TUES

0800 - morning walk

0845 - 1 bowl of honey oat with peanut butter
- 8 egg white with 2 yolk

1030 - 1 Animal Pump

1120 - workout

1315 - 1 1/2 scoop of UN Whey Pro

1400 - 4 whole meal bread
- 1 chicken breast + veggies

1700 - 4 whole meal bread
- 1 chicken breast + veggies

2000 - 4 whole meal bread
- 1 chicken breast + veggies

2230 - 4 whole meal bread

2400 - 1 chicken breast + veggies

Chest - Lower/ Upper

DIPS

1 x bw x 50
1 x bw x 30
1 x bw x 30

Cable Cross Over

1 x 7.5kg x 15 ES
1 x 10kg x 12 ES
1 x 12.5kg x 10 ES
1 x 15kg x 08 ES

DB Pull Over

1 x 50lb x 15
1 x 61lb x 12
1 x 61lb x 12

DB Incline Chest Press

1 x 50lb x 12 ES
1 x 61lb x 10 ES
1 x 61lb x 08 ES

Super Set

Sited Incline Chest Press

1 x 20kg x 12 ES
1 x 20kg x 12 ES
1 x 20kg x 12 ES

DB Fly

1 x 33lb x 12 ES
1 x 33lb x 12 ES
1 x 33lb x 12 ES

Super set

Smith Incline Chest Press

1 x 15kg x 25 ES
1 x 15kg x 25 ES
1 x 15kg x 25 ES

WED

1000 - 1 bowl of honey oat with peanut butter
- 8 egg white with 2 yolk
- 2 green tea

1130 - 1 Animal Pump

1215 - workout

1330 - 1 1/2 scoop of UN Whey Pro

1410 - Pasta + 1 chicken breast + veggies

1700 - Pasta + 1 chicken breast + veggies

1900 - Pasta + 1 chicken breast + veggies

2230 - Pasta + 1 chicken breast + veggies

ARM

Triceps press Down - Rope

1 x 10kg x 20
1 x 12.5kg x 15
1 x 15kg x 15

Super set

Sited DB Curl

1 x 22lb x 15 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES

DB Over Head Press

1 x 50lb x 15
1 x 55lb x 15
1 x 55lb x 15

Super Set

Sited EZ bar Preacher Curl

1 x 5kg x 12 ES
1 x 5kg x 12 ES
1 x 5kg x 12 ES

Cable Over Head Press

1 x 20kg x 15
1 x 22kg x 15
1 x 25kg x 12

Super Set

Cable Biceps Curl

1 x 15kg x 12
1 x 15kg x 12
1 x 15kg x 12

Seriously I've no idea how you do 50 dips...doesn't it burn and pump the heck outta your arms and chest by theN?

this guy is super strong and huge!

He can pawn Spooky and pizza with one swipe of his backhand Fixed

This post has been edited by myvi5949: Nov 20 2008, 10:49 AM

huh? I am saying that kmaru is strong and huge oh hehe

Pump on the chest YES !! but not on the triceps, cause my grip for dips is very wide.. I do feel slightly on my Delt after 35th reps..

---

Added on November 20, 2008, 4:19 pmStrong if I eat burger everyday hehe, huge for my height

This post has been edited by Kmaru: Nov 20 2008, 04:19 PM

and sexy too

geeezz.....guys checking out other guys.. Omg.. =.="

THURS

0830 - 1 bowl of honey oat with peanut butter
- 8 egg white with 2 yolk
- 2 green tea

1100 - 1 Animal Pump

1130 - workout

1320 - 1 1/2 scoop of UN Whey Pro

1400 - Pasta + veggies + 1 chicken breast

1700 - Pasta + veggies + 1 chicken breast

1900 - Pasta + veggies + 1 chicken breast

2200 - Pasta + veggies + 1 chicken breast

2400 - 1 Chicken sandwich

0130 - 1 1/2 scoop of UN Mass Milk

Back/ Delt

Dead Lift

1 x 20kg x 25 ES
1 x 40kg x 15 ES
1 x 40kg x 15 ES

Lat Pull down

1 x 50kg x 12 ES
1 x 60kg x 10 ES
1 x 60kg x 10 ES

Super set

High Row

1 x 20kg x 15 ES
1 x 20kg x 15 ES
1 x 20kg x 15 ES

Under Grip BB Row

1 x 20kg x 15 ES
1 x 25kg x 12 ES
1 x 25kg x 12 ES

Super Set

DB Row

1 x 37lb x 12 ES
1 x 37lb x 12 ES
1 x 37lb x 12 ES

DB Side lateral

1 x 27lb x 12 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES

Super Set

Cable Side lateral

1 x 5kg x 12 ES
1 x 5kg x 12 ES
1 x 5kg x 12 ES

EZ bar Upright Row

1 x 50lb x 12 ES
1 x 50lg x 12 ES
1 x 50lb x 12 ES

FRIDAY

0830 - 1 chicken Sandwich

1100 - Biscuit

1400 - Seafood

1740 - 2 chicken Sandwich

2100 - 1 chicken sandwich

SAT

0730 - 1 bowl of Honey oat with peanut butter
- 8 egg white with 2 yolk

1000 - 1 Animal Pump

1030 - Workout ( Xtend during workout )

1200 - 1 1/2 scoop of UN Whey Pro

1240 - 1 chicken breast + whole meal bread

1515 - Pop Corn

1730 - 1 1/2 chicken breast + salad

2200 - 2 chicken breast

LEG

Lying Leg curl

1 x 10lb x 20 ES
1 x 20lb x 15 ES
1 x 25lb x 15 ES

Front BB Squat

1 x 45lb x 15 ES
1 x 55lb x 12 ES
1 x 65lb x 10 ES

Super Set

Smith Machine Squat

1 x 45lb x 15 ES
1 x 55lb x 15 ES
1 x 55lb x 12 ES

Single Leg Press

1 x 45lb x 15 ES
1 x 45lb x 15 ES
1 x 45lb x 15 ES

Super Set

DB Lunges

1 x 35lb x 20 ES
1 x 35lb x 20 ES
1 x 35lb x 20 ES

Thanks for the oat peanut butter recipe. Never thought oat can taste so good.

your most welcome

SUN OFF

0830 - 1 bowl of honey oat with peanut butter
- 8 egg white

1200 - 4 egg white + 1 tuna sandwich

1500 - 2 egg white + 2 tuna sandwich

1700 - 4 egg white + 1 tuna sandwich

2000 - 1 tuna sandwich

2300 - 2 scoop of UN Mass Milk

wahh.. no chicken breast.. all tuna =.=
btw kmaru, when you say 'veggies' what are they? just curious

how do u make those? u cook them or what? i wanna have a try too

This post has been edited by nottikid: Nov 24 2008, 01:45 PM

The veggies, some time I cook them and most of the time I buy it from Tesco... its a salad

0900 - 1 bowl of honey oat with peanut butter
- 8 egg white with 2 yolk

1130 - 1 Animal Pump
- 1 coffee

1200 - workout

1315 - 1 scoop of UN Whey Pro

1410 - 3 white bread
- 1 chicken breast + veggies + olive oil

1700 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

Chest - Lower/ middle

Dips

1 x bw x 50
1 x bw x 35
1 x bw x 35

Cable Cross Over

1 x 7.5kg x 15 ES
1 x 10kg x 12 ES
1 x 12.5kg x 10 ES

DB Pull Over

1 x 50lb x 15
1 x 61lb x 12
1 x 61lb x 10

DB Fly

1 x 27lb x 15 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES

Super set

Smith Chest Press

1 x 15kg x 25 ES
1 x 20kg x 20 ES
1 x 20kg x 15 ES

Sited Chest Press

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

TUES

0830 - Morning Walk

0910 - 1 bowl of Honey Oat with Peanut butter
- 8 egg white with 2 yolk

1130 - 1 Animal Pump

1210 - Workout

1310 - 1 serving of UN Whey Pro

1350 - 3 white bread + 1 chicken breast + veggies + olive oil

1630 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

ARM

Triceps Push down - Rope

1 x 10kg x 20
1 x 12.5kg x 15
1 x 15kg x 15

Super Set

Sited DB Curl

1 x 22lb x 15 ES
1 x 22lb x 12 ES
1 x 27lb x 12 ES

EZ bar Skull Crusher

1 x 5kg x 15 ES
1 x 5kg x 15 ES
1 x 5kg x 15 ES

Super set

Sited EZ Curl

1 x 5kg x 12 ES
1 x 5kg x 12 ES
1 x 5kg x 12 ES

Cable Over Head Press

1 x 20kg x 15
1 x 20kg x 15
1 x 22.5kg x 15

Super Set

DB Hammer Curl

1 x 22lb x 12 ES
1 x 22lb x 12 ES
1 x 22lb x 12 ES

Your diet is a lot more strict than mine. Nice! But then I don't train for comps, just to look lean, mean and turn heads of the opposite sex. =P
Keep up the great progress.