0830 - 1 Bowl of honey oat with peanut butter
8 egg white with 1 yolk
1 green tea

1030 - 1 scoop of N.O surge

1100 - workout

1230 - 1 scoop of Whey Pro

1330 - Pasta + 1/2 chicken sandwich + 1/2 chicken breast

1600 - Pasta + 1 chicken breast + beef

1930 - Pasta + 1/2 Chicken sandwich + 1/2 chicken breast + beef

2200 - Pasta + 1/2 chicken breast + beef


Today is Arm, so got to hit it hard to make it grow.


Triceps push down

1 x 15kg x 15
1 x 20kg x 12
1 x 25kg x 12
1 x 30kg x 10

DB Skull Crusher

1 x 20lb x 12
1 x 25lb x 12
1 x 30lb x 10
1 x 30lb x 8

Reverse Triceps push down

1 x Not sure whats the weight x 15
1 x Not sure whats the weight x 15
1 x Not sure whats the weight x 15

Sited DB Biceps curl

1 x 20lb x 12 ES
1 x 25lb x 10 ES
1 x 25lb x 8

EZ bar Preacher curl

1 x 7.5kg x 10ES
1 x 7.5kg x 10ES
1 x 7.5kg x 8 ES

Alternated Hammer Curl

1 x 25lb x 12
1 x 25lb x 12
1 x 25lb x 12

BB Curl

1 x BB x 30
1 x BB x 30
1 x BB x 25

bro, how u cook your chicken breasts?

and what PB u makan with yer oats?

your workout is really intense!

First I boil the chicken breast till is soft and tender than, Ill take it out and simmer the chicken with veggies. For the PB I take any but usually Ill go for cholesterol free and sugar less than 2-3 gram. No worries man 2 gram of sugar won't make you fat in a single day.

---

Added on September 17, 2008, 11:49 pmThx... I've to stick to this repetition and weight because before the competition and during the competition time, the weights was way lighter but the rep was really high. So I wouldn't want to shock and injured my muscle and Ill go step by step. 3 more month to OFF SEASON than I can try to carry as heavy as possible.

This post has been edited by Kmaru: Sep 17 2008, 11:49 PM

whats the nearest comp after Raya?
gym rakyat cancelled no?
dude you're not competing for Manhunt? the price is 10K...woot


Chow

I know but I'm a Malay so Cannot enter... Wasted haha... Anyway Manhunt is more into model look and they don't want big, but must be lean. You know la, most women in malaysia want lean man with abs or else they will feel geli looking at Bodybuilder. SAD case

No competition for this year. Just wanna gain and train.

Oh that gay magazine!
Please don't. For all you know they'll want you to wear some baseball cap or cute snowcap and pose in those little singlets or boxers.

How disgraceful.

Actually its kind of gay the way I feel it, but who dont want 10k rite... For those who enter the man hunt Good luck anyways

It IS a gay magazine. My friend apparently model for them too, and it's aimed at gay men. So yes, now I question my friend's sexuality......brrrr
I had my suspicions.....

super high reps is really a killer, burn like hell but i like it too!

Birds of a feather, flock together

As long as I have a lean model body, I don't mind posing for the Manhunt. We're talking about 10k here and I have no problem with gay people. With that amount of money, I would even act like a gay just to have the upper hand. It's not like I'm selling my body to them, I just sell my photographs .

To me, money is the root of happiness. I can sell my soul to the devil if he can make me rich.

Be careful with what you wishing for.... It might come true..

0930 - 1 bowl of honey oat with peanut butter
- 8 egg white with 1 yolk
- 1 green Tea

1100 - 1 serving of N.O surge

1130 - workout

1300 - 1 scoop of Whey pro

1340 - Pasta + 1 chicken breast + beef + veggies

1430 - 1 scoop of EAS 100% whey

1600 - Pasta + 1 chicken breast + veggies

1900 - Pasta + 1 chicken breast + beef + veggies

2215 - Pasta + 1 chicken breast + veggies

2340 - Mass Milk

Today got to have EAS cause I believe I burn a lot of calories and taking to little calories in and also protein. I just know that my protein in take is not enough.

Today Again is my leg day, but its more to my Hamstring...

Sited Leg Curl

1 x 15kg x 15
1 x 15kg x 15
1 x 17.5kg x 15
1 x 20kg x 12

DB walking Lunges

1 x 30lb x 20 steps
1 x 30lb x 20 steps
1 x 30lb x 20 steps

BB Front Squat

1 x 20kg x 15 Each Side
1 x 25kg x 12 ES
1 x 30kg x 10 ES
1 x 35kg x 8 ES

Single Leg Press

1 x 10kg x 15 ES
1 x 15kg x 12 ES
1 x 15kg x 12 ES

Leg Extension

1 x 20kg x 25
1 x 20kg x 25
1 x 20kg x 25

Hips Abduction

1 x 25kg x 50
1 x 25kg x 50
1 x 25kg x 30

Cable Crunches

1 x Forgot the weight x 30
1 x Forgot the weight x 30
1 x Forgot the weight x 30

This post has been edited by Kmaru: Sep 18 2008, 09:07 PM

Lol, so desperate for cash. I don't mind posing, but no, I dislike gays... Sorry if am too open. Don't mind lesbians tho haha. I think lean models are cool.

You dislike gays and you call yourself open-minded .

WHY?? malay can enter la...Fizi also enter...but i HEARD they want the winner to be Chinese guy....which i dunno the exact reason why? that is all politics

p/s: u got Chinese blood? u look like Chinese..
Chow

Thats the thing, why should I enter if the winner gonna be Chinese. Im not being racist here ok guys. I do look Chinese and I do have a tattoo but that doesn't make me a Chinese dude..

Open as in... direct. Not open minded.

O.o I think in general more malays are bigger sized than chinese tho. Cuz of the height factor.

I wanna ask an honest question. When I suit to the spandex suit when I lift, I feel.....weird, really quite dumb. And when we have a meet between Melaka and Johor, and we have to wear the suit and lift, I feel really awkward having them stare at me before a lift.

Do you feel the same, wearing in your version of a posing suit and dancing to a particular beat while flexing your muscles to the crowd? I've always wanted to ask bodybuilders this.....and if fcuk ups happen like in my signature where they get the song wrong....what happens next?