August 26

Rest day

Diet

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

10.35am: Tea
1 pack Oat biscut

12pm: Lunch
Rice+vege+chicken+egg
1 cup of Teh ice

3.30pm: Tea
1 pack of biscut

5pm: Tea
Cracker

9pm: Dinner
Rice with port egg

11pm: Supper
1 cup of milk

12.30am: Supper
2 egg

This post has been edited by yeah_guyz: Aug 27 2008, 11:50 PM