Skip workout today, too busy with work...Workout postpone tomorrow coz lack energy.

Diet:

snack: whey
breakfast: nasi lemak, 2 piece chicken
lunch: 2 cups yoghurt, 2 small buns
snack: 2 pb sandwich, whey+oats+milk
dinner: 1 can kidney bean, 1 large serving brocolli and baby sprouts

Attending meetings is good for one thing: Free meals..buffet all u can eat

Saturday Feb 7: Back / bicep

Deadlift
1x12x10kg
1x8x20kg
1x4x30kg
1x2x40kg
4x6x42kg

One arm db row
2x10x15kg

Goodmornings
1x6x20kg bad form
3x6x15kg

Barbell curls
1x8x15kg
2x6x17kg
1x4x17kg..

Negative curls
2x8x12kg

Pushups
20,12,10



This post has been edited by myvi5949: Feb 9 2009, 09:56 AM

Saturday Feb 9: Circuit training (Deload week)

Circuit:
Dumbell Step ups x10x10kg
Dumbell swing x10x5kg
Burpees x 10

5 circuit completed in 20 minutes. 1-2 minutes rest between circuit.

Dont need to cook em..drain the water, eat with cooked brocolli. Sometime i even eat straight from the can. I got sick of tuna, switched to this..almost 40grams protein per can at RM1.80..cant beat that. I tried many brands, but the best one for me is "Rex red kidney beans". No preservative..just red kidney beans, sugar and water.

Taste wise its...tasty la..ok la. taste like beans lor. hehe

Mix it with other food to make it even better, best so far is to eat it with keledek (sweet potato/yam) Its just and addition, i eat lotsa chicken, eggs and fish too.



This post has been edited by myvi5949: Feb 11 2009, 08:21 PM

Weds Feb 9: Circuit training (Deload week)

Circuit:
Lunges with tricep kickback x10x10kg
Squat with dumbell curls x10x10kg
Burpees x 10

5 circuit completed in 18 minutes. 1-2 minutes rest between circuit.

That was so hard.....super sweaty workout. Jogging is a waste of time. Everyone should do this instead.

Diet:

Breakfast: nasi lemak ayam
lunch: 2 piece chicken, 1 sausage, yogurt
pre workout: 2 buns, 1/2 can kidney beans, 2 eggs
post workout: whey+dextrose
dinner: rice, fish, veges
pre bed: 2 eggs



This post has been edited by myvi5949: Feb 15 2009, 10:59 AM

February 15, Sunday: Full body

Benchpress
2x8x35kg

Squat
2x8x40kg

Deadlift
2x8x40kg

Military press
1x8x20kg
1x6x20kg

Pushups
10,10,10

Back from deload week.. start with 1 week of full body.

6 burpees.. try do it in circuits.. or challenge yourself with 100 burpees. Do the burpee with pushup variation for a real pump. You'll be sweating like crazy

Deload week is ok..did'nt feel guilty about it, i read its good to deload after 8 weeks of lifting. Good for the joints. In fact i feel more motivated to lift after the long rest. Strength is as good as prior deload..

Tuesday, 17 feb 2009: Full body

Benchpress
1x8x35kg
2x8x37kg

Squat
2x8x40kg

Bent over barbell rows
1x8x35kg
2x8x37kg

Barbell curls
2x8x15kg

Pushups
20,10,11

Increase weight and sets. Drop the barbell on last rep of squat. Damn... thank god nothing bad happen. Working out while watching wrestling is not good for concentration..


Diet:

Breakfast: nasi lemak, 2 piece chicken
Lunch: fried mee, 1 fish
pre workout: 2 eggs, kueh
post workout: whey+dextrose
dinner: rice, prawns, veges
pre bed: 2 eggs, whey.

Friday, 20th feb: Full body

Squat
3x8x40kg

Benchpress
3x5x40kg PR

Deadlift
1x8x44kg
2x8x46kg PR

Military press
3x8x20kg

Pushups
10,15,6

Completed in 40 minutes.

Feel so lazy to workout today..but finally manage to drag myself to touch the bars. The benchpress quiet scary, my grip not so strong..

Diet:

Snack: 2 eggs
Breakfast: Nasi lemak, 1 piece chicken
Lunch: Rice, lotsa Beef, Ice cream
Pre workout: 2 eggs
Post workout: 2 serving whey, 2 banana
Dinner: large plate brocolli,1/2 can kidney beans

Hey there bro. Not confident enough to increase it..i just increase the amount of sets compared to previous session. Will keep that in mine.

Saturday Feb 21: Circuit training

Circuit:
Dumbell Step ups x10x10kg
Dumbell snatch x10x10kg
Burpees x 10

5 circuit completed in 20 minutes. 1-2 minutes rest between circuit.

Yeah, been doing these for a while now. I hate jogging, its a good alternative.

Sunday Feb, 22: Full body

Squat
1x8x40kg
2x8x42kg PR

Bent over barbell rows
2x8x37kg
1x8x40kg PR

Closegrip benchpress
3x6x30kg

Alternate Hammer Curls
3x10x10kg

Pushups
20,10,8

Diet
Snack:2 eggs
Breakfast: 4 burger patty, bread
Lunch: rice, 2 piece chicken
Pre workout: 2 slice bread, 2 eggs, whey
Post wo: whey+dextrose
Dinner: Brocolli, 1/2 can kidney beans
Prebed: Fish, milk

Yeah..Squatting is the most intimidating exercise for me too.

Weds, 25 feb: Full body

Squat
3x8x42kg

Benchpress
3x6x40kg

Deadlift
1x8x50kg
1x6x50kg.. bad form, better stop

Lat raise
3x8x5kg

Military press
3x8x20kg

Pushups
10,10,7

Completed in 45 minutes..squatting 3 times a week starting to take its toll on me.

Diet:

Breakfast: small rice, 2 piece chicken
Lunch: fried rice, lotsa beef
Pre workout: small rice, fish, whey
Post workout: whey
Dinner: Brocolli, fish,
Prebed: 2 eggs

Thought about lowering it.. but too exhausted, screw it just go to next workout.

Thursday, 26 feb: high reps arms/cardio

Hammercurls
2x20x5kg
1x15x5kg

Tricep extensions
3x8x5kg

Pushups
15,15,10

Reverse dumbell curls
3x10x5kg

Dumbell wrist curls
1x20x5kg
2x15x5kg

Jump Ropes
10 minutes

Diet:

Snack:2 eggs
Breakfast: soto
Lunch: small rice, beef
Snack: small rice, beef
pre workout: whey
post workout: whey
Dinner: Brocolli, 1/2 can tuna
pre bed: 2 eggs

This post has been edited by myvi5949: Feb 26 2009, 08:56 PM

Saturday 28 feb: Full body

Squats
3x8x42kg

Deadlift
3x8x46kg

Bent over barbell rows
2x8x40kg
2x6x42kg PR

Closegrip Bench
1x8x30kg
2x8x32kg PR

Bent over dumbell rows
3x8x15kg

Shrugs
3x8x30kg

Pushups
20,10,7

Completed: 55 minutes. Did more volume this workout..pretty exhausted.

Diet:

Snack: 2 eggs
Breakfast: rice, 1 piece chicken, veges
Lunch: rice, 1 fillet burger, veges
Pre workout: 2 eggs, bananas
Post workout: 2 scoop whey
Dinner: Brocolli, kidney beans, fish
Pre bed: 2 egg white, milk

Dude i can't squat 50kg YET. If i can i already up the weights. I am working out as intensely as i can.

I can't risk injury working out at home.

Doing this for the long haul.. lots of time for improvement.

You need to pace yourself for the magic 50.. I sweat like hell like time i did those..might do it today.
Good luck on the Stronglift as well bro.

As for me i am going to change to 3 day split push-pull-legs next week. The full body was intense..but sticking to the original plan..

2 weeks full body: completed yesterday
3 weeks max OT 3 day splits: next week
3 weeks HVT 3 day splits: week after.
deload........target reach 55kg-60kg squats.



I try to eat clean at nite. Going to improve on the diet soon.

This post has been edited by myvi5949: Mar 1 2009, 10:17 AM

Monday 2nd march 09: Chest/Triceps

Barbell Benchpress
warmup:
1x6x20kg
1x3x30kg
1x2x40kg
workset:
2x6x42kg
1x4x44kg shaky..bad form

Closegrip bench
1x6x30kg
2x6x32kg

Dumbell Flys
3x10x6kg per db
superset Dumbell press
3x10x6kg per db

Barbell Shrugs
1x8x30kg
1x8x32kg
1x8x35kg

Pushups
19,13,8

Completed 60 minutes..Not a good workout day, skip lunch..

Diet:
Snack: 3 slice pb sandwich
Breakfast: rice, fish, 1 piece chicken
Lunch: skip
Pre workout: rice+beef, sweet potato with red beans soup
Post workout: whey+dextrose
Dinner: more soup, 1 steam fish, egg shake.


This post has been edited by myvi5949: Mar 2 2009, 09:57 PM

Its all about preparation bro. Before go to sleep i prepare my 4 eggs. Each week i buy in bulk a carton 30 eggs, red bean, brocolli, fruits, peanut butter, oats depending on my budget.. other stuff i just buy eat at restaurant or sapu all the cook dishes at home. lol.