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

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TSyeah_guyz
post Jul 14 2008, 11:54 PM, updated 16y ago

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Ok, i've decided to start my own journal too, too ease the tracking of my workout progress laugh.gif

Yeahz's Current Stat
2008 July 14
Name: yeah_guyz
Gender: o0o
Height: 171cm

Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10

Measured at 2008 July 14
Chest 39"
Waist 37"
Hips 40.5"

Status-2009 July 5
Weight: 89kg
Body Fat: 31%
Chest 41"
Waist 39"
Hips 41"

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Own Reference
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Personal Log
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Goals:
Weight:70Kg
Body Fat: less than 20%
Better body shape
34" Waist

Weekly Workout
Monday: Strength workout
Tuesday: Swimming workout
Wednesday: Strength workout
Thursday: Swimming workout
Friday: Strength workout
Saturday: Swimming workout

This post has been edited by yeah_guyz: Jul 5 2010, 02:08 PM
TSyeah_guyz
post Jul 14 2008, 11:55 PM

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Week 1,Day 1
Monday, 2008 July 14


today will be the 1st day i started my program,but it was a bad day, as i had a insomnia night..only able to sleep at 5am =.= , awaken at 2pm sweat.gif

Strength Workout

Deadlift with 2 dumbbell
1x12x10kg(2x5kg)
1x12x6kg(2x3kg)

p/s 1st attempt of deadlift sweat.gif , i nearly exhausted after 1st set, so reduce to lighter weight

Dumbbell Squat
1x12x10kg
1x12x6kg

Dumbbell Lunges
2x12x6kg

Concentration Biceps Curl
2x12x6kg

Dumbbell Kickback(Triceps)
2x12x6kg

Push Up
2x12

Cross-knee Crunch
2x20

Quarter sit-up
2x12


Diet

2pm Brunch: 2 slice of whole wheat bread with peanut butter, 2 slice of whole wheat bread with Salmon spread

6.15pm Strength workout

8pm Dinner: Rice with vege+pork+taofu

11pm Supper: A slice of Salmon spread whole wheat bread

This post has been edited by yeah_guyz: Jul 17 2008, 11:45 PM
JIB-89
post Jul 15 2008, 12:22 AM

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how do you deadlift with 2 dumbells?
and how do you curl your triceps? tongue.gif
TSyeah_guyz
post Jul 15 2008, 12:38 AM

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QUOTE(JIB-89 @ Jul 15 2008, 12:22 AM)
how do you deadlift with 2 dumbells?
and how do you curl your triceps? tongue.gif
*
Why not?
http://youtube.com/watch?v=j8YJ_tfLPJQ

p/s she has a nice hips tongue.gif


haha, mixed up btw bicep and triceps tongue.gif
edited, thanks for enlighten
StrikeZ
post Jul 15 2008, 08:48 AM

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You sure one day is enough for your body to rest ?
Sp00kY
post Jul 15 2008, 09:12 AM

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I would recommend a split body workout.
TSyeah_guyz
post Jul 15 2008, 09:54 AM

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QUOTE(StrikeZ @ Jul 15 2008, 08:48 AM)
You sure one day is enough for your body to rest ?
*
yeah, swimming is not a intense excercise laugh.gif
i will only swim at low pace

QUOTE(Sp00kY @ Jul 15 2008, 09:12 AM)
I would recommend a split body workout.
*
i am just a beginer, Total Body 1st, after few weeks, will move into Split body smile.gif
pizzaboy
post Jul 15 2008, 10:00 AM

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QUOTE(Sp00kY @ Jul 15 2008, 09:12 AM)
I would recommend a split body workout.
*
why?
TSyeah_guyz
post Jul 15 2008, 10:06 AM

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QUOTE(pizzaboy @ Jul 15 2008, 10:00 AM)
why?
*
i guess that he think split workout can has more rest
pizzaboy
post Jul 15 2008, 10:18 AM

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yeah_guyz, you're a beginner I assume?

Go and train hard like hell. Just train like mad, and keep training past the muscular pain. Stop believing in overtraining and god knows what when you're a beginner. It doesn't happen so easily. If you swim, I assume your GPP is already reasonably good.

Don't worry so much about overtraining, and all the rest. Just makan, tidur, train, swim. It's not that easy to overtrain.
Sp00kY
post Jul 15 2008, 10:30 AM

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QUOTE(yeah_guyz @ Jul 15 2008, 09:54 AM)
yeah, swimming is not a intense excercise laugh.gif
i will only swim at low pace
i am just a beginer, Total Body 1st, after few weeks, will move into Split body smile.gif
*
It is ur wish to do total body or split body. The reason i recommend split body is because i find it more effective on me.I tried total body and realized that i do not know how to properly trigger the correct muscles which results in wrong training. Training is about urself on which u think suits u, this is my thinking la, u can keep trying and see which is the best smile.gif
TSyeah_guyz
post Jul 15 2008, 11:48 AM

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QUOTE(pizzaboy @ Jul 15 2008, 10:18 AM)
yeah_guyz, you're a beginner I assume?

Go and train hard like hell. Just train like mad, and keep training past the muscular pain. Stop believing in overtraining and god knows what when you're a beginner. It doesn't happen so easily. If you swim, I assume your GPP is already reasonably good.

Don't worry so much about overtraining, and all the rest. Just makan, tidur, train, swim. It's not that easy to overtrain.
*
haha, i love your post rclxms.gif Bravo!!!
current workout already made me exhausted...lol
i think will stick to my program 1st, and increase intensity per week/month

yeah, i am new in Strength workout, what's is GPP?mind to enlighten?

QUOTE(Sp00kY @ Jul 15 2008, 10:30 AM)
It is ur wish to do total body or split body. The reason i recommend split body is because i find it more effective on me.I tried total body and realized that i do not know how to properly trigger the correct muscles which results in wrong training. Training is about urself on which u think suits u, this is my thinking la, u can keep trying and see which is the best  smile.gif
*
You are what you think...haa
pizzaboy
post Jul 15 2008, 12:03 PM

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General physical preparedness. It refers to your ability to do physical tasks. Some people will low GPP find themselves tired and unable to perform their exercises explosively as they reach the later part of their training. It sort of like, stamina, endurance strength.

Many powerlifters and weightlifters will recommend that you do something to increase your GPP. Such as car push/pull, flipping a tire round and round and drag it about, doing Crossfit workouts (google if you don't understand what it means).

All these activities increase your cardiac strength and endurance abilities which will then translate to increase work capacity, which helps you involve more exercises in one session without getting tired too quickly. Yes ultimately you'll get tired, but the question is when? Within 15 minutes? Within 1 hour? 2 hours?

Ppl with higher GPP capacities are able to perform more tasks in a given amount of time. A beginner would struggle past a 45 minute heavy compound workout, but a higher level trainee would have no issues going past 1 hour of heavy training, then doing a little explosive finishing work. Eventually your GPP will increase and you'll be able to squeeze more explosive movements in a session.

And hey presto, a more powerful, strong, explosive athlete. Mind you though, this doesn't happen overnight, requires some real sweat and mental strength to push the limits.
jones007
post Jul 15 2008, 01:08 PM

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QUOTE(yeah_guyz @ Jul 15 2008, 12:38 AM)
Why not?
http://youtube.com/watch?v=j8YJ_tfLPJQ

p/s she has a nice hips tongue.gif
*
nice ass. but bad form
JIB-89
post Jul 15 2008, 01:29 PM

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What kind of strength routine you on? keep in mind that when you start to get more serious with it, you cant afford to train that often and you're gonna need more time to recover
Dont be to focused on split body routines unless you intend to do a BB routine
John91
post Jul 15 2008, 02:35 PM

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Are you a guy or a girl? 5kg dumb bell is too light... I'm 17 and I lift 10kg per hand easily. Plus you do too little sets. You gotta do hell lot more than that to lose weight.

P.s: Not meant as an insult, pointing out only.
TSyeah_guyz
post Jul 15 2008, 10:15 PM

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QUOTE(pizzaboy @ Jul 15 2008, 12:03 PM)
General physical preparedness. It refers to your ability to do physical tasks. Some people will low GPP find themselves tired and unable to perform their exercises explosively as they reach the later part of their training. It sort of like, stamina, endurance strength.

Many powerlifters and weightlifters will recommend that you do something to increase your GPP. Such as car push/pull, flipping a tire round and round and drag it about, doing Crossfit workouts (google if you don't understand what it means).

All these activities increase your cardiac strength and endurance abilities which will then translate to increase work capacity, which helps you involve more exercises in one session without getting tired too quickly. Yes ultimately you'll get tired, but the question is when? Within 15 minutes? Within 1 hour? 2 hours?

Ppl with higher GPP capacities are able to perform more tasks in a given amount of time. A beginner would struggle past a 45 minute heavy compound workout, but a higher level trainee would have no issues going past 1 hour of heavy training, then doing a little explosive finishing work. Eventually your GPP will increase and you'll be able to squeeze more explosive movements in a session.

And hey presto, a more powerful, strong, explosive athlete. Mind you though, this doesn't happen overnight, requires some real sweat and mental strength to push the limits.
*
thanks for the great info wub.gif

QUOTE(jones007 @ Jul 15 2008, 01:08 PM)
nice ass. but bad form
*
lol, sure nice
bad form? i am following her form
so any better form for deadlift? Link?

QUOTE(JIB-89 @ Jul 15 2008, 01:29 PM)
What kind of strength routine you on? keep in mind that when you start to get more serious with it, you cant afford to train that often and you're gonna need more time to recover
Dont be to focused on split body routines unless you intend to do a BB routine
*
yeah, thanks

QUOTE(John91 @ Jul 15 2008, 02:35 PM)
Are you a guy or a girl? 5kg dumb bell is too light... I'm 17 and I lift 10kg per hand easily. Plus you do too little sets. You gotta do hell lot more than that to lose weight.

P.s: Not meant as an insult, pointing out only.
*
LOL, you're so cute wub.gif
TSyeah_guyz
post Jul 15 2008, 11:09 PM

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Week 1, Days 2
Tuesday, 2008 July 15


yeah, swimming, i love swimming, dont you? wub.gif
Today was a bad day too, as the fcking insomnia at yesterday night, only slept 3 hours

Swimming Workout

Warm up
2x50(:15 Swim
4x25(:15 Kick

1x500(:60 Swim
2x50(:Drill
2x50(:Kick
2x50(:Pull

Warm-down
2x50(:Loosen
Stretch

Total: 1100m

Diet
8am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 3 spoon of oat

11am: Snack- 1 Slice of WW bread

2pm: Lunch- Rice with vege,taofu,chiken

5.30pm: A cup of milk

7pm: Swimming workout

9pm: Dinner- Roti Canai, Omelette, Fried Chiken Breast

11.30pm: A cup of milk

This post has been edited by yeah_guyz: Jul 17 2008, 11:45 PM
yeahs4.1
post Jul 16 2008, 09:33 AM

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QUOTE(jones007 @ Jul 15 2008, 01:08 PM)
nice ass. but bad form
*
yeah, it looks weird to me too. maybe because of the dumbbell, or different version of the deadlift that we normally do which is stiff-leg deadlift..

refer to this one:
http://stronglifts.com/how-to-deadlift-wit...oper-technique/

http://www.bodybuilding.com/fun/wotw52.htm
refer to "MATTA114'S Write Up", there are video for a proper deadlift under "WORKOUT A"

p/s: i'm thinking that it's her boobs that makes it looks weird, lol tongue.gif

anyway, your shouldn't take roti canai into your diet, dinner somemore. dont take heavy carb meal in your last meal, especially dinner. increase your protein intake too

This post has been edited by yeahs4.1: Jul 16 2008, 09:45 AM
TSyeah_guyz
post Jul 16 2008, 07:29 PM

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QUOTE(yeahs4.1 @ Jul 16 2008, 09:33 AM)
yeah, it looks weird to me too. maybe because of the dumbbell, or different version of the deadlift that we normally do which is stiff-leg deadlift..

refer to this one:
http://stronglifts.com/how-to-deadlift-wit...oper-technique/

http://www.bodybuilding.com/fun/wotw52.htm
refer to "MATTA114'S Write Up", there are video for a proper deadlift under "WORKOUT A"

p/s: i'm thinking that it's her boobs that makes it looks weird, lol tongue.gif

anyway, your shouldn't take roti canai into your diet, dinner somemore. dont take heavy carb meal in your last meal, especially dinner. increase your protein intake too
*
lol, i bet that you guy eying at her boob more than her form..haha tongue.gif

thanks for the link,it's help alot

today is my rest day ..1st strength workout made my muscle so sore, still not recover yet doh.gif
JIB-89
post Jul 16 2008, 07:48 PM

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how long u been training? Is this Your first time lifting weights?
TSyeah_guyz
post Jul 16 2008, 08:45 PM

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QUOTE(JIB-89 @ Jul 16 2008, 07:48 PM)
how long u been training? Is this Your first time lifting weights?
*
yup, 1st attempt in deadlift,lunges,Squat
TSyeah_guyz
post Jul 16 2008, 10:08 PM

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Week 1,Day 3
Wednesday, 2008 July 16


Rest Day


Diet

3pm: Brunch- Salmon spread 2 slice of WW Bread, LF milk, Omellet(2 egg),vege
5.30pm: Apple
8.15pm: Fried chicken breast, vege,1 broiled egg

This post has been edited by yeah_guyz: Jul 17 2008, 11:44 PM
TSyeah_guyz
post Jul 17 2008, 03:01 PM

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lol, i am having my great lunch,yeah it tastes good

Frittata!!! wub.gif


user posted image


beware,, dont click the spoiler, otherwise hunger can lead you to death tongue.gif
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iamyuanwu
post Jul 17 2008, 03:13 PM

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Oi, you post pictures but no recipe!!!
Apa ni.... make me hungry lah!
Recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe...
XD
TSyeah_guyz
post Jul 17 2008, 03:22 PM

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QUOTE(iamyuanwu @ Jul 17 2008, 03:13 PM)
Oi, you post pictures but no recipe!!!
Apa ni.... make me hungry lah!
Recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe...
XD
*
lol, refer to here
recipe
http://busycooks.about.com/od/sausagerecip...confrittata.htm

Instruction
http://busycooks.about.com/od/breakfastrec...afrittatast.htm

but i didnt follow all the recipe, i dint use pasta

once all the thing done, i just remember that i forgot to put yogurt and milk...lol WTF

but it's still taste good, and easy to cook too

This post has been edited by yeah_guyz: Jul 17 2008, 03:24 PM
Sp00kY
post Jul 17 2008, 03:54 PM

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looks damn good lo, I am hungry now...
TSyeah_guyz
post Jul 17 2008, 04:05 PM

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QUOTE(Sp00kY @ Jul 17 2008, 03:54 PM)
looks damn good lo, I am hungry now...
*
try and cook it, my 1st attempt..took me only 30min
and it taste good and healthy food, u can use any recipe as you like
Sp00kY
post Jul 17 2008, 04:06 PM

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I dont have an oven...maybe i should try using the microwave one tongue.gif
TSyeah_guyz
post Jul 17 2008, 04:09 PM

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QUOTE(Sp00kY @ Jul 17 2008, 04:06 PM)
I dont have an oven...maybe i should try using the microwave one tongue.gif
*
deng, microwave will do la sweat.gif
alot method actually, i saw there is people using gas to cook it with the pan and cover
try youtube, there alot method..lol

Sp00kY
post Jul 17 2008, 04:20 PM

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Well, as an egg lover, as long as there's egg in it, everything will taste perfect. I was bored with plain chicken with bread, and I did omelet with strips of chicken!!! Nice!
TSyeah_guyz
post Jul 17 2008, 11:12 PM

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QUOTE(Sp00kY @ Jul 17 2008, 04:20 PM)
Well, as an egg lover, as long as there's egg in it, everything will taste perfect. I was bored with plain chicken with bread, and I did omelet with strips of chicken!!! Nice!
*
i got no chicken in my fridge, tomorrow gotta go Jusco to get some
TSyeah_guyz
post Jul 17 2008, 11:56 PM

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Week 1, Day 4
Thursday, 2008 July 17


yeah, swimming day again

Swimming Workout

Warm up
2x100(:15 Swim
Stretch

1x400(:60 Swim
8x25(:10 Kick
8x25(:20 Drill
8x50(:20 Pull

5x100(:30 Swim

Warm-down
2x50(:20 Loosen


Total Distance: 2000m

Diet
9.15am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 1 slice of PB WW bread, 1 half-boiled egg

12am: Snack- Apple

3.15pm: Lunch- Frittata,tomato,vege

5.30pm: Tea- A cup of milk,oat

7pm: Swimming workout

9.15pm: Dinner- 2x Fried Chiken Breast,tomato,vege

10.30pm: Durian...lol

12.00am: half cup of milk

11.30pm: A cup of milk
TSyeah_guyz
post Jul 19 2008, 12:27 AM

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Week 1,Day 5
Friday, 2008 July 18



Strength Workout

DB Deadlift
2x12x12kg(2x6kg)

Alternating Shoulder Press
2x12x6kg(2x3kg)

Lateral Raise
2x12x6kg(2x3kg)

DB Squat
2x12x12kg

DB Lunges
2x12x12kg

DB Press
2x12x12kg(2x6kg)

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Push Up
2x12

Concentration Biceps Curl
2x12x6kg

Triceps Overhead Press
1x12x6kg
2x12x3kg



Diet

1.30pm Brunch- sugarfree coffee,1 slice of WW bread with SalmonSpread, Frittata, tomato, cabbage

5pm Teatime- half cup of LF milk, oatmeal

5.45pm Strength workout

7pm Apple

8.30pm 1 slice of WW bread with SalmonSpread

9pm Dinner- Water-boiled Chicken breast, cabbage, broccoli,sugarfree coffee

12pm Supper: biscuit, half cup of LF milk

This post has been edited by yeah_guyz: Jul 19 2008, 12:28 AM
TSyeah_guyz
post Jul 20 2008, 01:50 AM

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Week 1, Day 6
Saturday, 2008 July 19


yeah, swimming day again

Swimming Workout

Warm up
1x200(:35 Swim
Stretch

1x400(:60 Swim
4x50(:20 Drill
8x25(:10 Kick
8x50(:20 Pull


Warm-down
2x100(:20 Loosen


Total Distance: 1600m

Diet

2.30pm: Brunch
A cup of coffee, 2 slice of PB WW bread,2 half-boiled egg

4.15pm: Tea
2 oat biscuit

5.15pm: Tea
A cup of LF milk
Oatmeal

6.15pm: Swimming workout
6pm: Swimming workout

8.15pm: Dinner
2x Fried Chiken Breast
Frittata
so full after having this meals, probably taking too much sweat.gif

2am: Supper tongue.gif
1 cup of milk, 2 oat biscuit

This post has been edited by yeah_guyz: Jul 20 2008, 01:52 AM
TSyeah_guyz
post Jul 20 2008, 09:27 PM

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Week 1, Day 7
Sunday, 2008 July 20


Rest Day

Today, treat yourself to something you love and enjoy every bite. tongue.gif

Diet

2pm: Brunch
A cup of coffee
2 slice of PB WW bread
2 hard-boiled egg(wanted to cook half-boiled...but overcooked sweat.gif )

4.15pm: Tea
1 oat biscuit

5pm: Tea
Apple
2 oat biscuit

6pm: Snack
2 slice of PB WW bread

8.15pm: Dinner
Nescafe ice wub.gif
Popiah
Sizzling pork yi mee


TSyeah_guyz
post Jul 21 2008, 10:03 PM

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today right after i awake from my dream, the 1st thing i did is stepped on my Weight and body fat scale
i am using Omron HBF-500

click spoiler for the pic smile.gif
» Click to show Spoiler - click again to hide... «


so happy, after 1st week of workout, it's showed positive figure, i lost some body fat and gain some muscle at the same time wub.gif

Week 1 status
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9

Week 2 status
Weight: 77.2kg
Body Fat: 27.4%
Skeletal Muscle: 36.3%
BMR: 1750Kcal
BMI: 26.4
Visceral Fat Level: 9



This post has been edited by yeah_guyz: Jul 22 2008, 01:17 AM
TSyeah_guyz
post Jul 22 2008, 01:22 AM

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Week 2, Day 8
Monday, 2008 July 21


Strength Workout

Warm-up
5min robe jumping
Full Body Stretch

DB Deadlift
2x12x14kg(2x7kg)

Alternating Shoulder Press
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

Lateral Raise
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

DB Squat
2x12x14kg

DB Lunges
2x20x14kg

DB Press
2x12x20kg(2x10kg)

Concentration Biceps Curl
1x12x9kg
1x12x7kg

DB Kickback
1x12x5kg
1x12x4kg

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Plank
2x30s

Push Up
2x12

Warm-down
Full body Stretch



Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Chicken Breast
Broccoli

5pm: Tea
2 Sweet Potato
A cup of milk

6pm: Strength workout

7.45pm Snack
An Apple

8.15pm: Dinner
A cup of coffee
Broccoli
Chicken Breast
2 Hard-boiled egg

1am: Supper
A cup of milk
Biscuit

This post has been edited by yeah_guyz: Jul 22 2008, 01:23 AM
JIB-89
post Jul 22 2008, 07:54 AM

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not trying to be an ass here but how is this a strength workout?
Did you design this program by yourself or get it off a website/magazine?
TSyeah_guyz
post Jul 22 2008, 03:06 PM

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QUOTE(JIB-89 @ Jul 22 2008, 07:54 AM)
not trying to be an ass here but how is this a strength workout?
Did you design this program by yourself or get it off a website/magazine?
*
anything wrong with it? hmm.gif
Desvaro
post Jul 22 2008, 03:27 PM

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QUOTE(yeah_guyz @ Jul 22 2008, 03:06 PM)
anything wrong with it? hmm.gif
*
That is NOWHERE near a strength workout
Sp00kY
post Jul 22 2008, 03:52 PM

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I think you are doing too light and too little. I am curious on whether is it difficult for u to complete your entire workout? Well, I do not know how strong you are but your weights used are a bit too light. However, I am no one to judge on that too.

Just my 2 cents la, I think it is a bit too light. My definition of workout is really working out where I really have to use strength to complete it. How do I know if i did workout? I will feel the soreness and muscle tightening after the workout and sometimes the sore can last for a few days.

I THINK a lot of people are working out the wrong way ( I may not be right), they are exercising instead of working out. Eg, I used to workout by doing pushups, but I dont do it now as my body weight is not sufficient to "trigger" the muscles and I call the pushups cardio exercises haha. (well, unless u are doing some 100 reps of pushups). Some of them are not even growing and it is not the food they take, but it is the effort and how hard they push. If you dont push, u wont gain.

I am not trying to flame.....2 cents worth..

I think this is a good article, and I planned my workout based on this fellow Armin "biggest arms" Scholz

"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout
*

[/quote]

This post has been edited by Sp00kY: Jul 22 2008, 04:01 PM
TSyeah_guyz
post Jul 22 2008, 04:10 PM

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QUOTE(Sp00kY @ Jul 22 2008, 03:52 PM)
I think you are doing too light and too little. I am curious on whether is it difficult for u to complete your entire workout? Well, I do not know how strong you are but your weights used are a bit too light. However, I am no one to judge on that too.

Just my 2 cents la, I think it is a bit too light. My definition of workout is really working out where I really have to use strength to complete it. How do I know if i did workout? I will feel the soreness and muscle tightening after the workout and sometimes the sore can last for a few days.

I THINK a lot of people are working out the wrong way ( I may not be right), they are exercising instead of working out. Eg, I used to workout by doing pushups, but I dont do it now as my body weight is not sufficient to "trigger" the muscles and I call the pushups cardio exercises haha. (well, unless u are doing some 100 reps of pushups). Some of them are not even growing and it is not the food they take, but it is the effort and how hard they push. If you dont push, u wont gain.

I am not trying to flame.....2 cents worth..

I think this is a good article, and I planned my workout based on this fellow Armin "biggest arms" Scholz

"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout
*
yeah, thanks for the talk,it's helps

yap, it might be to too light for others, BUT i am just a beginner, as you can see i am slowly adding more poundage

and yeah, every of my workout did made me feel the soreness after the workout and sore for few days
and i having a bad form of few workout, so i don''t wanna put heavy weight until i got a good form

and i done it at Home, i dont feel like going to gym, wink.gif

more comment is welcomed wub.gif

This post has been edited by yeah_guyz: Jul 22 2008, 04:10 PM
yeahs4.1
post Jul 22 2008, 04:22 PM

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QUOTE(Sp00kY @ Jul 22 2008, 03:52 PM)

I think this is a good article, and I planned my workout based on this fellow Armin "biggest arms" Scholz

"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout
*
hmm, i dont feel that. in fact, i never try stretching my arms after i workout to see if they can touch each other. but most of the time, after an intense workout, my muscles are like pulling each other, very tight. it's very obvious for arms, especially biceps and forearm. i can feel that blood pumping into them and my elbow doesnt stay in straight if i dont force it to become straight. for quads, abs, traps, shoulder they feel like burning for a short period.
Sp00kY
post Jul 22 2008, 04:35 PM

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QUOTE(yeah_guyz @ Jul 22 2008, 04:10 PM)
yeah, thanks for the talk,it's helps

yap, it might be to too light for others, BUT i am just a beginner, as you can see i am slowly adding more poundage

and yeah, every of my workout did made me feel the soreness after the workout and sore for few days
and i having a bad form of few workout, so i don''t wanna put heavy weight until i got a good form

and i done it at Home, i dont feel like going to gym,  wink.gif

more comment is welcomed wub.gif
*
Take pictures of yourself to track if you are growing or not. That is the best way to see if the effect of your workout. If you don't see any changes then you should do something:). Just keep your training as long as you know what you are doing. It is good that you are increasing the weights. Yeah, it is very important to workout at a good and correct form. If you dont, you might train it the wrong way the worst if you injured yourself. Keep testing and trying to find something that suits you. I tried full-body workout but I don't really like it:). Good luck mate...

QUOTE(yeahs4.1 @ Jul 22 2008, 04:22 PM)
hmm, i dont feel that. in fact, i never try stretching my arms after i workout to see if they can touch each other. but most of the time, after an intense workout, my muscles are like pulling each other, very tight. it's very obvious for arms, especially biceps and forearm. i can feel that blood pumping into them and my elbow doesnt stay in straight if i dont force it to become straight. for quads, abs, traps, shoulder they feel like burning for a short period.
*
I like that feeling.....hard muscles... hahah..
JIB-89
post Jul 22 2008, 04:56 PM

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QUOTE(Sp00kY @ Jul 22 2008, 03:52 PM)
"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout
*

If your goal is really strength than you have to ignore this. thats why its important to periodize, if you're new to training than there's a high chance you'll mess things up and achieve little if you try to train for two goals at once. Unless you really understand the science behind it, diet and training etc etc, best you focus on one first.

and my point was never based on your poundages. its more on your workload and choice of exercises
but if all of it is performed at home than i guess that explains it

If you wanna get a better idea for your training try reading Maximum strength by Eric Cressey, i got it at borders, it's simplified so beginners can understand it

This post has been edited by JIB-89: Jul 22 2008, 05:03 PM
TSyeah_guyz
post Jul 23 2008, 12:35 AM

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Week 2, Day 8
Tuesday, 2008 July 22


Rest day

Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Oatmeal
An apple

6pm: Tea
A cup of milk
Apple

7.45pm Dinner
Fried Kuey Teow
Fried Chicken Breast
Teh Ice

12.30am: Supper
A cup of HL milk
Biscuit

Sp00kY
post Jul 23 2008, 09:18 AM

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QUOTE(JIB-89 @ Jul 22 2008, 04:56 PM)
If your goal is really strength than you have to ignore this. thats why its important to periodize, if you're new to training than there's a high chance you'll mess things up and achieve little if you try to train for two goals at once. Unless you really understand the science behind it, diet and training etc etc, best you focus on one first.

and my point was never based on your poundages. its more on your workload and choice of exercises
but if all of it is performed at home than i guess that explains it

If you wanna get a better idea for your training try reading Maximum strength by Eric Cressey, i got it at borders, it's simplified so beginners can understand it
*
Thanks Jib,

btw, can you elaborate more on "periodize"?
Besides, what are the difference between strength and muscle training?
Yeah I am new....
JIB-89
post Jul 23 2008, 09:32 AM

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QUOTE(Sp00kY @ Jul 23 2008, 09:18 AM)
Thanks Jib,

btw, can you elaborate more on "periodize"?
Besides, what are the difference between strength and muscle training?
Yeah I am new....
*
periodize meaning you set periods to focus at one goals. meaning you could focus on bulking this month and cutting the next, then strength rather than achieve all at once

BB is what you would call "muscle training" with hypertrophy as the main focus, strength would be the by product
programs like westside is strength, hypertrophy comes as a by product, most of them focus on lifting your absolute max within ranges from 1-3 reps

Obviously if you're just trying to get stronger, you'll have better progress with routines like westside
pizzaboy
post Jul 23 2008, 09:51 AM

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QUOTE(Sp00kY @ Jul 23 2008, 09:18 AM)
Thanks Jib,

btw, can you elaborate more on "periodize"?
Besides, what are the difference between strength and muscle training?
Yeah I am new....
*
There was a course offered in Tennessee Tech University that had a whole semester touching on the concepts of periodization. It explained about the benefits of periodization compared to congjugate training, how it works and why it works, is it better in comparison to work on two things or just one at a time, how muscle fibers are connected and god knows what other schmalongey

Here I shall simplify the entire semester of reading that I still sometimes can't understand a thing of two.

Periodization - Simply doing one thing at a time.

Period 1:To increase your work capacity so you can endure the harsh trainings of weightlifting or strongman.
Period 2:To increase your muscle/hypertrophy via the participation of compound bodybuilding routines to hit a particular weight
Period 3:To increase strength via compound movements but in a differing rep range, % calculation
Period 4:To increase speed and explosiveness via more plyometric based training
Period 5:To peak, maximizing 1RM training if in weightlifting. Or peak in endurance/strength based training for strongman

Extra elaboration, PAY ME! Nah, you don't need to know anymore, other than that it's more for trainers and coaches to understand. After this things can get REALLY complex.

How the fcuk do I know all this!???? ArghH! I need to get a life.......
Sp00kY
post Jul 23 2008, 10:09 AM

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blur liao~ haha
pizzaboy
post Jul 23 2008, 10:16 AM

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basically it means like, during one period, you train for strength, one period train for speed, then one period train for some mass...

one period lasts maybe 3-6 months like that.....train one thing at a time.
shanecross
post Jul 23 2008, 10:20 AM

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Want strength? Go on westside. its fun tongue.gif
TSyeah_guyz
post Jul 23 2008, 04:18 PM

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the soreness of my biceps still killing me after monday's workout sweat.gif

i have a doubt, if certain part of our muscle still sore, shall we train? or take a rest?
eg,
monday concerntration biceps curl
Tuesday Rest
Wednesday biceps still sore, shall i train or rest?





QUOTE(yeahs4.1 @ Jul 22 2008, 04:22 PM)
hmm, i dont feel that. in fact, i never try stretching my arms after i workout to see if they can touch each other. but most of the time, after an intense workout, my muscles are like pulling each other, very tight. it's very obvious for arms, especially biceps and forearm. i can feel that blood pumping into them and my elbow doesnt stay in straight if i dont force it to become straight. for quads, abs, traps, shoulder they feel like burning for a short period.
*
from what i read, stretching after workout do help in muscle growing wub.gif


QUOTE(Sp00kY @ Jul 22 2008, 04:35 PM)
Take pictures of yourself to track if you are growing or not. That is the best way to see if the effect of your workout. If you don't see any changes then you should do something:). Just keep your training as long as you know what you are doing. It is good that you are increasing the weights. Yeah, it is very important to workout at a good and correct form. If you dont, you might train it the wrong way the worst if you injured yourself. Keep testing and trying to find something that suits you. I tried full-body workout but I don't really like it:). Good luck mate...
I like that feeling.....hard muscles... hahah..
*
yeah, for sure i know what i am doing tongue.gif now i am on the form learning phase, should get the form right before i go further...more set, more weight blabla


QUOTE(JIB-89 @ Jul 23 2008, 09:32 AM)
periodize meaning you set periods to focus at one goals. meaning you could focus on bulking this month and cutting the next, then strength rather than achieve all at once

BB is what you would call "muscle training" with hypertrophy as the main focus, strength would be the by product
programs like westside is strength, hypertrophy comes as a by product, most of them focus on lifting your absolute max within ranges from 1-3 reps

Obviously if you're just trying to get stronger, you'll have better progress with routines like westside
*
i thought that any workout that being the use of gravity or elastic/hydraulic forces to oppose muscle contraction called as Strength workout?
correct me if i'm wrong

QUOTE
http://en.wikipedia.org/wiki/Strength_training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. See the resistance training article for information about elastic/hydraulic training, but note that the terms "strength training" and "resistance training" are often used interchangeably.



QUOTE(pizzaboy @ Jul 23 2008, 09:51 AM)
There was a course offered in Tennessee Tech University that had a whole semester touching on the concepts of periodization. It explained about the benefits of periodization compared to congjugate training, how it works and why it works, is it better in comparison to work on two things or just one at a time, how muscle fibers are connected and god knows what other schmalongey

Here I shall simplify the entire semester of reading that I still sometimes can't understand a thing of two.

Periodization - Simply doing one thing at a time.

Period 1:To increase your work capacity so you can endure the harsh trainings of weightlifting or strongman.
Period 2:To increase your muscle/hypertrophy via the participation of compound bodybuilding routines to hit a particular weight
Period 3:To increase strength via compound movements but in a differing rep range, % calculation
Period 4:To increase speed and explosiveness via more plyometric based training
Period 5:To peak, maximizing 1RM training if in weightlifting. Or peak in endurance/strength based training for strongman

Extra elaboration, PAY ME! Nah, you don't need to know anymore, other than that it's more for trainers and coaches to understand. After this things can get REALLY complex.

How the fcuk do I know all this!???? ArghH! I need to get a life.......
*
you got a good memory shocking.gif

This post has been edited by yeah_guyz: Jul 23 2008, 04:21 PM
JIB-89
post Jul 23 2008, 05:24 PM

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hmmm how should i put it, the strength gains you get when you follow a proper strength program compared to a BB program is huge
kinda like how you'll get more results with weights rather than push ups
If you follow that definition than weekend warriors who do push ups ocassionally are also on "strength programs" but theres a huge gap between guys who just do pushups everyday and athletes who are really training for strength
TSyeah_guyz
post Jul 24 2008, 01:21 AM

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Week 2, Day 10
Wednesday, 2008 July 23


Strength Workout

Warm-up
5min robe jumping
Full Body Stretch

DB Deadlift
2x12x20kg(2x10kg)

Alternating Shoulder Press
1x20x14kg(2x7kg)
1x18x18kg(2x9kg)

Lateral Raise
1x12x12kg(2x6kg)
1x12x10kg(2x5kg)

DB Squat
1x5x20kg
2x12x14kg

DB Lunges
2x20x14kg

DB Press
3x12x20kg(2x10kg)

Triceps Overhead Press
3x12x5kg

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Plank
1x1min

Warm-down
Full body Stretch



Diet

1.30pm: Brunch
A cup of coffee
WW Sandwich

4.15pm: Tea
Oat biscuit

5.25pm: Pre-workout
A cup of HL milk
Oatmeal

6pm: Strength workout

8pm: Dinner
A cup of HL milk
Broccoli
Peppers
WW Sandwish
3 Half-boiled egg

10pm: Tea
Ice Lemon Tea

1am: Supper
A cup of milk

pizzaboy
post Jul 24 2008, 03:34 PM

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Have you ever thought of putting more variety in your training, since you're training at home? Perhaps a gas tank to do overhead squats, carrying the tank from A-B, pushing and pulling cars or hanging off the balcony and trying to pull yourself back up?

I used to do a few of those nonsense to push my training when I got bored and guess what, it worked miles better than all those dumbbells (i still have them 10KG dumbbells)
TSyeah_guyz
post Jul 24 2008, 03:57 PM

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QUOTE(pizzaboy @ Jul 24 2008, 03:34 PM)
Have you ever thought of putting more variety in your training, since you're training at home? Perhaps a gas tank to do overhead squats, carrying the tank from A-B, pushing and pulling cars or hanging off the balcony and trying to pull yourself back up?

I used to do a few of those nonsense to push my training when I got bored and guess what, it worked miles better than all those dumbbells (i still have them 10KG dumbbells)
*
haha, gas tank, if i did so, i will be killed by my housemate tongue.gif
but that is a good idea laugh.gif

i only have 2 dumbell with me now, 10kg and 15kg, both is adjustable plate.
my squat is still weak, max i think around 20kg with 10rep

i am thinking to buy a barbell, been using DB to deadlift...it's annoying....the plate disturbing my movement
last time i saw carefour selling around RM80-90
Sp00kY
post Jul 24 2008, 05:42 PM

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QUOTE(yeah_guyz @ Jul 24 2008, 03:57 PM)
haha, gas tank, if i did so, i will be killed by my housemate tongue.gif
but that is a good idea laugh.gif

i only have 2 dumbell with me now, 10kg and 15kg, both is adjustable plate.
my squat is still weak, max i think around 20kg with 10rep

i am thinking to buy a barbell, been using DB to deadlift...it's annoying....the plate disturbing my movement
last time i saw carefour selling around RM80-90
*
Where do u live? Join a gym~ rclxms.gif brows.gif alto i prefer working out at home, but there are more varieties in the gym and i do not have to be afraid that i might break my parquet at home smile.gif.
anyway, go get more plates rather than a barbell for now...you can try deadlift by putting the db besides ur legs if i`m not wrong.

This post has been edited by Sp00kY: Jul 24 2008, 05:54 PM
TSyeah_guyz
post Jul 24 2008, 11:02 PM

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Week 2, Day 11
Thrusday, 2008 July 24


Swiming Workout

1x200 warm up

4x100 driling

2x100 swimming

Total distance: 800m




Diet

10.00 Breakfast
3 half boiled egg
WW sandwish
A cup of coffee

1.15pm: Brunch
Bracolli
Lemon Roasted Chicken Breast
Cabbage

3.15pm: Tea
Oatmeal

4.30pm: Tea
Carrot
A cup of milk

6.30pm: Swimming workout

7.30pm: Tea
Apple

8.15pm: Dinner
Lemon Roasted Chicken
PB WW Bread

9.15pm: Tea
A cup of milk

11pm: Supper
2 half boiled egg


deadlift besides leg? just like lunge? can meh? hmm.gif

This post has been edited by yeah_guyz: Jul 26 2008, 01:45 AM
TSyeah_guyz
post Jul 25 2008, 10:25 PM

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QUOTE(Sp00kY @ Jul 24 2008, 05:42 PM)
Where do u live? Join a gym~ rclxms.gif  brows.gif alto i prefer working out at home, but there are more varieties in the gym and i do not have to be afraid that i might break my parquet at home smile.gif.
anyway, go get more plates rather than a barbell for now...you can try deadlift by putting the db besides ur legs if i`m not wrong.
*
i stay at Setapak wangsa maju tongue.gif

i'm kind of lazy to go gym centre, home is more flexible, but lack of equipment

perhaps sooner will go gym center, there is one new gym at my place, the name start with Iron (?) (?)..
forgot the full name, not so bad. RM4 per entry. not ask in detail as the person in charge not there

deadlift besides leg? just like lunge? can meh? hmm.gif



This post has been edited by yeah_guyz: Jul 26 2008, 01:46 AM
TSyeah_guyz
post Jul 26 2008, 01:47 AM

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Week 2, Day 12
Friday, 2008 July 25


Rest
doing nothing today, supposed to go for gym...but overslept sweat.gif



Diet

9.15 Breakfast
3 half boiled egg
PB WW Bread
A cup of coffee

1.15pm: Brunch
Bracolli
Lemon Roasted Chicken Breast
Cabbage

2.15pm: Tea
2 half boiled egg

7.15pm: Tea
1 small chicken breast
1 cup of HL milk

9.15pm: Dinner
Lemon Roasted Chicken
PB WW Bread
1 cup of coffee

1am: Supper
2 half boiled egg
yeahs4.1
post Jul 26 2008, 04:58 PM

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lao.. finally you decided to go to gym?
TSyeah_guyz
post Jul 26 2008, 09:20 PM

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QUOTE(yeahs4.1 @ Jul 26 2008, 04:58 PM)
lao.. finally you decided to go to gym?
*
sure, no money to buy plate and Barbell wink.gif
i hate deadlift with DB...
John91
post Jul 27 2008, 08:14 AM

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Go to Kelab Darul Ehsan. They have a decent gym there. Its sorta near your place.
TSyeah_guyz
post Jul 27 2008, 01:48 PM

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Week 2, Day 13
Saturday, 2008 July 26


Rest
LOL, today was a worst day of the week, went out with friend and ate a lot junk food


Diet

12.00 Brunch
2 half boiled egg

3.45pm: Lunch
Kim Gary's food-
HongKong Style Baked rice
A cup of coffee

6.25pm: Dinner
2set of baked bread
1 cup of Old Town Coffee wub.gif i love Old Town coffee so much

11.35pm: Supper
Look Out Point
Chickenchop+ham+french fries
Half plate of Thai rice
A cup of coffee
Coke

TSyeah_guyz
post Jul 27 2008, 10:39 PM

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QUOTE(John91 @ Jul 27 2008, 08:14 AM)
Go to Kelab Darul Ehsan. They have a decent gym there. Its sorta near your place.
*
no idea where is Kelab Darul Ehsan, but thanks for the suggestion

Wangsa Maju got quite alot good and cheap gym, there is 1 new gym at new building at Desa Setapak
the name is Iron Gym Fitness if i'm not mistaken
RM4 per entry without membership

Member: RM100 registration and RM70monthly fees

seems like pay per entry is more worth

TARC college gym not bad too tongue.gif
TSyeah_guyz
post Jul 27 2008, 11:29 PM

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Week 2, Day 14
Sunday, 2008 July 27


Rest


Diet

1.30 Brunch
1 Cup of LF milk

2.00pm: Lunch
Rice with vege, pork,taofu

6.15pm: Tea
2 lobak gou
bobo zhazha

8.35pm: Dinner
Rice, vege, seafood, chicken

11.30pm: Tea
A cup of milk
Disciple
post Jul 28 2008, 09:35 PM

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hey dude...you and yeahs4.1 are brothers? lol...
i remembered one of you wanted to bulk gloves right? then the thread was closed...
TSyeah_guyz
post Jul 28 2008, 09:57 PM

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QUOTE(Disciple @ Jul 28 2008, 09:35 PM)
hey dude...you and yeahs4.1 are brothers? lol...
i remembered one of you wanted to bulk gloves right? then the thread was closed...
*
lolz, he not up to level to be my brother yet....haha tongue.gif am i sounded like too lanxi...lol j/k
we're not brother, just friend.

Link of the Glove Bulk= Click me
John91
post Jul 28 2008, 10:01 PM

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You from TARC? Cool, I'm from there too. But the gym's so banged up and old. I went there once only.
TSyeah_guyz
post Jul 28 2008, 10:26 PM

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QUOTE(John91 @ Jul 28 2008, 10:01 PM)
You from TARC? Cool, I'm from there too. But the gym's so banged up and old. I went there once only.
*
yeah, but i am graduated Advance Diploma, super super senior.. tongue.gif
yeah, today i went to Tarc's gym, so crowded, not a good feeling there, i hate to Q for equipment

i think i will visit Iron Gym at Desa wangsa maju next time


Tarc got new gym room now, but i cant enter, it's for cocurriculum purpose only, much more larger than old one




This post has been edited by yeah_guyz: Jul 28 2008, 11:18 PM
TSyeah_guyz
post Jul 28 2008, 11:16 PM

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Week 3 status
Monday, 2008 July 28


Weight: 77.7kg
Body Fat: 27.2%
Skeletal Muscle: 36.4%
BMR: 1759Kcal
BMI: 26.6
Visceral Fat Level: 9


awhh, today went to Tarc's gym, sucks...i out of energy after done my Bench Press and feeling not well.
the gym room is crowded, and had to Q for equipement

Week 3, Day 15
Monday, 2008 July 28


Strength Workout

Warm-up
5min Cycling
Full Body Stretch

Barbell Squat
1x12x Barbell only warmup
1x12x17kg
1x12x27kg

Barbell Bench Press
1x12x27kg
1x8x27kg-damn, out of energy doh.gif

Alternating Shoulder Press
2x12x15kg(2x7.5kg)

Lateral Raise
1x12x15kg(2x7.5kg)
1x10x15kg(2x7.5kg)

DB Lunges
2x20x15kg(2x7.5kg)

Barbell Deadlift
1x12x Barbell only warmup
1x12x17kg
1x12x27kg

Triceps Overhead Press
1x12x7.5kg
1x12x3kg

DB Kickback
2x12x3kg

Warm-down
Full body Stretch



Diet

12.15pm: Brunch
WW Bread with Tuna
2 half boiled egg
A cup of milk

4.30pm: Tea
Oatmeal
A cup of coffee

5.25pm: Pre-workout
A cup of HL milk
Sweet potato

6pm: Strength workout

9.15pm: Dinner
A cup of HL milk
Broccoli
Lemon Roasted Chicken
Sweet Corn

11.45pm: Supper
2 half boiled egg

John91
post Jul 29 2008, 03:27 PM

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Lol, I'm doing A levels there now. The old one... only has a few weights. Can't do squats or use the machines. Very cramped too. Yeah, the new gym 4 koko only sigh... But a lot of hot girls thr. Too bad I'm not Diploma student... tongue.gif
TSyeah_guyz
post Jul 29 2008, 09:47 PM

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Week 3, Day 16
Tuesday, 2008 July 29


wow, today swimming workout was so nice even though i had a insomnia last night biggrin.gif
able to swim 3000m, woot.. i felt so good wub.gif

Swiming Workout

Warm Up
2x100(:15 Swim
Total Body Stretch

1x400(:30 swimming
8x25(:10 Kick
8x50(:10 Pull with paddle and pullbouy
4x50(:10 Drill
30second Extra rest

5x100(:15 Swim 30second Extra rest
4x100(:15 Swim 30second Extra rest
3x100(:15 Swim 30second Extra rest
2x100(:15 Swim 30second Extra rest
1x100(:15 Swim

Warm-down
2x50(:20 Loosen

Total Distance: 3000m laugh.gif


Diet

1.30 Brunch
2 half boiled egg
PB Tuna WW Bread
A cup of coffee

5.15pm: Tea
PB WW Bread
A cup of milk

6.25pm: Swimming Workout

9.15pm: Tea
Bracolli
Tomato
Lemon Roasted Chicken
2 egg omelete
A cup of HL milk

11.30pm
A cup of milk

1.15am: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Jul 30 2008, 09:07 PM
TSyeah_guyz
post Jul 30 2008, 09:06 PM

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Week 3, Day 17
Wednesday, 2008 July 30


Rest Day


Diet

11.15am Breakfast
2 half boiled egg
Tuna WW Bread
A cup of milk

2.30pm Lunch
PB WW Bread
A cup of Coffee

6.15pm: Tea
Yogurt+Oatmeal

8.30pm: Dinner
Bracolli
Tomato
Roasted Lambchop
A cup of HL milk

11pm: Supper
2 half boiled egg

user posted image
kikikilly
post Jul 31 2008, 05:09 PM

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Cool a swimmer..dont be afraid to swim 5 times a week(if you want leh) ...swimming is easy on your body soo dont be afraid to spam it and push it to the max thats what i love about swimming

This post has been edited by kikikilly: Jul 31 2008, 05:13 PM
TSyeah_guyz
post Jul 31 2008, 05:52 PM

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QUOTE(kikikilly @ Jul 31 2008, 05:09 PM)
Cool a swimmer..dont be afraid to swim 5 times a  week(if you want leh) ...swimming is easy on your body soo dont be afraid to spam it and push it to the max thats what i love about swimming
*
lol, where got time la, each swimming workout need around 1 and half hour
i'm not playing water in the pool, you know what i mean tongue.gif

my program is like

Mon Strength workout
Tue Swimming
Wed Strength workout
Thru Swimming
Fri Strength workout
Sat Swimming
Sun Rest

but i found that this program got no enough rest for recovering...from this mon Strg workout and Tue swimming, my biceps still no recovered even though i rested on wed....

lack of protein intake, gotta get whey, and modify the programe abit...listen to body..lol wub.gif
kikikilly
post Jul 31 2008, 09:07 PM

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I see , but sometimes i swim,run,and do weights same day and swim again next day lol but yeah your program looks tougher..mine just 1km under 30 mins(5 times a week)..U.S Navy side stroke
(below is the stroke i use)
http://www.youtube.com/watch?v=4lUHudMN1TU

This post has been edited by kikikilly: Jul 31 2008, 09:39 PM
TSyeah_guyz
post Aug 1 2008, 12:01 AM

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Week 3, Day 18
Thrusday, 2008 July 31


Rest Day


Diet

1.15am Brunch
Chicken Rice+cha siu
Teh Ice

5.30 Tea
Yogurt+Oatmeal

6.15pm: Tea
1 slice of WW bread

8.30pm: Dinner
Cabbage
Roasted Chicken
A cup of LF milk

11.30pm: Supper
2 half boiled egg



This post has been edited by yeah_guyz: Aug 1 2008, 09:44 PM
TSyeah_guyz
post Aug 1 2008, 09:44 PM

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Week 3, Day 19
Friday, 2008 August 1


Strength Workout

Warm-up
5min Cycling
Full Body Stretch

Barbell Squat
1x12x Barbell only warmup
1x12x15kg
1x12x30kg
1x12x25kg

Barbell Bench Press
1x12x20kg
2x12x30kg

Barbell Deadlift
1x12x Barbell only warmup
1x12x25kg
1x12x35kg

Warm-down
Full body Stretch



Diet

7.15am: Breakfast
2 slice of WW Bread with Tuna
3 half boiled egg
1 Tbs of olive oil
A cup of milk

10.30am: Tea
2 slice of WW Bread with Tuna

12.40pm: Lunch
Wantan mee
Cincao ice

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Pre-workout
Oatmeal+Yogurt

6.30pm: Strength workout

8.25pm: Dinner
A cup of LF milk
Lemon Roasted Chicken
1 slice of PB WW Bread

10.15pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Aug 3 2008, 09:25 PM
TSyeah_guyz
post Aug 2 2008, 07:46 AM

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QUOTE(kikikilly @ Jul 31 2008, 09:07 PM)
I see , but sometimes i swim,run,and do weights same day and swim again next day lol but yeah your program looks tougher..mine just 1km under 30 mins(5 times a week)..U.S Navy side stroke
(below is the stroke i use)
http://www.youtube.com/watch?v=4lUHudMN1TU
*
looks complicated, what's the purpose to swim like that?
it's looks like drilling techinuque
kikikilly
post Aug 2 2008, 01:08 PM

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QUOTE(yeah_guyz @ Aug 2 2008, 07:46 AM)
looks complicated, what's the purpose to swim like that?
it's looks like drilling techinuque
*
It looks complicated..."looks" its actually very efficient and very simple technique (Its described as swimming downhill and it really feels like that) and its only as difficult as learning any other technique, it took me 2 days to get the hang of it..its not as fast as the free style though,but it is a bit faster then the breast stroke.

As for now ill be using it cause my workout requires me to master it.Ill be switching back to freestyle as soon as i finish with the program.
which also happens to be a strength training + swimming and running..

here is the workout im currently doing,which combines both strength and endurance,

Im now on category 2 of this workout

http://www.navyseal.s5.com/workouts.html

This post has been edited by kikikilly: Aug 2 2008, 01:17 PM
asciii
post Aug 2 2008, 08:33 PM

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QUOTE(yeah_guyz @ Jul 25 2008, 10:25 PM)
i stay at Setapak wangsa maju tongue.gif

i'm kind of lazy to go gym centre, home is more flexible, but lack of equipment

perhaps sooner will go gym center, there is one new gym at my place, the name start with Iron (?) (?)..
forgot the full name, not so bad. RM4 per entry. not ask in detail as the person in charge not there

deadlift besides leg? just like lunge? can meh? hmm.gif
*
bro..come to titiwangsa gym..only RM2..ppl there are all big..when u see them train,it gives u the feel that you also can continue till ur limit..
TSyeah_guyz
post Aug 2 2008, 08:35 PM

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QUOTE(asciii @ Aug 2 2008, 08:33 PM)
bro..come to titiwangsa gym..only RM2..ppl there are all big..when u see them train,it gives u the feel that you also can continue till ur limit..
*
titiwangsa...erm sound familiar...eye of malaysia?
asciii
post Aug 2 2008, 08:38 PM

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yeah..near the tennis court
TSyeah_guyz
post Aug 2 2008, 08:48 PM

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QUOTE(asciii @ Aug 2 2008, 08:38 PM)
yeah..near the tennis court
*
lol, kinda far... lazy to go...
i hate the f***ing Jalan Genting Kelang...jam like shit...
alot nice equipment there?


there are few option in setapak, from what i know

1. Tarc's gym-tarcian only! RM1.2 per entry(student) RM2 per entry(Alumni)

2. Iron Fitness & Gym -nah! vmad.gif i will never visit this f***ing gym again, there is one low educated indian barbarian LCLY over there. RM4 per entry

3. forgot the name, just at the chinese restaurant upstair, near to BRJ-RM3 per entry
asciii
post Aug 2 2008, 08:50 PM

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the 3rd option...how is the gym like?a lot of people going there?Q for equipments? as I am also from wangsa maju
TSyeah_guyz
post Aug 2 2008, 08:54 PM

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QUOTE(asciii @ Aug 2 2008, 08:50 PM)
the 3rd option...how is the gym like?a lot of people going there?Q for equipments? as I am also from wangsa maju
*
erm, when i were there, around 6-7people only (5pm)

the equipment is kinda old, but not so bad...

monthly fees is cheap, around RM45, unlimited entry. just beside motorbike shop
TSyeah_guyz
post Aug 2 2008, 11:16 PM

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Week 3, Day 20
Saturday, 2008 August 2


Swimming Workout

Easy swimming...

Easy means very easy... Kicking,Drilling,Pulling..

30min


Diet

7.15am: Breakfast
1 slice of PB WW Bread
2 half boiled egg
A cup of coffee

10.30am: Tea
2 slice of WW Bread with Tuna

2.30pm: Snack
1 pack of biscut

3.30pm: Tea
2 piece of KFC chicken

6.15pm: Pre-workout
2 oat biscut
Half cup of milk
A cup of coffee

6.30pm: Swimming workout

8.30pm: Dinner
A cup of coffee
Lemon Roasted Chicken
2 slice of WW Bread

12am: Yumcha
1 set of roasted bread
Chicken
1 pepsi
4 cup of plain water tongue.gif

This post has been edited by yeah_guyz: Aug 3 2008, 06:23 PM
TSyeah_guyz
post Aug 3 2008, 03:39 PM

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QUOTE(kikikilly @ Aug 2 2008, 01:08 PM)
It looks complicated..."looks"  its actually very efficient and very simple technique (Its described as swimming downhill and it really feels like that)  and its only as difficult as learning any other technique, it took me 2 days  to get the hang of it..its not as fast as the free style though,but it is a bit faster then the breast stroke.

As for now ill be using it cause my workout requires me to master it.Ill be switching back to freestyle as soon as i finish with the program.
which also happens to be a strength training + swimming and running..

here is the workout im currently doing,which combines both strength and endurance,

Im now on category 2 of this workout

http://www.navyseal.s5.com/workouts.html
*
erm, this style looks fun, i may try it during my next visit to pool, looks like a style that combining freestyle and breast stoke.

so did you have any obvious imrpovement? body shape? laugh.gif
asciii
post Aug 3 2008, 03:56 PM

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QUOTE(yeah_guyz @ Aug 2 2008, 08:54 PM)
erm, when i were there, around 6-7people only (5pm)

the equipment is kinda old, but not so bad...

monthly fees is cheap, around RM45, unlimited entry. just beside motorbike shop
*
is it open daily?from wat time to wat time?
TSyeah_guyz
post Aug 3 2008, 04:57 PM

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QUOTE(asciii @ Aug 3 2008, 03:56 PM)
is it open daily?from wat time to wat time?
*
not sure...lol tongue.gif

i just passed by today, the gym's name is Alpha Gym at 2nd floor of chinese restaurant
TSyeah_guyz
post Aug 3 2008, 06:30 PM

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Week 3, Day 21
Sunday, 2008 August 3


Rest


Diet

1.00pm: Brunch
Wantan Mee
1 cup of Nescafe Ice

4.45pm: Tea
2 slice of PB WW bread

6.45pm: Snack
2 Oat biscut
1 cup of HL milk

8.30pm: Dinner
Lemon Roasted Chicken Onions
Park Choy
1 Carrot
1 cup of Coffee

12am: Supper
3 half boiled egg
A cup of coffee... sweat.gif i need it, rushing my work

This post has been edited by yeah_guyz: Aug 4 2008, 12:20 AM
asciii
post Aug 3 2008, 07:31 PM

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free bump!
TSyeah_guyz
post Aug 3 2008, 07:51 PM

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QUOTE(asciii @ Aug 3 2008, 07:31 PM)
free bump!
*
what the ........ sweat.gif sweat.gif sweat.gif shocking.gif shocking.gif rclxub.gif rclxub.gif
kikikilly
post Aug 3 2008, 08:11 PM

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QUOTE(yeah_guyz @ Aug 3 2008, 03:39 PM)
erm, this style looks fun, i may try it during my next visit to pool, looks like a style that combining freestyle and breast stoke.

so did you have any obvious imrpovement? body shape? laugh.gif
*
well my mom was away for two weeks and when she came back she said i looked bigger.i think the real effect for me though is feeling great always having energy and an improvement in mood(as in feeling happy lol)

This post has been edited by kikikilly: Aug 3 2008, 08:13 PM
asciii
post Aug 3 2008, 08:13 PM

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i duno how to swim..can only walk in the pool sweat.gif
kikikilly
post Aug 3 2008, 08:16 PM

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QUOTE(asciii @ Aug 3 2008, 08:13 PM)
i duno how to swim..can only walk in the pool sweat.gif
*
Lol it only takes a day or two to learn a stroke what are you waiting for smile.gif
TSyeah_guyz
post Aug 3 2008, 08:38 PM

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QUOTE(asciii @ Aug 3 2008, 08:13 PM)
i duno how to swim..can only walk in the pool sweat.gif
*
pay me RM50 per week, i teach you...lol
andyfriends
post Aug 3 2008, 08:42 PM

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QUOTE(yeah_guyz @ Aug 3 2008, 08:38 PM)
pay me RM50 per week, i teach you...lol
*
How many times per week? Can give discount ar? I want to learn ler.
TSyeah_guyz
post Aug 3 2008, 08:54 PM

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QUOTE(andyfriends @ Aug 3 2008, 08:42 PM)
How many times per week?  Can give discount ar?  I want to learn ler.
*
haha
i am just joking la, i am too noob to teach swimming tongue.gif not up to that level
but able to teach a basic
i only know freestyle, breastroke
normally i swim at Tarc's swimming pool

lol, yesterday i tried using the paddle and swim freestyle, able to reach 45s for 50m tongue.gif
paddle rocks wub.gif without paddle only 50-52s
andyfriends
post Aug 3 2008, 09:06 PM

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QUOTE(yeah_guyz @ Aug 3 2008, 08:54 PM)
haha
i am just joking la, i am too noob to teach swimming tongue.gif  not up to that level
but able to teach a basic
i only know freestyle, breastroke
normally i swim at Tarc's swimming pool

lol, yesterday i tried using the paddle and swim freestyle, able to reach 45s for 50m tongue.gif
paddle rocks wub.gif  without paddle only 50-52s
*
Wow u must teach me. I wan to learn freestyle.
TSyeah_guyz
post Aug 3 2008, 09:09 PM

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QUOTE(andyfriends @ Aug 3 2008, 09:06 PM)
Wow u must teach me.  I wan to learn freestyle.
*
if you able to enter the Tarc....
unless you are tarcian or alumni,
outsider cant get inside

andyfriends
post Aug 3 2008, 09:11 PM

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Ceah Are you a tarcian?
TSyeah_guyz
post Aug 3 2008, 09:13 PM

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QUOTE(andyfriends @ Aug 3 2008, 09:11 PM)
Ceah Are you a tarcian?
*
Ex-tarcian, Tarc Alumni
andyfriends
post Aug 3 2008, 09:14 PM

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Haih forget it la cant learn from u then.
TSyeah_guyz
post Aug 3 2008, 09:19 PM

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QUOTE(andyfriends @ Aug 3 2008, 09:14 PM)
Haih forget it la cant learn from u then.
*
laugh.gif , actually that's not hard to learn swimming,

just see you want to learn or not nia, do you believe that, my friend just cincai teach me
they just teach me 1 day, then i learn myself, watch video(youtube got alot), see how pro swim..
took me quite long to master lol, as try and error.

but i still advise you find a decent trainer. that's not hard to find
kikikilly
post Aug 3 2008, 10:39 PM

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QUOTE(andyfriends @ Aug 3 2008, 09:14 PM)
Haih forget it la cant learn from u then.
*
Well for me i picked up free style and breast stroke in less then 2 weeks (had a teacher) - not really mastered it but basically just practice on my own what he taught ,after a month of practice you should be pretty decent at it

This post has been edited by kikikilly: Aug 3 2008, 10:43 PM
TSyeah_guyz
post Aug 4 2008, 07:11 PM

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Week 4, Day 22
Monday, 2008 August 4


Damn, today supposed to be Swimming days, but i am tired, yesterday overnight rushing my work...only slept 3 hour

Rest

Diet

7.40am: Breakfast
2 half Boiled egg
2 Slice of PB WW bread
1 cup of Nescafe

10.30am: Tea
2 slice of PB WW bread

12.15pm: Lunch
Rice+Chicken +Duck+Pork

2pm: Tea
Biscut

4pm: Tea
2 Slice of Tuna WW Bread

7.00m: Dinner
Lemon Roasted Chicken Onions
Park Choy
1 Carrot
1 cup of Coffee

11.05pm: Supper
A cup of HL milk

This post has been edited by yeah_guyz: Aug 4 2008, 11:48 PM
TSyeah_guyz
post Aug 5 2008, 10:47 PM

o2 + co2= coo22 ^_^lll
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Week 4, Day 23
Tuesday, 2008 August 5


Strength Workout

Warm-up
Full Body Stretch

Barbell Squat
1x12x 5kg
1x12x15kg
1x12x20kg
1x12x25kg

Dumbell Bench Press
1x12x12kg
1x7x12kg

Barbell Deadlift
1x12x10kg
1x12x25kg
1x12x30kg

Standing Barbell Military Press
1x12x20kg
1x12x25kg

Diet

7.15am: Breakfast
2 slice of PB WW Bread
2 half boiled egg
1 Tbs of olive oil
A cup of coffee

10.30am: Tea
Biscut

12.40pm: Lunch
Rice+vege+egg+meat

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Pre-workout
Half cup of Milk
2 Biscut

6.45pm: Strength workout

9.10pm: Dinner
Sizzling Beef with rice
Sotong+vege
Teh Ice

This post has been edited by yeah_guyz: Aug 5 2008, 10:48 PM
jones007
post Aug 5 2008, 11:02 PM

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eh your weights included the bar's weight or not?
Sp00kY
post Aug 6 2008, 08:19 AM

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QUOTE(jones007 @ Aug 5 2008, 11:02 PM)
eh your weights included the bar's weight or not?
*
I am curious too rclxms.gif
TSyeah_guyz
post Aug 6 2008, 11:34 AM

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QUOTE(jones007 @ Aug 5 2008, 11:02 PM)
eh your weights included the bar's weight or not?
*
QUOTE(Sp00kY @ Aug 6 2008, 08:19 AM)
I am curious too rclxms.gif
*
yap,

5kg is Barbell weight(shorter barbell 5kg or 7kg? i not sure)
20kg is Olympic barbell weight

what's wrong? am i lifting too light sweat.gif

this was a first time i did standing military press
Sp00kY
post Aug 6 2008, 01:03 PM

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Yeah I think it is light.
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post Aug 6 2008, 01:42 PM

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eee..last saturday i been to TARC also, got water polo isn't it? I went to the club house for afternoon gym session. Which gym u go?
yeahs4.1
post Aug 6 2008, 02:15 PM

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ah ha!!
another tarcian spotted!
TSyeah_guyz
post Aug 6 2008, 02:42 PM

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QUOTE(Sp00kY @ Aug 6 2008, 01:03 PM)
Yeah I think it is light.
*
hehe, i knew that. as it was my 1st visit to those gym.. quite a old gym.. most of the plate rusted .... sweat.gif
i will just stick to olympic bar next time..

i were busy to asist my friend, his 1st visit to gym...lol
i told him do deadlift,squat,bench press..ya his answer is like all those newbie

here is his replied
i want to train my arm, my shoulder..i dont need to train my back my leg...
lol, spent long time to explain to him

i think i can lift heavier for deadlift, but not squat..my leg was shaking during last few rep...lol perhaps too much rep.

anyway, i will start my Ripeetoe workout on week5

QUOTE(~ ViViaN ~ @ Aug 6 2008, 01:42 PM)
eee..last saturday i been to TARC also, got water polo isn't it? I went to the club house for afternoon gym session. Which gym u go?
*
huh. got meh? what time you been there? i went at 6.30pm, not much people.

cool, you also Tarcian,that's nice. it's hard to find a friend that like swimming,perhaps next time can swim together tongue.gif teach me

1 day at Tarc old gym, 1 day at Iron Fitness gym, yesterday at Alpha gym

Tarc gym=crowded
Iron Gym= nice equipement, but got indian barbarian..banned
vmad.gif
Alpha gym= not so bad just the equipment alil old

QUOTE(yeahs4.1 @ Aug 6 2008, 02:15 PM)
ah ha!!
another tarcian spotted!
*
not surprice...lol Tarcian alot lengzai lenglui ....lol
Sp00kY
post Aug 6 2008, 02:48 PM

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QUOTE(yeah_guyz @ Aug 6 2008, 02:42 PM)

i think i can lift heavier for deadlift, but not squat..my leg was shaking during last few rep...lol perhaps too much rep.

*
I am the other way, i can squat heavier than deadlift, i feel weird going deadlift hence i am not doing it now hahaha...
TSyeah_guyz
post Aug 6 2008, 03:00 PM

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read here, nice information

QUOTE(Sp00kY @ Aug 6 2008, 02:48 PM)
I am the other way, i can squat heavier than deadlift, i feel weird going deadlift hence i am not doing it now hahaha...
*
http://forum.bodybuilding.com/showpost.php...99&postcount=30

Question - I squat way more than I deadlift, what gives?

Normally proportionated people with balanced development will always deadlift more than they squat.

ALWAYS.

If you squat more than you deadlift, then 99% of the time, the answer to this lies in one of the following:

1) You aren't squatting deep enough
2) You aren't squatting deep enough
3) You aren't squatting deep enough
4) You aren't squatting deep enough
5) You aren't squatting deep enough

If think you are squatting deep enough, then chances are good that one of the following solves the mystery:

6) You aren't squatting deep enough, no matter what you say (post Videos?)
7) You need chalk
8) You hate deadlifting because you're a wussy
9) You hate deadlifting for some other reason, but you're probably a wussy
10) Your grip sucks

Yes, I'm being funny. However, it is biomechanically impossible for an injury-free individual of balanced development to squat more than they deadlift without excessive lifting equipment assistance.

PERIOD.

If you really do squat more than you deadlift, and you honestly have trained both with equal intensity and effort, then I'd drop an entire paycheck that you simply haven't evaluated yourself honestly.

If you have posted a video of your squats, you own chalk, your grip is strong, and you like deadlifting, but you still squat more than you deadlift, it is probably one of the following:

11) You have very small hands
12) You have insanely stumpy arms

#11 is common in very short, stocky women. Short = small hands, stocky = short fingers.

Guys? I don't want to hear your excuses, unless you have injuries. Just admit you're being a puss with the deadlifts and move on cool.gif
~ ViViaN ~
post Aug 6 2008, 03:27 PM

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QUOTE(yeah_guyz @ Aug 6 2008, 02:42 PM)
huh. got meh? what time you been there? i went at 6.30pm, not much people.
cool, you also Tarcian,that's nice. it's hard to find a friend that like swimming,perhaps next time can swim together tongue.gif  teach me
*
I stay until 5.30pm only. I didn't swim the other day, i'm not good in swimming la. blush.gif
I'm tarc alumni also. I go college on saturday only.
I usually go TARC gym at 3.30pm. Weekdays i exercise at home.
QUOTE(yeah_guyz @ Aug 6 2008, 03:00 PM)

11) You have very small hands
12) You have insanely stumpy arms

#11 is common in very short, stocky women. Short = small hands, stocky = short fingers.

*
Deadlift is kinda difficult to me, everytime i do deadlift, i very scare coz I afraid my DL form is not correct.
I don't like deadlift, but i love squat!
Perhaps it's becoz of the reason #11. tongue.gif

TSyeah_guyz
post Aug 6 2008, 03:57 PM

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QUOTE(~ ViViaN ~ @ Aug 6 2008, 03:27 PM)
I stay until 5.30pm only. I didn't swim the other day, i'm not good in swimming la.  blush.gif
I'm tarc alumni also. I go college on saturday only.
I usually go TARC gym at 3.30pm. Weekdays i exercise at home.

Deadlift is kinda difficult to me, everytime i do deadlift, i very scare coz I afraid my DL form is not correct.
I don't like deadlift, but i love squat!
Perhaps it's becoz of the reason #11.  tongue.gif
*
most likely i swim during tues, thrus,sat 6pm after i back from my work
woot, so early go swimming, want to get darker skin?

DL is fun actually, no one guide me, i just go through those video..lol and look at mirror i guess i did it correct form kua...;p

perhaps can swim next time, i love swimming, can teach you breaststroke and freestyle if you want to. RM50 charge applied too..lol j/k biggrin.gif
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post Aug 6 2008, 04:02 PM

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QUOTE(yeah_guyz @ Aug 6 2008, 03:00 PM)
read here, nice information
[url=http://forum.bodybuilding.com/showpost.php?p=13263399&postcount=30]http://forum.bodybuilding.com/showpost.php...99&postcount=30[/url

Guys? I don't want to hear your excuses, unless you have injuries. Just admit you're being a puss with the deadlifts and move on cool.gif
*
hahah, whatever you wana say, i just dont like deadlift hahahaahaha.....maybe i will do it later but not now smile.gif...
TSyeah_guyz
post Aug 6 2008, 04:08 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Sp00kY @ Aug 6 2008, 04:02 PM)
hahah, whatever you wana say, i just dont like deadlift hahahaahaha.....maybe i will do it later but not now smile.gif...
*
haha, i didnt type that sweat.gif
that 's quoted from the bodybuilding forum
TSyeah_guyz
post Aug 7 2008, 12:11 AM

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Week 4, Day 24
Wednesday, 2008 August 6


my quad is sore for whole day...i love the feeling..lol
i have to climb up and down everyday...i staying at 5th floor..lol luckily got hand-rail

Rest Day


Diet

7.15am: Breakfast
1 slice of PB WW Bread
2 half boiled egg
2 Tbs of olive oil
A cup of coffee

10.30am: Tea
2 slice of PB WW Bread

12.40pm: Lunch
Rice+vege++meat
Teh ice

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Tea
2 chicken wing
1 yao cha guai

7.15pm: Tea
A cup of Coffee

8.40pm: Dinner
2 piece of KFC chicken

12am: Supper
A cup Of HL Milk
Nutri Snack
TSyeah_guyz
post Aug 7 2008, 10:21 PM

o2 + co2= coo22 ^_^lll
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Week 4, Day 25
Thrusday, 2008 August 7


Wow rclxms.gif , today workout is nice, i'm like full with energy. i love this feeling, but i know that, tomorrow when i going downstair, i gotta rely on the hand rail..lol

Stength Workout
5min Warm up
Full body Stretch

Barbell Squat
1x12xOlympic Barbell
1x12x25kg
1x12x35kg
1x12x40kg

Barbell Bench Press
1x12xOlympic Barbell
DB Bench Press
1x12x60pound(2x30pound)
1x12x40pound(2x20pound)

Barbell Deadlift
1x12xOlympic Barbell
1x12x27kg
1x12x37kg
1x12x37kg

Crunches
2x20

Decline Bench Press
2x12xpound(2x5pound)



Diet

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

10.30am: Tea
2 slice of WW Bread

12.40pm: Lunch
Rice+vege++meat
Teh ice

3.15pm: Tea
Siu Pao wub.gif

3.45pm: Tea
2 slice of PB WW Bread

5.25pm: Tea
Siu Pao drool.gif wub.gif

7.25pm: Strength Workout

9.45pm: Dinner
Roasted Chicken
Carrot
Bak Choi
A cup of HL milk


yeahs4.1
post Aug 8 2008, 10:50 AM

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QUOTE(yeah_guyz @ Aug 7 2008, 10:21 PM)
Diet

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

10.30am: Tea
2 slice of WW Bread

12.40pm: Lunch
Rice+vege++meat
Teh ice

3.15pm: Tea
Siu Pao wub.gif

3.45pm: Tea
2 slice of PB WW Bread

5.25pm: Tea
Siu Pao  drool.gif wub.gif

7.25pm: Strength Workout

9.45pm: Dinner 
Roasted Chicken
Carrot
Bak Choi
A cup of HL milk
*
1. induce more protein in your tea breaks. cut the bread if you can, taking hard boiled eggs is better. too much breads.. sweat.gif
2. cut the damn teh ais doh.gif flex.gif laugh.gif
3. siu pao? western bodybuilders try to avoid donuts(some failed miserably) and you're eating 2 siupao? where is protein?
4. dinner is okay, try to eat as soon as you finish workout. it's important to stop your body from catabolic state. once you stop workout, you can drink milk to cause insulin spike in your blood. eat full meal within 1 hour.
5. where is pre bed time meal? unsure.gif
TSyeah_guyz
post Aug 8 2008, 01:30 PM

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QUOTE(yeahs4.1 @ Aug 8 2008, 10:50 AM)
1. induce more protein in your tea breaks. cut the bread if you can, taking hard boiled eggs is better. too much breads.. sweat.gif
2. cut the damn teh ais  doh.gif  flex.gif  laugh.gif
3. siu pao? western bodybuilders try to avoid donuts(some failed miserably) and you're eating 2 siupao? where is protein?
4. dinner is okay, try to eat as soon as you finish workout. it's important to stop your body from catabolic state. once you stop workout, you can drink milk to cause insulin spike in your blood. eat full meal within 1 hour.
5. where is pre bed time meal? unsure.gif
*
1. lol, that is the easy way to prepare my tea,, hardboiled egg is good idea. will take that into account
2. plain water then next time
3. siupao consist of protein please..lol
4. lao...lvy was delaying my damn time ..that's why i am late.. but still btw 1 hour, milk for post workout, i saw that darklight said milk is not recommended for post workout?
5. i were full..


To yeahs4.1 only!! biggrin.gif
» Click to show Spoiler - click again to hide... «

yeahs4.1
post Aug 8 2008, 02:39 PM

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QUOTE(yeah_guyz @ Aug 8 2008, 01:30 PM)
1. lol, that is the easy way to prepare my tea,, hardboiled egg is good idea. will take that into account
2. plain water then next time
3. siupao consist of protein please..lol
4. lao...lvy was delaying my damn time ..that's why i am late.. but still btw 1 hour, milk for post workout, i saw that darklight said milk is not recommended for post workout?
5. i were full..

*
1st,
siupao has more carbs over protein. it's okay to take it sometimes, but not that much please

2nd,
milk is bad for post workout as it slows down protein absorptions, your body hungers for protein after workout. the purpose of eating right after working is to cause insulin spike, force your body to stop catabolic state and go into anabolic state. the easiest way is to use simple sugar, eg: carbs. and you'll need a lot of protein at the same time. normally what some people do is to use whey + dex. since you dont have any whey yet, so i suggested you HL milk. but when i think back, it might not be a good idea also hmm.gif need someone to clarify this. anyhow, your main priority is to eat as soon as possible after workout.

3rd,
body builders dont eat because they feel hungry, they eat because their bodies need food. tongue.gif
pizzaboy
post Aug 8 2008, 02:51 PM

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Let me put this in perspective.
Your car usually uses Esso. Today you don't have Esso, your next best choice, Shell.

Do you wait till you find an Esso while your car goes out of fuel and bust?

Same thing, your body needs protein to recover. Do you wait till you find a scoop of whey and then drink it down? Or do you take your next best thing, which in names of convenience, would most likely be, MILK.

Understand?
TSyeah_guyz
post Aug 8 2008, 03:19 PM

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QUOTE(yeahs4.1 @ Aug 8 2008, 02:39 PM)
1st,
siupao has more carbs over protein. it's okay to take it sometimes, but not that much please

2nd,
milk is bad for post workout as it slows down protein absorptions
, your body hungers for protein after workout. the purpose of eating right after working is to cause insulin spike, force your body to stop catabolic state and go into anabolic state. the easiest way is to use simple sugar, eg: carbs. and you'll need a lot of protein at the same time. normally what some people do is to use whey + dex. since you dont have any whey yet, so i suggested you HL milk. but when i think back, it might not be a good idea also hmm.gif  need someone to clarify this. anyhow, your main priority is to eat as soon as possible after workout.

3rd,
body builders dont eat because they feel hungry, they eat because their bodies need food. tongue.gif
*
nice info. smile.gif

QUOTE(pizzaboy @ Aug 8 2008, 02:51 PM)
Let me put this in perspective.
Your car usually uses Esso. Today you don't have Esso, your next best choice, Shell.

Do you wait till you find an Esso while your car goes out of fuel and bust?

Same thing, your body needs protein to recover. Do you wait till you find a scoop of whey and then drink it down? Or do you take your next best thing, which in names of convenience, would most likely be, MILK.

Understand?
*
but then
milk is bad for post workout as it slows down protein absorptions


will it affect the protein from my dinner?

thanks

pizzaboy
post Aug 8 2008, 03:36 PM

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GARGHHHh!!!

1. Your body doesn't actually know when the hell you're done with your workout.

2. Optimally, you'll want to eat something the moment your muscles starts to break down and doesn't have enough oxygen and glucose anymore.

3. Some people will drink half-way through their workouts. What happens here? Your body starts to breakdown the proteins to be absorbed by the body. This consumes energy and plop! Halfway across the workout, you find yourself suddenly extremely sleepy.

Yes yes, tell me about the insulin spike and perfect timing for protein konek nonsense. Some people LOVE to overcomplicate things, but why? Eh they training for what? World bodybuilding championship ah?

4. Even Arnold doesn't have perfect nutrients. Good lord, rumors of him drinking beer and eating chicken, that's real! How'd I know? I don't....but I sure as hell do that sometimes when I'm out with my friends. Nothing also..

Optimally, you'd want, right after training, something high sugar, spike, drink some fast digesting protein, rest, eat your post workout meal, rest, drink casein protein, sleep.

How many of us can do that? We've a life, work, people around us. Aiyoyo, just drink something with protein and carbs and fats after you train, sudahlar.....milk is fine.

You want to start talking about glucose and protein combo, to ensure your body doesn't suddenly secrete hormones to keep fats? You're in for another 2 months of studying. Forget it...........don't overcomplicate things....especially people that are starting, you'll eventually lose motivation.

Learn, but if it's not plausible to practice, do the next best thing.

DwoinK!! *Okay, need 4rings to explain further*
jamis
post Aug 8 2008, 06:17 PM

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QUOTE(yeah_guyz @ Aug 8 2008, 03:19 PM)
nice info. smile.gif
but then
milk is bad for post workout as it slows down protein absorptions


will it affect the protein from my dinner?

thanks
*
i was confused by this as well last time, the way they explain it is like if u mix it with whey, it will slow down the digestion.... but wat i found out is tat, it wasnt tat true, protein is still protein, casein will be digested abit slower but still the fast one will still be absorb... by the way milk it self has whey contain......
TSyeah_guyz
post Aug 8 2008, 10:53 PM

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QUOTE(pizzaboy @ Aug 8 2008, 03:36 PM)
GARGHHHh!!!

1. Your body doesn't actually know when the hell you're done with your workout.

2. Optimally, you'll want to eat something the moment your muscles starts to break down and doesn't have enough oxygen and glucose anymore.

3. Some people will drink half-way through their workouts. What happens here? Your body starts to breakdown the proteins to be absorbed by the body. This consumes energy and plop! Halfway across the workout, you find yourself suddenly extremely sleepy.

Yes yes, tell me about the insulin spike and perfect timing for protein konek nonsense. Some people LOVE to overcomplicate things, but why? Eh they training for what? World bodybuilding championship ah?

4. Even Arnold doesn't have perfect nutrients. Good lord, rumors of him drinking beer and eating chicken, that's real! How'd I know? I don't....but I sure as hell do that sometimes when I'm out with my friends. Nothing also..

Optimally, you'd want, right after training, something high sugar, spike, drink some fast digesting protein, rest, eat your post workout meal, rest, drink casein protein, sleep.

How many of us can do that? We've a life, work, people around us. Aiyoyo, just drink something with protein and carbs and fats after you train, sudahlar.....milk is fine.

You want to start talking about glucose and protein combo, to ensure your body doesn't suddenly secrete hormones to keep fats? You're in for another 2 months of studying. Forget it...........don't overcomplicate things....especially people that are starting, you'll eventually lose motivation.

Learn, but if it's not plausible to practice, do the next best thing.

DwoinK!! *Okay, need 4rings to explain further*
*
QUOTE(jamis @ Aug 8 2008, 06:17 PM)
i was confused by this as well last time, the way they explain it is like if u mix it with whey, it will slow down the digestion.... but wat i found out is tat, it wasnt tat true, protein is still protein, casein will be digested abit slower but still the fast one will still be absorb... by the way milk it self has whey contain......
*
thank for the info
appreciate it. 2moro gotta go hypermarket.. run out of material biggrin.gif
TSyeah_guyz
post Aug 8 2008, 10:58 PM

o2 + co2= coo22 ^_^lll
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Week 4, Day 26
Friday, 2008 August 8


Swimming Workout

Easy Swimming

Tarc had a Water Polo training, sian...cant swim lap


Diet

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

10.30am: Tea
1 slice of PB WW Bread

12.40pm: Lunch
Rice+vege++meat
Nescafe ice

3.40pm: Tea
2 Slice of WW Bread

6.25pm: Tea
2 Half-boiled egg + oat< lol new combo laugh.gif

6.45pm: Swimming Workout

8.30pm: Dinner
Wantan mee

10.30pm: Snack
Nutri Snack

11.30pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Aug 8 2008, 10:58 PM
yeahs4.1
post Aug 9 2008, 04:22 PM

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QUOTE(yeah_guyz @ Aug 8 2008, 03:19 PM)
nice info. smile.gif
but then
milk is bad for post workout as it slows down protein absorptions


will it affect the protein from my dinner?

thanks
*
QUOTE(jamis @ Aug 8 2008, 06:17 PM)
i was confused by this as well last time, the way they explain it is like if u mix it with whey, it will slow down the digestion.... but wat i found out is tat, it wasnt tat true, protein is still protein, casein will be digested abit slower but still the fast one will still be absorb... by the way milk it self has whey contain......
*
i should correct my sentence before someone srews me.
it's not milk that slows down protein absorptions, it's fat that slows down protein absorption. they explained that mixing whey and milk will slow down digestion because milk has some fat. it's good for pre-bed time though.. 4Rings told me fats actually help in protein absorptions in our body..
TSyeah_guyz
post Aug 10 2008, 08:44 AM

o2 + co2= coo22 ^_^lll
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Week 4, Day 27
Saturday, 2008 August 9


Rest Day

Diet

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

10.30am: Tea
2 slice of WW Bread

12.40pm: Lunch
Rice
Pork
Sotong+prawn
Cabbage
Fish

7.15pm: Tea
1 Slice of PB WW bread

10.30pm: Dinner
Noddle

12.30pm: Supper
1 chicken
1 toast
1 teh O limau kosong ice
SUSfoxhound
post Aug 10 2008, 09:06 AM

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QUOTE(yeah_guyz @ Aug 2 2008, 07:46 AM)
looks complicated, what's the purpose to swim like that?
it's looks like drilling techinuque
*
the reason why they using combat stroke because they can maintain the speed of freestyle while wearing a boot.

TSyeah_guyz
post Aug 10 2008, 11:27 PM

o2 + co2= coo22 ^_^lll
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Week 4, Day 28
Sunday, 2008 August 10


well, today went to my friend convo, full with cheat meal towards all the day tongue.gif

Rest Day

Diet

8.25am: Breakfast
1 slice of PB WW Bread

10.30am: Brunch
Wantan mee
Teh ice

2.30pm: Tea
Teh O Limao Kosong ice

3.40pm: Lunch
Nasi Goreng Goreng Daging Merah

6.30pm: Dinner
笼的传人-牛腩拉面
omg, it taste so damn nice...

user posted image

B]11.30pm: Supper[/B]
1 slice of WW bread
2 half boiled egg

This post has been edited by yeah_guyz: Aug 10 2008, 11:36 PM
TSyeah_guyz
post Aug 11 2008, 08:31 PM

o2 + co2= coo22 ^_^lll
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Week 5, Day 29
Monday, 2008 August 11


Rest Day

Diet

7.35am: Breakfast
2 slice of PB WW Bread
2 half boiled egg
1 tbs olive oil
1 cup of coffee

10.15am: Brunch
2 slice of WW bread

12.30pm: Lunch
Teh ice
Wantan mee+duck meat

3.40pm: Tea
Biscut

5.00pm: Tea
2 slice of WW PB Bread

7.50pm: Dinner
1 slice of Secret Recipe Durian cake

cool.gif8.30pm: [/B]
1 cup of milk
TSyeah_guyz
post Aug 12 2008, 10:08 PM

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Week 5, Day 30
Tuesday, 2008 August 12


Started Rippetoe Strength Workout from week 5

Strength Workout

5min warmup
Full body Stretch

Barbell Squat
1x5xOlympic barbell
1x5x30kg
1x5x40kg
3x5x45kg

Dumbbell Bench Press
1x5x25pound
3x5x30pound

Barbell Deadlift
1x5x55pound
1x5x75pound
3x5x90pound

Dumbbell Decline Bench Press
3x5x25pound

Decline Crunch
2x20

Diet

7.35am: Breakfast
3 hard boiled egg-wanted to cook half boiled...end up with overcook sweat.gif
1 cup of coffee

10.15am: Brunch
Biscut

12.30pm: Lunch
Teh ice
Rice+vege+chicken

3.30pm: Tea
Biscut

6.55pm: Pre workout
Yogurt+oat

7.10pm: Strength Workout

8.35pm: Post Workout
Half cup of milk

8.45pm:
Lemon Roasted chicken+onions
Braccoli
Cabbage
Tomato

10pm:
1 cup of milk

This post has been edited by yeah_guyz: Aug 12 2008, 10:11 PM
TSyeah_guyz
post Aug 14 2008, 02:29 AM

o2 + co2= coo22 ^_^lll
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Week 5, Day 31
Wednesday, 2008 August 13


arr... just got back to home at 2am.....
OT at office till 1.30am... sweat.gif

today supposed to be my swimming day...haiz doh.gif

Rest

Diet

7.35am: Breakfast
2 half boiled egg
1 cup of coffee
Oat + Yogurt

10.55am: Brunch
Biscut

12.30pm: Lunch
Teh ice
Rice+vege+chicken

3.30pm: Tea
Biscut

6.55pm: Tea
Biskut

9pm: Dinner
Fried rice with 2 omelette

2am:
1 cup of milk
2 half boiled egg
TSyeah_guyz
post Aug 14 2008, 10:44 PM

o2 + co2= coo22 ^_^lll
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Week 5, Day 32
Thrusday, 2008 August 14



Rest

Diet

8.45am: Breakfast
Crackers

10.30am: Brunch
Cracker

12.30pm: Lunch
Coffee ice
Rice+vege+chicken

2.30: Snack
Walnut

3.30pm: Tea
Biscut

6.15pm: Tea
Oat+yogurt

7.50pm: Dinner
Chicken,bracolli,onion

9.30pm:
1 cup of milk

11.15pm
2 half boiled egg
kikikilly
post Aug 14 2008, 10:50 PM

Getting Started
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are you a swimming competitor?
TSyeah_guyz
post Aug 15 2008, 10:25 AM

o2 + co2= coo22 ^_^lll
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QUOTE(kikikilly @ Aug 14 2008, 10:50 PM)
are you a swimming competitor?
*
no la, i just love swiming

i swim slow...freestyle 50m at 48s

my time of 50m= to olympic freestyle 100m doh.gif
kikikilly
post Aug 15 2008, 11:58 AM

Getting Started
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QUOTE(yeah_guyz @ Aug 15 2008, 10:25 AM)
no la, i just love swiming

i swim slow...freestyle 50m at 48s

my time of 50m= to olympic freestyle 100m doh.gif
*
lol thats alright ive seen slower
TSyeah_guyz
post Aug 15 2008, 01:02 PM

o2 + co2= coo22 ^_^lll
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QUOTE(kikikilly @ Aug 15 2008, 11:58 AM)
lol thats alright ive seen slower
*
so you are swimming competitor?
what is your best time

it's hard to find swimming prartner..
my friend around us dont really like swimming, they just like to play water=.=, swim 50m then said very tired....=.=ll
to them, swimming pool is just served as a mamak stall to chitchat...lol
TSyeah_guyz
post Aug 16 2008, 12:30 AM

o2 + co2= coo22 ^_^lll
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Week 5, Day 33
Friday, 2008 August 15



Rest

Diet

7.45am: Breakfast
1 WW Bread
3 half boiled egg
1 tbs olive oil
1 cup of coffee

10.30am: Brunch
Walnut

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

2.30: Snack
Walnut

3.30pm: Tea
Biscut

4.15pm: Tea
Cracker

7.00pm: Tea
1 cup of Old Town Coffee
1 cup of Old Town Tea
3 slice of bread with planta kaya

10.30pm:
McD half pounder burger

11.15pm
half of cha siu pao

12.35am
A cup of milk

This post has been edited by yeah_guyz: Aug 18 2008, 12:24 AM
TSyeah_guyz
post Aug 18 2008, 12:24 AM

o2 + co2= coo22 ^_^lll
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Week 5, Day 34
Saturday, 2008 August 16



Rest

Diet

7.45am: Breakfast
1 WW Bread
3 half boiled egg
1 tbs olive oil
1 cup of coffee

10.30am: Brunch
Walnut+ 1 slice of WW bread

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

3.30: Tea
Wantan mee
Teh ice

6.15pm: Tea
Banana Snack

8.00pm: Dinner
Fried Rice

9.30pm:
A cup of milk

11.15pm
A cup of milk
Banana Tart

This post has been edited by yeah_guyz: Aug 18 2008, 12:29 AM
TSyeah_guyz
post Aug 18 2008, 12:29 AM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Aug 18 2008, 11:13 PM

o2 + co2= coo22 ^_^lll
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Week 6, Day 36
Monday, 2008 August 18



Swimming Workout
Easy swimming
600m only... sweat.gif

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
TSyeah_guyz
post Aug 19 2008, 11:44 PM

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

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From: HeAv3N


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
TSyeah_guyz
post Aug 21 2008, 12:37 AM

o2 + co2= coo22 ^_^lll
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Week 6, Day 38
Wednesday, 2008 August 20


Supposed to be a swimming day...stupid raining mad.gif

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
TSyeah_guyz
post Aug 22 2008, 12:04 AM

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

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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
TSyeah_guyz
post Aug 22 2008, 11:28 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 6, Day 40
Friday, 2008 August 22


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

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
TSyeah_guyz
post Aug 24 2008, 01:48 AM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Aug 25 2008, 01:03 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Aug 25 2008, 11:15 PM

o2 + co2= coo22 ^_^lll
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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 tongue.gif

11pm: Supper
1 cup of milk

This post has been edited by yeah_guyz: Aug 25 2008, 11:16 PM
kikikilly
post Aug 26 2008, 07:35 PM

Getting Started
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183 posts

Joined: May 2008


QUOTE(yeah_guyz @ Aug 15 2008, 01:02 PM)
so you are swimming competitor?
what is your best time

it's hard to find swimming prartner..
my friend around us dont really like swimming, they just like to play water=.=, swim 50m then said very tired....=.=ll
to them, swimming pool is just served as a mamak stall to chitchat...lol
*
Lol sorry now only read this message.my fastest is about 37secs for the 50 meter(if i sprint) ...I train alone too my friends are not into swimming =(yeah they just splash around and talk about whats on their minds... shakehead.gif


TSyeah_guyz
post Aug 27 2008, 12:28 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Aug 27 2008, 11:49 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Aug 28 2008, 11:02 PM

o2 + co2= coo22 ^_^lll
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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

TSyeah_guyz
post Aug 30 2008, 12:36 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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

TSyeah_guyz
post Sep 1 2008, 12:43 PM

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

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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
TSyeah_guyz
post Sep 1 2008, 12:51 PM

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

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From: HeAv3N


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 wub.gif

11.35pm: Supper
Teh O Limao ice
TSyeah_guyz
post Sep 1 2008, 11:08 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Sep 3 2008, 12:00 AM

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

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From: HeAv3N


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
TSyeah_guyz
post Sep 3 2008, 11:38 PM

o2 + co2= coo22 ^_^lll
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Week 8, Day 52
Wednesday, 2008 September 3


tried Circuit Workout today..it's great laugh.gif
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
pizzaboy
post Sep 4 2008, 10:24 AM

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QUOTE
Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x55kg

Barbell Benchpress
1x5xOlympic bar
3x5x32.5kg

Barbell Deadlift
1x5x40kg
3x5x60kg
As I would assume you're FAR from hitting a plateau yet, I think you should increase the weights on your deadlifts after each set. And I would reduce the reps to about 3 reps instead.
The purpose people use a 3x5 (usually for squats) with a standard weight is because they want to get the body conditioned and used to that weight so they can put small increments the next time.

You don't need to, you can just add 60,65,70KG's or so.
TSyeah_guyz
post Sep 4 2008, 10:16 PM

o2 + co2= coo22 ^_^lll
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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


TSyeah_guyz
post Sep 5 2008, 11:22 PM

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

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From: HeAv3N


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
TSyeah_guyz
post Sep 7 2008, 12:57 AM

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

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Week 8, Day 55
Saturday, 2008 September 6


Strength Workout

Warm up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x30kg
1x4x50kg
3x5x57.5kg

Barbell Bench Press
1x5xOlympic bar
1x5x35kg
3x5x37.5kg

Barbell Deadlift
1x5x30kg
1x5x62.5kg
1x5x65kg

Dips
2x8
1x3

Decline Crunch
2x8
1x5

Diet

7.45am: Breakfast
2 half boiled egg
Chocolate Bread
Coffee Milk

10.35am: Tea
Biscut

12.15pm: Lunch
Teh Ice
Rice+vege+pork

3.30pm: Tea
Oat+yogurt

6.05pm: Pre workout
Oat+yogurt
1 half boiled egg

7.45pm: Post workout
1 hard boiled egg

8.15pm: Dinner
Cheesy Onion Chicken

11.10pm: Supper
2 chicken breast
TSyeah_guyz
post Sep 8 2008, 12:21 AM

o2 + co2= coo22 ^_^lll
*******
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From: HeAv3N


Week 8, Day 56
Sunday, 2008 September 7


Swimming Workout

Warm Up
2x100(:15 Swim
Total Body Stretch

1x400(:60 swimming
8x25(:15 Kick
2x50(:15 Pull with paddle and pullbouy
8x25(:15 Drill
30second Extra rest

5x100(:30

Warm-down
2x50(:20 Loosen

Total: 1.3km

Diet


1.15pm: Lunch
Teh Ice
Rice+vege+chicken

5.10pm: Tea
Oat+yogurt

5.40pm: Swimming workout

7.45pm: Dinner
2 Chicken wing
Guan lo Ban mee
Nescafe ice

10.10pm: Snack
2 oat biscut

12.35pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Sep 8 2008, 12:22 AM
TSyeah_guyz
post Sep 9 2008, 12:00 AM

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

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From: HeAv3N


Week 9, Day 57
Monday, 2008 September 8


Rest day


Diet

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

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.50pm: Lunch
Rice+vege+pork+taofu
Nescafe Ice

4.30pm: Tea
Oat Biscut
1 Slice Pb WW bread

6.15pm: Tea
1 cup of coffee
Oat biscut
Tuna

8.45pm: Dinner
Nasi lemak Ayam
Teh O ice Limao
Pepsi

TSyeah_guyz
post Sep 10 2008, 02:17 AM

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

Joined: Oct 2005
From: HeAv3N


Week 9, Day 58
Tuesday, 2008 September 9


Rest day


Diet

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

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Nescafe Ice

4.30pm: Tea
Oat Biscut
1 Slice Pb WW bread


7.15pm: Dinner
1 cup of coffee
Cheesy Onion Chicken
Bracolli
Tomato

2am: Supper
1 cup of coffee
2 slice Tuna PB WW bread
TSyeah_guyz
post Sep 10 2008, 10:19 PM

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

Joined: Oct 2005
From: HeAv3N


Week 9, Day 59
Wednesday, 2008 September 10


Rest day


Diet

4.00am:
Coffee

7.40am: Breakfast
2 half boiled egg
3 Pumpkin Bun
1 cup of coffee

10.55am: Tea
Oat Biscut
1 Slice Pb WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Teh Ice

4.30pm: Tea
Chees bread with sausage

8.35pm: Dinner
2 fried Chicken
Bracolli


TSyeah_guyz
post Sep 11 2008, 10:51 PM

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

Joined: Oct 2005
From: HeAv3N


Week 9, Day 60
Thrusday, 2008 September 11


Rest day

Strength Workout

Warm up
Full body Stretch

Barbell Squat
1x5xOlympic bar
1x5x40kg
1x3x50kg
3x5x60kg

Military Press
1x5xOlympic bar
3x5x30kg

Pendly Row
1x10xOly bar
3x5x40kg



7.40am: Breakfast
Coffee Milk
1 chocolate bread

10.55am: Tea
Oat Biscut

12.30pm: Lunch
Rice+vege+pork+taofu
Teh Ice

3.30pm: Tea
Oat biscut

8.35pm: Dinner
2 fried Chicken
Bracolli

10pm: supper
china burger
TSyeah_guyz
post Sep 12 2008, 10:10 PM

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

Joined: Oct 2005
From: HeAv3N


Week 9, Day 61
Friday, 2008 September 12


Swimming

Easy swimming
1km


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

10.55am: Tea
1 slice of WW bread

12.30pm: Lunch
Rice+vege+pork+taofu
Chinese Tea

4.30pm: Tea
Oat biscut

6.15pm: Snack
Yogurt
2 slice of PB ww bread

6.15pm: Swimming

7.45pm
Chicken
yao cha guai
coffee
TSyeah_guyz
post Sep 14 2008, 03:24 PM

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

Joined: Oct 2005
From: HeAv3N


Week 9, Day 62
Saturday, 2008 September 13


Strength workout

Squat
1x5xOly bar
1x5x40kg
1x3x50kg
3x5x60kg

Bench press
1x5xOly bar
3x5x37.5kg

Deadlift
1x5x40kg
1x5x67.5kg

Dips
1x8


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

10.55am: Tea
1 slice of WW bread

12pm: Lunch
2 PB WW bread

1.30pm: Tea
Tuna,
WW bread


1.40pm: Strength Workout

2.15pm: Snack
Tuna

3.15pm: Lunch
Pork dry mee
Lime tea

5.45pm
Blue berry bread
coffee

8.45pm: Dinner
Rice prawn
TSyeah_guyz
post Sep 14 2008, 10:43 PM

o2 + co2= coo22 ^_^lll
*******
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Joined: Oct 2005
From: HeAv3N


Week 9, Day 63
Sunday, 2008 September 14


Rest day



10.25am: Tea
Nescafe Ice
Wantan mee soup
2 slice of baked bread

1.30pm: Lunch
rice
pork, meat

5pm: Snack
KFC biggrin.gif
Lemon tea

8.15pm: Dinner
Mooncake
tuna


10.30pm: supper
2 Slice of PB WW bread
2 half boiled egg

This post has been edited by yeah_guyz: Sep 15 2008, 11:53 PM
kikikilly
post Sep 14 2008, 11:54 PM

Getting Started
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183 posts

Joined: May 2008


MOON CAKE GOT TO GET SOME!
TSyeah_guyz
post Sep 15 2008, 10:33 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(kikikilly @ Sep 14 2008, 11:54 PM)
MOON CAKE GOT TO GET SOME!
*
LOL, what?


actually the one i ate not called as mooncake..
dont knw how to call...it is without the lian yong..
come with alot of shape..pig...blabla
TSyeah_guyz
post Sep 15 2008, 11:58 PM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 64
Monday, 2008 September 15


Rest day

7.45am: Breakfast
2 slice PB WW bread
coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
KFC

3.30pm: Snack
Oat biscut


6.45pm: Dinner
Cheese meat rice
coffee

8.30pm: supper
Lemon tea
TSyeah_guyz
post Sep 17 2008, 12:29 AM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 65
Tuesday, 2008 September 16


Strength Workout

BB Squat
1x5xOly bar
1x5x40kg
1x5x50kg
3x5x62.5kg

BB Military Press
1x10xOly bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

7.45am: Breakfast
Oat Biscut
2 half boiled egg
coffee

10.25am: Tea
Oat biscut

12.30pm: Lunch
Ban mee+pork
Teh ice
Cam ice

4.45pm: Snack
Oat biscut

6.15pm: Pre
Mooncake
Yogurt

7.30pm: Dinner
Chicken breast
Lectture

8.30pm: supper
Fried Chicken Breast
Popiah

12.30am: supper
Tuna

TSyeah_guyz
post Sep 18 2008, 09:37 AM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 66
Wednesday, 2008 September 17


Circuit Workout

3set
25xLeg Raise
150x Jump rope
100xSides bend

Full body stretch

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

10.25am: Tea
Oat biscut

12.30pm: Lunch
Pork dry mee
Coffee ice

3.00pm: Snack
Oat biscut

5pm: Snack
2 slice PB WW bread

6.15pm: Circuit Workout


6.45pm: Post
Tuna

7.30pm: Dinner
Chicken breast
Lectture
Tomato

9pm: supper
Mooncake

12am: supper
Oat biscut
jamis
post Sep 18 2008, 12:38 PM

Sometime just need to LOL.
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3,385 posts

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ur diet seems to have lots of carbs after 6 o.O. but i like the tuna as supper idea. tongue.gif
TSyeah_guyz
post Sep 18 2008, 10:58 PM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 67
Thrusday, 2008 September 18


Strength Workout

BB squat
1x5xOly bar
1x5x40kg
3x5x65kg
sucks...65kg is too heavy for me.. last rep is damn hard for me... and 2time attempt only able to stand up with a bad form...

Bench press
1x5xOly bar
3x5x40kg

Deadlift
1x5x40kg
1x5x67.5kg

Dips
1x8
1x7

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

10.25am: Tea
Oat biscut

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

3.00pm: Snack
Pandan bread

4pm: Snack
Oat biscut

6.15pm: Pre

6.35pm: Strength Workout

7.30pm: Dinner
Chicken breast
Lectture
Tomato
Omelette

9pm: supper
Mooncake

11am: supper
Tuna



This post has been edited by yeah_guyz: Sep 18 2008, 11:07 PM
TSyeah_guyz
post Sep 18 2008, 11:09 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(jamis @ Sep 18 2008, 12:38 PM)
ur diet seems to have lots of carbs after 6 o.O. but i like the tuna as supper idea. tongue.gif
*
ya, tuna is a great idea, but that's exp...1 can RM4, i am kinda bored of it...that's why load with some carbs tongue.gif
haha , only certain day... not everyday...
as i was damn hungry tongue.gif
TSyeah_guyz
post Sep 20 2008, 12:06 AM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 68
Friday, 2008 September 19


Easy Swimming



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

10.25am: Tea
Oat biscut

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


4.30pm: Snack
Oat biscut

6.15pm: Pre
Tuna
Oat Biscut

6.35pm: Swimming

8.30pm: Dinner
Tuna
Lectture
Tomato
3egg Omelette
Coffee

12am: supper
Tuna
TSyeah_guyz
post Sep 21 2008, 11:43 PM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 69
Saturday, 2008 September 20


Strength Workout

BB Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
3x5x65kg

Military Press
1x5xOly bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

Dips
2x5xBW


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

10.25am: Tea
Oat biscut

12.00pm: Lunch
2 slice of PB WW bread

1.15pm: Lunch
Teh Ice
Rice+vege+chicken

3.55pm: Pre
Oat+yogurt+tuna

4.30pm: Strength Workout

6.35pm: Post
Tuna
Oat+yogurt

10.30pm: Dinner
Chicken Crop
Chocolate drink

This post has been edited by yeah_guyz: Sep 22 2008, 09:00 PM
TSyeah_guyz
post Sep 21 2008, 11:48 PM

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

Joined: Oct 2005
From: HeAv3N


Week 10, Day 69
Sunday, 2008 September 21


Rest Day


7.15am: Breakfast
2 half boiled egg

7.30am-2pm
Sleep!!! whole night no sleep deng...


2.15pm: Lunch
Teh Ice
Wantan mee

4.45pm: Tea
2 cup of old towncoffee
Blueberry Toast


10pm: Dinner
Nasi Paprik
Teh O limao Kosong ice

my godness, the paprik is oily...sucks

This post has been edited by yeah_guyz: Sep 22 2008, 09:00 PM
TSyeah_guyz
post Sep 22 2008, 09:11 PM

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

Joined: Oct 2005
From: HeAv3N


Week 11, Day 71
Monday, 2008 September 22


Strength Workout

BB Squat
1x5xOly bar
1x5x30kg
1x5x40kg
1x5x50kg
3x5x65kg

Bench Press
1x5xOly bar
1x5x30kg
3x5x40kg

Deadlift
1x5x40kg
1x5x60kg
1x5x70kg

Dips
1x5xBW


7.45am: Breakfast
Chocolate Bread
2 half boiled egg
1 cup of coffee

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

34pm: Snack
2x banana

6.35pm: Pre
Tuna
Oat

7.00pm: Strength Workout

8.30pm: Dinner
Chicken
tomato
2 egg omelete
Lecture

9.30pm: Supper
Coffee
Biscut

This post has been edited by yeah_guyz: Sep 23 2008, 11:39 PM
TSyeah_guyz
post Sep 23 2008, 11:38 PM

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

Joined: Oct 2005
From: HeAv3N


Week 11, Day 72
Tuesday, 2008 September 23


Rest Day


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Nescafe Ice
Rice+vege+chicken

3pm: Snack
1x banana

7.10pm: Dinner
2 piece chicken
Biscut
Yaocha guai

9.30pm: Snack
Cha Siu Pao
Soya

12am: Supper
Tuna
TSyeah_guyz
post Sep 25 2008, 09:46 AM

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

Joined: Oct 2005
From: HeAv3N


Week 11, Day 73
Wednesday, 2008 September 24


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x50kg
1x3x60kg
3x5x67.5kg

Military Press
1x5xOly Bar
3x5x30kg

Pendlay Row
1x5x30kg
3x5x40kg

Dips
2x6
1x3 doh.gif


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

3pm: Snack
Oat Cracker

6.15pm: Pre
Oatmeal+Yougurt
Biscut

8.15pm: Dinner
Chicken Breast
Sambal sotong
2 egg
Bracolli

9pm:

OT OT OT
Damn i hate it rclxub.gif rclxub.gif

This post has been edited by yeah_guyz: Sep 25 2008, 09:51 AM
TSyeah_guyz
post Sep 25 2008, 11:02 PM

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

Joined: Oct 2005
From: HeAv3N


Week 11, Day 74
Thrusday, 2008 September 25


Rest day


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Soya Bean
Spicy ban mee

3pm: Snack
Oat Cracker

7.25pm: Dinner
BuFFET NIGHT!! rclxm9.gif

ALL is about Eat Eat EATTTT! lol

Sushi
Meat
Chicken
Lampchop
Sushi
Shashimi
Fish
Raw Salmon
Raw Tuna
And alot...
Few Cup alchohol

consume more than 1k calorie i estimate...lol doh.gif

TSyeah_guyz
post Sep 26 2008, 11:50 PM

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

Joined: Oct 2005
From: HeAv3N


Week 11, Day 75
Friday, 2008 September 26


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x50kg
1x3x60kg
3x5x67.5kg

Bench Press
1x5xOly Bar
3x5x42.5kg

Deadlift
1x5x40kg
1x5x55kg
1x5x60kg
1x5x72.5kg

Incline DB Bench PRess
1x5x35pound
2x5x30pound

Decline Crunches
1x12
1x11
1x5


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

10.25am: Tea
Oat cracker

12.30pm: Lunch
Teh Ice
Rice+vege+chicken

3pm: Snack
Oat Cracker

6.15pm: Pre
Oatmeal+Yougurt

8.15pm: Dinner
Chicken Breast
Tomato
Tuna
Bracolli

9pm: Tea
Teh O ice Limao kong

11.30pm: Supper
2 half boiled egg



This post has been edited by yeah_guyz: Sep 28 2008, 12:10 AM
TSyeah_guyz
post Sep 28 2008, 12:10 AM

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

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From: HeAv3N


Week 11, Day 77
Sunday, 2008 September 28


Rest DAy


11am: Breakfast
3 pumpkin bread
2 half boiled egg
1 cup of coffee

1.30pm: Lunch
Chicken Rice
Teh ice

5pm: Tea
Chicken
Puasa kuih

7.30pm: Dinner
Omelete
tuna
tomato
lecture

10.30pm: Tea
2 hard boiled egg
2 pack oat biskut
coffee

This post has been edited by yeah_guyz: Sep 28 2008, 11:31 PM
TSyeah_guyz
post Sep 29 2008, 11:01 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 12, Day 78
Monday, 2008 September 29


gosh...70kg squat is hard...last rep i was not able to stand up, and finaly stand after 2 attempt with a damn bad posture doh.gif

Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
1x3x60kg
3x5x70kg

Military Press
1x5xOly Bar
1x5x30kg

Pendlay Row
1x5x30kg
1x5x32.5kg
3x5x42.5kg

Dips
3x5xBW

Bench Dips
3x5xBW

7.30am: Breakfast
2 pack Oat biscut
2 half boiled egg
1 cup of coffee

8.30am: Tea
Teh ice

11am: Snack
Oat Biscut

12.20pm: Tea
Rice
Chicken
Taofu
Vege
Fish
China Teh

4pm:Snack
Oat Biscut

6pm:Snack
Old Town Coffee
Old Town Toast

7.15pm: Strength Workout

8.30pm: Dinner
2 egg omelete
Tuna
Tomato
Lecture
Coffee

10.45pm:Snack
Tuna

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM
TSyeah_guyz
post Oct 1 2008, 10:21 PM

o2 + co2= coo22 ^_^lll
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Joined: Oct 2005
From: HeAv3N


Week 12, Day 79
Tuesday, 2008 September 30



Rest Day


7.30am: Breakfast
2 pack Oat biscut
2 half boiled egg
1 cup of coffee


10am: Snack
Oat Biscut

12.20pm: Tea
Rice+pork+egg+vege
Teh Ice

3.30pm:Snack
Oat Biscut

6pm:Snack
Chocholate

7.45pm: Dinner
Espresso
Nando Quarter Chicken
Coslaw, corn

12.15pm:Supper
Maggi Goreng Ayam+Telur
Teh O Limao Kosong ice

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM
TSyeah_guyz
post Oct 1 2008, 10:25 PM

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

Joined: Oct 2005
From: HeAv3N


Week 12, Day 80
Wednesday, 2008 October 1



Rest Day


11am: Breakfast
2 pack Oat biscut
KFC chicken
Lemon Tea

Sing K at Neways ..lol
1.50pm: Tea
Spacheti+fish
Espresso

3.30pm: Tea
Beers

7.30pm:Snack
Teh Ice

10.15pm:Supper
2 half boiled egg
Tuna
oat biscut

This post has been edited by yeah_guyz: Oct 6 2008, 12:00 AM
TSyeah_guyz
post Oct 2 2008, 11:12 PM

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

Joined: Oct 2005
From: HeAv3N


Week 12, Day 81
Thrusday, 2008 October 2



Strength Workout

Squat
1x5xOly bar
1x5x40kg
1x5x50kg
1x5x60kg
3x5x70kg

Bench Press
1x5xOly bar
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Deadlift
1x5x40kg
1x5x50kg
1x5x55kg
1x5x60kg
1x5x75kg

Incline DB Bench press
2x5x30pound
1x5x40pound

Dips
1x5
1x3


1pm: Brunch
Nescafe Ice
Chicken Rice with pork


5.00pm: Tea
Oatmeal+yogurt

6.00pm: Tea
Oat biscut

7.00pm: Tea
1 TBS tuna..lol wtf?

7.15pm: Strength workout

8.15pm:Post
100 plus

8.40pm: Dinner
Chicken breast +tomato+lettuce+black pepper+ olive oil...ya fry it!

11.45pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM
TSyeah_guyz
post Oct 3 2008, 11:39 PM

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

Joined: Oct 2005
From: HeAv3N


Week 12, Day 82
Friday, 2008 October 3



Rest Day

7.40pm: Breakfast
2 hard boiled egg
1 slice of PB WW bread
Dutch lady chocholate milk


10.40pm: Tea
1 slice of WW bread

12.20pm: Lunch
Nescafe Ice
Rice+vege+chicken+taofu


4.00pm: Tea
Crackers

6.00pm: Tea
Oat biscut
2 slice of Tuna WW PB bread

7.00pm: Tea
yogurt

8.40pm: Dinner
Chicken breast
2 slice of PB WW bread

11.30pm: Supper
Biscut

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM
TSyeah_guyz
post Oct 5 2008, 12:10 AM

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

Joined: Oct 2005
From: HeAv3N


Week 12, Day 83
Saturday, 2008 October 4



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x55kg
1x3x60kg
3x5x70kg

Military Press
1x10xOly Bar
3x5x30kg

Pendlay Row
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Dips
3x5xBW

Bench Dips
3x5xBW

7.40pm: Breakfast
2 hard boiled egg
2 slice of PB WW bread
Coffee

10.40pm: Tea
Cracker
1 slice of WW bread

12.20pm: Lunch
Tea
Rice+vege+pork+taofu+fish


7.00pm: Tea
yogurt+oatmeal

9.30pm: Dinner
2x Chicken breast
Fried Keow Tiao

1.30pm: Supper
Tuna+2 half boiled egg

This post has been edited by yeah_guyz: Oct 5 2008, 11:59 PM
TSyeah_guyz
post Oct 6 2008, 12:10 AM

o2 + co2= coo22 ^_^lll
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Week 12, Day 84
Sunday, 2008 October 5



Rest Day


12.30pm: Brunch
Coffee
2 slice of WW bread+2 egg omelete+tuna=sandwish
Chocolate
Flaxseed Softgel


4.00pm: Tea
2 slice of ww bread+tuna+yogurt
Coffee

5.00pm: Tea
Crap snack

6.15pm: Tea
yogurt+oatmeal


8.30pm: Dinner
Chicken breast
Ban mee
Teh ice

10.30pm: Supper
Mocha

Recently spent alot in sport stuff..omg

Swimming stuff
TYR Caps, TYR paddle, Speedo Pullbouy, TYR googles
user posted image

Gym and other stuff
Harbinger gloove, Futuro ankle support, Omron Body fat monitor, Blender bottle, Harbinger Jump rope, Ons Flaxseed Softgel
user posted image




Update for my body status doh.gif sweat.gif
Week 1 Status-2008 July 14
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9

Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10

well, from the status, i've gained 4kg but my body fat % remaining the same...wtf

i starting gaining weight after i working since 1st August
Few reason.

1. i have only 2 meal before i working, very bad lifestyle, sleep at 5-6am, wake up 2-3pm..nightstalker life
2. after working, started go for gym, >5meal per days.. perhaps i consume too much calorie..that's why gaining fat

well, i am happy with the result... i can see obvious improvement of my quad and tricep
yeah..more to go! i love Rippetoe!

This post has been edited by yeah_guyz: Oct 6 2008, 12:12 AM
xmutantx86
post Oct 6 2008, 09:51 AM

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hi,just wana ask u about the swimming workout thing
wat is drill,kick,pull,etc...etc...
a bit confuse la
can u let me knw?
cz i also swim when restday from workout.
but i swim in condo wan.
u knw la...very small only.
i think around 25m long. tongue.gif




QUOTE(yeah_guyz @ Jul 15 2008, 11:09 PM)
Week 1, Days 2
Tuesday, 2008 July 15


yeah, swimming, i love swimming, dont you? wub.gif
Today was a bad day too, as the fcking insomnia at yesterday night, only slept 3 hours

Swimming Workout

Warm up
2x50(:15 Swim
4x25(:15 Kick

1x500(:60 Swim
2x50(:Drill
2x50(:Kick
2x50(:Pull

Warm-down
2x50(:Loosen
Stretch

Total: 1100m

Diet
8am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 3 spoon of oat

11am: Snack- 1 Slice of WW bread

2pm: Lunch- Rice with vege,taofu,chiken

5.30pm: A cup of milk

7pm: Swimming workout

9pm: Dinner- Roti Canai, Omelette, Fried Chiken Breast

11.30pm: A cup of milk
*
TSyeah_guyz
post Oct 6 2008, 10:48 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(xmutantx86 @ Oct 6 2008, 09:51 AM)
hi,just wana ask u about the swimming workout thing
wat is drill,kick,pull,etc...etc...
a bit confuse la
can u let me knw?
cz i also swim when restday from workout.
but i swim in condo wan.
u knw la...very small only.
i think around 25m long. tongue.gif
*
drill is a term for swimming, to learn how to catch water with your palm with certain style and form, go youtube serch for swimming drilling then u can have clearer idea

Kick mean kick lo...lol/.... just use leg to kick water

pull mean pull water..using your hand only without leg kicking

lol... i hate condo pool..i think it less than 25m, should be 20 or less than


xmutantx86
post Oct 6 2008, 10:53 PM

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QUOTE(yeah_guyz @ Oct 6 2008, 10:48 AM)
drill is a term for swimming, to learn how to catch water with your palm with certain style and form, go youtube serch for swimming drilling then u can have clearer idea

Kick mean kick lo...lol/.... just use leg to kick water

pull mean pull water..using your hand only without leg kicking

lol... i hate condo pool..i think it less than 25m, should be 20 or less than
*
hey thanks man
by the way wat time u sleep?
since u have supper. nt bodybuilder should avoid supper?

TSyeah_guyz
post Oct 6 2008, 11:06 PM

o2 + co2= coo22 ^_^lll
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Week 13, Day 85
Monday, 2008 October 6



Rest Day


7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch

Soya bean
Chicken rice+pork+vege

3.00pm: Tea
Cracker

4.00pm: Tea

Cracker

5.00pm: Tea

1 slice PB WW bread


8.30pm: Dinner

Tuna+2slice of PB WW bread
Coffee
Lettuce fry omellete


This post has been edited by yeah_guyz: Oct 8 2008, 12:34 AM
TSyeah_guyz
post Oct 6 2008, 11:08 PM

o2 + co2= coo22 ^_^lll
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QUOTE(xmutantx86 @ Oct 6 2008, 10:53 PM)
hey thanks man
by the way wat time u sleep?
since u have supper. nt bodybuilder should avoid supper?
*
erm.. i am not bodybuilder tongue.gif
i just want to get a better bodyshape

BUT bodybuilder dont avoid supper smile.gif
do more serch on it
TSyeah_guyz
post Oct 8 2008, 12:37 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 13, Day 86
Tuesday, 2008 October 7



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x3x60kg
3x5x70kg

Bench Press
1x5xOly Bar
1x5x30kg
1x5x35kg
1x5x40kg
3x5x47.5kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x75kg

Dips
3x5xBW

7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Teh ice
Rice+Chicken+vege+egg

4.00pm: Tea
Cracker

5.00pm: Tea
1 slice PB WW bread

6.45pm
Oatmeal+yogurt

8.30pm: Dinner
Clay pot mee
Chicken Breast

11.00pm: Tea
Pepsi

12.45am: Supper
Tuna
2xFlaxseed Softgel

This post has been edited by yeah_guyz: Oct 8 2008, 12:46 AM
TSyeah_guyz
post Oct 9 2008, 09:29 AM

o2 + co2= coo22 ^_^lll
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Week 13, Day 87
Wednesday, 2008 October 8



Rest Day



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Rice+Chicken+vege+seafood

5.00pm: Tea
Starbuck Coffee

8.30pm: Dinner
Yao cha guai
Lettuce
Chicken
Mango

11.30pm: Tea
Tuna
1 TBS PB
2 half boiled egg
Coffee
TSyeah_guyz
post Oct 10 2008, 07:56 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 13, Day 88
Thrusday, 2008 October 9



Rest Day



7.45pm: Breakfast
1 pack oat biscut
Dutch Lady coffee milk

10.30am: Tea
Cracker

12.30pm: Brunch
Rice+Chicken+vege
Teh ice

3.00pm: Tea
Cracker

4.30pm: Tea
Cracker

6.00pm: Tea
Cracker

9.00pm: Dinner
Nasi lemak +egg+ 2 chicken
coffee

TSyeah_guyz
post Oct 10 2008, 07:58 PM

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

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From: HeAv3N


Week 13, Day 89
Friday, 2008 October 10



Rest Day



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Fried rice
Liang cha

3.30pm: Tea
1 slice PB WW bread

5.00pm: Tea
Cracker

7.45pm: Dinner
Lettuce
Chicken
Coffee


xmutantx86
post Oct 11 2008, 09:22 AM

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QUOTE(yeah_guyz @ Oct 10 2008, 07:58 PM)
Week 13, Day 89
Friday, 2008 October 10

Rest Day
7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice PB WW bread

12.30pm: Brunch
Fried rice
Liang cha

3.30pm: Tea
1 slice PB WW bread

5.00pm: Tea
Cracker

7.45pm: Dinner
Lettuce
Chicken
Coffee
*
wah rest so many days ah
hey wanna ask u
i saw the video clip bout the swiming skill
is zit drilling is freestyle ah?
confuse la


TSyeah_guyz
post Oct 11 2008, 10:09 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(xmutantx86 @ Oct 11 2008, 09:22 AM)
wah rest so many days ah
hey wanna ask u
i saw the video clip bout the swiming skill
is zit drilling is freestyle ah?
confuse la
*
haha,ya this week sucks...wed supposed to be gym day..but OT...zz
then Thrus OT too...

Friday raining heavy...cant get out

try google or wiki for the explanation of drilling lo

driling is served as a purpose to train and improve your stoke and feeling of catching water
TSyeah_guyz
post Oct 12 2008, 12:20 AM

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

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From: HeAv3N


Week 13, Day 90
Saturday, 2008 October 11



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x60kg
3x5x70kg

Military Press
1x5xOly Bar
1x5x25kg
1x5x30kg
1x5x32.5kg

Pendlay Row
1x5x30kg
1x5x35kg
1x5x40kg
3x5x45kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x75kg

Dips
3x5



7.45pm: Breakfast
2 half boiled egg
2 slice pb ww bread
2 flaxseed softgel
coffee

10am: Tea
Oat Biscut

11am: Tea
Oat biscut

12.15pm: Tea
1 slice PB WW bread

3.00pm: Lunch
Tomato
Bracolli
Chicken+olive oil

4.45pm: Pre
Oat+yogurt
Tuna

6.25pm: Post
2 hardboiled egg

7.15pm: Dinner
Chicken+Olive oil
Bracolli

9.15pm: Dinner
Mango+banana blended +ice cream
Tomyam fried rice

10.45pm: Tea
Mocha
TSyeah_guyz
post Oct 12 2008, 10:26 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 13, Day 91
Sunday, 2008 October 12



Circuit Workout

3x20xLeg raise
3x200xJump rope
3x100xside bend


Easy Swimming


1.45pm: Brunch
2 slice PB Tuna WW bread
3 half boiled egg
1 cup of coffee

5.00pm: Tea
2 slice PB Tuna WW bread+tomato
1 cup of coffee

6.10pm: Circuit workout

7.15pm:Swimming

8.30pm: Dinner
Bracolli
Lettuce
Chicken Breast
Tomato
2 flaxseed softgel

10.30pm: Snack
Mango

11.00pm: Snack
Tuna
PB

This post has been edited by yeah_guyz: Oct 13 2008, 12:15 AM
TSyeah_guyz
post Oct 13 2008, 11:29 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 14, Day 92
Monday, 2008 October 13



Rest Day


7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
2 flaxseed softgel
coffee

10.30am: Tea
Oat Biscut

12.15pm: Lunch
Teh Ice
Rice+egg+pork+taofu

4.15pm: Pre
Oat biscut

6.35pm: Dinner
2 cup of Old Town Coffee
1 old town Nasi Pulut

8.35pm: Tea
Pepsi Twist
Few TBS of mee goreng


11.15pm: Supper
Tuna
2 half boiled egg
Peanut butter
xmutantx86
post Oct 14 2008, 04:17 PM

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QUOTE(yeah_guyz @ Oct 13 2008, 11:29 PM)
Week 14, Day 92
Monday, 2008 October 13

Rest Day
7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
2 flaxseed softgel
coffee

10.30am: Tea
Oat Biscut

12.15pm: Lunch
Teh Ice
Rice+egg+pork+taofu

4.15pm: Pre
Oat biscut

6.35pm: Dinner
2 cup of Old Town Coffee
1 old town Nasi Pulut

8.35pm: Tea
Pepsi Twist
Few TBS of mee goreng
11.15pm: Supper
Tuna
2 half boiled egg
Peanut butter
*
wah seh
u eat so many oily things ah shocking.gif
somemore eat oldtown punya food ah
hows ur body fat %? hmm.gif
u got 8packs mou ah? rolleyes.gif

TSyeah_guyz
post Oct 14 2008, 11:39 PM

o2 + co2= coo22 ^_^lll
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Week 14, Day 93
Tuesday, 2008 October 14



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x60kg
3x5x70kg

Bench Press
1x5xOly Bar
1x5x30kg
1x5x35kg
1x5x42.5kg
3x5x47.5kg

Deadlift
1x5x47.5kg
1x5x55kg
1x5x60kg
1x5x65kg
1x5x70kg
1x5x75kg

Dips
2x5
1x4

Bench Dips
3x7

7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
2 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Mee

3.35pm: Tea
Banana

4.15pm: Tea
1 slice of PB WW bread

5.25pm: Tea
Banana

6.35pm: Pre
Oat Biscut

8.35pm: Dinner
Waffle Chocolate ball
Lectuce
Chicken
Coffee

This post has been edited by yeah_guyz: Oct 15 2008, 11:51 PM
TSyeah_guyz
post Oct 15 2008, 11:50 PM

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

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From: HeAv3N


Week 14, Day 94
Wednesday, 2008 October 15



Rest Day


7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
Rice+taofu+egg+Meat

5.15pm: Tea
1 slice of PB WW bread

6.35pm: Tea
Biscut

7.35pm: Tea
Biscut

10.15pm: Dinner
2xChicken Breast
2 slice of PB Tuna WW Bread
TSyeah_guyz
post Oct 16 2008, 10:59 PM

o2 + co2= coo22 ^_^lll
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Week 14, Day 95
Thrusday, 2008 October 16



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x55kg
1x5x60kg
1x5x72.5kg
2x5x70kg

Military press
1x5xOly Bar
1x5x25kg
1x5x30kg
3x5x32.5kg

Pendlay row
1x5x32.5kg
1x5x40kg
3x5x45kg

7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.15pm: Lunch
BanMee

4.15pm: Tea
1 slice of PB WW bread

4.45pm: Tea
Biscut

7.10pm: Strength Workout

8.30pm: Dinner
2xChicken Breast
1 slice of PB WW Bread
Luttuce
Tomato


9.30pm: Tea
Tuna
coffee

10.30pm: Tea
Tuna

This post has been edited by yeah_guyz: Oct 17 2008, 10:03 PM
TSyeah_guyz
post Oct 17 2008, 10:07 PM

o2 + co2= coo22 ^_^lll
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Week 14, Day 96
Friday, 2008 October 17



Rest Day


7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.45pm: Lunch
Wantan mee

4.15pm: Tea
1 slice of PB WW bread

4.45pm: Tea
Biscut


7.30pm: Dinner
2xChicken Breast
Luttuce
Coffee

10pm: Supper
2 half boiled egg
Tuna
xmutantx86
post Oct 18 2008, 10:53 AM

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QUOTE(yeah_guyz @ Oct 17 2008, 10:07 PM)
Week 14, Day 96
Friday, 2008 October 17

Rest Day
7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.45pm: Lunch
Wantan mee

4.15pm: Tea
1 slice of PB WW bread

4.45pm: Tea
Biscut
7.30pm: Dinner
2xChicken Breast
Luttuce
Coffee

10pm: Supper
2 half boiled egg
Tuna
*
hey
i wanna know u consume how many eggs perday?
actually wats ur goal for ur body?
fit or beach body?


TSyeah_guyz
post Oct 18 2008, 02:29 PM

o2 + co2= coo22 ^_^lll
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QUOTE(xmutantx86 @ Oct 18 2008, 10:53 AM)
hey
i wanna know u consume how many eggs perday?
actually wats ur goal for ur body?
fit or beach body?
*
most of your question already listed in 1st post and daily diet???? yawn.gif
TSyeah_guyz
post Oct 18 2008, 11:52 PM

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

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From: HeAv3N


Week 14, Day 97
Saturday, 2008 October 18



Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x50kg
1x5x60kg
1x5x72.5kg

Bench Press
1x5xOly Bar
1x5x25kg
1x5x30kg
1x5x40kg
3x5x47.5kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x77.5kg

Dips
3x5xBW


7.45pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

11.15am: Tea
1 slice of PB Tuna WW bread

12.30pm: Lunch
Chicken rice+alot of meat
Teh Ice

6.15pm: Tea
1 slice of PB Tuna WW bread
1 cup of HL milk

8.30pm: Dinner
Beef+Olive oil
Brocolli
20x Waffle Ball

11.50pm: Supper
HL Milk
Tuna

This post has been edited by yeah_guyz: Oct 19 2008, 11:43 PM
xmutantx86
post Oct 19 2008, 12:56 PM

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QUOTE(yeah_guyz @ Oct 18 2008, 02:29 PM)
most of your question already listed in 1st post and daily diet???? yawn.gif
*
sweat.gif paiseh ah.didnt notice it blush.gif
TSyeah_guyz
post Oct 19 2008, 11:39 PM

o2 + co2= coo22 ^_^lll
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Week 14, Day 98
Sunday, 2008 October 19



Rest


8.35pm: Breakfast
2 half boiled egg
2 slice pb Tuna ww bread
3 flaxseed softgel
coffee

11.15am: Tea
1 slice of PB Tuna WW bread

2.30pm: Lunch
Wantan mee
Nescafe Ice

9.00pm: Dinner
Coffee
Nasi Lemak Ayam+egg

10.40pm: Supper
HL Milk
Egg Tart

This post has been edited by yeah_guyz: Oct 20 2008, 10:29 PM
TSyeah_guyz
post Oct 20 2008, 10:38 PM

o2 + co2= coo22 ^_^lll
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Week 15, Day 99
Monday, 2008 October 20



Rest


7.45pm: Breakfast
3 half boiled egg
Egg Tart
3 flaxseed softgel
coffee

12.15pm: Lunch
Rice+Vege+Pork+chicken
Teh Ice

3.30pm: tea
2 pack Snack

6.30pm: Dinner
Brocolli
1 TBS PB

8.30pm: Dinner
Wantan mee
TSyeah_guyz
post Oct 22 2008, 08:49 AM

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

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From: HeAv3N


Week 15, Day 100
Tuesday, 2008 October 21



Rest


7.45pm: Breakfast
2 half boiled egg
2 slice PB Tuna WW Bread
coffee

10.30am: tea
1 slice PB Tuna WW Bread

12.15pm: Lunch
Rice+ Bakuteh

3.30pm: tea
2 pack Snack


6.10pm: tea
1 slice PB Tuna WW Bread
Cake
Coffee

8.30pm: Dinner
Brocolli
Chicken

9.30pm: Dinner
Waffle ball
TSyeah_guyz
post Oct 22 2008, 11:47 PM

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

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From: HeAv3N


Week 15, Day 101
Wednesday, 2008 October 22



Rest


7.45pm: Breakfast
2 half boiled egg
2 slice PB Tuna WW Bread
3 flaxseed oil
coffee

10.30am: tea
1 slice PB Tuna WW Bread

12.15pm: Lunch
Rice+ Pork+taofu+vege

3.30pm: tea
2 pack Snack
1 slice PB Tuna WW Bread

6.30pm: tea
PB
oatmeal+yogurt

8.30pm: Dinner
Brocolli
Chicken
Waffle ball
yong Taofu
TSyeah_guyz
post Oct 24 2008, 12:08 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 15, Day 102
Thrusday, 2008 October 23



Swimming


7.45pm: Breakfast
2 half boiled egg
2 slice PB Tuna WW Bread
3 flaxseed oil
coffee

10.30am: tea
1 slice PB Tuna WW Bread

12.15pm: Lunch
Rice+ Pork+taofu+vege

3.30pm: tea
1 pack Snack

4.30pm: tea
1 slice PB Tuna WW Bread

6.30pm: tea
PB
oatmeal+yogurt

7pm: Swimming

8.30pm: Dinner
Brocolli
Chicken

10.30pm: Supper
2 slice of PB WW bread
Milo
TSyeah_guyz
post Oct 24 2008, 10:57 PM

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

Joined: Oct 2005
From: HeAv3N


Week 15, Day 103
Friday, 2008 October 24



Swimming


7.45pm: Breakfast
2 half boiled egg
2 slice PB Tuna WW Bread
coffee

10.30am: tea
1 slice PB Tuna WW Bread

12.15pm: Lunch
Rice+ Pork+taofu+vege
Teh ice

3.30pm: tea
1 slice PB Tuna WW Bread

6.30pm: tea
2 half boiled egg
1 slice PB Tuna WW Bread

7pm: Swimming

8.30pm: Dinner
Brocolli
Green bean tong sui

11pm
3 x Flaxseed oil
TSyeah_guyz
post Oct 26 2008, 06:10 PM

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

Joined: Oct 2005
From: HeAv3N


Week 15, Day 104
Saturday, 2008 October 25



Strength Workout

Squat
1x5xOly barbell
1x5x40kg
1x5x60kg
1x5x72.5kg

Bench Press
1x5xOly Barbell
1x5x30kg
1x5x35kg
1x5x40kg
1x5x47.5kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x80kg

Dips
3x5xBW

7.45pm: Breakfast
2 half boiled egg
2 slice PB Tuna WW Bread
coffee

10.30am: tea
1 slice PB Tuna WW Bread

12.15pm: Lunch
2 slice PB Tuna WW Bread

2pm: Strength workout

3pm: Post
Soya
Tuna

4.10pm: Lunch
Mee
Latte

5.30pm: tea
Coffee
Bread

8.30pm: Dinner
Rice and fish

11pm
Satay
100 plus
TSyeah_guyz
post Oct 26 2008, 06:19 PM

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

Joined: Oct 2005
From: HeAv3N


Week 15, Day 105
Sunday, 2008 October 26



Rest

10.45pm: Breakfast
2 half boiled egg
wantan mee
Teh ice

3.15pm: Lunch
mee hun kuai

5.30pm: tea
Egg Tart

6.00pm: tea
mee
Nescafe ice

9.30pm: Dinner

Food OF SIN!!
lol

Yeah...BBQ rclxms.gif

This post has been edited by yeah_guyz: Oct 27 2008, 05:11 PM
xmutantx86
post Oct 26 2008, 11:06 PM

New Member
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Junior Member
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Joined: Oct 2008



QUOTE(yeah_guyz @ Oct 26 2008, 06:19 PM)
Week 15, Day 105
Sunday, 2008 October 26

Rest

10.45pm: Breakfast
2 half boiled egg
wantan mee
Teh ice

3.15pm: Lunch
mee hun kuai

5.30pm: tea
Egg Tart

6.00pm: tea
mee
Nescafe ice
*
hey
u swim in tarc swiming pool?
u learn by ur own or go for a coach?
TSyeah_guyz
post Oct 27 2008, 11:08 PM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 106
Monday, 2008 October 27



Rest

10.45pm: Breakfast
1 Roti Telur
1 Roti canai
Teh Tarik

1.35pm: Lunch
Rice+vege+fish+pork
Coffee

3.30pm: tea
Coffee
Bread

5.30pm: tea
Coffee
Egg cake

7.30pm: Dinner
Chicken

9.30pm: Supper
Egg Tart
Teh ice
TSyeah_guyz
post Oct 28 2008, 09:49 PM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 107
Tuesday, 2008 October 28



Rest

7.45pm: Breakfast
2 half boiled egg
2 slice of PB WW bread
Coffee
3 flaxseed softgel

11am: Tea
2 slice of PB WW bread

12.30pm: Lunch
Rice+vege+pork+taofu

4.30pm: tea
2 slice of PB WW bread

6.30pm: tea
Waffle
Milk

7.50pm: Dinner
Rice+pork+vege+chicken
Coffee


TSyeah_guyz
post Oct 30 2008, 12:27 AM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 108
Wednesday, 2008 October 29


Nice workout today rclxms.gif

Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x35kg
1x5x45kg
1x5x60kg
3x5x75kg

Military Press
1x5xOly Bar
1x5x25kg
1x5x30kg
3x5x35kg

Pendlay Row
1x5x30kg
1x5x35kg
1x5x40kg
3x5x47.5kg

Dips
3x5xBW

7.45pm: Breakfast
2 half boiled egg
2 slice of PB WW bread
Coffee
3 flaxseed softgel

11am: Tea
2 slice of PB WW bread

12.30pm: Lunch
Rice+vege+pork+taofu

5pm: tea
1 slice of PB WW bread

6.10pm: Pre
1 slice of PB Tuna WW bread
Milk

6.20pm: Strength Workout

7.50pm: Post
2 scoop Whey Protein

8.15pm: Dinner
Chinese tea
Chicken Chop rice

9.15pm: Tea
1 cup sweet corn
Coke

12.05am: Pre bed
1 scoop of whey mix with milk

This post has been edited by yeah_guyz: Oct 30 2008, 12:32 AM
TSyeah_guyz
post Oct 31 2008, 12:17 AM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 109
Thrusday, 2008 October 30




Swimming Workout

1km +-

7.45pm: Breakfast
2 half boiled egg
2 slice of PB WW bread
Coffee
3 flaxseed softgel

10.30am: Tea
1 slice of PB WW bread

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

3.30pm: tea
1 slice of PB WW bread

5.30pm: Pre
1 slice of PB WW bread

6.20pm: Swimming Workout

6.45pm:
1 scoop Whey Protein

9.15pm: Dinner
Chinese tea
Watan Mee
Fried rice
Seafood

12.05am: Pre bed
1 scoop of whey mix with milk
TSyeah_guyz
post Oct 31 2008, 11:08 PM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 110
Friday, 2008 October 31


Strength Workout

Squat
1x5xOly Bar
1x5x30kg
1x5x45kg
1x5x60kg
1x3x70
3x5x77.5kg

Bench Press
1x5xOly Bar
1x5x30kg
1x5x40kg
1x5x45kg
3x5x50kg

Deadlift
1x5x40kg
1x5x60kg
1x3x70kg
1x5x85kg

Dips
3x5xBW

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

11pm: Tea
1 slice of PB WW bread

12.30pm: Lunch
Rice+vege+pork+taofu+chicken+fish
Chinese tea

5pm: tea
1 slice of PB WW bread

6.20pm: Pre
Tuna
Milk

6.45pm: Strength Workout

7.45pm: Post
2 scoop Whey Protein

8.35pm: Dinner
Chicken
Brocolli

9.35am: Supper
3 half boiled egg
coffee
TSyeah_guyz
post Nov 2 2008, 01:54 AM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 111
Saturday, 2008 November 1


REst

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

10pm: Tea
2 slice of PB WW bread
3 piece biscut

1.30pm: Lunch
Rice+vege+pork+taofu+chicken+fish
Coffee

6.30pm: tea
1 slice of PB WW bread
Tuna

7.45pm: Tea
some chocolate snake

9.15pm: Dinner
Chicken
Brocolli
Tomato

11.20am: Supper
3 half boiled egg
coffee
TSyeah_guyz
post Nov 2 2008, 11:47 PM

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

Joined: Oct 2005
From: HeAv3N


Week 16, Day 112
Sunday, 2008 November 2


REst

10.45pm: Breakfast
2 slice of WW bread
3 flaxseed softgel
2 half boiled egg
Nescafe

2.15pm: Lunch
spicy ban mee
Coke

4.30pm: Lunch
Bread
Old Town Coffee

6.30pm: tea
Chocolate

8.15pm: Dinner
Chicken
Brocolli
Tomato
coffee

10.15pm: Dinner
1 WW Tuna Bread

11.20am: Supper
2 half boiled egg
Chicken
TSyeah_guyz
post Nov 3 2008, 09:52 PM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 113
Monday, 2008 November 3


REst

7.45pm: Breakfast
2 slice of WW bread
3 flaxseed softgel
2 half boiled egg
Nescafe


10.30am: tea
1 slice of WW bread
biscut

12.15pm: Lunch
Rice+pork+egg+vege
Teh Ice

4.30pm: Lunch
Biscut

8pm: dinner
Rice+vege+pork
TSyeah_guyz
post Nov 4 2008, 10:17 PM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 114
Tuesday, 2008 November 4


Strength Workout

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

Military Press
1x5xOly Bar
1x5x30kg
3x5x37.5kg

Pendlay Row
1x5x37.5kg
1x5x45kg
3x5x50kg

Dips
3x5xBW

7.45pm: Breakfast
2 slice of WW bread
3 flaxseed softgel
2 half boiled egg
Nescafe Sugar free

10.30am: tea
biscut

12.15pm: Lunch
Wantan mee chicken+pork
Teh Ice

4.30pm: Lunch
Biscut

6.20pm: Pre-workout
2 slice of Tuna WW bread

6.45pm:Strength workout

7.35pm: Post-workout
2 Scoop Glucose Polymer
1.5 scoop Whey

8.30pm: dinner
Nescafe Sugar free
Chicken
Brocolli
Tomato

10.25pm: Pre-bed
2 half boiled egg
half Scoop Whey

This post has been edited by yeah_guyz: Nov 4 2008, 10:17 PM
TSyeah_guyz
post Nov 5 2008, 11:48 PM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 115
Wednesday, 2008 November 5


Swimming Workout

1km++
30minute

7.45pm: Breakfast
2 slice of WW tuna bread
3 flaxseed softgel
2 half boiled egg
Nescafe Sugar free

10.30am: tea
biscut
1 slice tuna WW bread

12.15pm: Lunch
Rice+pork+vege+egg

3.30pm: Tea
Biscut
1 slice tuna WW bread

6.20pm: Pre-workout
2 slice of Tuna WW bread

6.45pm:Swimming workout

8.15pm: Post-workout
1 Scoop Glucose Polymer
1 scoop Whey

9pm: dinner
Herb Soup mee+pork


TSyeah_guyz
post Nov 7 2008, 12:09 AM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 116
Thrusday, 2008 November 6


Rest


7.45pm: Breakfast
1 slice of WW tuna bread
3 flaxseed softgel
Nescafe
Cocholate muffin

9.30am: tea
Cocholate muffin

10.30am: tea
biscut
1 slice tuna WW bread

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

3.30pm: Tea
biscut

5.30pm: Tea
1 slice tuna WW bread

7pm: Tea
biscut
6.20pm: Pre-workout
2 slice of Tuna WW bread


8.30pm: dinner
2 chicken
waffle ball
TSyeah_guyz
post Nov 7 2008, 11:36 PM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 117
Friday, 2008 November 7


arrggg! today squat is sucks! totally f***ed up doh.gif

Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x5x60kg
1x4x85kg doh.gif Last rep Failed
2x4x82.5kg Last rep Failed too..damn vmad.gif

Bench Press
1x5xOly Bar
1x5x40kg
3x5x52.5kg

Deadlift
1x5x40kg
1x5x60kg
1x4x90kg doh.gif arhhh my grip is too weak rclxub.gif

7.45pm: Breakfast
Chocolate bread
3 flaxseed softgel
Nescafe


10.30am: tea
Chocolate bread

12.15pm: Lunch
Claypot mee
Nescafe ice

7pm: Pre
Tuna

7.15pm: Strength Workout

8.15pm: Post
1.5scoop whey
1.5 scoop Glucose polymer

9.20pm: dinner
Chicken
Coffee
Brocolli

11.45pm: Pre-bed
2 half boiled egg
half scoop whey+lowfat milk
xmutantx86
post Nov 8 2008, 11:47 AM

New Member
*
Junior Member
20 posts

Joined: Oct 2008



wats ur current bf%?
TSyeah_guyz
post Nov 9 2008, 12:06 AM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 118
Saturday, 2008 November 8



Swimming Workout

1 x 200m warm up

1x400m
8x25m kicking
2x50 pulling
5x100m
4x100m
3x100m

1x100 warm down

Total: 2.1km
Time: 1 and half hour

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


10.30am: tea


12.15pm: Tea
1 slice PB WW breadafe ice

12.40pm: Pre
Rice+chicken+pork+taoge
Teh Ice

4pm: Tea
2 mang chang kuih
coffee

7pm: Swimming Workout

8.45pm: Post
1 scoop whey
1 scoop Glucose polymer

9.20pm: dinner
2x Chicken
Coffee
Waffle ball

12.10pm: Pre-bed
2 half boiled egg
1/3 scoop whey+lowfat milk
TSyeah_guyz
post Nov 9 2008, 11:35 PM

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

Joined: Oct 2005
From: HeAv3N


Week 17, Day 119
Sunday, 2008 November 9



Strength Workout

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

Row
1x5x40kg
3x5x52.5kg

Military Press
1x5xOly bar
3x5x35kg

Deadlift
1x5x90kg

Dips
3x5xBW

1.25pm: Brunch
2 half boiled egg
1 slice of PB WW bread
Chicken rice with pork
Teh ice

3.45am: Strength workout

12.15pm: Tea
1 slice PB WW breadafe ice

5.45pm: Post
1.5 scoop whey
1.5 scoop Glucose polymer

8.20pm: dinner
Chicken
Coffee
Brocolli

9.30pm: Snack
PB
3 flaxseed oil softgel
Chocolate

11.40pm: Pre-bed
2 half boiled egg
1/2 scoop whey+lowfat milk
TSyeah_guyz
post Nov 11 2008, 12:10 AM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 120
Monday, 2008 November 10


user posted image

Rest


7.50am: Breakfast
2 half boiled egg
2 slice of PB WW bread
3 flaxseed softgel
coffee

10.30am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Claypot mee
Soya bean

4.00pm: Tea
Chocolate bread

5.30pm: Tea
1 slice of PB WW bread

6.25pm: Tea
old town coffee

8.20pm: dinner
Chicken Rice
Teh ice

12.05am: Pre bed
1/2 scoop whey+lowfat milk
1 flaxseed oil softgel

This post has been edited by yeah_guyz: Nov 11 2008, 12:11 AM
TSyeah_guyz
post Nov 12 2008, 10:02 PM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 121
Tuesday, 2008 November 11



Rest


7.50am: Breakfast
Chocolate bread
2 slice of PB WW bread
3 flaxseed softgel
coffee

10.30am: Tea
Vanilla bread

12.25pm: Lunch
Teh ice
Rice+pork+chicken+vege

5.30pm: Tea
Vanilla bread

8.30pm: dinner
Chicken
yao cha guai


TSyeah_guyz
post Nov 12 2008, 10:17 PM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 122
Wednesday, 2008 November 12



Rest


7.50am: Breakfast
Chocolate bread
2 slice of PB WW bread
3 flaxseed softgel
coffee

10.30am: Tea
Vanilla bread

12.25pm: Lunch
Teh ice
Rice+pork+chicken+vege

5.30pm: Tea
Vanilla bread

8.30pm: dinner
meehun+pork+egg
1 slice of PB WW bread

10.20pm: dinner
2 egg
half scoop whey

TSyeah_guyz
post Nov 15 2008, 12:12 AM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 123
Thrusday, 2008 November 13



Rest


7.50am: Breakfast
2 slice of PB WW bread
3 flaxseed softgel
coffee

10.30am: Tea
2 slice of PB WW bread

12.25pm: Lunch
Coke
Rice+pork+chicken

4.30pm: Tea
2 slice of PB WW bread

6.30pm: Tea
2 slice of PB WW bread

9.10pm: dinner
2 chicken
peer

10.45pm: pre-bed
half scoop whey
milk
TSyeah_guyz
post Nov 15 2008, 12:15 AM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 124
Friday, 2008 November 14



Rest


7.50am: Breakfast
2 slice of PB Tuna WW bread
3 flaxseed softgel
coffee

10.30am: Tea
2 slice of PB WW bread

12.25pm: Lunch
Rice+pork+chicken
Teh ice

4.30pm: Tea
2 slice of PB WW bread

6.30pm: Tea
some junk snack

10.45pm: dinner
chicken
sotong
Mee and kuew tew

12.15am: Supper
Peer

12.45am: pre-bed
half scoop whey
milk
TSyeah_guyz
post Nov 16 2008, 11:38 PM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 125
Saturday, 2008 November 15



Rest


7.50am: Breakfast
3 slice of PB Tuna WW bread
3 flaxseed softgel
coffee

2.25pm: Lunch
Rice+pork+chicken

8.15pm: dinner
Nasi lemak ayam+egg

10pm: Supper
Peer
Milk

4.15am: pre-bed
Tuna
TSyeah_guyz
post Nov 17 2008, 12:08 AM

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

Joined: Oct 2005
From: HeAv3N


Week 18, Day 126
Sunday, 2008 November 16



Swimming workout

6x100m
8x25m Sprint
2x100 Sprint
1x100 warm down

Total: 1.1km

1.25pm: Brunch
Rice+pork+chicken
Teh ice

4.45pm: Tea
2 slice of PB omellete bread
Coffee

6.15pm: Swimming

7.05pm: Post
1 scoop whey
1 scoop glucose

8.45pm: dinner
Fish mee< lame mad.gif
Chinese tea

9.25am: Tea
Coffee+HL milk

12.15am: pre-bed
1 half boiled egg
half scoop whey+hl milk

This post has been edited by yeah_guyz: Nov 17 2008, 12:09 AM
TSyeah_guyz
post Nov 17 2008, 11:13 PM

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

Joined: Oct 2005
From: HeAv3N


Week 19, Day 127
Monday, 2008 November 17



Strength workout

Squat
1x5xOly bar
1x5x40kg
1x5x60kg
1x5x70kg
2x5x82.5kg
1x3x82.5kg doh.gif

Military press
1x5xOly bar
1x5x30kg
3x5x37.5kg

Row
1x5x40kg
3x5x50kg

Dips
3x5xBW

Negative Bicep curls
3x5x20kg

7.45pm: Breakfast
2 half boiled egg
2 slice WW Tuna PB bread

10.35pm: Tea
1 slice WW Tuna PB bread

12.25pm: Lunch
Chicken Mee
Teh ice

4.05pm: Tea
1 slice WW Tuna PB bread

6.25pm: Pre
Oatmeal+milk
PB

7.15pm: Strength workout

7.05pm: Post
1 scoop whey
1 scoop glucose

9pm: dinner
2 chicken
waffle ball

11.05pm: pre-bed
half scoop whey+hl milk

This post has been edited by yeah_guyz: Nov 18 2008, 11:04 AM
Sp00kY
post Nov 18 2008, 07:26 AM

Look at all my stars!!
*******
Senior Member
3,366 posts

Joined: Oct 2005
what is wallet ball ?
TSyeah_guyz
post Nov 18 2008, 11:04 AM

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

Joined: Oct 2005
From: HeAv3N


QUOTE(Sp00kY @ Nov 18 2008, 07:26 AM)
what is wallet ball ?
*
lol typo error

is waffle ball
TSyeah_guyz
post Nov 18 2008, 11:59 PM

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

Joined: Oct 2005
From: HeAv3N


Week 19, Day 129
Wednesday, 2008 November 19


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

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
TSyeah_guyz
post Nov 20 2008, 10:48 PM

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

Joined: Oct 2005
From: HeAv3N


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
jamis
post Nov 21 2008, 06:28 PM

Sometime just need to LOL.
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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.
Sp00kY
post Nov 21 2008, 10:00 PM

Look at all my stars!!
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I have to agree with Jamis, put ur glocuse as post instead

btw, i used to squat every time i workout smile.gif, 3 times or more in a week~lazy for cardio ar! The best warm up is squatting haha
TSyeah_guyz
post Nov 21 2008, 11:31 PM

o2 + co2= coo22 ^_^lll
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QUOTE(jamis @ Nov 21 2008, 06:28 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.
*
ok, will try to load more food b4 workout

QUOTE(Sp00kY @ Nov 21 2008, 10:00 PM)
I have to agree with Jamis, put ur glocuse as post instead

btw, i used to squat every time i workout smile.gif, 3 times or more in a week~lazy for cardio ar! The best warm up is squatting haha
*
same here, me following ripetoe ma

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

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...
TSyeah_guyz
post Nov 21 2008, 11:35 PM

o2 + co2= coo22 ^_^lll
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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!!! wub.gif

11.35pm: pre-bed
half scoop whey+hl milk
2 flax seed oil
myvi5949
post Nov 22 2008, 12:09 AM

Quiet Determination
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Good job on ur training.

BTW can u tell me where u get the flaxseed oil?
TSyeah_guyz
post Nov 22 2008, 08:50 AM

o2 + co2= coo22 ^_^lll
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QUOTE(myvi5949 @ Nov 22 2008, 12:09 AM)
Good job on ur training.

BTW can u tell me where u get the flaxseed oil?
*
bobybuilding store
TSyeah_guyz
post Nov 23 2008, 01:03 AM

o2 + co2= coo22 ^_^lll
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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 wink.gif

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
Sp00kY
post Nov 23 2008, 09:08 AM

Look at all my stars!!
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bro, banana as post will be better, however, no harm eating too...just my 0.02
TSyeah_guyz
post Nov 23 2008, 10:48 PM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Nov 25 2008, 12:26 AM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Nov 25 2008, 11:35 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Nov 27 2008, 11:06 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
jamis
post Nov 27 2008, 12:07 PM

Sometime just need to LOL.
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if u can swap ur lunch and ur preworkout meal will be awesome thou.
TSyeah_guyz
post Nov 27 2008, 05:13 PM

o2 + co2= coo22 ^_^lll
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QUOTE(jamis @ Nov 27 2008, 12:07 PM)
if u can swap ur lunch and ur preworkout meal will be awesome thou.
*
tongue.gif 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?
jamis
post Nov 27 2008, 05:51 PM

Sometime just need to LOL.
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QUOTE(yeah_guyz @ Nov 27 2008, 11:06 AM)
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
*
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.
TSyeah_guyz
post Nov 27 2008, 09:46 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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
TSyeah_guyz
post Nov 29 2008, 07:59 AM

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

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From: HeAv3N


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
TSyeah_guyz
post Nov 29 2008, 10:19 PM

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

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From: HeAv3N


Week 20, Day 139
Saturday, 2008 November 28



Easy Swimming


7.45am: Breakfast
3 half boiled egg
Cake
2 flaxseed oil

12.25pm: Lunch
Bakuteh with extra rice

7.30pm: Swimming

8.45: dinner
Chicken
Brocolli
Whey+HL milk

11.15: Prebed
2 flaxseed oil
2 egg

This post has been edited by yeah_guyz: Nov 30 2008, 10:51 PM
TSyeah_guyz
post Nov 30 2008, 10:51 PM

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

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From: HeAv3N


Week 20, Day 140
Sunday, 2008 November 30



Rest


9.15am: Breakfast
3 half boiled egg
2 WW PB bread
2 flaxseed oil

11.35pm: Lunch
1 slice PB WW bread

12.25pm: Lunch
Rice+pork+tauge+chicken+sotong

8.45: dinner
Chicken
Sandwish

11.05: Prebed
Whey
TSyeah_guyz
post Dec 1 2008, 10:59 PM

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

Joined: Oct 2005
From: HeAv3N


Week 21, Day 141
Monday, 2008 December 1



Strength Workout

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

Bench Press
1x5xOly bar
1x5x30kg
1x5x45kg
2x5x57.5kg
1x3x57.5kg
1x2x55kg

Deadlift
1x5x40kg
1x5x50kg
1x5x60kg
1x5x75kg
1x3x90kg

Dips
3x5xBW

Negative Bicep curls
2x5x40pounds

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

10.45am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Rice+egg+chicken+taofu

3.45pm: Tea
1 slice of PB WW bread

6.45pm: Pre
Waffle
banana

7.30pm: Strength Workout

8.35: post
1.5 whey
0.5 Glucose

9.15: dinner
half tin Tuna+egg+tomato
Brocolli

11.15: Prebed
1 whey
2 egg
TSyeah_guyz
post Dec 2 2008, 10:09 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 21, Day 142
Tuesday, 2008 December 2



Strength Workout

2x50 Grips

lol biggrin.gif

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

10.45am: Tea
1 slice of PB WW bread

12.25pm: Lunch
Mee Soup
Cheese Tart

3.55pm: Tea
Bread

6.45pm: Tea
1 slice PB WW bread
Tuna
banana

8.35: Dinner
Chicken

10.05: Prebed
1 whey

TSyeah_guyz
post Dec 4 2008, 01:17 AM

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

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From: HeAv3N


Week 21, Day 143
Wenesday, 2008 December 3



Rest

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

10.45am: Tea
1 slice of PB WW bread
Biscut

12.25pm: Lunch
Rice+egg+chicken+vege

3.55pm: Tea
Bread
biscut

6.45pm: Tea
biscut

8.35: Tea
Biscut

DAMN f***ing OT...biscut biscut vmad.gif

10.35: Dinner
2 KFC chicken
Coffee


12.55: Pre-bed
1 whey
mofonyx
post Dec 4 2008, 03:07 AM

Squatting is the solution to life's problems
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From: Bristol, UK


hahaha biskut biskut.
TSyeah_guyz
post Dec 4 2008, 10:43 PM

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

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From: HeAv3N


Week 21, Day 144
Thrusday, 2008 December 4



Strength Workout

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

Military Press
1x5xOly bar
1x5x30kg
2x5x40kg
1x3x40kg
1x2x40kg

Pendlay row
1x5x40kg
1x5x40kg
3x5x50kg

Dips
3x5xBW

Decline Crunch
1x15
2x12


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

10.45am: Tea
1 slice of PB WW bread
Biscut

12.25pm: Tea
Biscut

1.05pm: Lunch
Rice+Taofu+pork+egg
Teh ice

3.55pm: Tea
1 slice of PB WW Bread

4.45pm: Tea
biscut

6.35pm: Pre
Oatmeal+yogurt
2 banana

7pm: Strength workout

8.05pm: Post
1.5 whey
0.5 glucose

8.35: Dinner
1 chicken
Egg+ tomato ommellete
Brocolli

10.45: Pre-bed
1 whey
2 egg
TSyeah_guyz
post Dec 5 2008, 10:47 PM

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

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From: HeAv3N


Week 21, Day 145
Friday, 2008 December 5



Rest


7.45am: Breakfast
1 whey
2 slice of PB WW bread
Coffee

10.45am: Tea
1 slice of PB WW bread
Biscut

12.15pm: Dinner
Rice+Taofu+pork+egg
Nescafe ice

3.55pm: Tea
1 slice of PB WW Bread

4.45pm: Tea
biscut

6.35pm: Tea
biscut

8.25: Dinner
2 kfc chicken
Brocolli

10.50: Pre-bed
1 whey
2 egg
TSyeah_guyz
post Dec 7 2008, 07:58 AM

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

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From: HeAv3N


Week 21, Day 146
Saturday, 2008 December 6



Rest


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


12.15pm:Lunch
Rice
2 KFC chicken
Pepsi

3.55pm: Tea
Blueberry Bread

4.45pm: Tea
Apple bread

7.45: Dinner
2 chicken
1 huge curry purf

This post has been edited by yeah_guyz: Dec 7 2008, 11:10 PM
TSyeah_guyz
post Dec 7 2008, 11:13 PM

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

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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
*******
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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
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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
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3,980 posts

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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
*******
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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
*******
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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
*******
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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
*******
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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
*******
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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
JustForFun
post Dec 25 2008, 06:07 PM

Seeker
******
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1,281 posts

Joined: Sep 2008



Hows your body status now ?
TSyeah_guyz
post Dec 25 2008, 07:36 PM

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

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From: HeAv3N


QUOTE(JustForFun @ Dec 25 2008, 06:07 PM)
Hows your body status now ?
*
84.9kg at 28.9% BF
JustForFun
post Dec 25 2008, 08:30 PM

Seeker
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1,281 posts

Joined: Sep 2008



Good then if your muscle mass has gone up ... but getting rid of the fat is important too ... I find that motivating for me lol
TSyeah_guyz
post Dec 26 2008, 10:33 AM

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

Joined: Oct 2005
From: HeAv3N


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

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
TSyeah_guyz
post Dec 26 2008, 11:44 PM

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

Joined: Oct 2005
From: HeAv3N


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
TSyeah_guyz
post Dec 29 2008, 09:51 AM

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

Joined: Oct 2005
From: HeAv3N


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
TSyeah_guyz
post Dec 29 2008, 09:57 AM

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

Joined: Oct 2005
From: HeAv3N


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

TSyeah_guyz
post Dec 30 2008, 08:51 AM

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

Joined: Oct 2005
From: HeAv3N


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
TSyeah_guyz
post Dec 31 2008, 09:11 AM

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

Joined: Oct 2005
From: HeAv3N


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
TSyeah_guyz
post Jan 1 2009, 10:06 PM

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

Joined: Oct 2005
From: HeAv3N


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

user posted image

This post has been edited by yeah_guyz: Jan 1 2009, 10:22 PM
TSyeah_guyz
post Jan 1 2009, 10:39 PM

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

Joined: Oct 2005
From: HeAv3N


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
TSyeah_guyz
post Jan 3 2009, 12:13 AM

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

Joined: Oct 2005
From: HeAv3N


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

N0eL
post Jan 3 2009, 09:51 AM

Regular
******
Senior Member
1,479 posts

Joined: Jan 2003
From: K.Lumpur


Bro,

Mind telling me where u get ur supply of flaxseed oil?Price.

Is it in capsule form or liquid?

Thanks a million
TSyeah_guyz
post Jan 3 2009, 10:49 AM

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

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From: HeAv3N


QUOTE(N0eL @ Jan 3 2009, 09:51 AM)
Bro,

Mind telling me where u get ur supply of flaxseed oil?Price.

Is it in capsule form or liquid?

Thanks a million
*
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
TSyeah_guyz
post Jan 4 2009, 01:46 AM

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

Joined: Oct 2005
From: HeAv3N


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 doh.gif

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
TSyeah_guyz
post Jan 5 2009, 04:10 PM

o2 + co2= coo22 ^_^lll
*******
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From: HeAv3N


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
TSyeah_guyz
post Jan 6 2009, 09:53 AM

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

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From: HeAv3N


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
TSyeah_guyz
post Jan 6 2009, 11:02 PM

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

Joined: Oct 2005
From: HeAv3N


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 doh.gif

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
TSyeah_guyz
post Jan 7 2009, 11:56 PM

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

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From: HeAv3N


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
TSyeah_guyz
post Jan 9 2009, 02:02 PM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Jan 9 2009, 09:26 PM

o2 + co2= coo22 ^_^lll
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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 laugh.gif

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
TSyeah_guyz
post Jan 11 2009, 06:07 PM

o2 + co2= coo22 ^_^lll
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Week 26, Day 181
Saturday, 2009 January 10


Rest

Company Annual dinner laugh.gif

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

TSyeah_guyz
post Jan 12 2009, 12:14 AM

o2 + co2= coo22 ^_^lll
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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
Neon_86
post Jan 12 2009, 12:27 AM

Getting Started
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60 posts

Joined: Feb 2008


Hi,

The multivitamins has to be consumed twice a day?

cheers.
TSyeah_guyz
post Jan 12 2009, 12:44 AM

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QUOTE(Neon_86 @ Jan 12 2009, 12:27 AM)
Hi,

The multivitamins has to be consumed twice a day?

cheers.
*
erm, not really
i am using opti-men multivitamin, the label suggest 3 tablet daily. but i only take 2
Neon_86
post Jan 12 2009, 01:21 AM

Getting Started
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60 posts

Joined: Feb 2008


Opti-men eh? any good? where did you get it from? smile.gif

Thanks bro wink.gif
TSyeah_guyz
post Jan 12 2009, 09:10 AM

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QUOTE(Neon_86 @ Jan 12 2009, 01:21 AM)
Opti-men eh? any good? where did you get it from? smile.gif

Thanks bro wink.gif
*
i got it from bodybuilding store, you may go to garage and serch for those selling supplement
they may have it
N0eL
post Jan 12 2009, 10:35 AM

Regular
******
Senior Member
1,479 posts

Joined: Jan 2003
From: K.Lumpur


bro,

The flaxseed oil u purchasing @ bb.com has how many ml/per capsule?

I managed to locate organic flaxseed oil at The gardens selling at rm 88 for 500ml
TSyeah_guyz
post Jan 12 2009, 10:57 AM

o2 + co2= coo22 ^_^lll
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QUOTE(N0eL @ Jan 12 2009, 10:35 AM)
bro,

The flaxseed oil u purchasing @ bb.com has how many ml/per capsule?

I managed to locate organic flaxseed oil at The gardens selling at rm 88 for 500ml
*
mine is not liquit form...
http://www.bodybuilding.com/store/opt/flax.html
shaunhsc
post Jan 12 2009, 11:31 AM

Getting Started
**
Junior Member
294 posts

Joined: May 2008


QUOTE(N0eL @ Jan 12 2009, 10:35 AM)
bro,

The flaxseed oil u purchasing @ bb.com has how many ml/per capsule?

I managed to locate organic flaxseed oil at The gardens selling at rm 88 for 500ml
*
Dude.

http://forum.lowyat.net/index.php?showtopic=782200&hl=whey

icon_rolleyes.gif
TSyeah_guyz
post Jan 12 2009, 10:15 PM

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

Joined: Oct 2005
From: HeAv3N



Week 27, Day 183
Monday, 2009 January 12


Rest

8.10am: Breakfast
1 whey
1 cheese
Multivitamin
flaxseed oil

10.05am: Tea
1 slice of PB WW Bread+cheese
Animal Flex

12.15pm: Lunch
Ban mee
Coffee ice

3.05am: Tea
biscuit

5.10pm: Tea
1 slice of PB WW Bread+cheese

6.45pm: Dinner
2 chicken
Yao cha guai
Green tea

9pm: Supper
cheese

10am: pre-bed
3 eggs
fish oil


TSyeah_guyz
post Jan 13 2009, 11:12 PM

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

Joined: Oct 2005
From: HeAv3N


Week 27, Day 184
Tuesday, 2009 January 13


Back to gym after 1 week of rest tongue.gif

Strength Workout

Dumbell Snatch
1x5x37.5pound

Wide grips pull down
1x5x30pound
1x5x40pound
1x5x50pound
1x5x60pound
1x5x70pound
1x5x80pound
1x5x90pound

Squat
1x10xOly bar
1x5x40kg
1x3x60kg
1x3x75kg
1x5x95kg
1x3x95kg< not confidence rclxub.gif
1x4x95kg< last rep failed

Military Press
1x10xOly bar
1x5x30kg
2x5x45kg
1x4x45kg

Pendlay Row
1x8xOly bar
1x8x30kg
1x8x40kg
3x8x45kg

Dips
2x6xBW+5pound
1x5xBW

Negative Biceps curs
2x5x37.5pound
1x5x40pound

8.10am: Breakfast
1 whey
1 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea

10.05am: Tea
1 slice of PB WW Bread+cheese
Animal Flex

12.15pm: Lunch
Coffee ice
Rice+pork+vege

3.05am: Tea
biscuit

5.10pm: Tea
1 slice of PB WW Bread+cheese

6.15pm: Pre
cheese
oatmeal+yogurt

6.45pm: Strength Workout

8.20pm: Post
1.5 whey
1 Glucose Polymer

9pm: Dinner
chicken
Broccoli

11am: pre-bed
3 eggs
fish oil
multivitamin

TSyeah_guyz
post Jan 14 2009, 10:31 PM

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

Joined: Oct 2005
From: HeAv3N



Week 27, Day 185
Wednesday, 2009 January 14




Rest


8.10am: Breakfast
1 whey
1 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea

10.05am: Tea
1 chocolate bread
Animal Flex

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

3.05am: Tea
biscuit

8pm: Dinner
chicken
coconut with black sugar< dont what it called rclxub.gif

10.30pm: pre-bed
1 whey
fish oil



TSyeah_guyz
post Jan 16 2009, 12:01 AM

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

Joined: Oct 2005
From: HeAv3N



Week 27, Day 186
Thursday, 2009 January 15


Rest

8.10am: Breakfast
1 whey
1 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea

10.05am: Tea
1 slice of PB WW bread
Animal Flex

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

3.05pm: Tea
biscuit

5pm: Tea
1 slice of PB WW bread

8.30pm: Dinner
Annual dinner
Alcohol

12am: pre-bed
1 whey
fish oil
multivitamin

TSyeah_guyz
post Jan 17 2009, 10:30 AM

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

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From: HeAv3N



Week 27, Day 187
Friday, 2009 January 16


Rest

8.10am: Breakfast
1 whey
1 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea

10.05am: Tea
1 slice of PB WW bread+cheese

12.15pm: Lunch
Rice+vege+egg+taofu

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

6.30pm: Dinner
Chicken
Yaocha guai
Peer

11am: pre-bed
1 whey
fish oil

TSyeah_guyz
post Jan 18 2009, 02:57 AM

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

Joined: Oct 2005
From: HeAv3N


Week 27, Day 188
Saturday, 2009 January 17


Strength Workout

Squat
2x5xOly bar
1x5x40kg
1x3x60kg
1x3x75kg
2x5x95kg
1x3x95kg

Bench Press
1x5xOly bar
1x5x40kg
3x5x62.5kg

Deadlift
2x5x60kg
1x5x100kg

Seated Cable Row
1x8x40lb
1x8x60lb
3x8x80lb

Wide Grip Pull down
1x8x40lb
1x8x60lb
1x8x70lb
1x5x80lb
2x8x60lb

8.10am: Breakfast
1 whey
1 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea

10.05am: Tea
1 slice of PB WW bread+cheese

12.15pm: Lunch
2 slice of PB WW bread+cheese

2.30pm: Lunch
Teh ice
Chicken Rice

6.20pm: Pre
Cheese
Yogurt+Oatmeal

6.55pm: Workout

8.25pm: Post
1 glucose polymer
1.5 whey

10pm: Dinner
Fried rice
Teh Ice
Yong taofu

1am: Supper
whey
Cheese

2.15am: pre-bed
3 egg
Fish oil
Multivitamin

TSyeah_guyz
post Jan 18 2009, 11:48 PM

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

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From: HeAv3N


Week 27, Day 189
Sunday, 2009 January 18


Rest


2pm: Brunch
0.5 whey
2 slice of PB WW bread
Multivitamin
flaxseed oil
Green Tea
Guava

5.15pm: 2nd meal
chicken+cheese
Broccoli

6.30pm: 3rd meal
2 slice of PB WW bread+cheese

9pm: Dinner
Secret Recipe's Chocolate Cheese cake
HL Milk

11.15pm: Supper+prebed
3 egg
Nut
Fish oil
Multivitamin


TSyeah_guyz
post Jan 19 2009, 11:54 PM

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

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From: HeAv3N



Week 28, Day 190
Monday, 2009 January 19


Rest

8am: Breakfast
0.5 whey+milk
3egg
Multivitamin
flaxseed oil
Green Tea

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

9pm: Dinner
2 chicken
HL milk
Guava
Yao Cha Guai

11.45pm: Supper+prebed
Fish oil
Multivitamin
HL Milk
TSyeah_guyz
post Jan 20 2009, 11:07 PM

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

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From: HeAv3N


Week 28, Day 191
Tuesday, 2009 January 20


Rest

8am: Breakfast
1 whey
Multivitamin
flaxseed oil

10.15am: Tea
Chocolate Bread

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

3.35pm: Lunch
Teh Ice
Fried Rice+Pork+2egg

9pm: Dinner
2 chicken
HL milk
Guava
1 slice of WW PB bread+cheese

11.20pm: Supper+prebed
Fish oil
1 whey+milk

This post has been edited by yeah_guyz: Feb 1 2009, 12:23 PM
TSyeah_guyz
post Jan 22 2009, 12:39 AM

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

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Week 28, Day 192
Wednesday, 2009 January 21


Strength Workout

Squat
1x5xOly bar
1x5x40kg
1x20x50kg

Pull over
1x20x15kg

Dumbbell Bench Press
1x5x15kg
1x5x17.5kg
1x5x25kg
1x3x25kg

Incline Bench press
1x5xOly bar
3x5x40kg

Dips
1x5xBW
1x4xBW
1x5xBW

Seated Row
1x8x50pound
1x8x70pound
3x8x90pound

8am: Breakfast
0.5 whey+milk
2 eggs
1 slice of PB WW bread
Multivitamin
flaxseed oil
Coffee
Green Tea

11.30am:
Animal Flex

12.10pm: Lunch
chickenrice+pork

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

6.45pm: Pre
1 slice of PB WW bread
Cheese
Milk

7.45pm: Strength Workout

9.15pm: Post
1.5 whey
1 glucose polymer

10.30pm: Dinner
Claypot chicken rice
Yong taofu
Lemon tea

12.20am: Supper+prebed
Fish oil
Multivitamin
HL milk

This post has been edited by yeah_guyz: Feb 1 2009, 12:23 PM
TSyeah_guyz
post Jan 22 2009, 11:08 PM

o2 + co2= coo22 ^_^lll
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Week 28, Day 193
Thursday, 2009 January 22


Rest


8am: Breakfast
1 whey+milk
1 slice of PB WW bread
Multivitamin
flaxseed oil
Coffee

10.30am:
1 slice of PB WW bread+cheese

12.10pm: Lunch
Seafood

6pm: Tea
1 slice of PB WW bread+cheese
Guava

8.30pm: Dinner
Chicken
Broccoli

11.15am: Supper+prebed
Fish oil
Multivitamin
Whey

This post has been edited by yeah_guyz: Feb 1 2009, 12:23 PM
TSyeah_guyz
post Jan 24 2009, 03:03 PM

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

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Week 28, Day 194
Friday, 2009 January 23


Rest
12pm: Brunch
1 whey
Multivitamin
flaxseed oil

12.30pm: Lunch
Teh Ice
Chicken rice+pork

2.30pm: Tea
Coke

4pm: Tea
4eggs
Guava

7pm: Tea
2 slice of PB WW bread+cheese

9.30pm: Dinner
2 slice of PB WW bread+3eggs+tomato

12.15am: Supper
Teh O Ice Limao
Roti canai

3.15am: prebed
Whey

This post has been edited by yeah_guyz: Feb 1 2009, 12:24 PM
TSyeah_guyz
post Jan 24 2009, 03:05 PM

o2 + co2= coo22 ^_^lll
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Week 28, Day 195
Saturday, 2009 January 24


Rest


1.30pm: Lunch
Rice+vege+taofu+Chicken
Coffee

2.30pm: Tea
Ice Cream

8.30pm: Dinner
Rice+vege+taofu+Chicken

This post has been edited by yeah_guyz: Feb 1 2009, 12:24 PM
TSyeah_guyz
post Jan 26 2009, 06:46 PM

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

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Week 28, Day 196
Sunday, 2009 January 25


Rest
12.30pm: Lunch
Rice+chicken
Teh ice


8.30pm: 团圆饭 wub.gif
steambot and rice

12.30am: Tea
alot of junk

This post has been edited by yeah_guyz: Feb 1 2009, 12:24 PM
TSyeah_guyz
post Feb 1 2009, 12:13 PM

o2 + co2= coo22 ^_^lll
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Week 29, Day 197
Monday, 2009 January 26


Rest


Eat Eat EAt

This post has been edited by yeah_guyz: Feb 1 2009, 12:25 PM
TSyeah_guyz
post Feb 1 2009, 12:14 PM

o2 + co2= coo22 ^_^lll
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Week 29, Day 198
Tuesday, 2009 January 27


Rest


Eat Eat EAt

This post has been edited by yeah_guyz: Feb 1 2009, 12:25 PM
TSyeah_guyz
post Feb 1 2009, 12:15 PM

o2 + co2= coo22 ^_^lll
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Week 29, Day 199
Wednesday, 2009 January 28


Rest


Supper : La La jian..taste so nice! wub.gif

This post has been edited by yeah_guyz: Feb 1 2009, 12:25 PM
TSyeah_guyz
post Feb 1 2009, 12:16 PM

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

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Week 29, Day 200
Thrusday, 2009 January 29


Rest


Eat Eat EAt and some simple bodyweight workout

This post has been edited by yeah_guyz: Feb 1 2009, 12:27 PM
TSyeah_guyz
post Feb 1 2009, 12:17 PM

o2 + co2= coo22 ^_^lll
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Week 29, Day 201
Friday, 2009 January 30


Rest

This post has been edited by yeah_guyz: Feb 1 2009, 12:27 PM
TSyeah_guyz
post Feb 1 2009, 12:19 PM

o2 + co2= coo22 ^_^lll
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Week 29, Day 202
Saturday, 2009 January 31


Rest


alot junk food supper.... tongue.gif

This post has been edited by yeah_guyz: Feb 1 2009, 12:36 PM
TSyeah_guyz
post Feb 1 2009, 12:41 PM

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

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Week 29, Day 203
Sunday, 2009 February 1


Rest

11.20pm: Breakfast
Nescafe Ice
Wantan mee

4pm: Lunch
Teh Ice
Nasi Lemak Ayam

6.30pm: Tea
Oreo

9pm: Dinner
Mee+kuew teow
Teh ice
Nescafe Ice

12.30am: Pre-bed
3 eggs
flaxseed oil

This post has been edited by yeah_guyz: Feb 2 2009, 11:50 AM
TSyeah_guyz
post Feb 3 2009, 09:12 AM

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

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From: HeAv3N


Week 30, Day 204
Monday, 2009 February 2


New Page ! New Workout! 20Reps Squat Program officially started today! rclxms.gif

today workout is alright but somehow when after i finish the crunches, feel like wanna vomit and no feel well

Strength Workout

Squat
1x10xOly bar
1x5x40kg
1x20x50kg

Bench Press
1x10xOly bar
1x5x40kg
3x5x50kg

Pull over
1x20x20pound

Deadlift
1x5x40kg
1x5x60kg
1x5x100kg<wanted to do 80kg instead of 100...wrong reading..lol

Decline Crunches
3x8xBW

Dips
3x5xBW



8am: Breakfast
Whey
Multivitamin
Flaxseed oil
Latte

10.15am: Tea
1 slice PB WW bread+cheese
Animal Flex

12.30pm: Breakfast
Rice+vege+sotong+pork+fish

5pm: Tea
1 slice PB WW bread+cheese

6.30pm: Pre
oatmeal+yogurt

7pm: Workout

8pm: Post
1.5whey
1 glucose polymer

9pm: Dinner
Broccoli
Chicken
Multivitamin

10.30pm: Pre-bed
Fish oil

This post has been edited by yeah_guyz: Feb 6 2009, 10:04 AM
TSyeah_guyz
post Feb 4 2009, 09:23 AM

o2 + co2= coo22 ^_^lll
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Week 30, Day 205
Tuesday, 2009 February 3


Rest


8am: Breakfast
Whey
2 eggs
1 slice of PB WW bread
Green tea
Multivitamin
Flaxseed oil

10.35am: Tea
1 slice PB WW bread+cheese
Animal Flex

12.30pm: Breakfast
Mee

4pm: Tea
1 slice PB WW bread+cheese

6.45pm: Dinner
Chicken
Broccoli

8pm: Supper
Tuna
Fish oil


TSyeah_guyz
post Feb 5 2009, 10:30 AM

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

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From: HeAv3N


Week 30, Day 206
Wednesday, 2009 February 4


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x52.5kg

Pull Over
1x40x10pound <lol, wanted to do 20x20pound, but some1 was using that, so replace it with high rep

Military Press
1x10xOly Bar
3x5x30kg

Pendlay Row
1x8xOly bar
1x8x30kg
3x5x40kg

Prone Bridge
3x60s

Wide Grips Pull Down
3x8x80pound

Leg Press
1x5x80kg
1x5x75kg
1x5x65kg

Cardio
Time:Pace
3x60s:12
3x60s:2

8am: Breakfast
Whey
2 eggs
1 slice of PB WW bread
Green tea
Multivitamin
Flaxseed oil

10.35am: Tea
1 slice PB WW bread
Animal Flex

12.30pm: Breakfast
Rice+Taofu+Pork+Ikan Bilis

4pm: Tea
1 slice PB WW bread

6.35pm: Pre
Fried Chicken
Oatmeal+Yogurt

7pm: Strength Workout

8pm: Post
2whey
1 glucose polymer

8.30pm: Dinner
Chicken
Broccoli
Bee hun
Multivitamin

11pm: Supper
3 eggs
Fish oil


darklight79
post Feb 5 2009, 12:07 PM

I'll eat your food
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Elite
9,006 posts

Joined: Oct 2005
From: PJ


You're crazy. Why're you working out twice a day? More doesn't mean better.

This post has been edited by darklight79: Feb 5 2009, 12:08 PM
TSyeah_guyz
post Feb 5 2009, 01:06 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(darklight79 @ Feb 5 2009, 12:07 PM)
You're crazy. Why're you working out twice a day? More doesn't mean better.
*
huh? twice? where got twice?
3 workout per week only
TSyeah_guyz
post Feb 5 2009, 09:18 PM

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

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From: HeAv3N


Week 30, Day 207
Thursday, 2009 February 5


Rest


8am: Breakfast
Whey
2 eggs
1 slice of PB WW bread
Multivitamin
Flaxseed oil

10.35am: Tea
1 slice PB WW bread
Animal Flex

12.10pm: Breakfast
Rice+Taofu+Pork+vege
Teh ice

4pm: Tea
1 slice PB WW bread

6.45pm: Dinner
Fried Chicken
Broccoli

8.30pm: Pre-bed
3 eggs
Fish oil

This post has been edited by yeah_guyz: Feb 6 2009, 09:57 AM
anonymousover9000
post Feb 6 2009, 12:08 PM

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try milk dude.
20 rep squat is also called squat and milk program.
i have been takin 3 litres of milk evyday. juz started two days ago.
relli hopin it will increase my size.

This post has been edited by anonymousover9000: Feb 6 2009, 12:08 PM
TSyeah_guyz
post Feb 6 2009, 03:30 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(anonymousover9000 @ Feb 6 2009, 12:08 PM)
try milk dude.
20 rep squat is also called squat and milk  program.
i have been takin 3 litres of milk evyday. juz started two days ago.
relli hopin it will increase my size.
*
nope, i am bulky enough, milk consist of too much carb, now i am trying to shed off my damn fat

how much weight you using for 20reps squat? and your body weight and height?

i may send you the sheet if you want blush.gif
TSyeah_guyz
post Feb 6 2009, 11:39 PM

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

Joined: Oct 2005
From: HeAv3N


Week 30, Day 208
Friday, 2009 February 6


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x55kg

Pull over
1x20x25pound

Dumbbell bench press
1x8x30pound
1x5x40pound

Bench Press
1x10xOly bar
1x5x30kg
1x5x40kg
3x5x52.5kg

Leg Extension
1x5x80kg
1x5x75kg
1x5x65kg

Deadlift
2x5x60kg
1x5x80kg
1x5x90kg

Dips
2x5xBW
2x2xBW

Decline Crunches
3x8xBW

Treadmill
5min

8am: Breakfast
Whey
2 eggs
1 slice of PB WW bread
Multivitamin
Flaxseed oil

10.35am: Tea
1 slice PB WW bread

12.10pm: Breakfast
Rice+Taofu+Pork+vege
Teh ice

6pm: Pre
1 slice PB WW bread
Animal Flex
Yogurt+Oatmeal

6.45pm: Strength Workout

6pm: Post
2 Whey
1 glucose polymer

8.45pm: Dinner
Chicken
Broccoli

10.30pm: Pre-bed
Tuna
Fish oil
Multivitamin

TSyeah_guyz
post Feb 9 2009, 06:11 PM

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

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From: HeAv3N


Week 30, Day 209
Saturday, 2009 February 7


Rest

8am: Breakfast
Whey
Multivitamin
Flaxseed oil

10.35am: Tea
Chocolate Bread

12.10pm: Tea
Chocolate Bread

2.30pm: Lunch
2 KFC Chicken
Broccoli

5pm: Tea
Coffee

6.20pm: Tea
Coffee
2 curry puff

7.45pm: Dinner
Chicken+Lamb+Rice+Vege
Wine+alchol

10.30pm: Supper
Chicken+Lamb

2.30pm: Pre-bed
Fish oil
Multivitamin

TSyeah_guyz
post Feb 9 2009, 06:25 PM

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

Joined: Oct 2005
From: HeAv3N



Week 30, Day 210
Sunday, 2009 February 8


Rest

11.30am: Breakfast
Whey
Multivitamin
Flaxseed oil

2pm: Lunch
Beef Mee
Coffee
Ice Cream

5pm: Tea
Chocolate Bar

7pm: Dinner
Chili's Beef BAcon Burger
Ice Lemon Tea

12.30pm: Supper
Fish oil
Multivitamin
Coffee
Pineapple Biscut


TSyeah_guyz
post Feb 9 2009, 09:28 PM

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

Joined: Oct 2005
From: HeAv3N



Week 31, Day 211
Monday, 2009 February 9


Rest

2pm: Brunch
Whey
Chicken Rice+pork
Fruit

5.30pm: Tea
Milk
Pineapple Biscuit

7.45pm: Dinner
Broccoli+Bean
Chicken
Milk

9pm: Tea
Guava

10pm: Supper
Fish oil
Multivitamin
3eggs


TSyeah_guyz
post Feb 10 2009, 11:41 PM

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

Joined: Oct 2005
From: HeAv3N


Week 31, Day 212
Tuesday, 2009 February 10


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x57.5kg

Pullover
1x20x25lb

Military Press
1x10xOly Bar
3x5x32.5kg

Pendlay Row
1x10xOly Bar
1x8x30kg
3x5x42.5kg

Seated Cable Row
1x8x70lb
1x8x80lb
3x8x90lb

Widegrips Pulldown
1x8x91lb
1x8x105lb
1x8x91lb

Narrowgrips Pulldown
3x8x91lb

Prone Bridge
3x60s

HIIT
5min(60s interval: Pace- 12 & 4)


8am: Breakfast
2eggs
Whey+Milk
Green Tea
Flaxseed Oil
Multivitamin
Coffee

10.30am:
Animal Flex

12pm: Lunch
Rice+Pork+Taofu+Egg
Teh ICe

6.15pm: Pre
Milk
Yogurt+Oatmeal
Cheese

7pm: Workout

8.30pm: Post
2 whey
1 glucose polymer

9.15pm: Dinner
Broccoli+Bean
Chicken
Multivitamin

10.30pm: Tea
Guava
snack

11pm: Supper
Fish oil
3eggs

This post has been edited by yeah_guyz: Feb 17 2009, 10:25 PM
TSyeah_guyz
post Feb 11 2009, 10:45 PM

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

Joined: Oct 2005
From: HeAv3N


Week 31, Day 213
Wednesday, 2009 February 11


Rest

8am: Breakfast
2eggs
Whey+Milk
Green Tea
Flaxseed Oil
Multivitamin

10.30am:
Animal Flex
1 slice PB WW Bread+Cheese

12pm: Lunch
Rice+Pork+Taofu+Egg
Teh ICe

7pm: Tea
1 slice PB WW Bread+Cheese

8.30pm: Dinner
Broccoli+Bean
Chicken
Guava

10.15pm: Supper
Fish oil
3eggs
Multivitamin

This post has been edited by yeah_guyz: Feb 17 2009, 10:25 PM
TSyeah_guyz
post Feb 12 2009, 11:48 PM

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

Joined: Oct 2005
From: HeAv3N


Week 31, Day 214
Thursday, 2009 February 12


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x60kg

Pullover
1x20x25lbs

Leg Extension
1x5x85kg
1x5x80kg
1x5x70kg

Dumbell Bench Press
3x6x50lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x97.5kg

Dips
2x6xBW
1x4xBW
1x4xBW

Decline Crunches
2x12xBW
1x6xBW

Cardio


8am: Breakfast
2eggs
Whey+Milk
Green Tea
Flaxseed Oil
Multivitamin

10.30am:
Animal Flex
Chocolate Bread

12.15pm: Lunch
Rice+Pork+Egg+Vege

2.15pm: Tea
Biscuit

7.45pm: Pre
Egg tart
1 slice PB WW bread+Cheese

8pm: Workout

9.15pm: Post
1 glucose polymer
2 whey

10pm: Dinner
Broccoli+Bean
Chicken
Multivitamin

10.15pm: Supper
Guava
Milk
Fish oil

This post has been edited by yeah_guyz: Feb 17 2009, 10:25 PM
TSyeah_guyz
post Feb 14 2009, 12:50 PM

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

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From: HeAv3N


Week 31, Day 215
Friday, 2009 February 13


Rest

8am: Breakfast
Whey+Milk
Flaxseed Oil
Multivitamin
Coffee

10.30am:
Animal Flex

12.15pm: Lunch
Mee

5pm: Tea
1 slice PB WW Bread+Cheese

6.45pm: Dinner
Coffee
2x chicken
Broccoli+Bean
Multivitamin

9.15pm: Supper
Guava
Fish oil

11.15pm: Supper
1 TBs icecream
Cheese

This post has been edited by yeah_guyz: Feb 17 2009, 10:26 PM
TSyeah_guyz
post Feb 15 2009, 12:51 AM

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

Joined: Oct 2005
From: HeAv3N


Week 31, Day 216
Saturday, 2009 February 14


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x62.5kg

Pullover
1x20x25lbs

Leg Extension
1x5x85kg
1x5x75kg
1x5x65kg

Military Press
1x10xOly Bar
3x5x37.5kg

Row
1x10xOly Bar
1x10x40kg
1x4x57.5kg ...lol added wrong plate
3x5x47.5kg

Seated Cable Row
1x8x80lb
3x8x90lb

Wide Grip Pull down
3x8x90lb

Narrow Grip Pull down
3x8x90lb

Plank
3x60s

Cardio
5minute (30s interval: Pace 14 & 4)

8am: Breakfast
Whey
Flaxseed Oil
Multivitamin

10.30am:
Animal Flex
Chocolate Bread

11.15am: Tea
1 slice PB WW bread+Cheese

12.55pm: Tea
1 slice PB WW bread+Cheese

2.15pm: Tea
Old Town Coffee
Bread with planta kaya

5pm:
Chicken rice+pork

7.15pm: Pre
Cheese
Yogurt+oatmeal

7.45pm: Workout

9.15pm: Post
1 glucose polymer
2 whey

10pm: Dinner
Broccoli+Bean
Chicken

12.50am: Supper
3 eggs
Fish oil
Multivitamin

This post has been edited by yeah_guyz: Feb 17 2009, 10:26 PM
TSyeah_guyz
post Feb 15 2009, 11:22 PM

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

Joined: Oct 2005
From: HeAv3N


Week 31, Day 217
Sunday, 2009 February 15


Rest


12.30pm: Brunch
Whey

1pm: Lunch
chicken rice+pork
Nescafe Ice
Guava

3pm:
Kikapok
Multivitamin
Flaxseed oil

4.45pm: Tea
3 eggs

8pm:
Cheese

9pm: Dinner
Mee
3x chicken wing

11.30pm: Pre-bed
Fish oil
Multivitamin

This post has been edited by yeah_guyz: Feb 17 2009, 10:26 PM
anonymousover9000
post Feb 16 2009, 10:58 AM

Getting Started
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Junior Member
77 posts

Joined: Nov 2008
wow . u relli follow ur diets veri carefully? notworthy.gif

my diet consistss of 2 litre of milk at least.
the workout almost like urs except its the original rippotoe program.
TSyeah_guyz
post Feb 16 2009, 11:14 AM

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

Joined: Oct 2005
From: HeAv3N


QUOTE(anonymousover9000 @ Feb 16 2009, 10:58 AM)
wow . u relli follow ur diets veri carefully?  notworthy.gif

my diet consistss of 2 litre of milk at least.
the workout almost like urs except its the original rippotoe program.
*
not really, you can see that i got quite alot of crap there...Teh Ice, Coffee....

sure, i just modify it to 20rep squat program based on Rippetoe
TSyeah_guyz
post Feb 16 2009, 11:01 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 218
Monday, 2009 February 16


Lol, now 20 reps is going tougher....

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x65kg

Pullover
1x20x25lbs

Leg Extension
1x5x85kg
1x5x75kg
1x5x65kg

DB Bench Press
1x8x25lb
3x8x40lb

DeadLift
1x5x60kg
1x5x80kg
1x5x100kg

Dips
2x6xBW
2x4xBW

Decline Crunches
3x12xBW

Cardio
5minute (30s interval: Pace 14 & 4)

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

11.15am:
Animal Flex

12.05pm: Lunch
Teh Ice
Rice+egg+Chicken+VEge

3.35pm: Tea
Chocolate Bread

5pm:
Biscuit

6.25pm: Pre
Cheese
Yogurt+oatmeal

6.45pm: Workout

8.05pm: Post
1 glucose polymer
2 whey

8.45pm: Dinner
Broccoli+Bean
Salmon
Multivitamin

11.15pm: Supper
Cheese
Fish oil

user posted image

This post has been edited by yeah_guyz: Feb 17 2009, 10:28 PM
TSyeah_guyz
post Feb 17 2009, 10:46 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 219
Tuesday, 2009 February 17



REst


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

10.35am:
Animal Flex
Biscuit

12.15pm: Lunch
Rice+egg+Fish+VEge+Pork

4.25pm: Tea
1 slice WW PB Bread+Cheese

7pm:
2 eggsl

8.30pm: Dinner
Broccoli+Bean
Chicken

10.30pm: Supper
Tuna
Fish oil
Multivitamin

user posted image
TSyeah_guyz
post Feb 18 2009, 10:47 PM

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

Joined: Oct 2005
From: HeAv3N



Week 32, Day 220
Wednesday, 2009 February 18



Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x67.5kg

Pullover
1x20x25lbs

Military Press
1x10xOly Bar
3x5x37.5kg

Pendlay Row
1x10xOly Bar
1x10x30kg
3x5x47.5kg

Seated Cable Row
1x8x80lb
3x8x100lb

Wide Grips Pull Down
1x8x104.5lb
3x8x91lb
1x8x77.5lb

Narrow Grips Pull Down
3x8x91lb

Prone Bridge
3x60sxBW

Cardio
5minute (30s interval: Pace 14 & 4)

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

10.35am:
Animal Flex
Chocolate Bread

12.05pm: Lunch
Teh Ice
Rice+egg+Pork+VEge

4.35pm: Tea
1 slice of PB WW BRead+Cheese

6.15pm: Pre
Cheese
Yogurt+oatmeal

6.35pm: Workout

8.10pm: Post
1 glucose polymer
2 whey

8.45pm: Dinner
Broccoli+Bean
2x Chicken

11pm: Supper
Tuna
Fish oil
Multivitamin
2 eggs

TSyeah_guyz
post Feb 19 2009, 10:51 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 221
Thursday, 2009 February 19


Rest


8am: Breakfast
Whey
2eggs
Flaxseed Oil
Multivitamin

10.15am:
Animal Flex
1slice of PB WW Bread+cheese

12.15pm: Lunch
Mee

3.25pm: Tea
Biscuit

4.15pm: Tea
1 slice of PB WW BRead+Cheese

6.25pm: Tea
Biscuit

9pm: Dinner
Nasi Lemak
Egg
2x Chicken
Coffee

11pm: Supper
Fish oil
Multivitamin




mrPOTATO
post Feb 20 2009, 09:11 AM

Look at all my stars!!
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2,113 posts

Joined: Dec 2008


I love looking at your meals ! Feel hungry just looking at them cos they sure r more appetizing than shakes. Makes me wanna start cooking my meals too but not really know how to store the fish.
registryeditor
post Feb 20 2009, 01:16 PM

Internets Super Heroes HAGAGA
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1,520 posts

Joined: Oct 2005
From: Over The Rainbow, Kuala Lumpur



user posted image

aiya brother! where got enough eat this much. my cat also tak kenyang la bro. try to get at least that salmon size la laugh.gif

This post has been edited by registryeditor: Feb 20 2009, 01:17 PM
TSyeah_guyz
post Feb 20 2009, 03:36 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(registryeditor @ Feb 20 2009, 01:16 PM)

aiya brother! where got enough eat this much. my cat also tak kenyang la bro. try to get at least that salmon size la  laugh.gif
*
wah...already quite full leh...there around 160g of fillet

eating that salmon nearly puke...lol, 1st TBS taste sucks, 2nd TBS taste better ...and repeat....luckily can finish it..that slice cost me RM7-8, damn exp
TSyeah_guyz
post Feb 20 2009, 11:07 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 222
Friday, 2009 February 20


today workout was great, after 20reps 70kg squat, i was having a hard time to climb 5 floor staircase to back home..lol, now still feeling the leg not belong to me...haha, i love this feeling

You stand alone, ten plates in the hole. It's your versus the weight. You're thinking, "I'm gonna get friggin' crushed." You're thinking, "I'm not gonna get up," But you still. Yeah, you'll puke. Yeah, it'll be hard gettting off the crapper the next couple days. But it'll be worth it, cus when there's chalk on your hands and sweat on your back, there's no better place in the world. This is pain. This is animal, can you handle it?


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x70kg

Pullover
1x20x25lbs

BB Bench Press
1x10xOly Bar
1x5x40kg
3x5x60kg

DB Bench Press
1x8x30lb
2x6x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x102.5kg

Leg Extension
1x5x85kg
1x5x75kg
1x5x65kg

Dips
1x6xBW
1x5xBW
2x4xBW

Decline Crunches
3x12xBW

Negative Biceps Curls
3x5x40lbs

Cardio
5minute (30s interval: Pace 14 & 4)


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

10.35am:
Animal Flex
1 slice of PB WW Bread+Cheese

12.05pm: Lunch
Teh Ice
Rice+egg+Chicken+VEge

4pm: Tea
1 slice of PB WW BRead+Cheese

6.15pm: Pre
Cheese
Yogurt+oatmeal

6.50pm: Workout

8.15pm: Post
1 glucose polymer
2 whey

9pm: Dinner
Broccoli+Bean
2x Chicken
Multivitamin

11pm: Supper
Fish oil
3 eggs

This post has been edited by yeah_guyz: Feb 22 2009, 11:54 PM
TSyeah_guyz
post Feb 21 2009, 11:45 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 223
Saturday, 2009 February 21


REst


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

11am:
Animal Flex
1 slice of PB WW Bread+Cheese

1.25pm: Lunch
Rice+pork+Fish+VEge+Wantan

6pm: Tea
1 slice of PB WW BRead+Cheese
Whey

9pm: Dinner
Waffle Ball
Nasi Lemak ayam+egg

12am: Supper
Fish oil
3 eggs
Multivitamin

TSyeah_guyz
post Feb 22 2009, 11:54 PM

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

Joined: Oct 2005
From: HeAv3N


Week 32, Day 224
Sunday, 2009 February 22


gosh...20x72.5kg squat is killer

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x72.5kg

Pullover
1x20x25lbs

Military Press
1x10xOly Bar
1x5x30kg
3x5x40kg

Pendlay Row
1x10xOly Bar
1x8x40kg
3x5x50kg

Seated Cable Row
1x8x80lb
3x8x90lb

Wide Grips Pull down
3x8x91lb

Narrow Grips Pull down
3x8x91lb

Prone Bridge
3x60sxBW

Cardio
5minute (30s interval: Pace 14 & 4)

11.45am: Breakfast
Whey
Flaxseed Oil
Multivitamin

1.15am: Lunch
Chicken Rice+pork
Coffee ice

5pm: Tea
2 slice of PB WW bread
3 eggs

6.45pm: Pre
Cheese
Yogurt+oatmeal

7.15pm: Workout

8.35pm: Post
1 glucose polymer
2 whey

9.30pm: Dinner
Broccoli+Bean
Chicken
Multivitamin

11.30pm: Pre-bed
Fish oil
3 eggs

TSyeah_guyz
post Feb 23 2009, 10:50 PM

o2 + co2= coo22 ^_^lll
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Week 33, Day 225
Monday, 2009 February 23




Rest



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

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

12.05am: Lunch
Rice+pork+egg
Teh ice

5pm: Tea
1 slice of PB WW bread
2 nugget

6.15pm: Tea
2 eggs
Whey

8pm: Dinner
Broccoli+Bean
Chicken

10.30pm: Pre-bed
Fish oil
3 eggs
Multivitamin


TSyeah_guyz
post Feb 26 2009, 05:14 PM

o2 + co2= coo22 ^_^lll
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Week 33, Day 226
Tuesday, 2009 February 24


Damn you, 20x75kg squat

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x75kg

Pullover
1x20x25lbs

BB Bench Press
1x10xOly Bar
1x5x40kg
1x4x72.5kg<< wrong calculation of weight, no wonder so heavy
2x5x62.5kg

DB Bench Press
1x6x30lbs
1x6x40lbs
1x6x45lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x105kg

Dips
2x6xBW
1x4xBW

Reverse Crunches
3x12xBW

Cardio
5minute (30s interval: Pace 14 & 4)

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

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

12.15am: Lunch
Rice+pork+taufu+egg
Teh ice

5pm: Tea
1 slice of PB WW bread
Biscuit

6.30pm: Pre
Yogurt+oatmeal

7pm: Workout

8.35pm: Post
1 glucose polymer
2 whey

9.30pm: Dinner
Broccoli+Bean
Chicken
Multivitamin

11.30pm: Pre-bed
Fish oil
3 eggs

This post has been edited by yeah_guyz: Feb 26 2009, 11:11 PM
TSyeah_guyz
post Feb 26 2009, 05:14 PM

o2 + co2= coo22 ^_^lll
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Week 33, Day 227
Wednesday, 2009 February 25


Rest


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

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

12.05am: Lunch
Rice+pork+egg
Teh ice

3.30pm: Tea
Biscuit

7pm: Tea
1 slice of PB WW bread

8pm: Dinner
Broccoli+Bok Choy
2xChicken

10pm: Pre-bed
Fish oil
3 eggs
Multivitamin


TSyeah_guyz
post Feb 26 2009, 11:19 PM

o2 + co2= coo22 ^_^lll
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Week 33, Day 228
Thursday, 2009 February 26


Holy....when i was squating 20 reppers, there was 2 side fighting in my brain, dark side keep asking me to put the damn bar on the rack, bright side said, few reps more, 2 reps leave only, last reps..gogo

luckily...I DID IT!!! laugh.gif
it was tough

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x20x77.5kg

Pullover
1x20x25lbs

Military Press
1x10xOly Bar
1x5x30kg
3x5x42.5kg

Pendlay Row
1x10xOly Bar
1x8x30kg
3x8x45kg

Seated Cable Row
1x8x80lb
3x8x90lb

Wide Grips Pull Down
3x8x91lb

Narrow Grips Pull Down
3x8x91lb

Prone Bridge
3x60sxBW


8am: Breakfast
Whey
Green tea
Flaxseed Oil
Multivitamin

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

12.15am: Lunch
Rice+pork+taufu+egg
Teh ice

4pm: Tea
Biscuit

6pm: Tea
1 slice of PB WW bread
Biscuit

7.15pm: Pre
2 eggs
1 slice of PB WW bread

7.30pm: Workout

9pm: Post
1 glucose polymer
2 whey

9.40pm: Dinner
Broccoli+Bok Choy
Tuna
Multivitamin

11.20pm: Pre-bed
Fish oil


bata
post Feb 27 2009, 12:42 AM

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wuahhh...i'd be damned laugh.gif

Squat
1x20x77.5kg sweat.gif


Chow
TSyeah_guyz
post Feb 27 2009, 08:58 AM

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QUOTE(bata @ Feb 27 2009, 12:42 AM)
wuahhh...i'd be damned laugh.gif

Squat
1x20x77.5kg sweat.gif
Chow
*
lol! 20 reps is about your mind....you need to have a strong mind to push you...haha

still two week program to go, next squat gonna be 80kg, i am scared. ohmy.gif
TSyeah_guyz
post Feb 27 2009, 10:42 PM

o2 + co2= coo22 ^_^lll
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Week 33, Day 229
Friday, 2009 February 27


My leg is sore..finally..the soreness come tongue.gif

Rest


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

10.30am: Breakfast
1 slice of PB WW bread
Biscuit

12.15am: Lunch
Rice+pork+taufu+egg
Nescafe ice

4pm: Tea
Biscuit

7.30pm: Tea
1 slice of PB WW bread
2 eggs

8.15pm: Dinner
Broccoli+Bok Choy
Chicken
Sushi

10.45pm: Pre-bed
Fish oil
Multivitamin
3 eggs

myvi5949
post Feb 28 2009, 08:25 PM

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Dats hardcore man. I still yet to squat my own bodyweight. Wonder how much ur 5 rep max..
TSyeah_guyz
post Feb 28 2009, 09:56 PM

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QUOTE(myvi5949 @ Feb 28 2009, 08:25 PM)
Dats hardcore man.  I still yet to squat my own bodyweight. Wonder how much ur 5 rep max..
*
as i said, if you want to develop strength, go for Rippetoe, squat 1 time per week is big no no to me...lol i love squat. tongue.gif

last time when on Rippetoe, manage to squat 3x5x95kg, but last set last 2 reps's form kinda crash..lol

my current body weight is 86.7kg, before start gym was 77.7kg, 50% fat gain, 50% muscle
wallpaper89
post Feb 28 2009, 11:34 PM

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I demand moar pictahs of ur meals! They look delicious xD

And damn, your squat program is going quite well so far. Must be tough doing 20x80kg... I can barely even do 10. Good luck, you can make it! smile.gif
TSyeah_guyz
post Feb 28 2009, 11:59 PM

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QUOTE(wallpaper89 @ Feb 28 2009, 11:34 PM)
I demand moar pictahs of ur meals! They look delicious xD

And damn, your squat program is going quite well so far. Must be tough doing 20x80kg... I can barely even do 10. Good luck, you can make it! smile.gif
*
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

user posted image
TSyeah_guyz
post Mar 1 2009, 01:03 AM

o2 + co2= coo22 ^_^lll
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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

TSyeah_guyz
post Mar 1 2009, 11:15 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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

user posted image

Micro SHoot! lol whistling.gif
user posted image

pizzaboy
post Mar 2 2009, 09:30 AM

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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!
TSyeah_guyz
post Mar 2 2009, 10:40 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


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! tongue.gif
Excuse!? huh? wub.gif

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

TSyeah_guyz
post Mar 4 2009, 01:01 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N



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


Syd G
post Mar 4 2009, 01:27 PM

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how on earth do u drink green tea with whey?

which whey btw biggrin.gif
TSyeah_guyz
post Mar 4 2009, 01:44 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Syd G @ Mar 4 2009, 01:27 PM)
how on earth do u drink green tea with whey?

which whey btw biggrin.gif
*
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 tongue.gif


that is scivation whey
Syd G
post Mar 4 2009, 01:48 PM

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choc/vanilla? hows the taste? smile.gif

buying some for me and my boys biggrin.gif
TSyeah_guyz
post Mar 4 2009, 02:31 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Syd G @ Mar 4 2009, 01:48 PM)
choc/vanilla? hows the taste? smile.gif

buying some for me and my boys biggrin.gif
*
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 whistling.gif
Syd G
post Mar 4 2009, 02:37 PM

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alright i'll take ur suggestion then smile.gif

er.. not my son.. no children (yet).. my boys = hubby + brothers. just something to help them bump up the protein cheaper n more conveniently smile.gif
TSyeah_guyz
post Mar 4 2009, 02:49 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Syd G @ Mar 4 2009, 02:37 PM)
alright i'll take ur suggestion then smile.gif

er.. not my son.. no children (yet).. my boys = hubby + brothers. just something to help them bump up the protein cheaper n more conveniently smile.gif
*
yap, i mean your hubby...
TSyeah_guyz
post Mar 4 2009, 10:22 PM

o2 + co2= coo22 ^_^lll
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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 tongue.gif
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


Syd G
post Mar 5 2009, 06:50 AM

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QUOTE(yeah_guyz @ Mar 4 2009, 02:49 PM)
yap, i mean your hubby...
*
er.. he doesnt deadlift brows.gif

btw, 20reps squat is madness. puked in a gym before?
TSyeah_guyz
post Mar 5 2009, 09:45 AM

o2 + co2= coo22 ^_^lll
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QUOTE(Syd G @ Mar 5 2009, 06:50 AM)
er.. he doesnt deadlift brows.gif

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! biggrin.gif

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 whistling.gif
Syd G
post Mar 5 2009, 10:36 AM

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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 brows.gif
kurtkob78
post Mar 5 2009, 01:43 PM

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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 smile.gif
TSyeah_guyz
post Mar 5 2009, 03:06 PM

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QUOTE(kurtkob78 @ Mar 5 2009, 01:43 PM)
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 smile.gif
*
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
TSyeah_guyz
post Mar 6 2009, 12:42 AM

o2 + co2= coo22 ^_^lll
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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


shanecross
post Mar 6 2009, 02:30 PM

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QUOTE(yeah_guyz @ Mar 4 2009, 03:31 PM)
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 whistling.gif
*
Dude, can you deadlift 150kg? If you could, good smile.gif .You sound like your superiority is jacked up above the roof. chill la
TSyeah_guyz
post Mar 6 2009, 06:44 PM

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QUOTE(shanecross @ Mar 6 2009, 02:30 PM)
Dude, can you deadlift 150kg? If you could, good smile.gif .You sound like your superiority is jacked up above the roof. chill la
*
no i cant, dont get me wrong, i am not trying to say i am strong..
just that She can DL 90kg, so his boy must be able to DL 150kg, otherwise get bully'ed by her..

chill la, understand my post 1st biggrin.gif
TSyeah_guyz
post Mar 6 2009, 10:12 PM

o2 + co2= coo22 ^_^lll
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Week 34, Day 236
Friday, 2009 March 6



Rest


8am: Breakfast
Whey
2 eggs
Flaxseed Oil
Multivitamin
Coffee

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

12.15am: Lunch
Rice+Pork+Sotong

6.30pm: Tea
1 slice of PB WW bread+cheese
Durian
Teh Ice

8pm: Dinner
Chicken
Broccoli
Celery
Cauliflower

10.15am: Pre-bed
Fish oil
Multivitamin

Sp00kY
post Mar 7 2009, 09:23 AM

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QUOTE(yeah_guyz @ Mar 6 2009, 06:44 PM)
no i cant, dont get me wrong, i am not trying to say i am strong..
just that She can DL 90kg, so his boy must be able to DL 150kg, otherwise get bully'ed by her..

chill la, understand my post 1st biggrin.gif
*
wow 90kg is super impressive...my max i did was 115kg(forgot 115/130) for 3 reps and i almost blacked out while going for my 4 rep smile.gif drool.gif
TSyeah_guyz
post Mar 8 2009, 05:57 PM

o2 + co2= coo22 ^_^lll
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Week 34, Day 237
Saturday, 2009 March 7


Rest

8am: Breakfast
Whey
2 eggs
Flaxseed Oil
Multivitamin
Coffee

10am: Breakfast
1 slice of PB WW bread+cheese

12pm: Tea
1 slice of PB WW bread+cheese

1.30pm: Tea
Coffee
Chicken

2.40pm: Tea
Soya
Bread

4.40pm: Tea
Mocha
Muffin

8pm: Dinner
Meat
Broccoli
Rice
Fish

10.15am: Supper
half tin pepsi
Fruit
chicken
Wine

TSyeah_guyz
post Mar 9 2009, 01:13 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N



Week 34, Day 238
Sunday, 2009 March 8


Rest

11am
Lipo 6

11.30am: Breakfast
Mee
2 eggs
Hoclick ice
Barli ice

1pm: Tea
coffee

4.30pm: Lunch
Lipo 6
Teh ice
Mee

8pm: Dinner
Rice
Chicken
vege
Sotong

12.15am: Supper
Rice and egg
Wine


TSyeah_guyz
post Mar 11 2009, 12:09 AM

o2 + co2= coo22 ^_^lll
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Week 35, Day 239
Monday, 2009 March 9


Rest

11.30am: Breakfast
Mee
Chiken

2.30pm: Lunch
Chicken Rice+pork
coffee

5.30pm: Lunch
ice cream
Milo
chocolate

8pm: Dinner
Rice
Pork
Vege
Chocolate



TSyeah_guyz
post Mar 11 2009, 12:20 AM

o2 + co2= coo22 ^_^lll
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Week 35, Day 240
Tuesday, 2009 March 10


Strength Training

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x20x85kg

Pull over
1x20x25lbs

BB Bench Press
1x10xOly Bar
1x5x40kg
3x5x67.5kg

DB Incline Bench Press
2x5x45lbs
1x6x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg

Dips
1x8xBW
1x6xBW


8am: Breakfast
2 eggs
Whey
Green Tea
Milk
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW Bread+cheese

12.15pm: Lunch
Rice+pork+egg+vege

4.45pm: Tea
1 slice of PB WW Bread+cheese

6.20pm: Pre
oatmeal+yogurt
Cheese

6.40pm: Workout

7.45pm: Post
2 whey
1 glucose polymer

8.50pm: Dinner
Chicken
Broccoli
Celery
Cauliflower
Multivitamin
Flaxseed oil
Fish oil

9.45pm: Dinner
Yong Taufu

12.10am: Supper
Fish oil
2 eggs
TSyeah_guyz
post Mar 12 2009, 10:44 AM

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

Joined: Oct 2005
From: HeAv3N


Week 35, Day 241
Wednesday, 2009 March 11


Great sore from whole body after a long break! tongue.gif

Rest


8am: Breakfast
2 eggs
Whey
Milk
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW Bread+cheese

12.15pm: Lunch
Rice+pork+egg+vege

4.45pm: Tea
1 slice of PB WW Bread+cheese

7.35pm: Dinner
KFC Snack Plate

10.50pm: Supper
3 eggs
Multivitamin
Fish oil


TSyeah_guyz
post Mar 13 2009, 02:01 PM

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

Joined: Oct 2005
From: HeAv3N



Week 35, Day 242
Friday, 2009 March 12


Supposed to be gym day, but freaking busy.

Rest

8am: Breakfast
2 eggs
Whey
Multivitamin
Flaxseed oil
Coffee

10.30am: Tea
1 slice of PB WW Bread+cheese

12.15pm: Lunch
Rice+pork+egg+vege

5.15pm: Tea
1 slice of PB WW Bread+cheese

7.35pm: Dinner
half chicken
durian

12am: Supper
Teh tarik
Tosai

1am: Supper
3 eggs
Multivitamin
Fish oil

TSyeah_guyz
post Mar 23 2009, 01:28 PM

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

Joined: Oct 2005
From: HeAv3N


Week 35-Week 36, Day 243-252
2009 March 13-March 22


Company trip from 14th March - 18th March brows.gif
REST La laugh.gif

This post has been edited by yeah_guyz: Mar 23 2009, 10:31 PM
TSyeah_guyz
post Mar 23 2009, 10:38 PM

o2 + co2= coo22 ^_^lll
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Joined: Oct 2005
From: HeAv3N


Week 37, Day 253
Monday, 2009 March 23


after 1 week+ rest, to be honest, i was kinda scared to head to gym, 20reps x 87.5kg (My BW 87.2kg currently), that tested my mental strength!
and i failed at reps 15, not the form but mental rclxub.gif
tomorrow my leg gotta cacat d...lol especially after long rest, i know "she" will comes to me rclxms.gif

Strength Training

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x15x87.5kg doh.gif
1x5x87.5kg

Pull over
1x20x25lbs

Military Press
1x10xOly Bar
1x5x30kg
2x5x45kg
1x4x45kg

Row
1x10x30kg
3x5x45kg

8am: Breakfast
2 eggs
Whey
1 slice of PB WW bread
Multivitamin
Flaxseed oil

10.30am: Tea
Biscuit

12.15pm: Lunch
Rice+pork+chicken
Nescafe Ice

4.45pm: Tea
Biscuit

5.45pm: Tea
1 slice of PB WW bread

6.30pm: Pre
1 slice of PB WW bread
Yogurt

6.40pm: Workout

7.45pm: Post
2 whey
1 glucose polymer

8.30pm: Dinner
Chicken
Broccoli
Carrot
Multivitamin
Flaxseed oil
Fish oil

10.45pm: Supper
Fish oil
4 eggs
Milk
wallpaper89
post Mar 23 2009, 11:11 PM

On my way
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650 posts

Joined: Feb 2008


.."She?" hmm.gif

So did the 20rep program say what to do if you were to fail one time? Like, be punished by fellow forumers to belanja dinner? brows.gif

Anyway good luck on the next attempt bro. Its gonna be easy for your muscles since they've been trained to do this, so don't worry!
TSyeah_guyz
post Mar 24 2009, 05:44 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(wallpaper89 @ Mar 23 2009, 11:11 PM)
.."She?"  hmm.gif

So did the 20rep program say what to do if you were to fail one time? Like, be punished by fellow forumers to belanja dinner?  brows.gif

Anyway good luck on the next attempt bro. Its gonna be easy for your muscles since they've been trained to do this, so don't worry!
*
She is Muscle soreness...LOL

nah, if failed then add 10kg+ next time to punish yourself! LOL i'm just joking
i know i'm able to handle it, it just about the mental strength
TSyeah_guyz
post Mar 24 2009, 10:36 PM

o2 + co2= coo22 ^_^lll
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Joined: Oct 2005
From: HeAv3N



Week 37, Day 254
Tuesday, 2009 March 24


Trap sores, triceps sores, lat sores, hamtring sores, quad sores, i love them!
Doms will be greater by tomorrow morning!

Rest

8am: Breakfast
2 eggs
Whey
Coffee
Multivitamin
Flaxseed oil

10am: Tea
1 slice of PB WW bread

12.35pm: Lunch
Batkuteh+rice

5pm: Tea
1 slice of PB WW bread

6.30pm: Crap
Teh Ice
Yao Cha Guai
Durian

8.10pm: Dinner
2 x Chicken


10.30pm: Supper
Fish oil
Multivitamin
Milk+Whey


TSyeah_guyz
post Mar 25 2009, 11:00 PM

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

Joined: Oct 2005
From: HeAv3N


Week 37, Day 255
Wednesday, 2009 March 25


gosh..having a hard time to climb staircase icon_question.gif

Rest

8am: Breakfast
2 eggs
Whey
Coffee
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.35pm: Lunch
rice+vege+chicken+pork
Nescafe Ice

6.30pm: Tea
1 slice of PB WW bread
Teh Ice
Durian

9.10pm: Dinner
Rice+Chicken

10.45pm: Supper
Fish oil
Multivitamin
3 eggs

TSyeah_guyz
post Mar 27 2009, 09:19 AM

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

Joined: Oct 2005
From: HeAv3N



Week 37, Day 256
Thursday, 2009 March 26


soreness from the squat last so long=.=

Rest

8am: Breakfast
2 eggs
Whey
Milk

10.30am: Tea
1 slice of PB WW bread

12.35pm: Lunch
rice+vege+chicken+pork
Teh Ice

4.30pm: Tea
1 slice of PB WW bread

6.30pm: Tea
Teh ice

8.30pm: Dinner
Chicken
Broccoli
Carrot

11.45pm: Supper
Fish oil
Multivitamin
4 eggs


TSyeah_guyz
post Mar 28 2009, 12:09 PM

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

Joined: Oct 2005
From: HeAv3N


Week 37, Day 257
Friday, 2009 March 27




Rest

8am: Breakfast
2 eggs
Whey
Milk
Multiviatmin
Flaxseed oil

10.30am: Tea
1 slice of WW bread

12.35pm: Lunch
rice+vege+chicken+pork
Teh Ice

4.30pm: Tea
1 slice of WW bread

6.30pm: Tea
2 eggs

8.30pm: Dinner
Nasi lemak+ayam+egg

11pm: Supper
Fish oil
Multivitamin


TSyeah_guyz
post Mar 30 2009, 01:21 PM

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

Joined: Oct 2005
From: HeAv3N


Week 37, Day 258
Saturday, 2009 March 28


Rest

8am: Breakfast
Bread

11am: Tea
Bread

12.35pm: Tea
Biscuit

1.35pm: Lunch
Tea Ice
Chicken rice

7.30pm: Tea
2 slice of ww bread
Chicken fillet

8.30pm: Dinner
Chicken
Broccoli
Carrot

12.30am: Supper
Fish oil
Multivitamin
3 eggs

pizzaboy
post Mar 30 2009, 01:26 PM

Look at all my stars!!
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9,495 posts

Joined: Dec 2004
Why do you have so many things about diet but ...it's like the training is "If you're lucky, we'll pop up" kinda thing?
TSyeah_guyz
post Mar 30 2009, 01:27 PM

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

Joined: Oct 2005
From: HeAv3N


Week 37, Day 259
Sunday, 2009 March 29


Strength Training

Squat
1x10xOly Bar
1x5x50kg
1x5x70kg
1x17x90kg-->Collapsed..LOL tongue.gif
1x5x90kg

Pull over
1x20x25lbs

BB Bench Press
1x10xOly Bar
1x5x40kg
1x5x70kg
1x3x70kg
1x5x60kg

DB Bench Press
1x5x45lbs
2x5x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x105kg

Dips
1x8xBW
1x5xBW negative

Negative Biceps Curls
3x5x40lbs

1pm: Brunch
Chicken Rice+pork
Teh Ice
Multivitamin
Flaxseed oil

4pm: Pre
Oatmeal+yogurt
Nescafe Ice

5pm: Workout

6.40pm: Post
2 whey
2 glucose polymer

8.30pm: Dinner
Chicken
Broccoli
Carrot
Multivitamin
Flaxseed oil
Fish oil

10.30am: Supper
3 eggs


pizzaboy
post Mar 30 2009, 01:31 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
OH IT POPPED OUT!
YAY!
TSyeah_guyz
post Mar 30 2009, 04:24 PM

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

Joined: Oct 2005
From: HeAv3N


QUOTE(pizzaboy @ Mar 30 2009, 01:26 PM)
Why do you have so many things about diet but ...it's like the training is "If you're lucky, we'll pop up" kinda thing?
*
QUOTE(pizzaboy @ Mar 30 2009, 01:31 PM)
OH IT POPPED OUT!
YAY!
*
Haha, because the soreness last for 4days after monday squat (i took 1 week+ rest before that)
so i just rest till it recover then only i continue the training. as the soreness will kill my form.
and my works schedule is kinda packed. mentally tired and scared of 20reps laugh.gif
TSyeah_guyz
post Mar 30 2009, 10:54 PM

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

Joined: Oct 2005
From: HeAv3N



Week 38, Day 260
Monday, 2009 March 30


Rest
Nice sore at lower back and lat from yesterday workout, and i walked like tua lam pa today=.= doh.gif


8am: Breakfast
3 eggs
Nescafe ice
Multivitamin
Flaxseed oil

11am: Tea
one slice of WW bread

12.15pm: Lunch
Mee with egg and pork
Nescafe ice

4.40pm: Post
some crap

8pm: Dinner
Chicken
Yao Cha guai

10.30am: Supper
Whey
Multivitamin
Fish oil

TSyeah_guyz
post Mar 31 2009, 10:18 PM

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

Joined: Oct 2005
From: HeAv3N


Week 38, Day 261
Tuesday, 2009 March 31


Rest


8am: Breakfast
3 eggs
1 slice of PB WW bread
Nescafe ice
Multivitamin
Flaxseed oil

10.30am: Tea
biscuit

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

4.40pm: Post
1 slice WW bread

7.40pm: Dinner
Chicken
Durian

10.10am: Supper
Whey
Multivitamin
Fish oil


TSyeah_guyz
post Apr 20 2009, 11:28 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 1
Monday, 2009 April 20


woot, my journal dropped to 2nd page, lol 3 week of long rest, sick + busy schedule, just lazy to hit gym
anyway, i am back with new routine
Stronglift 5x5! laugh.gif every thing start from light weight, yeah light weight baby! rclxms.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
5x5x60kg

Bench Press
1x10xOly Bar
5x5x40kg

BB Bench Press
2x5x40lbs

Deadlift
2x5x60kg
1x5x80kg

Dips
3x5xBW

Prone Bridge
3x60s

8am: Breakfast
2 eggs
1 slice of WW bread
Nescafe ice
Whey+milk
Lipo-6

10.30am: Tea
1 slice of WW bread

12.15pm: Lunch
Mee

3.40pm: Post
Ice Cream
Nescafe

5pm: Tea
1 slice of WW bread

7pm: Pre
yogurt+oatmeal

7.30pm: Workout

8.25pm: Post
2 whey
2 glucose polymer

9.20pm: Dinner
Chicken Breast
Broccoli
Multivitamin
Fish oil
Flaxseed oil

11pm: Supper
Milk
TSyeah_guyz
post Apr 26 2009, 12:04 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 2
Tuesday, 2009 April 21



Rest


8am: Breakfast
2 eggs
1 slice of WW bread
Whey+milk
Lipo-6

10.30am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+pork

4pm: Tea
1 slice of WW bread

7.45pm: Dinner
Chicken Rice

9pm:
Multivitamin
Fish oil




TSyeah_guyz
post Apr 26 2009, 12:06 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 3
Wednesday, 2009 April 22


Rest

8am: Breakfast
2 eggs
1 slice of WW bread
Whey+milk
Lipo-6

10.30am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+pork
Teh Ice

5pm: Tea
1 slice of WW bread

9pm: Dinner
Chicken
Yao cha guai
Multivitamin
Fish oil


TSyeah_guyz
post Apr 26 2009, 12:10 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 4
Thursday, 2009 April 23




Strength Workout

Squat
1x10xOly Bar
1x5x40kg
5x5x62.5kg

Military Press
1x10xOly Bar
5x5x27.5kg

Row
5x5x38.5kg

Negative Chin Up
3x5xBW

Reverse Crunches
3x12

8am: Breakfast
2 eggs
1 slice of WW bread
Nescafe ice
Whey+milk
Lipo-6

10.30am: Tea
1 slice of WW bread

12.15pm: Lunch
Mee

3.40pm:
Ice Cream
Nescafe

6pm: Tea
2 slice of WW bread

7pm: Pre
yogurt+oatmeal

7.30pm: Workout

8.25pm: Post
2 whey
2 glucose polymer

9.30pm: Dinner
Chicken Breast
Broccoli
Multivitamin
Fish oil
Flaxseed oil

11pm: Supper
Milk


TSyeah_guyz
post Apr 26 2009, 12:13 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 5
Friday, 2009 April 24



Rest


8am: Breakfast
2 eggs
1 slice of WW bread
Nescafe ice
Whey
Lipo-6

11am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+chicken +pork

3.40pm:
Crap

6pm: Tea
1 slice of WW bread

8pm: Dinner
Chicken Breast
Yao cha guai
Fish oil
Flaxseed oil

1am: Supper
Whey

TSyeah_guyz
post Apr 26 2009, 12:16 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 6
Saturday, 2009 April 25




Strength Workout

Squat
1x10xOly Bar
1x5x40kg
5x5x65kg

Bench Press
1x10xOly Bar
5x5x42.5kg

BB Bench Press
2x5x35lbs

Deadlift
2x5x60kg
1x5x85kg

Dips
3x5xBW

Prone Bridge
3x60s

8am: Breakfast
bread
Whey
Lipo-6

11am: Tea
1 slice of WW bread

1.30pm: Lunch
Nescafe Ice
Chicken Rice

6pm: Pre
yogurt+oatmeal

7pm: Workout

8pm: Post
1 whey
1 glucose polymer

9pm: Dinner
Yong Tao Fu

12am: Supper
2 slice of WW bread
Chicken
Multivitamin
Fish oil
Flaxseed oil

TSyeah_guyz
post Apr 27 2009, 09:18 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 1, Day 7
Sunday, 2009 April 26


Rest


12.30pm: Tea
Lipo-6

1.15pm: Lunch
KFC Snack Plate

6pm: Pre
Teh Ice
Yong Tau fu

8.30pm: Dinner
Chicken
Soya
FRied Keuw ***


TSyeah_guyz
post Apr 27 2009, 09:21 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 2, Day 8
Monday, 2009 April 27


Rest

8am: Breakfast
3 egg
2 Slice of WW bread
Multivitamin
Fish Oil
Lipo-6

10.45am: Tea
1 slice of WW bread

12.30pm: Lunch
Teh Ice
Rice+pork+vege

5.30pm: Tea
1 slice of WW bread

7.45pm: Dinner
rice+pork+vege+fish

TSyeah_guyz
post Apr 28 2009, 11:58 PM

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

Joined: Oct 2005
From: HeAv3N


StrongLift 5x5
Week 2, Day 9
Tuesday, 2009 April 28


Strength Workout

Squat
1x10xOly Bar
1x8x40kg
5x5x67.5kg

Military Press
1x10xOly Bar
5x5x30kg

Row
1x10xOly Bar
5x5x40kg

Widegrips pull down
4x5x60lbs
1x5x70lbs

Reverse Crunches
3x12

8am: Breakfast
1 eggs
2 slice of WW bread
milk
Lipo-6

10.30am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+pork+chicken
Pepsi

5.30pm: Tea
1 slice of WW bread

6.45pm: Pre
1 slice of WW bread
Milk

7.15pm: Workout

8.25pm: Post
2 whey
2 glucose polymer

9.30pm: Dinner
Chicken Breast
Carrot
BEans
Multivitamin
Flaxseed oil

11pm: Supper
Milk

This post has been edited by yeah_guyz: Apr 29 2009, 12:03 AM
TSyeah_guyz
post Apr 30 2009, 09:29 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 2, Day 10
Wednesday, 2009 April 29


Rest


8am: Breakfast
3 eggs
milk
Lipo-6

11am: Tea
biscuit

12.15pm: Lunch
Mee

5.30pm: Tea
biscuit

8.30pm: Dinner
Chicken Breast
Coffee+milo

11pm: Supper
Milk
3 eggs
Multivitamin
Flaxseed oil
TSyeah_guyz
post May 1 2009, 09:37 AM

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

Joined: Oct 2005
From: HeAv3N


StrongLift 5x5
Week 2, Day 11
Thursday, 2009 April 30

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
5x5x70kg

Bench Press
1x10xOly Bar
5x5x45kg

BB Bench Press
1x8x40lbs
1x7x40lbs

Deadlift
1x5x60kg
1x5x80kg
2x5x90kg

Dips
3x5xBW

Prone Bridge
3x60s

8am: Breakfast
bread
milk
Lipo-6

11am: Tea
biscuit

12.30pm: Lunch
Coffee Ice
Rice+Chicken+pork

1pm: Lunch
Nescafe ice

7pm: Pre
yogurt
Bread

7.15pm: Workout

8pm: Post
2 whey
2 glucose polymer

9.30pm: Dinner
Chicken
carrot
Bean
Fish oil
Flaxseed oil

11pm: Supper
Sushi

This post has been edited by yeah_guyz: May 1 2009, 09:37 AM
TSyeah_guyz
post May 3 2009, 09:40 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 2, Day 12
Friday, 2009 May 1


Rest

10.30am: Breakfast
bread
milk
3 eggs
Lipo-6


2.30pm: Lunch
Teh Ice
Rice+Chicken+pork

4pm: Tea
Nescafe ice

8pm: Dinner
Rice+vege+meat

11pm: Supper
FRied Meehon+egg
Carrot Juice
TSyeah_guyz
post May 3 2009, 09:42 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 2, Day 13
Saturday, 2009 May 2


Rest

12pm: Brunch
bread
Teh Ice

3pm: Lunch
Coffee
Rice+Chicken+pork

8pm: Dinner
Seafood

12am: Supper
Whey
TSyeah_guyz
post May 3 2009, 09:59 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 2, Day 14
Sunday, 2009 May 3


Rest

10.30pm: Breakfast
Roti Telur
Roti Canai
Teh Ice

2pm: Lunch
Coffee
Fried Meehon+curry chicken+seafood

4pm: Tea
Coffee
Lemon Tea
Chocolate Bar

8.40pm: Dinner
Teh O Ice Limau
NAsi Lemak Ayam+egg

10pm: Supper
Milk

TSyeah_guyz
post May 5 2009, 11:21 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 3, Day 15
Monday, 2009 May 4


Rest

8am: Breakfast
3 Egg
Milk
Lipo 6
Flaxseed oil
Multivitamin

11am: Tea
Bread with cream

12pm: Lunch
Teh Ice
Mee+duck

4pm: Tea
Chocolate
Biscuit

8pm: Dinner
Chicken

11pm: Supper
Milk


TSyeah_guyz
post May 5 2009, 11:33 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 3, Day 16
Tuesday, 2009 May 5


Strength Workout

Squat
1x10xOly Bar
1x8x40kg
5x5x72.5kg

Military Press
1x10xOly Bar
5x5x32.5kg

Pendlay Row
1x10xOly Bar
5x5x42.5kg

Negative Chin Up
3x5xBW

Seated Cable Row
3x8x90lbs

Widegrips pull down
2x8x71lbs

Leg Extension < do it for fun, hardly use machine, want to see how far i can go
1x1x87kg
1x1x94kg
1x1x101kg
1x1x108kg
1x1x115kg
1x1x122kg
1x1x129kg
1x1x136kg
1x1x143kg
1x2x150kg< Full stack d, sweat.gif i think i should be able to do 4-5reps


8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+pork+chicken

6pm: Tea
1 slice of WW bread

7.20pm: Pre
Oatmeal+yogurt

7.30pm: Workout

8.45pm: Post
2 whey
2 glucose polymer

9.30pm: Dinner
Chicken Breast
Carrot
BEans
Waffle Ball

11pm: Supper
Milk+whey
Multivitamin
Flaxseed oil
TSyeah_guyz
post May 8 2009, 11:10 PM

o2 + co2= coo22 ^_^lll
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StrongLift 5x5
Week 3, Day 17
Wenesday, 2009 May 6


Rest


8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
Cream bread

12.15pm: Lunch
Rice+pork+chicken

6pm: Tea
1 slice of WW bread

8pm: Dinner
Chicken Breast

11pm: Supper
Milk+whey


TSyeah_guyz
post May 8 2009, 11:13 PM

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

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From: HeAv3N



StrongLift 5x5
Week 3, Day 18
Thursday, 2009 May 7


Rest
8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
Cream bread

12.15pm: Lunch
Rice+pork+chicken
Teh Ice

7pm: Tea
Bread

8.30pm: Dinner
Chicken Breast

11pm: Supper
Milk+whey


TSyeah_guyz
post May 8 2009, 11:19 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 3, Day 19
Friday, 2009 May 8


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x75kg

Bench Press
1x10xOly Bar
1x5x30kg
5x5x47.55kg

BB Bench Press
1x8x35lbs
1x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x95kg

Dips
3x5xBW

Leg Extension <--do it for fun tongue.gif
3x5x150kg

8am: Breakfast
2 slice of PB WWbread
milk+Whey
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
cream bread

12.45pm: Lunch
Teh Ice
Rice+Chicken+pork

6pm: Tea
Cream bread

7.30pm: Pre
2 x banana

8pm: Workout

9.15pm: Post
2 whey
2 glucose polymer

9.45pm: Dinner
Chicken
Broccoli
Guava

11.30pm: Supper
2 slice of PB WW bread
Milk+whey

JonYeap
post May 9 2009, 01:47 AM

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leg extension 150kg? wow... thats great...
or leg press? =.=
haha...
TSyeah_guyz
post May 9 2009, 07:57 AM

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QUOTE(JonYeap @ May 9 2009, 01:47 AM)
leg extension 150kg? wow... thats great...
or leg press? =.=
haha...
*
http://en.wikipedia.org/wiki/Leg_extension

ya leg extension, lol, that's already fullstack. tongue.gif
shaking on the top
TSyeah_guyz
post May 10 2009, 11:13 PM

o2 + co2= coo22 ^_^lll
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Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 3, Day 20
Saturday, 2009 May 9


REst



8am: Breakfast
2 slice of PB WWbread
3 eggs
Multivitamin
Flaxseed oil

12.45pm: Lunch
Teh Ice
Rice+fish+egg+prok
Guava

3.30pm: Tea
Chocolate
Nescafe

7pm: Tea
Chocolate bar
Soya

8.45pm:
Chicken

11.30pm: Supper
3 eggs

TSyeah_guyz
post May 10 2009, 11:21 PM

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

Joined: Oct 2005
From: HeAv3N


StrongLift 5x5
Week 3, Day 21
Sunday, 2009 May 10


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x75kg< supposed to do 77.5 instead of 75, damn...

Military Press
1x10xOly Bar
5x5x35kg

Pendlay Row
1x10xOly Bar
5x5x45kg

Negative Chin up
2x5xBW

Seated Cable Row
3x8x90lbs

Wide Grips Pull Down
5x8x91lbs


3pm: Lunch
Teh Ice
Rice+Chicken+pork

7pm: Pre
2 x banana
oatmeal+yogurt

8pm: Workout

9.10pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
Broccoli
Waffle
Multivitamin
Flaxseed oil



This post has been edited by yeah_guyz: May 19 2009, 10:58 PM
TSyeah_guyz
post May 19 2009, 10:58 PM

o2 + co2= coo22 ^_^lll
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StrongLift 5x5
Week 4, Day 22-28
2009 May 11-17


Rest Week... crazy load of works...
TSyeah_guyz
post May 19 2009, 11:05 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 5, Day 29
Monday, 2009 May 18


Rest

5.15am: Breakfast
Sushi
Milk
Multivitamin
Flaxseed oil

11am: Tea
Biscuit

12.35pm: Lunch
Teh Ice
Rice+Chicken+pork+vege

5pm: Tea
Biscuit

7pm: Dinner
KFC Snack Plate


TSyeah_guyz
post May 19 2009, 11:11 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 5, Day 30
Tuesday, 2009 May 19


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x77.55kg

Bench Press
1x10xOly Bar
1x6x35kg
5x5x50kg

BB Bench Press
1x8x40lbs
1x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg

Dips
3x5xBW


5.30am: Breakfast
Sushi
milk
Multivitamin
Flaxseed oil

11am: Tea
Biscuit

12.15pm: Lunch
Teh Ice
Rice+egg+pork+vege

5pm: Tea
Biscuit

7pm: Pre
Jumbo Sausage
Oatmeal+yogurt

7.45pm: Workout

8.45pm: Post
1.5 whey
2 glucose polymer

9.45pm: Dinner
Chicken
Oat bread
Multivitamin
Flaxseed oil

TSyeah_guyz
post May 20 2009, 08:52 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 5, Day 31
Wednesday, 2009 May 20


Rest


8am: Breakfast
2 slice of PB WW bread
3 eggs
Multivitamin
Flaxseed oil

10.30am: Tea
Oatmeal bread+ PB

12.35pm: Lunch
Teh Ice
Rice+egg+chicken+vege

4.30pm: Tea
Biscuit

7.45pm: Dinner
2 chicken
Oatmeal Bread+PB
Nescafe

9pm: Dinner
Multivitamin
Flaxseed oil


TSyeah_guyz
post May 22 2009, 11:07 PM

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

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From: HeAv3N



StrongLift 5x5
Week 5, Day 32
Thursday, 2009 May 21


8am: Breakfast
2 slice of PB WW bread
3 eggs
Multivitamin
Flaxseed oil

10.30am: Tea
Oatmeal bread+PB

12.35pm: Lunch
Nescafe Ice
Rice+egg+chicken+vege

4.30pm: Tea
Oatmeal bread+PB

8pm: Dinner
2 chicken
Durian
Multivitamin
Flaxseed oil


TSyeah_guyz
post May 22 2009, 11:16 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
Week 5, Day 33
Friday, 2009 May 22


3 exercise only, tired like hell...

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x80kg< my lower back damn fatigue after done the squat, damn it, out of groove today

Military Press
1x10xOly Bar
5x5x37.5kg

Pendlay Row
1x10xOly Bar
5x5x47.5kg


4.30am: Breakfast
3 eggs
oatmeal bread+pb

8.15am: Breakfast
Nescafe
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.30pm: Lunch
Nescafe Ice
Rice+Chicken+pork

7pm: Tea
1 slice of PB WW bread

7.45pm: Pre
oatmeal+yogurt

8pm: Workout

8.50pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
Broccoli
Multivitamin
Flaxseed oil


TSyeah_guyz
post Jun 23 2009, 11:03 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N



StrongLift 5x5
#1
Tuesday, 2009 June 23


i'm back after 1 month rest, crazy work task and lazy head to gym
good thing is i dint lose my strength, still able to perform the big three laugh.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x82.5kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x52.5kg

DB Bench Press
1x6x35lbs
1x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x102.5kg< my grips almost failed me

8am: Breakfast
Whey+coffee
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.40pm: Lunch
Rice+Chicken+fish+vege

5.30am: Tea
1 slice of PB WW bread

7.45pm: Pre
Coffee
tuna

8pm: Workout

9pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
1 slice of WW bread
Multivitamin
Flaxseed oil


JIB-89
post Jun 24 2009, 01:30 AM

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How long have u been doing this routine?
I doubt it would still be productive as this rate, try something else
I think theres too much heavy and compound movements in your routine
you could easily injure urself in the long run
Get in more accessory work, don't neglect isolation movements


If you're planning to increase your poundages then it would probably be a good idea to not do the bench press, deadlift and squat on the same day
TSyeah_guyz
post Jun 24 2009, 10:33 AM

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From: HeAv3N


QUOTE(JIB-89 @ Jun 24 2009, 01:30 AM)
How long have u been doing this routine?
I doubt it would still be productive as this rate, try something else
I think theres too much heavy and compound movements in your routine
you could easily injure urself in the long run
Get in more accessory work, don't neglect isolation movements
If you're planning to increase your poundages then it would probably be a good idea to not do the bench press, deadlift and squat on the same day
*
have been in rippetoe and stronglift for around 9 month with inconsistent training
so far so good, i still able to add poundage every workout, i always reset the workout every 12 week or so
i just do like isolation exercise yawn.gif i'm doing some of the accessory exercise too to improve the flexibility of shoulder that i read in stronglift forum

i will done this program when i reach the poundage as below in 8 week time (3 time/ month), in case i can follow the schedule tightly and not stall. after that 20reps program again! yeah i love that prog!

Squat= 145kg
Military press= 70kg
Row=80kg
Bench Press=82.5kg
Deadlift=132.5kg
JonYeap
post Jun 24 2009, 12:10 PM

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insane poundage there... =.=
hope u can reach it then. =.=
TSyeah_guyz
post Jun 24 2009, 02:05 PM

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From: HeAv3N


QUOTE(JonYeap @ Jun 24 2009, 12:10 PM)
insane poundage there... =.=
hope u can reach it then. =.=
*
lol, that is the draft from the schedule nia...
for sure at the end i cant reach that poundage.. as stalling will come in soon
TSyeah_guyz
post Jun 28 2009, 12:12 AM

o2 + co2= coo22 ^_^lll
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Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#2
Saturday, 2009 June 27




Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x85kg

Military Press
1x10xOly Bar
1x5x30kg
5x5x40kg---sooner i will stucked

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x50kg

8.15am: Breakfast
2 slice WW bread+pb
Whey
Multivitamin
Flaxseed oil

1.30pm: Lunch
Teh ice
Chicken rice

4pm: Workout

5pm: Post
1.5 whey
2 glucose polymer

6.30pm: Post
nescafe
soya
1 slice of PB WW bread
Multivitamin
Fish oil

9pm: Wedding Dinner
Lotsa of wine
Chinese food


TSyeah_guyz
post Jun 29 2009, 11:48 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


StrongLift 5x5
#3
Monday, 2009 June 29


what a workout, failed the grip on deadlift during fourth rep of DL ...somemore with band...damn it
My dips seem like getting worst...perhaps due to increasement of my bw.. sweat.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x87.5kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x50kg< done the wrong poundage..damn

DB Bench Press
2x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x4x105kg< failure doh.gif

Dips
1x3xBW
2x5xBW

Plank
3x60s

8am: Breakfast
3 eggs
2 slice of PB WW bread
Multivitamin
Flaxseed oil

11am: Tea
1 slice of PB WW bread
curry puff

12.10pm: Lunch
Rice+pork+vege

5.30am: Tea
1 slice of PB WW bread

7.35pm: Pre
Oatmeal+yogurt

8pm: Workout

9.30pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken fillet
Yong taufu
Multivitamin
Flaxseed oil

This post has been edited by yeah_guyz: Jun 29 2009, 11:52 PM
JIB-89
post Jun 30 2009, 01:50 AM

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Joined: Apr 2008
From: Kota Kinabalu



U deadlift with bands?
dude your dips are probably getting tougher because you're not progressing

If you look at the westside program they would only go at max, 2 weeks of maxing out on the same movement,(after that they do a variation of it) if you go on anyway things tend to go downhill from there, and i think just about everyone experiences it, you step into the gym today and you pull maybe 10lbs heavier on your deadlift and thats it, most people wouldn't pull the next day or within 2 weeks time because
1) Its really demotivating if you don't get it, or if you feel it wasnt as easy
2) There won't be progression, your cns can only take so much, and its just a matter of time before your body adapts to it and you stop making gains
theres an explanation on it in the westside barbell website
that and probably because your not eating enough
its not a good idea to try cut weight and get stronger at the same time. Periodize.
TSyeah_guyz
post Jun 30 2009, 09:34 AM

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QUOTE(JIB-89 @ Jun 30 2009, 01:50 AM)
U deadlift with bands?
dude your dips are probably getting tougher because you're not progressing

If you look at the westside program they would only go at max, 2 weeks of maxing out on the same movement,(after that they do a variation of it) if you go on anyway things tend to go downhill from there, and i think just about everyone experiences it, you step into the gym today and you pull maybe 10lbs heavier on your deadlift and thats it, most people wouldn't pull the next day or within 2 weeks time because
1) Its really demotivating if you don't get it, or if you feel it wasnt as easy
2) There won't be progression, your cns can only take so much, and its just a matter of time before your body adapts to it and you stop making gains
theres an explanation on it in the westside barbell website
that and probably because your not eating enough
its not a good idea to try cut weight and get stronger at the same time. Periodize.
*
used band on 3rd reps of 105kg...the band get slippy on 4th reps...i think i still donno how to use it right... sweat.gif

thx for the explaination, take time to digest..
TSyeah_guyz
post Jun 30 2009, 11:07 PM

o2 + co2= coo22 ^_^lll
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Tabata workout
#1
Tuesday, 2009 June 30


hell...it was taxing thumbup.gif

Tabata Workout

20s Thruster
10s Rest
repeat 8 time

8am: Breakfast
Whey
1 slice of WW bread
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of WW bread+chicken fillet

12.10pm: Lunch
Char kuew tew
Chicken+vege
teh ice

5pm: Tea
1 slice of WW bread+chicken fillet

7pm: Workout

7.15pm: Post
1 whey

8.30pm: Dinner
Chicken fillet
Carrot
Tuna

10.30pm: Dinner
2 eggs
Tuna
Multivitamin
Flaxseed oil


TSyeah_guyz
post Jul 1 2009, 10:59 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#4
Wednesday, 2009 July 1


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x90kg

Military Press
1x10xOly Bar
1x5x30kg
4x5x42.5kg
1x5x42.5kg---i use momentum to kick it up...lol more like push press

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x52.5kg

Wide grips pull down
3x8x77.5lbs

Seated cable row
3x8x90lbs

8.15am: Breakfast
2 slice WW bread
3 eggs
Multivitamin
Flaxseed oil

10.35am: Breakfast
1 slice of WW bread+chicken fillet

12.15pm: Lunch
Coke
Rice+pork+vege

5pm: Tea
1 slice of WW bread+chicken fillet

7pm: Pre
oatmeal+yogurt

7.25pm: Workout

8.50pm: Post
1.5 whey
2 glucose polymer

9.30pm: Dinner
Carrot
Chicken

11pm: Pre-bed
Whey
Multivitamin
Fish oil


JIB-89
post Jul 3 2009, 01:05 PM

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Joined: Apr 2008
From: Kota Kinabalu



u using flex bands?
if so, how n where did u get them?

TSyeah_guyz
post Jul 3 2009, 01:07 PM

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QUOTE(JIB-89 @ Jul 3 2009, 01:05 PM)
u using flex bands?
if so, how n where did u get them?
*
nono, my band refered to Strap...lol forgot the proper word
TSyeah_guyz
post Jul 4 2009, 08:48 AM

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From: HeAv3N



StrongLift 5x5
#5
Friday, 2009 July 3


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x92.5kg< 92.5kg is my best attempt so far, let's how far i still can go

Bench Press
1x10xOly Bar
1x5x35kg
5x5x57.5kg

DB Bench Press
1x8x30lbs
1x12x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x105kg--- oh yeah! passed without strap

Dips
3x5xBW

8.15am: Breakfast
2 slice WW bread
3 eggs
Multivitamin
Flaxseed oil

10.35am: Breakfast
1 slice of WW bread

12.15pm: Lunch
Mee+Egg

4.30pm: Tea
1 slice of WW bread

7.30pm: Pre
oatmeal+yogurt

7.45pm: Workout

9.30pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Bread
Chicken

11pm: Pre-bed
Multivitamin
Fish oil


pizzaboy
post Jul 4 2009, 07:07 PM

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I estimate your best squat at 115KG. biggrin.gif

TSyeah_guyz
post Jul 4 2009, 09:18 PM

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QUOTE(pizzaboy @ Jul 4 2009, 07:07 PM)
I estimate your best squat at 115KG. biggrin.gif
*
no idea, never try 1 rep max, my squat is chasing my deadlift...damn it
iamyuanwu
post Jul 5 2009, 12:31 AM

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Your squats will always chase your deadlifts.
Normally, most people can lift more than they can squat.
TSyeah_guyz
post Jul 5 2009, 01:20 PM

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QUOTE(iamyuanwu @ Jul 5 2009, 12:31 AM)
Your squats will always chase your deadlifts.
Normally, most people can lift more than they can squat.
*
nono, what i means is my squat's poundage going to over deadlift
as my deadlift like going to stall, always end my last reps with bad form, while at the same time squat progressing pretty well
TSyeah_guyz
post Jul 6 2009, 12:06 AM

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Tabata Workout
#2
Sunday, 2009 July 5



Tabata Workout

20s Thruster x 6kg db
10s Rest
repeat 8 time



12.15pm: Breakfast
Biscuit

2pm: Lunch
Chicken rice
Teh ice

6pm: Pre
Biscuit
Tuna+bread

7pm: Workout

8pm: Dinner
Canned beef
Carrot
Broccoli

9.30pm: Supper
Yong tau fu

12pm: Pre-bed
2 eggs
Biscuits
Multivitamin
Fish oil


TSyeah_guyz
post Jul 6 2009, 10:22 PM

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3,980 posts

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From: HeAv3N



StrongLift 5x5
#6
Monday, 2009 July 6


Nice Workout, but my Military press have reached a limit sad.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x70kg
5x5x95kg

Military Press/ Push Press
1x10xOly Bar
2x5x45kg
1x4x45kg damn it vmad.gif
2x5x45kg

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x55kg

Seated cable row
3x8x90lbs

Wide grips pull down
3x12x77.5lbs


8.15am: Breakfast
1 slice WW bread
3 eggs
Multivitamin
Flaxseed oil

11am: Breakfast
Teh
Biscuits

12.15pm: Lunch
Rice+chicken+fish+vege
barli

5pm: Tea
1 slice of WW bread+chicken fillet

6.45pm: Pre
oatmeal+yogurt
1 slice of WW bread+chicken fillet

7.15pm: Workout

8.50pm: Post
1.5 whey
2 glucose polymer

9.30pm: Dinner
Carrot
Broccoli
Baked Corn

11pm: Pre-bed
Multivitamin
Fish oil


TSyeah_guyz
post Jul 9 2009, 10:38 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#7
Thrusday, 2009 July 9



my deadlift still sucks, i tried not to use strap, my grips always failed me.damn

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x70kg
5x5x97.5kg wub.gif

Bench Press
1x10xOly Bar
1x5x40kg
5x5x60kg

Deadlift
1x5x60kg
1x5x80kg
1x4x107.5kg--- failed at last reps shocking.gif


8.05am: Breakfast
2 slice WW bread
3 eggs
Multivitamin
Flaxseed oil

10.35am: Breakfast
1 slice of WW bread+chicken fillet

12.15pm: Lunch
Rice+chicken+vege+taufu

4.30pm: Tea
1 slice of WW bread+chicken fillet

7.30pm: Pre
oatmeal+yogurt

7.55pm: Workout

9pm: Post
1.5 whey
2 glucose polymer

9.30pm: Dinner
Chicken
Carrot
Broccoli

10.45pm: Pre-bed
Milk
Multivitamin
Fish oil


TSyeah_guyz
post Jul 12 2009, 10:33 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#8
Sunday, 2009 July 12


Great workout, but after finish squat, my lower back fatigue like hell..form? i've no idea. did good in military press by squeeze my glute hard tongue.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x70kg
5x5x100kg icon_idea.gif New PR

Military Press/ Push Press
1x10xOly Bar
1x5x30kg
5x5x45kg

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x57.5kg

Seated cable row
3x8x90lbs

Wide grips pull down
1x12x77.5lbs

DB Calf Raise...do for fun
1x50x40lbs



2.35pm: Lunch
Rice+chicken
Teh ice
Multivitamin
Flaxseed oil

6.15pm: Pre
oatmeal+yogurt
Milk

7pm: Workout

8.30pm: Post
1.5 whey
2 glucose polymer

9.30pm: Dinner
Yong Tau Fu

10.30pm: Pre-bed
Multivitamin
Fish oil
Whey

TSyeah_guyz
post Jul 24 2009, 10:11 PM

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

Joined: Oct 2005
From: HeAv3N


StrongLift 5x5
#9
Friday, 2009 July 24


Erm, a so so workout, not really satisfy, been stop gym for nearly 2 weeks
my deadlift still sucks, i failed my grips even with strap, then i think that might be something wrong on the strap, so i search on youtube, gosh, i terbalik roll the strap, no wonder..fxxk it
for squat, cant really get perfect form, it is little too heavy after a long rest

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x70kg
5x5x102.5kg wub.gif

Bench Press
1x10xOly Bar
1x5x40kg
2x5x62.5kg
1x3x62.5kg mad.gif triceps no power to push up, and i lazy to do again

DB Inclince Bench Press
1x10x35lbs
1x8x35lbs
1x7x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x2x107.5kg---without strap
1x1x107.5kg---with strap
1x1x107.5kg---with strap

8.05am: Breakfast
Cream Bread
Nescafe
Multivitamin
Flaxseed oil

11am: Breakfast
Cream Bread
Biscuit

12.30pm: Lunch
Mee
ABC

3pm: Tea
Junk food

6.30pm: Pre
oatmeal+yogurt
NEscafe
Chocolate

7.15pm: Workout

8.45pm: Post
1whey
2 glucose polymer

9.15pm: Dinner
Chicken
2 slice WW Bread

10.20pm: Pre-bed
2 eggs
1 slice WW bread
Multivitamin
Fish oil

This post has been edited by yeah_guyz: Jul 29 2009, 10:30 PM
TSyeah_guyz
post Jul 29 2009, 10:36 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#10
Wednesday, 2009 July 29


perform damn nice in squat. but f***ed up in Press...damn it

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x3x80kg
5x5x105kg

Military Press/ Push Press
1x10xOly Bar
1x5x30kg
1x5x47.5kg
1x1x47.5kg --failed sad.gif
1x4x45kg
3x5x45kg

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x60kg

Wide grips pull down
3x12x77.5lbs

Wrist Curls
1x50x10lbs
1x20x20lbs


8am: Breakfast
Whey
2 slice of WW bread with jam
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12pm: Lunch
Chicken+popiah
Mee+wantan+duck
Soya

4.30am: Tea
1 slice of PB WW bread

6.15pm: Pre
Coffee
Oatmeal+yogurt

6.45pm: Workout

8.45pm: Post
1whey
2 glucose polymer

9.30pm: Dinner
Chicken
2 slice of WW bread
Broccoli
Bean

10.30pm: Supper
Guava
Multivitamin
Flaxseed oil
TSyeah_guyz
post Aug 2 2009, 12:28 AM

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

Joined: Oct 2005
From: HeAv3N


StrongLift 5x5
#11
Saturday, 2009 August 1


Woot finally stalled in squat tongue.gif , cant control the breath so well then collapse..lol
Woot, fantastic. after get the strap wrapping right, the deadlift become so damn easy now! rclxms.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x3x80kg
2x5x107.5kg
1x4x107.5kg --- last rep failed sweat.gif
1x5x107.5kg
1x4x107.5kg --- last rep failed sweat.gif

Bench Press
1x10xOly Bar
1x5x40kg
2x5x62.5kg
1x3x62.5kg ---stalled 2nd time d
2x5x62.5kg

DB Inclince Bench Press
2x12x40lbs
1x10x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x107.5kg---last 3 reps using strap


8.05am: Breakfast
2 slice of WW bread
4 eggs
Multivitamin
Flaxseed oil

11am: Breakfast
1 slice of WW bread

12.10pm: Lunch
Teh ice
Rice+pork+chicken+vege

5pm: Tea
1 slice of WW bread

6.05pm: Tea
NEscafe
Biscuit

7.35pm: Pre
oatmeal+yogurt

7.45pm: Workout

9.15pm: Post
1whey
2 glucose polymer

10pm: Dinner
Chicken
2 slice WW Bread
Broccoli
BEan

12.30am: Supper
Guava
Multivitamin
Fish oil

2am: Supper
2 eggs

This post has been edited by yeah_guyz: Aug 2 2009, 01:19 AM
TSyeah_guyz
post Aug 7 2009, 12:00 AM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#12
Thursday, 2009 August 6


not really got mood for today workout actually, as i am feeling sad rolleyes.gif some1 can Leg Press 320kg but cant squat more than 100kg
but i can squat more than 100kg but i cant even do 300kg, ahh.. where can i find so much plate in my gym? doh.gif

Enough for crap...lol
i think i need to increase my pre workout meal, i have no energy after the squat.

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x60kg
1x3x80kg
5x5x107.5kg ----Passed! rclxms.gif

Military Press/ Push Press
1x10xOly Bar
1x5x30kg
1x5x45kg --with a perfect form
1x4x45kg --failed sad.gif
1x5x45kg

Pendlay Row
1x10xOly Bar
3x5x62.5kg

Assistant pull up
2x5

Seated cable row
3x8x90lbs


8am: Breakfast
3 eggs
2 slice of WW bread
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.10pm: Lunch
Pork+vege+bread+egg
Cam ice

4pm: Tea
1 slice of PB WW bread

5pm: Tea
1 slice of PB WW bread

7pm: Pre
Bread
Oatmeal+yogurt

7.25pm: Workout

9pm: Post
1whey
2 glucose polymer

9.30pm: Dinner
Chicken
Broccoli
Bean

11.50pm: Supper
1 slice of WW bread
Milk
Multivitamin
Flaxseed oil


TSyeah_guyz
post Aug 12 2009, 11:22 PM

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

Joined: Oct 2005
From: HeAv3N



StrongLift 5x5
#13
Wednesday, 2009 August 12


so so workout. the squat form seems goes bad during last rep

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x60kg
1x3x80kg
3x5x110kg
1x4x110kg --- last rep failed sweat.gif
1x5x110kg


Bench Press
1x10xOly Bar
1x5x40kg
4x5x62.5kg
1x4x62.5kg ---stalled 3rd time ...time to reset


DB Inclince Bench Press
1x8x35lbs
1x7x35lbs
1x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x110kg---- so damn easy with strap sweat.gif

8.05am: Breakfast
2 slice of WW bread
3 eggs
Multivitamin
Flaxseed oil

11am: Breakfast
1 slice of WW bread

12.10pm: Lunch
Rice+pork+chicken+taufu

1pm: Tea
Egg tart

3.30pm: Tea
Egg tart

5pm: Tea
2 slice of WW bread

6.45pm: Pre
oatmeal+yogurt+raisin

7.15pm: Workout

8.45pm: Post
1whey
2 glucose polymer

9.15pm: Dinner
Chicken
2 slice WW Bread
Carrot
BEan

10.30am: Supper
Pear
Milk

11am: Supper
Multivitamin
Fish oil



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