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

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TSyeah_guyz
post Dec 7 2008, 11:13 PM

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

Joined: Oct 2005
From: HeAv3N
Week 21, Day 147
Sunday, 2008 December 7


Melaka 1 day trips
Eat eat eat rclxms.gif

7.45am: Breakfast
3 egg
Coffee
2 flaxseed oil
Egg tart

10.am: Tea
egg sandwish
ice lemon tea

1.15pm: Lunch
Pork Burger
Hong kong Tea ice

3.45pm: Tea
Melaka Chicken Rice

6.15: Tea
Mango+ ice blended+ icecream

9.45: Dinner
Pork rice
TSyeah_guyz
post Dec 8 2008, 11:38 PM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 148
Monday, 2008 December 8


Strength Workout

Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x82.5kg

Bench Press
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
2x5x57.5kg
1x4x57.5kg
1x2x57.5kg

Deadlift
1x5x40kg
1x5x60kg
1x5x75kg
1x3x90kg
1x3x90kg

Dips
2x5xBW
1x3xBW

Negative Biceps curls
3x5x40pound

Wrist Curl
1x50x10pound
1x10x25pound

7.45am: Breakfast
3 egg
Coffee
2 flaxseed oil
2 slice of PB WW bread

10.30am: Tea
1 slice of PB WW Bread
Biscuit

12.15pm: Lunch
Rice+chicken+pork+taoge
Teh ice

3.30pm: Tea
1 slice of PB WW Bread
Biscuit

3.30pm: Tea
Biscuit

7.05pm: pre
2 banana
yogurt

7.20pm: Strength workout

7.20: post
1.5 whey
1 glucose polymer

9.30pm: Dinner
3 egg +tomato+olive oil
brocolli
Guava

11.00pm:Pre bed
1 whey

This post has been edited by yeah_guyz: Dec 9 2008, 10:42 PM
TSyeah_guyz
post Dec 9 2008, 10:44 PM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 149
Tuesday, 2008 December 9


Rest


7.45am: Breakfast
3 egg
Coffee
2 flaxseed oil
2 slice of PB WW bread

10.05am: Tea
1 slice of PB WW Bread
Biscuit

12.45pm: Lunch
Rice+chicken+pork+vege

3.30pm: Tea
1 slice of PB WW Bread
Biscuit

5.30pm: Tea
Biscuit

8.30pm: Dinner
2 Chicken
banana

9.30pm: Dinner
2 egg

10.30pm:Pre bed
1 whey+hl milk
TSyeah_guyz
post Dec 11 2008, 12:57 AM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 150
Wednesday, 2008 December 10


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x82.5kg

DB shoulder press
1x5x25pound
1x5x30pound
3x5x35pound
1x12x35pound

Pendlay row
3x5x100pound

Dips
3x5xBW

Widegrips pull down
1x5x30pound
1x5x50pound
3x5x70pound

Narrowgrips pull down
1x5x30pound
1x5x60pound
3x5x80pound


7.45am: Breakfast
3 egg
Coffee
2 slice of PB WW bread

10.45am: Tea
1 slice of PB WW Bread

12.15pm: Lunch
Rice+chicken+pork+vege
Teh ice

4.30pm: Tea
1 slice of PB WW Bread
Biscuit

7.15pm: Pre
yogurt+oatmeal
2 banana

7.35pm: Workout

8.45pm: Post
1.5 whey
1 glucose polymer

9.30pm: Dinner
Lettuce
2 chicken
2 banana

12.50am:Pre bed
1 whey+hl milk

This post has been edited by yeah_guyz: Dec 12 2008, 11:45 AM
TSyeah_guyz
post Dec 12 2008, 11:45 AM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 151
Thrussday, 2008 December 11


Rest



10.35am: Breakfast
2 slice of PB WW Bread
4 egg
2 banana

1pm: Tea
Curry puff

3.40pm: Lunch
fried meeehun and pork

8.15pm: Dinner
Nasi lemak &EGG

10.30pm: Tea
Apple

12.50am:Pre bed
1 whey
TSyeah_guyz
post Dec 13 2008, 12:52 PM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 152
Friday, 2008 December 12


Rest



10.35am: Breakfast
Whey
Mee
2 egg
Teh ice

2pm: Lunch
Rice+vege+egg+fish

4.30pm: Tea
vege+egg
coffee
biscuit

8.15pm: Dinner
Rice+chicken+vege

12.15am:Pre bed
1 whey
TSyeah_guyz
post Dec 14 2008, 11:00 PM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 152
Saturday, 2008 December 13


Bodyweight Workout



9.45am: Breakfast
Whey
Mee
Coffee ice

2pm: Lunch
Rice+vege+egg+fish

4.30pm: Tea
coffee
fruit

8.15pm: Dinner
Rice+chicken+vege

1.15am:Pre bed
1 whey
TSyeah_guyz
post Dec 14 2008, 11:07 PM

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

Joined: Oct 2005
From: HeAv3N
Week 22, Day 154
Sunday, 2008 December 14


Rest



11.35am: Breakfast
Roti Telur
Roti Canai
Coffee ice

2pm: Lunch
Rice+vege+egg+fish

4.30pm: Tea
Coffee
Chocolate

6.25pm: Dinner
Rice+chicken+vege

10.45pm:Pre bed
HL Milk
Tuna
TSyeah_guyz
post Dec 17 2008, 11:20 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 155
Monday, 2008 December 15


Rest

4.35am: Breakfast
4 eggs
1 chocolate bread

12.35pm: Lunch
Rice+sotong+vege+pork

4.30pm: Tea
Coffee

7.25pm: Tea
Chocolate drink

8.30pm: Dinner
Seafood with rice
chicken
Alcohol

10.30pm: Relax time
alot of alcohol.... wink.gif
TSyeah_guyz
post Dec 17 2008, 11:22 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 156
Tuesday, 2008 December 16


Rest

8.15am: Breakfast
Tosai Telur
Nescafe Ice

12.15pm: Lunch
Rice+egg+chicken
Teh O ice Limau kosong ice

5.30pm: Tea
Coffee
Guava

8.30pm: Dinner
4 egg
Cabbage
TSyeah_guyz
post Dec 17 2008, 11:33 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 157
Wednesday, 2008 December 17


Strength Workout

Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x60kg
1x3x70kg
3x5x85kg yeah rclxms.gif 2.5kg increment

Bench Press
1x5xOly bar
1x5x35kg
1x5x45kg
3x5x60kgyeah rclxms.gif 2.5kg increment

Deadlift
1x5x60kg
1x5x80kg
1x5x95kg yeah rclxms.gif 5kg increment able to lift more with alternate grips

Dips
2x6xBW
1x4xBW

Negative Biceps curls
3x5x40pound

Wrist curl
1x40x5pound
3x15x15pound

8.15am: Breakfast
1 whey
2 egg

10.35am: Tea
Biscuit

12.15pm: Lunch
Bak kut teh with extra rice

4.30pm: Tea
Snake

7.05pm: Pre
oatmeal+yogurt
tuna

7.30pm: Strength Workout

8.45pm: Post
1.5 whey
1 glucose polymer

9.05pm: Dinner
chicken
broccoli

9.30pm: Tea
Guava

11.00pm: Pre bed
1whey+milk
TSyeah_guyz
post Dec 19 2008, 11:05 AM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 158
Thrusday, 2008 December 18


Swimming Workout

2x100 warm up
4x100 swim
8x25 kicking
4x50 pulling
5x100 swimming
12x25 sprint

Total: 1.8km
Time: 1 hours 16 min


8.15am: Breakfast
2 slice of PB ww bread
coffee
4 egg

10.45am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Rice+vege+pork+taofu

4.30pm: Tea
1 slice of PB WW bread

6.15pm: Pre
oatmeal+yogurt
1 tbs PB
milk

6.40pm: Swimming Workout

8.35pm: Post
1 whey
0.5 glucose polymer

9.05pm: Dinner
2 chicken
broccoli
Cheese bread

9.30pm: Tea
Guava

11.00pm: Pre bed
1whey+milk

This post has been edited by yeah_guyz: Dec 19 2008, 10:55 PM
TSyeah_guyz
post Dec 19 2008, 10:58 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 159
Friday, 2008 December 19


Strength Workout

Squat
1x5xOlybar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x85kg

Military press
1x5xOly bar
1x5x30kg
3x5x40kg

Row
1x5xOly bar
2x5x30kg
3x5x40kg

Dips
2x6xBW
1x5xBW

Wide grip pull down
1x8x30pound
1x5x50pound
3x12x50pound

Narrow grip pull down
3x10x60pound


8.05am: Breakfast
Cheese bread
coffee
4 egg

10.45am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Rice+vege+pork+taofu
Pineapple

4.30pm: Tea
1 slice of PB WW bread

6.35pm: Pre
oatmeal+yogurt
1 tbs PB

7.15pm: Strength Workout

8.45pm: Post
1.5 whey
1 glucose polymer

9.05pm: Dinner
chicken
broccoli

9.30pm: Tea
Guava

10.50pm: Pre bed
1whey+milk
TSyeah_guyz
post Dec 19 2008, 11:01 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 159
Friday, 2008 December 19


Strength Workout

Squat
1x5xOlybar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x85kg

Military press
1x5xOly bar
1x5x30kg
3x5x40kg

Row
1x5xOly bar
2x5x30kg
3x5x40kg

Dips
2x6xBW
1x5xBW

Wide grip pull down
1x8x30pound
1x5x50pound
3x12x50pound

Narrow grip pull down
3x10x60pound


8.05am: Breakfast
Cheese bread
coffee
4 egg

10.45am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Rice+vege+pork+taofu
Pineapple

4.30pm: Tea
1 slice of PB WW bread

6.35pm: Pre
oatmeal+yogurt
1 tbs PB

7.15pm: Strength Workout

8.45pm: Post
1.5 whey
1 glucose polymer

9.05pm: Dinner
chicken
broccoli

9.30pm: Tea
Guava

10.50pm: Pre bed
1whey+milk
TSyeah_guyz
post Dec 21 2008, 10:54 PM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 160
Saturday, 2008 December 20


Rest

8.05am: Breakfast
2 slice of ww PB bread
coffee
4 egg

10.45am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Chicken Rice
Teh ice

4.30pm: Tea
1 slice of PB WW bread

6pm: Tea
Beef burger
Coffee
Guava

9.15pm: Dinner
Mee


12.15pm: Supper
Teh O Ice Limao kosong
Waffle ball

3am: Pre bed
1whey+milk
TSyeah_guyz
post Dec 22 2008, 12:58 AM

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

Joined: Oct 2005
From: HeAv3N
Week 23, Day 161
Sunday, 2008 December 21


Strength Workout

Squat
1x5xOlybar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x85kg

Bench Press
1x5xOly bar
1x5x35kg
1x5x45kg
3x5x60kg

Deadlift
1x5x60kg
1x5x70kg
1x5x97.5kg

Dips
2x6xBW
1x5xBW

Leg raise
2x15xBW


3.15pm: Brunch
Chicken Rice
NEscafe ice

6.35pm: Pre
1 tbs PB

7pm: Strength Workout

8.10pm: Post
1.5 whey
1 glucose polymer

10.05pm: Dinner
chicken
broccoli

10.30pm: Tea
Tea
French Toast doh.gif i shouldn't take this

1.05pm: Pre bed
1whey
TSyeah_guyz
post Dec 22 2008, 09:24 PM

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

Joined: Oct 2005
From: HeAv3N
Week 24, Day 162
Monday, 2008 December 22


Rest

8.05am: Breakfast
2 egg
0.5 whey
1 slice Of PB WW bread
Olive oil

11.05am: Tea
1 slice Of PB WW bread

12.15pm: Lunch
Teh ice
Rice+taofu+vege+egg+pork

4.15pm: Tea
1 slice Of PB WW bread

6.35pm: Tea
yao cha guai

8.05pm: Dinner
chicken
milk

10.00pm: Pre-bed
0.5 Whey

This post has been edited by yeah_guyz: Dec 23 2008, 09:20 PM
TSyeah_guyz
post Dec 23 2008, 09:22 PM

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

Joined: Oct 2005
From: HeAv3N
Week 24, Day 163
Tuesday, 2008 December 23


Rest

8.05am: Breakfast
2 egg
1 whey
2 slice Of PB WW bread
Olive oil

12.15pm: Lunch
Rice+chicken+vege+egg+pork

4.05pm: Tea
1 slice Of PB WW bread
Snack

5.05pm: Tea
1 slice Of PB WW bread

6.35pm: Dinner
2x chicken
Broccoli
Banana

9.30pm: Pre-bed
0.5 Whey
3 eggs
Olive Oil
TSyeah_guyz
post Dec 25 2008, 02:41 PM

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

Joined: Oct 2005
From: HeAv3N
Week 24, Day 164
Wednesday, 2008 December 24


Strength Workout

Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x87.5kg

Military press
1x5xOly bar
1x5x30kg
2x5x42.5kg
1x4x42.5kg

Pendlay row
1x10xOly bar
1x8x30kg
3x5x40kg

Dips
2x5xBW
1x4xBW

Negative Biceps curls
3x5x40pound

Wrist curl
1x50x5pound
2x15x10pound
1x30x10pound

8.05am: Breakfast
2 egg
1 whey
2 slice Of PB WW bread
Olive oil

10.45pm: Tea
1 slice Of PB WW bread

12.15pm: Lunch
Rice+chicken+vege+egg+pork

4.05pm: Tea
1 slice Of PB WW bread
Snack

6.35pm: Pre
Banana
Tuna
Cheese

7pm: Workout

8.15pm: post
1.5whey
1 Glucose polymer

9.35pm: Dinner
2 x chicken
brocolli
NEscafe ice

12.25am:Supper
1 Whey

3am: Pre-bed
3 eggs
TSyeah_guyz
post Dec 25 2008, 05:27 PM

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

Joined: Oct 2005
From: HeAv3N
Week 24, Day 165
Thrusday, 2008 December 25


Rest



12.15pm: Brunch
2 eggs
1 whey
2 slice Of PB WW bread
Olive oil
Banana

3.15pm: Lunch
2 slice Of PB WW bread+2 eggs
Broccoli

4.45pm: Tea
Coffee
Tuna
Cheese

6pm: Tea
Peanut Butter
1 whey

8.30pm: Dinner
Fried mihun
Pork chop
1 eggs

11.45pm: pre-bed
3 eggs

This post has been edited by yeah_guyz: Dec 26 2008, 09:38 AM
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