FRI

0930 - Pasta + veggies + beef
- 6 egg white
- 5 whole meal bread

1040 - 1 animal Pak

1120 - 1 serving of White Flood

1200 - workout ( 2 scoop of Prima Force BCAA during )

1320 - 1 serving of Anabolic Window
- 1 scoop of Prima Force Carb Slam

1400 - 5 whole meal bread
- beef + veggies

1730 - Beef + veggies

2000 - Beef + veggies

2300 - 3 whole meal bread
- beef + veggies


BACK

BB Dead Lift

1 x 20kg x 15 ES
1 x 40kg x 12 ES
1 x 60kg x 10 ES
1 x 70kg x 06 ES

Close grip Lat pull down

1 x 60kg x 15
1 x 70kg x 12
1 x 80kg x 10
1 x 100kg x 06

BB Row reverse grip

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

Super Set

HS High Row

3 x 40kg x 12 ES

Sited HS Row

3 x 40kg x 12 ES

SAT

0900 - morning walk

1000 - 1 bowl of honey oat
- 8 egg white
- 1 scramble egg
- Ice cream

1230 - 1 bowl of honey oat
- 4 egg white

0300 - 4 whole meal bread
- Beef + veggies

0430 - workout ( 2 scoop of PF BCAA during )

0530 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

0620 - 5 white bread
- Beef + veggies
- Ice cream

0830 - veggies
- 1 papaya

1030 - Beef + veggies


ARM

EZ bar Curl

1 x 5kg x 12 ES
1 x 7.5kg x 10 ES
1 x 10kg x 10 ES
1 x 15kg x 08 ES
1 x 17.5kg x 06 ES

EZ preacher Curl

1 x 5kg x 10 ES
1 x 7.5kg x 08 ES
1 x 10kg x 08 ES
1 x 15kg x 06 ES

Hammer Curl

4 x 5kg x 10 ES

Over head DB Press

1 x 20kg x 15
1 x 20kg x 12
1 x 40kg x 10
1 x 40kg x 08

Skull Crusher

1 x 5kg x 12 ES
1 x 10kg x 10 ES
1 x 15kg x 08 ES
1 x 20kg x 06 ES

Trice Push Down

1 x 20kg x 12
1 x 30kg x 10
1 x 30kg x 08
1 x 30kg x 08

SUN

0830 - 1 bowl of honey oat
- 6 egg white
- beef

1100 - 1 Animal Pak

1230 - 4 whole meal bread
- Beef + veggies

1400 - 4 whole meal bread
- beef + veggies

1700 - 4 whole meal bread
- beef + veggies

1830 - workout ( 2 scoop of PF BCAA during )

1940 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

2030 - 4 whole meal bread
- beef + veggies

2230 - Yi Sang ( lots of salmon )

LEG

Single leg curl

2 x 20kg x 15 ES

Leg Curl

3 x 40kg x 12 ES

BB Front Squat

1 x 20kg x 15 ES
4 x 20kg x 10 ES

Super Set

Smith Machine Sumo Squat

1 x 20kg x 12 ES
1 x 30kg x 10 ES
1 x 40kg x 10 ES
1 x 20kg x 15 ES

Single Leg Press

4 x 25kg x 12 ES

Leg Extension

4 x 30kg x 15

MON

0930 - 1 bowl of Oat
- 8 egg white with 2 yolk

1030 - 1 Animal Pak

1130 - 1 serving of White Flood

1200 - Workout ( 2 scoop of PF BCAA during )

1320 - 1 serving of Anabolic Window
- 1 scoop if PF Carb Slam

1420 - 4 White bread
- Beef + veggies

1700 - 4 whole meal bread
- Beef + veggies

1800 - Workout

1910 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

2000 - 4 Whole meal bread
- beef + veggies

2240 - Beef + veggies


Workout 1

CHEST

BB incline Chest Press

1 x 10kg x 15 ES
1 x 20kg x 12 ES
1 x 30kg x 10 ES
1 x 40kg x 08 ES
1 x 50kg x 06 ES ( supporter )

DB Incline Press

1 x 61lb x 10 ES
1 x 72lb x 08 ES
1 x 77lb x 08 ES
1 x 88lb x 06 ES ( supporter )

BB Chest PRess

1 x 20kg x 12 ES
1 x 30kg x 10 ES
1 x 40kg x 08 ES
1 x 40kg x 06 ES ( dieing )

DB Chest PRess

1 x 61lb x 10 ES
1 x 72lb x 08 ES
1 x 72lb x 08 ES
1 x 88lb x 06 ES ( K.O )

DB Fly

2 x 38.5lb x 10 ES
1 x 44lb x 08 ES
1 x 50lb x 06 ES

DB Pull over

4 x 50lb x 10 ES

Dips

4 x bw x 15


Workout 2

BACK

Lat pull down behind neck

1 x 40kg x 15
1 x 50kg x 12
1 x 60kg x 10
2 x 70kg x 08

Lat pull down close grip

1 x 60kg x 12
1 x 70kg x 10
1 x 80kg x 08
1 x 100kg x 08 ( supporter )

Sited HS Row

1 x 30kg x 15 ES
1 x 40kg x 12 ES
1 x 50kg x 12 ES
1 x 60kg x 12 ES

Sited Cable Close grip row

1 x 40kg x 12
1 x 50kg x 10
1 x 70kg x 08
1 x 70kg x 08

LF Back Extension

2 x 50kg x 12
2 x 60kg x 08

WED

1000 - 4 whole meal bread
- 1 scramble egg
- 8 egg white

1100 - 1 Animal Pak

1200 - workout ( 2 scoop of PF BCAA )

1320 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

1410 - 4 white bread
- beef + veggies

1700 - 4 whole meal bread
- beef + veggies

2000 - 4 whole meal bread
- beef + veggies

2230 - beef + veggies


LEG

Single leg extension

2 x 15kg x 15 ES

Leg Extension

1 x 40kg x 15
1 x 50kg x 12
1 x 60kg x 10
1 x 70kg x 08

BB Squat

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 40kg x 12 ES
1 x 50kg x 10 ES
1 x 60kg x 06 ES ( supporter )
1 x 70kg x 05 ES ( supporter )

Smith Machine Sumo Squat

1 x 40kg x 12 ES
2 x 50kg x 12 ES

Leg Curl

1 x 30kg x 15
1 x 40kg x 12
1 x 50kg x 10
1 x 50kg x 10

Hip Abduction

1 x 40kg x 15
2 x 50kg x 12

Hi kmaru, why sometimes you take White Flood and sometimes dont? Cos of budget or worried of the body will create tolerance over it?

Have you tried other energy supplements before?

tnx

I've tried most of the product out there, my favorite is White flood and N.O xplode.. reason for sometime I take it or not is, if I have it left or finish.. as for today.. I felt I have enough energy and left a few more serving of it.

THURS

1000 - 4 whole meal bread
- 2 scramble egg
- 8 egg white

1100 - 1 Animal Pak

1200 - 1 Carbrite Bar

1230 - workout

1350 - 1 serving of Anabolic Window

1440 - 4 white bread
- beef + veggies

1700 - 4 whole meal bread
- beef + veggies

2000 - 4 whole meal bread
- beef + veggies

2230 - Beef + veggies


CARDIO

Cross Trainer @ 150HRM

FRI

1000 - 4 whole meal bread
- 8 egg white
- 4 small tofu

1100 - 1 Animal Pak

1130 - 1 serving of White Flood

1200 - workout ( 2 scoop of PF BCAA )

1320 - 1 serving of Anabolic Window
- 1 PF Carb Slam

1400 - 4 white Bread
- Beef + veggies

1700 - 4 whole meal bread
- Beef + veggies

2000 - 4 whole meal bread
- beef + veggies

2230 - Beef + veggies


ARM

Short BB Biceps Curl

1 x 5kg x 15 ES
1 x 7.5kg x 12 ES
1 x 10kg x 10 ES
1 x 12.5kgx 08 ES

Super Set

DB Curl

4 x 22lb x 10 ES

EZ Bar Curl Supinate

3 x 5kg x 12 ES

Giant Set with

EZ Bar Preacher Curl

3 x 5kg x 12 ES

And

Alternate DB Hammer Curl

3 x 17lb x 12 ES

Cable Concentration Curl

3 x 5kg x 12 ES

Triceps DB Overhead Press

1 x 50lb x 12
1 x 61lb x 10
1 x 72lb x 08


Cable Overhead Press

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

EZ bar Skull Crusher

3 x 10kg x 12 ES

Triceps Push down Reverse grip

3 x 10kg x 15

Super Set

Triceps Rope push down

3 x 15kg x 10

SUN

1030 - 1 Starbucks chicken sandwich
- 8 egg white

1100 - 1 Animal Pak

1230 - Workout ( 2 scoop of PF BCAA during )

1430 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

1530 - 5 Raisin Oat Bread
- Beef + veggies

1800 - 5 Raisin Oat Bread
- Beef + veggies

2030 - 4 Whole meal Bread
- Beef + veggies

2300 - 2 Tandoori Chicken Breast



Due to a smart guy that doing chest press with the smith machine up to 24sets, my workout time extended up to 2hours and end up I did not use the smith machine at all... Smart S, honestly he do not know what his doing, I've advice him since last time but still he believe what he wants to believe, GOOD luck to you !!


LEG

Single Leg Extension

2 x 20kg x 20 ES

Leg Extension

4 x 50kg x 12

Drop

4 x 40kg x 12

Drop

4 x 30kg x 12

BB Squat

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

Leg Press

4 x 100kg x 15 ES

Leg Curl

4 x 50kg x 12

Drop

4 x 40kg x 12

Drop

4 x 30kg x 12

Abs Machine Crunches

4 x 50kg x 30

MON

0900 - Beef + sandwich
- 8 egg white
- 1 tuna sandwich

1030 - 6 Tofu
- 1 Animal Pak

1200 - Workout ( 2 scoop of PF During )

1330 - 1 serving of Anabolic Window
- 1 scoop of PF Carb Slam

1430 - Beef + veggies
- 4 Raisin Bread

1730 - Beef + veggies
- 4 Raising Bread

2000 - Beef + veggies
- 4 Raisin Bread

2300 - 1 serving of Mass Milk


Chest

Cable Cross Over

1 x 10kg x 20 ES
3 x 15kg x 15 ES

Incline DB Chest Press

4 x 55lb x 10 ES

Super Set

Incline BB Chest Press

4 x 10kg x 12 ES

DB Flat Chest Press

4 x 55lb x 10 ES

Super Set

BB Bench Press

4 x 10kg x 12 ES

Sited Chest Press

4 x 50kg x 12

Super Set

Pec Deck

4 x 30kg x 10

Flat DB Fly

4 x 33lb x 10 ES

Drop

4 x 22lb x 10 ES

DB Pull Over

4 x 50lb x 10

Dips

4 x bw x 12

THURS

1000 - 10 egg white with 1 yolk
- 4 white bread
- 1 Animal Pak

1130 - 1 serving of White Flood

1200 - Workout ( 2 scoop of PF BCAA )

1320 - 1 serving of Anabolic Window
- 1 serving of PF Carb Slam

1410 - 4 white bread
- 2 Whole meal bread
- Beef + veggies

1730 - 6 Whole meal bread
- Beef + veggies

2030 - 2 Whole meal bread
- beef + veggies

2300 - 2 tandoori Chicken breast

CHEST

Dips

4 x bw x 12

DB Decline Chest Press

4 x 50lb x 12 ES

DB Chest Press

4 x 55lb x 12 ES

Super Set

BB Chest Press

4 x 10kg x 12 ES

DB Incline Press

4 x 55lb x 10 ES

Super Set

BB Incline Press

4 x 10kg x 10 ES

DB Fly

4 x 27lb x 12 ES

Super Set

Cable Cross Over

4 x 15kg x 12 ES

DB Pull Over

4 x 50lb x 12

MON

0930 - 4 white bread
- Beef + veggies

1100 - 1 Animal Pak
- 3 IKO biscuits

1200 - workout ( 2 scoop of PF BCAA )

1330 - 1 serving of Anabolic Window
- 1 serving of PF Carb Slam

1410 - Spaghetti + beef + veggies

1700 - some sushi

1800 - Beef + veggies

2100 - Beef + veggies

2300 - 1 Tandoori Chicken

CHEST

Dips

4 x bw x 20

Decline Smith Machine Chest Press

4 x 20kg x 15 ES

Incline DB Chest Press

4 x 55lb x 10 ES

Super Set

Incline BB Chest Press

4 x 10kg x 12 ES

DB Chest Press

4 x 55lb x 10 ES

Super Set

4 x 10kg x 12 ES

Cable Cross over

4 x 10kg x 12 ES

Drop set

4 x 7.5kg x 12 ES

DB Pull Over

4 x 55lb x 10 ES

donkey kong! donkey kong! donkey kong! whats your weight now?

The last time i check was 80kg, and it was on sunday... Now probably 79 or still 80kg..

owh, ok. what was your last competition weight? 60sumthing kgs?

u now comepting in 70kg category?
if 80kg cut down to bantam.....wowww....sure must be cut to the bone

Chow

69KG

---

Added on February 10, 2009, 5:45 pmThis year try to enter around 75 - 78kg.. See how

This post has been edited by Kmaru: Feb 10 2009, 05:45 PM

dude, btw, last time when prior to competition, how long before you carb deplete and then super carbo load again? btw, u entering KL or selangor? if KL then maybe i get to see you. but then again, i'll be in the juniors category. so, cant compete against you la. lol.

kamarul, the other day went to ego to buy scivation u weren't there
haha
tried vanilla and its actually an ice cream or is it not?
hahaha

takde ticket free to watch the competitions ke?