lol, the pic is like above post, i eat same meal every day, that is the simple way

but i have bought BBQ sauce to season it after jamis suggestion...lol
and one bottle of Seasoning salt and garlic powder

Week 33, Day 230
Saturday, 2009 February 28

erm...today squat seem like easier compare than 77.5kg...body adapt damn fast!

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x80kg

Pullover
1x20x25lbs

BB Bench Press
1x10xOly Bar
1x5x40kg
3x5x60kg

DB Incline Bench Press
1x5x25lb
3x6x40lb

Leg Extension
1x5x85kg
1x5x75kg
1x5x65kg

Deadlift
2x5x60kg
1x5x107.5kg

Dips
2x6xBW
1x4xBW

Reverse Crunches
3x12xBW

Snatch
1x5x25lbs

DB Swing
1x5x25lbs

8am: Breakfast
Whey
Green tea
2 eggs
Flaxseed Oil
Multivitamin

10.30am: Breakfast
1 slice of PB WW bread+cheese
Animal Flex

12.35am: Lunch
Rice+pork+Chicken+vege
Teh ice

5pm: Tea
2 eggs
2 slice of PB WW bread+cheese

7.05pm: Pre
Yogurt+oatmeal

7.30pm: Workout

9pm: Post
1 glucose polymer
2 whey

10.30pm: Dinner
Yong Tao Fu
Multivitamin
Fish Oil

1.05pm: Pre-bed
Fish oil
3 eggs

Week 33, Day 231
Sunday, 2009 March 1



Rest




1.45am: Brunch
Chicken Rice+pork
Teh ice
Whey
Flaxseed Oil
Multivitamin

5pm: Tea
3 eggs
Cheese
Peanut Butter

8pm: Dinner
Chicken
Broccoli
Cauliflower
Celery
BIG Bowl of coffee

11.30pm: Pre-bed
Fish oil
3 eggs
MultiVitamin



Micro SHoot! lol

God how do you stomach chicken breast like that???
I've not taken chicken breast like that since forever

Pork's the new chicken baby!

Week 34, Day 232
Monday, 2009 March 2

today supposed to be gym day, but i was having a insomnia night! Damn it, and i am tired, i dont think today condition enough to push me 20reps x 82.5kg, so rather save it for tomorrow!
Excuse!? huh?

Rest


8am: Breakfast
2 eggs
whey
green tea
multivitamin
flaxseed oil

10.35am: Tea
1 slice of PB WW bread+cheese

1.45am: Brunch
Rice+pork+pork+Taufu
Teh ice

5pm: Tea
1 slice of PB WW bread+cheese

6pm: Tea
chocolate
Biscuit

8pm: Dinner
2x Chicken
Broccoli
Cauliflower
Celery
coffee

11pm: Pre-bed
Fish oil
2 eggs
MultiVitamin

Week 34, Day 233
Tuesday, 2009 March 3

Skipped again...

Rest
8am: Breakfast
2 eggs
whey
green tea
multivitamin
flaxseed oil

10.35am: Tea
1 slice of PB WW bread+cheese

1.45am: Brunch
Rice+pork+pork+Taufu
Teh ice

5pm: Tea
1 slice of PB WW bread+cheese

6pm: Tea
chocolate
Biscuit

8pm: Dinner
Nasi Lemak Ayam

11pm: Pre-bed
Peanut butter
Cheese
Fish oil
MultiVitamin

how on earth do u drink green tea with whey?

which whey btw

i dont mix it with whey=.=
but lol, that is a routine
wake up>boiled water>hot water for egg and green tea>drink whey> egg>green tea


that is scivation whey

choc/vanilla? hows the taste?

buying some for me and my boys

vannila sucks.. damn sweet, perhaps it's not my liking
chocolate is better imo
your boy? lol, he must be able to deadlift 150kg, otherwise he got pity life

alright i'll take ur suggestion then

er.. not my son.. no children (yet).. my boys = hubby + brothers. just something to help them bump up the protein cheaper n more conveniently

yap, i mean your hubby...

Week 34, Day 234
Wednesday, 2009 March 4

Nah! i'm back with 20 rep squat after 3 day rest...LOL
but today really tired, but still able to push my self for 20x82.5kg squat, 2 more workout, i will squat my own body weight
guy, you know, sometime when the workout day is cames, the mindset will become...arh today have to squat heavy, i'm tired, can i take 1 extra day rest? haha, but if you able to finish the heavy squat with nice form, that kind of feeling is hard to describe

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x20x82.5kg

Pullover
1x20x25lbs

Military Press
1x10xOly Bar
1x5x30kg
2x5x45kg
1x3x45kg< damn, i failed, still like previous time, stucked at last set 3rd reps
1x2x45kg< using momentum to lift! LoL

Pendlay Row
1x10xOly Bar
1x8x30kg
3x8x45kg

Seated Cable Row
3x8x80lbs

Wide Pull Down
3x8x77.5lbs

Narrow Pull Down
3x8x77.5lbs


8am: Breakfast
Whey
2 eggs
Flaxseed Oil
Multivitamin
Coffee

10.30am: Breakfast
1 slice of PB WW bread+cheese

12.35am: Lunch
Rice+Vege+Chicken+egg
Pineapple

3.30pm: Tea
Biscuit

4.30pm: Tea
1 slice of PB WW bread+cheese

6.15pm: Pre
Yogurt+oatmeal

6.30pm: Workout

7.35pm: Post
1 glucose polymer
2 whey

8pm: Dinner
Chicken
Celery
Broccoli
Cauriflower

9pm:
Multivitamin
Fish Oil

10.20pm: Pre-bed
Fish oil
2 eggs

er.. he doesnt deadlift

btw, 20reps squat is madness. puked in a gym before?

lol, no, never puke before, i dont eat heavy for pre-workout. otherwise sure puke
20 reps squat, they named it as breathing squat, as you will breathe a alot and rest at lock out position to get last few reps
it is about mental strength to push you, i will name it as Mental Squat!

go and try it la, you love the feel of your leg after you've done the squat, they are numb..lol
you will have a hard time to rack the bar

i dont hv the privilege to do free bar squat now - no rack, just smith's.

i did 5x15xhalf 1rm once .. man.. numbness is an understatement. it was more like - numb, wobbly, omg i'm gonna spend my whole lifetime being a cripple etc

mental squat eh.. i kinda dig that phrase

the squat, do you pause in between ? should be right ? how many pause how much then only pause ? Right now I'm doing 8 reps with pause at 6th reps for first set, then 2nd set pause at 5th rep and try to do continous 3 reps after the pause. At third set, pause at 4th reps, then 6th reps then 8 reps. I breath quite heavyly and grind my teeth to push until the 8th reps. I can feel a bit of sore on my gum after finish the workout session

ya, pause, but never pause at bottom!!!!

i usually pause at lock out position, the nos of pause is depends on you, if you think you can, then do it, if cant pause at top to breath more.

the heaviest the weight the more you will rest

normally i did like this

5th reps> P >8th rep> P > 11th Rep> P > 13th onward almost pause at every rep

you can rest as long as you want, as long as you can finish the rep at good form! otherwise you are likely to hurt yourself
DONT forget about safety bar

Week 34, Day 235
Thursday, 2009 March 5


Rest


8am: Breakfast
Whey
2 eggs
Green tea
Flaxseed Oil
Multivitamin
Coffee

10.20am: Breakfast
1 slice of PB WW bread+cheese

12.15am: Lunch
Mee+pork+egg
Nescafe Ice

3.30pm: Tea
Biscuit

5pm: Tea
1 slice of PB WW bread+cheese

6.35pm: Tea
2 eggs

8pm: Dinner
Rice+broccoli+pork+egg

9.45pm:
Caramel pokcorn

12.35am: Pre-bed
Fish oil
whey
Multivitamin

Dude, can you deadlift 150kg? If you could, good .You sound like your superiority is jacked up above the roof. chill la