Week 5, Day 35
Sunday, 2008 August 17


Rest

Diet

10.15am: Breakfast
Wantan mee
1 cup of Tea ice

2.00pm: Lunch
Rice+Port+chicken+Fish
A cup of milk

4.30: Tea
Fritata
A cup of coffee

6.45pm: Dinner
Rice+vege+fish

11.45pm
Yogurt

12.40am
2 half boiled egg

Week 6, Day 36
Monday, 2008 August 18


Swimming Workout
Easy swimming
600m only...

Diet

8am: Breakfast
2 Slice of PB WW bread
1 cup of milk

10.50pm: Lunch
Walnut
3 piece Crackers

12.35pm: Lunch
Rice+Port+chicken+egg
Teh ice

3.30: Tea
Banana
Walnut

4.30pm: Tea
Banana
Cracker

5.35pm-Tea
Banana

6.15pm-Tea
Yogurt+oat

8.30pm-Dinner
Chocolate Ball
Roasted Chicken breast

11.15pm-Supper
2 half boiled egg

Week 6, Day 37
Tuesday, 2008 August 19



Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x10xOlympic barbell
1x5x30kg
1x5x40kg
1x3x45kg
3x5x47.5kg

Dumbbell Bench Press
3x5x30pound

Barbell Deadlift
1x10xOlympic barbell
1x5x30kg
1x5x40kg
3x5x47.5kg

Dumbbell Decline Bench Press
3x5x20pound

Decline Crunch
2x20
1x10

Diet

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

10.35am: Brunch
2 slice of WW bread

12.30pm: Lunch
Rice+vege+chicken
China tea ice

3.00pm: Tea
Banana
Almond

3.30pm: Tea
2 slice of WW bread

5pm: Tea
Banana
Almond

6.30pm: Pre workout
1 hard boiled egg

6.40pm: Strength Workout

8.20pm: Post Workout
1 hard boiled egg

8.45pm:
2 piece of fried chicken breast
popiah

11.45pm:
1 cup of milk


This post has been edited by yeah_guyz: Aug 19 2008, 11:44 PM

Week 6, Day 38
Wednesday, 2008 August 20

Supposed to be a swimming day...stupid raining

Rest Day


Diet

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

10.35am: Brunch
2 slice of WW bread

12.30pm: Lunch
Rice+vege+chicken+pork
Teh ice

4pm: Tea
1 slice of WW bread

5pm: Tea
1 slice of WW bread

7.10pm: Snack
2 pack oat biscut
1 cup of milk

9.15pm: Dinner
Roasted chicken breast
Cucumber
Cabbage
Bracolli
1 cup of milk

11.45pm:
2 half boiled egg

Week 6, Day 39
Thrusday, 2008 August 21

Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x10xOlympic barbell
1x5x30kg
1x3x40kg
3x5x50kg

Row
1x10xOlympic barbell
1x5x25kg
3x5x30kg

Military Press
1x5xOlympic barbell
3x5x30kg

Decline Crunch
3x8


Diet

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

10.35am: Brunch
2 slice of WW bread

12.30pm: Lunch
Rice+vege+chicken+taofu
China tea ice

3.00pm: Tea
Biscut

3.30pm: Tea
2 slice of WW bread

4.30pm: Tea
2 pack of oat biscut

6.30pm: Pre workout
oat+yogurt
1 cup of milk

6.45pm: Strength Workout

8.35pm:
Roasted chicken breast
Bracolli
Cabbage
Tuna

9.45pm:
1 cup of milk

11.45pm:
2 half boiled egg
Tuna

Week 6, Day 40
Friday, 2008 August 22

damn..i hate the stupid rain.. i wanted to swim

Rest day

Diet

7.45am: Breakfast
2 half boiled egg
2 pack oat biscut
1 cup of coffee

10.35am: Brunch
1 pack oat biscut

12.30pm: Lunch
Rice+vege+chicken+taofu
Teh ice

4.15pm: Tea
Oat Biscut

5.30pm: Tea
2 pack of oat biscut

7.15pm: Pre workout
oat biscut
half cup of milk

9pm: Dinner
Roasted chicken breast
Bracolli
Tomato
1 cup of milk

11.35pm:
Tuna
1 cup of milk

Week 6, Day 41
Saturday, 2008 August 23



Rest day

Diet

7.45am: Breakfast
2 half boiled egg
2 pack oat biscut
1 cup of coffee

10.35am: Brunch
1 pack oat biscut

2.30pm: Lunch
Rice+vege+chicken+egg

5.15-8pm: Sleep

8.45pm: Snack/b]
1 cup of milk
1 pack oat biskut

[b]10pm: Dinner
Bakuteh
China tea

2am: Supper
1 cup of milk
Tuna

Week 6, Day 42
Sunday, 2008 August 24


Rest day

Diet



1.15pm: Lunch
Rice+vege+chicken+egg
1 cup of coffee

3.30pm: Tea
2 slice of PB WW bread

6.15pm: Snack/b]
4 piece of oat biskut
1 glass of milk

[b]8pm: Dinner
Rice+vege+chicken+salmon
Teh ice

12.45am: Supper
2 half boiled egg

Week 7, Day 43
Monday, 2008 August 25

i was waiting for the squat rack for more than 20min=.=

Strength workout

Barbell squat
1x5x Olympic Barbell
1x5x30kg
1x3x40kg
1x5x50kg

Dumbbell Bench Press
3x5x35pound

Deadlift
1x5x30kg
1x5x40kg
1x5x50kg
1x5x52.5kg

Decline Crunch
3x10

Diet


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


10.35am: Tea
1 pack Oat biscut


11.45am: Tea
Cracker

12pm: Lunch
Rice+vege+chicken+egg
1 cup of Teh ice

3.30pm: Tea
1 pack of biscut

5.05pm: Snack
1 pack Oat biscut

6.40pm: Preworkout
1 pack of oat biscut
1 cup of milk

9pm: Dinner
Roasted chicken
Omelette consist of 3 egg, tomato,onion < it tastes good

11pm: Supper
1 cup of milk

This post has been edited by yeah_guyz: Aug 25 2008, 11:16 PM

Week 7, Day 44
TUesday, 2008 August 26

Rest day

Diet

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

10.35am: Tea
1 pack Oat biscut

12pm: Lunch
Rice+vege+chicken+egg
1 cup of Teh ice

3.30pm: Tea
1 pack of biscut

5pm: Tea
Cracker

9pm: Dinner
Rice with port egg

11pm: Supper
1 cup of milk

12.30am: Supper
2 egg

This post has been edited by yeah_guyz: Aug 27 2008, 11:50 PM

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

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

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

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

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

11.35pm: Supper
Teh O Limao ice

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

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

Week 8, Day 52
Wednesday, 2008 September 3

tried Circuit Workout today..it's great
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

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

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