13 May 2009

Squat

114 x 10
134 x 10
154 x 10
184 x 3 <-- face turn 
154 x 10

45 degree machine leg press

540 x 15
540 x 15
450 x 15
450 x 15

prone leg curl

150 x 15
150 x 15
130 x 15
110 x 15

Remark: Attempting on the Squat for the max weight is a lil too much ego and end up with only 3 reps.

Still working on my cutting phase, reduced my caloric intake for like 400 -500 at this moment.. still going fine. Below is the outline of wat i eat

0600 - 6 whole eggs + 1 banana + two/a slice of whole meal bread+multi vits + vit c
0700 - Workout
0800 - postworkout - whey + 2table spoon glucose
0930 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1300 - lunch near office, try to reduce rice intake but lots of meat and vege
1630 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1930 - 200g chicken breast + vege + thousand island sauce
2230 - Whey + 2 scoop of pb + vit c + fish oil + vit e --> Sleep

total of my food intake should be ard 2500 to 2600 cals a day. Another month to go for my cutting then i will be back on my bulking. Please do advise me on my cutting phase/

small meals? wat do mean by tat?

Basically i take tat as my meal replacement, easy and fast (with the whey, it consist ard 400cals, i can refine it become 600cals which is good for bulking too) and yet with low carbs contain. U can try out flaxseed with the greatness of omega3 fat.

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Added on May 14, 2009, 10:16 am14 May 2009

Bench Press

94 x 12
114 x 12
134 x 12
154 x 8
114 x 12

Incline DB press

50lbs x 15
50lbs x 12
40lbs x 13
35lbs x 15

Incline smith machine press

110lbs x 12
90 x 12
90 x 12
80 x 12

Cable Cross over

10 ech side x 15
12.5 x 15
15 x 15
15 x 15

barbell curl

70 x 10
60 x 10
40 x 12

barbel spider curl

40 x 12
30 x 12
30 x 12

Remark : increased on my incline db press and oth still fluctuating. Nice weather last night, able to catch some good sleep, awesome training day.