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

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TSyeah_guyz
post Aug 27 2008, 11:49 PM

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

Joined: Oct 2005
From: HeAv3N
Week 7, Day 45
Wednesday, 2008 August 27

Rest day

Diet

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

10.35am: Tea
1 slice of WW bread

12pm: Lunch
Rice+vege+chicken+egg
Chinese tea

3.30pm: Tea
1 pack of biscut

5pm: Tea
1 slice of WW bread

8.30pm: Dinner
Omeletter consist of 3 eggs,tuna,tomato,cabbage
1 cup of milk

11.30am: Supper
Tuna
TSyeah_guyz
post Aug 28 2008, 11:02 PM

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

Joined: Oct 2005
From: HeAv3N
Week 7, Day 46
Thrusday, 2008 August 28

Strength Workout

Barbell squat
1x5xBarbell
1x5x30kg
1x3x40kg
3x5x50kg

Military Press
1x5xOlympic Bar
3x5x25kg

Barbell Row
1x5xOlympic Bar
1x5x25kg
3x5x35kg

Dips
2x5

Decline Crunch
2x10

Diet

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

10.35am: Tea
1 pack of oat biscut

12.30pm: Lunch
Kon Lo Ban mee
Red bean tong sui
Fruit

3.30pm: Tea
1 pack of biscut

4.15pm: Tea
1 slice of WW bread

5pm: Tea
1 slice of WW bread

9pm: Dinner
Omelette consist of 2 eggs,tomato,Onions
Roasted Chicken
1 cup of milk
TSyeah_guyz
post Aug 30 2008, 12:36 AM

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

Joined: Oct 2005
From: HeAv3N
Week 7, Day 47
Friday, 2008 August 29

Swimming Workout

Warm up
Full body Stretch
2x100m

4x100m
4x25m kicking

............
f***ed up.... starting raining and lightning ..the lifeguard f***ed me put of the pool

sian.... i HATE RAINY DAY!!!

Diet

7.40am: Breakfast
2 half boiled egg
1 pack oat biscut
1 cup of coffee

10.35am: Tea
1 pack of cracker

12.30pm: Lunch
Rice, taofu,egg,pork

4.30pm: Tea
2 cracker

6.15pm: Tea
oatmeal+yogurt
1 Cup of milk

8pm: Dinner
Chocolate Cake
Roasted Chicken

11.15pm: Supper
3 half boiled egg
TSyeah_guyz
post Sep 1 2008, 12:43 PM

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

Joined: Oct 2005
From: HeAv3N
Week 7, Day 48
Saturday, 2008 August 30

Rest

Diet

7.40am: Breakfast
1 pack oat biscut

10.35am: Tea
1 pack of cracker

1.30pm: Lunch
Rice, taofu,egg,pork

3.30pm: Tea
Pepsi

5.45pm:
Coffee
Blue berry bread

9pm: Dinner
Rice+vege+meat
Chocholate drink

11.35pm: Supper
Soya bean
Teh O Limau kosong ice
7 stick of satay
TSyeah_guyz
post Sep 1 2008, 12:51 PM

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

Joined: Oct 2005
From: HeAv3N
Week 7, Day 49
Sunday, 2008 August 31

Rest

Diet

10.30am: Breakfast
Coffee ice
Wantan mee
2 half boiled egg

3.30pm: Lunch
Rice+vege+meat

4.15pm: Tea
Teh O Limao Kosong ice
Roti canai

9pm: Dinner
Rice
Sea food...
ya! family day wub.gif

11.35pm: Supper
Teh O Limao ice
TSyeah_guyz
post Sep 1 2008, 11:08 PM

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

Joined: Oct 2005
From: HeAv3N
Week 8, Day 50
Monday, 2008 September 1

Rest

Diet

10.30am: Breakfast
Teh ice
Wantan mee

2.15pm: Lunch
Rice+vege+meat

3.45pm: Tea
Chicken

5.45pm: Tea
Bread
Latte

7pm: Dinner
Teh ice
Chicken chop rice

11.20pm: Supper
2 half boiled egg
TSyeah_guyz
post Sep 3 2008, 12:00 AM

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

Joined: Oct 2005
From: HeAv3N
Week 8, Day 51
Tuesday, 2008 September 2

today workout was nice..i love the feeling

Strength Workout

Wam up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x55kg

Barbell Benchpress
1x5xOlympic bar
3x5x32.5kg

Barbell Deadlift
1x5x40kg
3x5x60kg

Dips
1x8xBW
2x3xBW

Decline Crunches
2x10
1x5

Full body Stretch

Diet

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

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Bo Choi mee dry
Teh ice

4.45pm: Tea
1 slice of PB WW bread

6.25pm: Preworkout
Yogurt+oat
1 half boiled egg

6.40pm: Strength Workout

7.45pm: Postworkout
1 hard boiled egg

8.15pm: Dinner
1 can tuna
2 slice of WW bread
Bak Choy


12.20am: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Sep 3 2008, 12:13 AM
TSyeah_guyz
post Sep 3 2008, 11:38 PM

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

Joined: Oct 2005
From: HeAv3N
Week 8, Day 52
Wednesday, 2008 September 3

tried Circuit Workout today..it's great laugh.gif
http://www.bodybuilding.com/fun/rudy8.htm

Circuit Workout

Wam up
Full body Stretch

Leg raise
3x20

Jump Rope
3x150

Side bends
3x100

Diet

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

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Rice+vege+taofu
Teh ice

3.05pm: Tea
1 slice of PB WW bread

4.05pm: Tea
2xbanana

6.15pm: Preworkout
1x banana

7.15pm: Circuit Workout

8.15pm: Dinner
2 pack Oat Biscut
chicken Breast
Bak Choy

11.40am: Supper
Tuna
pizzaboy
post Sep 4 2008, 10:24 AM

Look at all my stars!!
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9,495 posts

Joined: Dec 2004
QUOTE
Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x55kg

Barbell Benchpress
1x5xOlympic bar
3x5x32.5kg

Barbell Deadlift
1x5x40kg
3x5x60kg
As I would assume you're FAR from hitting a plateau yet, I think you should increase the weights on your deadlifts after each set. And I would reduce the reps to about 3 reps instead.
The purpose people use a 3x5 (usually for squats) with a standard weight is because they want to get the body conditioned and used to that weight so they can put small increments the next time.

You don't need to, you can just add 60,65,70KG's or so.
TSyeah_guyz
post Sep 4 2008, 10:16 PM

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

Joined: Oct 2005
From: HeAv3N
Week 8, Day 53
Thrusday, 2008 September 4

Strength Workout

Wam up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x57.5kg

Barbell Row(Deload)
1x5x30kg
3x5x40kg

Barbell Military Press
1x5x25kg
3x5x30kg

Decline Crunches
2x10
1x8

Full body Stretch

Diet

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

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Yong Tao Fu
Vsoy Soya Milk

3.05pm: Tea
1 slice of PB WW bread

4.05pm: Tea
Mooncake

6.45pm: Preworkout
Yogurt+oat
1 hard boiled egg

7pm: Strength Workout

8pm: Postworkout
1 hard boiled egg

8.15pm: Dinner
Chicken Breast
Omellete with Onion
TSyeah_guyz
post Sep 5 2008, 11:22 PM

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

Joined: Oct 2005
From: HeAv3N
Week 8, Day 54
Friday, 2008 September 5

Rest Day


Diet

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

10.55am: Tea
Biscut

12.15pm: Lunch
Sui jiao Mian
Fo Zho Yi mai

3.30pm: Tea
2 slice of WW bread

4.35pm: Tea
2 banana

7.15pm: Dinner
Chessy Chicken Breast
Omellete with Onion
A cup of coffee

8.15pm: Dinner
2 pumpkin bun
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
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