lol typo error

is waffle ball

Week 19, Day 129
Wednesday, 2008 November 19

Took 1 more day rest...still not recovered from Monday workout....sore kao kao

Rest



7.45pm: Breakfast
2 half boiled egg
2 slice WW Tuna PB bread
coffee
3 flaxseed softgel

11.05pm: Tea
1 slice WW Tuna PB bread

12.35pm: Lunch
Teh ice
Nenas
Pork mee

3.45pm: Tea
1 slice WW Tuna PB bread

6.35pm: Tea
chocolate
milk
half tin tuna

8.45pm: dinner
chicken
brocolli
waffle ball

11pm: pre-bed
1 scoop whey+hl milk
2 flaxseed softgel

This post has been edited by yeah_guyz: Nov 20 2008, 10:39 PM

Week 19, Day 130
Thrusday, 2008 November 20

ahh....today workout was bad... all workout cant be finished...like no strength for today
and the worst thing is i hurt my lower back when deadlift
a sudden pain at left lower back when i was performing 3rd rep of 75kg
immediately stop and rest and do some stretch..it is better now...probably go too fast pace and bad form

Strength Workout

Squat
1x5xOly bar
1x5x30kg
1x5x45kg
1x5x60kg
1x3x70kg
1x5x82.5kg
1x3x82.5kg
2x5x80kg

Bench press
1x5xoly bar
1x5x30kg
1x5x40kg
2x5x55kg
1x4x55kg

Deadlift
1x5x50kg
1x5x60kg
1x3x75kg

Dips
2x5xBW

Wrist Curl
1x15x15pound
1x10x15pound

7.45pm: Breakfast
2 half boiled egg
2 slice WW Tuna PB bread
coffee
3 flaxseed softgel

11.05pm: Tea
1 slice WW Tuna PB bread

12.35pm: Lunch
Teh ice
pork+rice+vege+taofu

4.05pm: Tea
1 slice WW Tuna PB bread

6.15pm: Pre
HL milk
1 slice of PB Tuna WW bread
Half scoop Glucose

7.15pm: Strength workout

8.15pm: Post
1 scoop glucose
1 scoop whey

8.45pm: dinner
chicken
brocolli

10.45pm: pre-bed
half scoop whey+hl milk
2 half boiled egg
2 flax seed oil

This post has been edited by yeah_guyz: Nov 21 2008, 11:35 PM

Buddy, u r suppose to take more complex carb for ur pre or else u will feel the "no stregth" and very annoying and i saw tat u r taking glucose on the pre as well, may be u can eliminate that and add in more bread or oat or even rice can do. u got to pack up enuf calories, carbs and protein prior to ur exercise for energy.

and ur big 3 falls on the same day o.O tats hardcore hehe.

I have to agree with Jamis, put ur glocuse as post instead

btw, i used to squat every time i workout , 3 times or more in a week~lazy for cardio ar! The best warm up is squatting haha

ok, will try to load more food b4 workout

same here, me following ripetoe ma

but seem like my strength drop after 1 week rest( due to OT)
gotta train it back....

i love squat..but i hate the feeling that i cant perform well...still have alot of room to improve my squat form..
going to get Harbinger knee wrap...my knee is pain...

Week 19, Day 131
Friday, 2008 November 21


Swimming Workout

Easy swimming 45min

7.45pm: Breakfast
2 half boiled egg
2 slice WW Tuna PB bread
coffee
3 flaxseed softgel

11.05pm: Tea
1 slice WW Tuna PB bread

12.35pm: Lunch
Teh ice
pork+rice+vege+taofu

4.45pm: Tea
1 slice WW Tuna PB bread

6.25pm: Pre
1 slice of PB Tuna WW bread

7.15pm: Swimming workout

8.25pm: Post
1 scoop glucose
1 scoop whey

8.45pm: dinner
Marli's Corner Nasi Lemak Ayam!!!

11.35pm: pre-bed
half scoop whey+hl milk
2 flax seed oil

Good job on ur training.

BTW can u tell me where u get the flaxseed oil?

bobybuilding store

Week 19, Day 132
Saturday, 2008 November 22


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
3x5x80kg

Military Press
1x5xOly Bar
1x5x30kg
2x5x37.5kg
1x4x37.5kg
1x1x37.5kg

Row
1x5x30kg
1x5x40kg
3x5x50kg

Dips
3x5xBW

DB Wrist Curl
1x30x5pound
1x10x5pound
1x10x10pound

Decline Sit up
1x12
2x10

7.45pm: Breakfast
2 slice WW PB bread
coffee
3 flaxseed softgel

12.05pm: Tea
2 slice WW Tuna PB bread

1.45pm: Lunch
2 KFC chicken

3.15pm: Tea
Banana
Coffee

5.05pm: Pre
2 banana

6.05pm: Pre
2 half boiled egg

7.05pm: Strength workout

8.25pm: Post
1 scoop glucose
1 scoop whey

8.45pm: dinner
waffle ball
beef
brocolli
coffee

12.35pm: pre-bed
half scoop whey+hl milk
2 flax seed oil

This post has been edited by yeah_guyz: Nov 23 2008, 01:25 AM

bro, banana as post will be better, however, no harm eating too...just my 0.02

Week 19, Day 133
Sunday, 2008 November 23


Rest


12.45pm: Brunch
Banana
2 slice Raisin PB bread+2egg omelete
coffee

3.05pm: Tea
2 slice Raisin Tuna PB bread
Whey+HLmilk

5.05pm: Tea
2 Banana
Coffee

6.15pm: Tea
Milk
1 slice Raisin Bread
Peanutbutter
Tuna

7.45pm: dinner
Chichen
Brocolli

10.35pm: Supper
whey
Peanut butter
3 flax seed oil

This post has been edited by yeah_guyz: Nov 23 2008, 10:49 PM

Week 20, Day 134
Monday, 2008 November 24


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x62.5kg
1x3x72.5kg
3x5x82.5kg

Bench PRess
1x5xOly Bar
1x5x30kg
1x5x45kg
3x5x55kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x4x85kg

Dips
3x5xBW

Wrist Curl
1x10x5pound
3x5x30pound

Negative Biceps curl
3x5x40pound

7.45am: Breakfast
Whey
2 slice Raisin PB bread
Coffee


11.05am: Breakfast
1 slice Raisin bread

12.25pm: Lunch
Rice+pork+egg+chicken

4.05pm: Tea
1 slice Raisin bread
Chocolate

6.35pm: Pre
2 Banana
1 slice Raisin bread

7.05pm: Strength Workout

8.15pm: Post
Whey
Glucose Polymer

8.45pm: Dinner
Beef
Brocolli
lettuce

10.45pm: Supper
2 half boiled egg

11.55pm: Pre-bed
Whey+HL
2 flaxseed softgel

Week 20, Day 135
Tuesday, 2008 November 25


Rest


7.45am: Breakfast
2 half boiled egg
2 banana
Coffee
3 flaxseed oil

10.35am: Breakfast
1 chocholate bread

12.25pm: Lunch
Rice+pork+egg
Teh ice

3.45pm: Tea
1 chocholate bread

6.55pm: Pre
2 Banana
HL milk
2 half boiled egg

8.05pm: Tea
1 banana

9.15pm: Dinner
Nasia lemak ayam+egg

11.15pm: Pre-bed
Whey+HL
2 flaxseed softgel

Week 20, Day 136
Wednesday, 2008 November 26


Rest


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

10.45am: Breakfast
1 slice of PB Tuns WW bread

12.25pm: Lunch
Rice+pork+egg

4.45pm: Tea
1 slice of PB Tuns WW bread

6.55pm: Tea
1 Banana
HL milk

9.15pm: Dinner
2 Chicken
waffle ball

11.15pm: Pre-bed
Whey+HL
1 flaxseed softgel

if u can swap ur lunch and ur preworkout meal will be awesome thou.

i dont like having heavy meal for pre workout, otherwise will puke...


arggg my current diet made me gained nearly 2kg per month, my waistline increased...

i think i need to replan my diet, any idea?

May be those carbs meal need to reculprate hehehe.

How long is ur preworkout meal to ur training? if u dun eat enuf, u will feel dizzy for sure kekekeke. Like last time when i was in secondary, perhimpunan din eat breakfast, i keep sweating and vision become black. haha.

By the way, it is not very wise to take whey for pre bed, coz b4 u fall asleep, most prolly the whey is already been digested ... u can keep the milk but the carbs in milk is quite high as well. I consume eggs or meat for prebed thou.

Week 20, Day 137
Thrusday, 2008 November 27


Rest


7.45am: Breakfast
2 half boiled egg
2 slice of PB WW bread
2 flaxseed oil

11.05am: Breakfast
1 slice of PB Tuns WW bread

12.25pm: Lunch
Rice+pork+egg+chicken

6.35pm: Tea
3 slice of PB Tuns WW bread
milk

8.15pm: Dinner
Chicken
egg
Brocolli
milk

10.00pm: Pre-bed
HL+whey
flaxseed oil

Week 20, Day 138
Friday, 2008 November 28


Strength Workout

Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x3x70kg
2x5x82.5kg
1x3x82.5kg
1x3x80kg

Military Press
1x5xOly bar
1x5x30kg
2x5x40kg
1x4x40kg
1x1x40kg

Pendlay Row
1x5x40kg
3x5x50kg

Dips
3x5xBW

Wide Grip cable pull down
1x5x60pound
1x5x80pound
3x5x70pound

Narrow Grip Cable Pull down
3x5x70pound

7.45am: Breakfast
2 half boiled egg
2 slice of PB WW bread
2 flaxseed oil

11.05am: Breakfast
1 slice of PB WW bread

12.25pm: Lunch
Rice+pork+egg+chicken

4.15pm: Tea
1 slice of PB Tuns WW bread
milk

7.15pm: Pre
Peanut butter
Oatmeal+yogurt


7.30pm: Workout

8.35: Post
1.5 whey
1 glucose polymer

9.20pm: Dinner
Chicken
Brocolli
Tomato

11.00pm: Pre-bed
HL+whey
2 egg

This post has been edited by yeah_guyz: Nov 29 2008, 09:00 AM