84.9kg at 28.9% BF

haha, nothing impress la, as i have gained some body fat also due to my diet

Summary from Week 5, 2008 August 1 to Week 24,2008 December 2008 -total of 20 week

Body Stat
Weight: 77.7kg--->84.9kg
Body Fat %: 28%--->28.9%
Lean Mass: 55.94kg--->60.36kg
Body Fat: 21.76kg--->24.54kg

Gained 4.42kg muscle mass and yet gained 2.78kg Fat

Rippetoe Program
Squat: 45kg--->87.5kg
Bench Press: 20kg--->60kg
Deadlift: 40kg--->97.5kg
Military Press: 30kg--->42.5kg
Pendlay Row: 30kg--->40kg

Week 24, Day 166
Friday, 2008 December 26


Strength Workout

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

Bench Press
1x5xOly bar
1x5x30kg
1x5x45kg
3x5x60kg

Deadlift
1x5x60kg
1x5x80kg
1x5x97.5kg << this set is totally f***ed up, i dont have strength to grip it nicely, my back was rounded

Dips
2x6xBW
1x5xBW

Wide grip pull down
1x8x20pound
1x8x30pound
3x8x40pound

Narrow grip pull down
3x8x50pound

8.05am: Breakfast
2 slice of PB WW bread
2eggs+olive oil
1 whey

10.45pm: Tea
1 slice of PB WW Bread

12.15pm: Brunch
rice+vege+taofu+chicken
Leng teh

3.35pm: Lunch
1 slice Of PB WW bread
Snack

6.20pm: Pre
Banana

6.40pm: Workout

7.50pm: Post
1.5 whey
1 glucose polymer

9.30pm: Dinner
1 KFC Snack Plate
Coffee

11.45pm: pre-bed
3 eggs+olive oil

Week 24, Day 167
Saturday, 2008 December 27


Rest

8.05am: Breakfast
2 slice of PB WW bread
2eggs+olive oil
1 whey

10.45pm: Tea
1 slice of PB WW Bread

12pm: Brunch
2 slice of PB WW bread

2.15pm: Lunch
waffle
3 eggs
broccoli

5.30pm: Tea
Whey

5.30-9.30pm: Sleep

9.30pm: Dinner
Nasi lemak ayam+2 eggs

12.30am: pre-bed
3 eggs+olive oil
Multivitamin

Week 24, Day 168
Sunday, 2008 December 28


Strength Workout

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

Military Press
1x5xOly bar
1x5x30kg
3x5x42.5kg

Pendlay row
2x10x30kg
3x5x40kg

Dips
2x6xBW
1x3xBW
1x5xBW

Leg Raise
2x15
1x5

Decline Crunches
2x10

DB Row
2x10x20pound

12.45am: Brunch
Chicken rice+pork
Teh Ice

4pm: Tea
3eggs+cabbage+olive oil

6pm: Pre
Banana

6.15pm: Workout

7.40pm: Post
1.5 whey
2 glucose polymer

8.45pm: Dinner
Broccoli
Chicken
Multivitamin

11.45pm: pre-bed
3 eggs+olive oil

Week 25, Day 169
Monday, 2008 December 29


Rest


8.05am: Breakfast
2eggs+olive oil
whey
Green Tea
Multivitamin
Animal Flex


8.35am: Brunch
2 slice of WW PB Bread

10.45am: Tea
1 slice of WW PB Bread

12.15pm: Lunch
Mee with pork
Nescafe Ice

3.45pm: Tea
1 slice of WW PB Bread

6.30pm: Tea
Banana
1 slice of WW PB Bread
Guava

8pm: Dinner
Broccoli
Chicken

11.15pm: pre-bed
3 eggs+olive oil
Multivitamin
Fish oil

Week 25, Day 170
Tuesday, 2008 December 30


Rest


8.05am: Breakfast
2eggs+olive oil
whey
Green Tea
1 slice of WW PB Bread

10.30am: Tea
1 slice of WW PB Bread
Animal Flex

12.15pm: Lunch
Mee
Barli Ice

4.30pm: Tea
1 slice of WW PB Bread

6.30pm: Tea
Banana
Guava

8.15pm: Dinner
Chicken
Waffle ball

9.15pm: pre-bed
Multivitamin
Fish oil

Week 25, Day 171
Wednesday, 2008 December 31


Rest


8.05am: Breakfast
2eggs+olive oil
whey
Green Tea
1 slice of WW PB Bread

8.45am: Tea
Animal Flex

12.45pm: Lunch
Rice+vege+egg+chicken
Teh ice

6.30pm: Tea
Banana
Cheese

8.45pm: Dinner
Chili's Lamb Shoulder
3 cup of Guava Juice

9.45pm: Tea
Starbulk coffee

1.55am: Supper
Dim Sum

4am: Pre-bed
Multivitamin
Fish oil



This post has been edited by yeah_guyz: Jan 1 2009, 10:22 PM

Week 25, Day 172
Thrusday, 2009 January 1


Strength Workout

ATG Squat
1x5xOly bar
1x3x40kg
1x3x60kg
1x3x75kg
3x5x90kg

Military Press
1x5xOly bar
1x5x35kg
2x5x45kg
1x3x45kg

Row
2x10xOly bar
1x8x30kg
3x8x40kg

Dips
2x6xBW
1x5xBW

Negative Biceps curls
3x5x40pound


1.45pm: Brunch
Chicken Rice+pork
Teh ice
Flaxseed oil
Multivitamin

5.15pm: Tea
2 eggs
Yogurt
Cheese

6pm: Workout

7.15pm: Post
1.5whey
1 Glucose Polymer

8.15pm: Dinner
Broccoli
Chicken

9.45pm: Tea
Guava

11pm: pre-bed
3 eggs
multivitamin
fish oil


This post has been edited by yeah_guyz: Jan 3 2009, 12:12 AM

Week 25, Day 173
Friday, 2009 January 2


Rest

8am: Breakfast
2 eggs+olive oil
green tea
1 whey
multivitamin
Flax seed oil

10.35am: Tea
Chocolate muffin
Animal Flex

12.15pm: Lunch
Soya
Fried Rice+egg

4.15pm: Tea
Chocolate muffin

8.05pm: Dinner
Chicken
Yao Zha guai

9.45pm: Tea
Guava
Coffee

12am: pre-bed
3 eggs
multivitamin
fish oil

i got it from bodybuilding.com

it is in capsule, you may get from there, they ship worldwide, but the postage can easily kill you

Week 25, Day 174
Saturday, 2009 January 3

Strength Workout

Squat
2x5xOly Bar
1x5x40kg
1x3x60kg
1x3x75kg
3x5x90kg

Military Press
2x5xOly bar
1x5x30kg
1x4x45kg
2x5x62.5kg
1x4x62.5kg....last rep failed and get stucked under bar

Deadlift
1x5x60kg
1x5x80kg
1x5x97.5kg

Wide grips pulldown
2x8x30pound
1x8x40pound
3x8x50pound

Narrow grips pulldown
3x8x50pound

Seated cable row
3x8x30pound


8am: Breakfast
2 eggs
green tea
1 whey
1 WW PB Bread
multivitamin
Flax seed oil

10.35am: Tea
1 WW PB Bread+tuna
Animal Flex

12.05pm: Lunch
2 WW PB Bread+tomato+tuna

2pm: Tea
2 WW PB Bread+tomato+tuna

4pm: Tea
Lobak gou
Nescafe Ice

6.15pm: Pre
Cheese
Yogurt

6.45pm: Workout

8.15pm: Post Workout
1.5whey
1 glucose polymer
multivitamin

10.05pm: Dinner
Teh ice
Pork+Steak+chicken+unknown meat..+vege

2am: pre-bed
1 whey
cheese
fish oil

This post has been edited by yeah_guyz: Jan 5 2009, 04:05 PM

Week 25, Day 175
Sunday, 2009 January 4

Rest

10am: Breakfast
1 whey
Egg tart+curry purf
Coffee
multivitamin
Flax seed oil

2.05pm: Lunch
Cheese beef spagetti

7pm: Dinner
Steak+coslaw+french fries

9.15pm: Snack
Guava

10am: pre-bed
Multivitamin
Whey
fish oil

Week 26, Day 176
Monday, 2009 January 5

Rest


8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

10.30am: Tea
1 slice of PB WW bread

11.45am: Tea
Animal flex

12.15pm: Lunch
Rice+vege+pork+sotong+fish+chicken

4pm: Tea
Fried banana, potato

7.35pm: Dinner
2 chicken
Broccoli

9.15pm: Snack
Guava

10am: pre-bed
Multivitamin
3 egg
fish oil

Week 26, Day 177
Tuesday, 2009 January 6

Strength Workout

Squat
2x5xOly bar
1x5x40kg
1x3x60kg
1x3x75kg
3x5x92.5kg

Military press
2x5xOly bar
1x4x35kg
2x5x45kg
1x3x45kg

Pendlay row
2x8xOly bar
1x8x30kg
3x8x40kg

Dips
2x6xBW
1x5xBW

Widegrip Pulldown
2x8x30pound
1x8x40pound
3x8x50pound

Seated Row
3x8x60pound
1x8x80pound

8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

10.30am: Tea
1 slice of PB WW bread
Animal flex

12.15pm: Lunch
Rice+pork+egg+chicken

5pm: Tea
1 slice of PB WW bread

7.10pm: Pre
cheese
2 banana

7.30pm: Workout

8.45pm: Post
1.5whey
1 glucose polymer

9.35pm: Dinner
3 egg+tomato+olive oil
Broccoli
Waffle ball

10.15pm: Snack
Guava

12am: pre-bed
Multivitamin
3 egg
fish oil
cheese

Week 26, Day 178
Wednesday, 2009 January 7

Rest

8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

12.15pm: Lunch
Rice+chicken+egg+vege

4pm: Tea
1 slice PB WW Bread

9.15pm: Dinner
2 chicken
Yaw cha guai

12.30am: pre-bed
fish oil
3egg
multivitamin

This post has been edited by yeah_guyz: Jan 9 2009, 02:04 PM

Week 26, Day 179
Thrusday, 2009 January 8

Rest

8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

10.30am: Tea
1 slice PB WW Bread+cheese

12.15pm: Lunch
Rice+chicken+egg+vege

4pm: Tea
1 slice PB WW Bread

4.30pm: Tea
1 slice of pizza

5pm: Tea
1 slice of pizza

9.15pm: Dinner
Fried Kuew Tew
peer

12.30am: pre-bed
fish oil

Week 26, Day 180
Friday, 2009 January 9

Rest

lol, 2day supposed to be a gym day...but i am tired, my mind was lazy, my body was lazy...so ...off

will hit 95kg squat at next workout...hope it wont fail me

8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

11am: Tea
Animal Flex

12.15pm: Lunch
Rice++pork+vege+taofu

3.30pm: Tea
1 slice PB WW Bread

4.30pm: Tea
3 curry puff

6.30pm: Tea
banana
cheese
coffee+whey

8.15pm: Dinner
3egg omelette+tuna
broccoli
peer

10.15pm: pre-bed
fish oil
Multivitamin
whey

This post has been edited by yeah_guyz: Jan 9 2009, 09:27 PM

Week 26, Day 181
Saturday, 2009 January 10

Rest

Company Annual dinner

8am: Breakfast
2 egg
1 slice PB WW Bread
1 whey
Green Tea
Flaxseed softgel
Multivitamin

10.30am: Tea
1 slice PB WW Bread+cheese
Animal Flex

11.30am: Tea
coffee

2.15pm: Lunch
2 kfc chicken

5.30pm: Tea
1 slice PB WW Bread+cheese

8.45pm: Annual Dinner
Alot of food
Loaded with various alcohol ...chivas,carls, red wine

3am: pre-bed
cheese

Week 26, Day 182
Sunday, 2009 January 11

Rest


3.15pm: Brunch
Chicken rice with extra chicken+pork
Teh ice
Animal flex
flaxseed oil
multivitamin

6.15pm: Tea
Cheese
Banana
Green tea

8pm: Dinner
Steak
Tomato
Broccoli

9.30pm: Supper
Coffee
Chocolate

12am: pre-bed
3 eggs
fish oil
multivitamin