thx.. Its cheaper for me to diet this way, not because I want to but I have to, and yeah we do have the same goal = Chick magnet ... hehe

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

1140 - 1 Animal Pump

1210 - workout

1315 - 1 serving of UN Whey Pro

1350 - 4 white bread with 1 chicken breast + veggies + olive oil

1650 - 1 chicken breast + veggies + olive oil

1915 - 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

LEG

Single leg extension

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

Leg Extension

1 x 25kg x 15
1 x 30kg x 15
1 x 35kg x 12
1 x 35kg x 12

BB Squat

1 x 20kg x 15 ES
1 x 40kg x 12 ES
1 x 50kg x 08 ES

Super Set

Smith Squat

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

Leg Press

1 x 50kg x 30 ES
1 x 50kg x 30 ES
1 x 50kg x 30 ES

Hip Adduction

1 x 30kg x 35
1 x 30kg x 35
1 x 30kg x 35

Sited Leg Press

2 x 80kg x 30

0900 - 1 bowl of honey oat with peanut butter
- 10 egg white with 2 yolk
- 1 green tea

1100 - 1 Animal Pump

1130 - workout ( 1 serving of Xtend during workout)

1240 - 1 serving of UN Whey Pro

1330 - 4 white bread + 1 chicken breast + veggies + olive oil

1640 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2130 - 1 chicken breast + veggies + olive oil

Lower Back/ Delt

Dead lift

1 x 20kg x 30 ES
1 x 40kg x 15 ES
1 x 40kg x 12 ES

Lat Pull down

1 x 50kg x 15
1 x 60kg x 12
1 x 60kg x 12

DB Rare raise

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

Cable Side lateral

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

DB side lateral raise

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

Super Set

Smith machine Shoulder Press

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

TAKING A BREAK TILL 1st JANUARY

Why la bro?

got a few things to do lately but ill start updating back maybe end of December or January.. Tomorrow is where I start my Off season

hey i see great potential in u man,how old are u,whats ur weight and height.

Thx, im 22.. Im 5'5

Competition condition <70kg

Off Season > 80kg

Current = 75kg

What do you do when you're taking a break to maintain your size and strength?

---

Added on December 12, 2008, 12:07 pmAlso, you remind me of my trainer. Big dude, name's Faisal Rizal. He works at Royal S'gor Club Kiara branch. Don't know if you've seen him around.

This post has been edited by mofonyx: Dec 12 2008, 12:07 PM

I;ve been eating the same thing and also some cheat food lately, just don't have much time to record them down... sometime I come back home late... Anyway my off season has started

Kmaru, it seems like animal pump is ur only preworkout meal and a meal before that was like 3hrs b4. U wont feel tired, dizzy or hungry during ur training?

Na.. Im good

tats awesome, i think i got to eliminate my preworkout carbs meal, the fat ard my belly is really annoying me. hehe

Hi Kmaru ! Nice to know you have a log here. I was at ur shop to get sth to puff up my skinny bod.

May i ask how did you develop your lower lats ? I do chinning but only see sth under my armpits.

My trainer can puasa and workout. He's insane. He just feels tired, but he takes a nap and goes back to smash the weights. Also, the big guy claims he never feels thirsty.

hair?

Dam i cant imagine if i dun take anything for preworkout, i will feel frustrated and tired and feel like going home, dunno y. may be i got to get rid of my habit thou.

Ya, bushy haha..
Its blocking my peanut sized lats

What I can suggest is by doing proper form of Close gip pulldowns and one arm rows. It take time to grow for some people and also some good genetics. Just enjoy the process

MON

1000 - 1 bowl of Honey Oat
- 10 egg white with 2 yolk
- 5 biscuits of Chips more

1050 - 1 Animal Pak

1130 - 1 serving of CL white flood

1150 - workout ( 3 scoop of Xtend during )

1315 - 1 1/2 serving of Whey Pro

1400 - 5 whole meal bread
- 1 chicken breast + veggies + olive oil

1700 - 3 whole meal bread
- 1 chicken breast + veggies + olive oil

2000 - 3 whole meal bread
- 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

2330 - 2 scoop of Real Gain


ARM

Standing EZ Curl

1 x 5kg x 15 ES
1 x 10kg x 12 ES
1 x 15kg x 08 ES
1 x 20kg x 08 ES

Sited EZ bar Preacher Curl

1 x 5kg x 12 ES
1 x 10kg x 10 ES
1 x 15kg x 08 ES
1 x 20kg x 08 ES

Sited Hammer Curl

1 x 22lb x 15 ES
1 x 28lb x 12 ES
1 x 33lb x 10 ES
1 x 38.5lb x 10 ES

Skull Crusher

1 x 5kg x 15 ES
1 x 10kg x 15 ES
1 x 15kg x 10 ES
1 x 20kg x 08 ES

One Arm DB Overhead Press

1 x 22lb x 15 ES
1 x 22lb x 12 ES
1 x 28lb x 10 ES
1 x 33lb x 08 ES

Triceps Push down

1 x 25kg x 15
1 x 30kg x 12
1 x 35kg x 10
1 x 40kg x 06

How's the white flood?

Btw, you are back before 1st january