Yeah dude i try to take most of the carbs at morning..something i read about kicking the metabolism rate..

can't help it i been little busy around the office..

i try to eat clean during the nite as much as i can. Need to sleep now..past my bedtime. I want 8 hours sleep now for optimal recovery..lool

Tuesday, 3 march: Off day

Diet:

Snack: 2 pb sandwich, 2 eggs
Breakfast: chicken rice
Lunch: rice, 1 chicken, vege
Snack: meatballs soup
Dinner: Brocolli, red bean, fish
Pre bed: 2 eggs

Donate blood today.. Good for me.

Wednesday 4th march: Back/biceps

Deadlift
warmup:
1x8x20kg
1x4x30kg
1x1x40kg
workset:
3x6x50kg PR

Bent over barbell rows
1x6x42kg
3x6x44kg PR

One arm T-bar rows
3x6x25kg

Concentrated/negative curls
3x6x10kg

Pushups
20,15,10,5

Surprise myself with the PRs..

Just trying the T-bar rows instead of the regular dumbell bent rows.. I can say that its a very good exercise. Can really feel my upper back working. Need to concentrate on form though, since its easy to cheat on this using leg strength.

Diet:

Snack: 2 slice pb sandwich
Breakfast: rice, lotsa beef
Lunch: noodles
Pre workout: 2 chicken breast
post: whey+dextrose
Dinner: chic peas+1/2 can kidney beans, 2 eggs
pre bed: whey

Its not that bad.. like bitten by mosquito only

March 5th: Arms

Hammercurls
3x8x10kg

Tricep extensions
3x10x6kg

Reverse dumbell curls
3x10x6kg

Barbell Wristcurls
1x20x20kg
2x10x30kg

Pushups
25,15,10



This post has been edited by myvi5949: Mar 8 2009, 12:09 PM

Sunday, march 8: Legs/shoulders

Squats
warmup
1x8x20kg
1x6x30kg
1x2x40kg
workset
1x6x44kg
2x6x46kg PR need to maintain this next week.

Lunges
1x6x40kg
1x4x40kg..cut short, legs went kaput

Military press
1x6x24kg
2x6x26kg

Pushups
20,15,15

Completed in 35 minutes. Not used to work out in the morning, no focus..

Diet:
Breakfast/prewo: oatmeal, 2 eggs, 1 spoon pb.
post wo: whey+dextrose.

I was surprise about it too. This week was easier to lift more weights. I think it got something to do with switching from full body to 3 day splits. During the 2 week fullbody period i squat 3 times a week, now in the first week of 3 day split i think my body have more time to recover..this week i am able to increase 4kg on my squats.


This post has been edited by myvi5949: Mar 8 2009, 03:06 PM

Without the bar bro

Chow lol

Monday, march 9: Chest/Triceps

Benchpress
1x10x20kg
1x6x30kg
1x2x40kg
3x6x44kg.

Closegrip bench
3x6x32kg

Dumbell flys
3x10x7kg
superset dumbell press
3x10x7kg

Tricep dips
10,10,5..dis is harder than i thought.

Pushups
15,12,10

Target my presses with a slight angle towards chest/sternum, felt my chest doing more work. Thanks for the tip Potato and Wallpaper.

Diet:
Breakfast: 2 eggs, oats+peanut butter
Lunch: roti jala, 1 fish, apple
Snack: roti jala, 1 fish, whey
Dinner: Brocolli, kidney beans
Post workout: whey + dextrose
Prebed: 2 eggs, whey, oats+peanut butter

diet sucks today mainly coz i am too lazy to go out today

Wednesday March 11: Back/biceps

Deadlift
warmup:
1x8x20kg
1x4x30kg
1x1x40kg
workset:
3x6x50kg

Bent over barbell rows
2x6x44kg
1x6x46kg PR

One arm T-bar rows
3x6x25kg

Concentrated/negative curls
3x6x10kg
Extra sets left arm: 2x6x8kg

Pushups
27,15,10

Diet: Just trying something out from Kmaru journal

Snack: oats+peanut butter, 1 pear
Breakfast: 4 slice raisin bread, 1 piece chicken
Lunch: 4 slice raisin bread, 1 piece chicken
Snack: 4 slice raisin bread, 1 piece chicken
Pre workout: some peanut bread, whey
Post workout: whey+dextrose
Dinner: chicken soup, brocolli, 2 eggs

I have to attend a seminar.. so got no time for workout this weekend.

Anyways..here the workout for

Friday, 13 March 2009: Shoulders/traps/forearms

Military Press
1x8x20kg
1x6x22kg
1x2x26kg
workset:
1x6x28kg
3x6x26kg

Side lat raise
4x8x5kg per db

Shrugs
4x8x40kg

Hammercurls
3x8x10kg

Pushups
23,15.12



This post has been edited by myvi5949: Mar 17 2009, 10:44 AM

The long awaited progress pic:



Gained 8kg after 4 months of bulking (refer my 1st workout post) . Some of the gain is from fat.. good progress on the arms and back. My waist size went from 30" to 31". Contemplating on cutting now. I would start cutting as soon as i figure out how to arrange the diet.

This post has been edited by myvi5949: Mar 17 2009, 10:48 AM

Thanks for the kind comments. Today is a gruesome day for me..its squats day

Tuesday march 17: Legs

Squats
warmup
1x8x20kg
1x6x30kg
1x2x42kg
workset
3x6x46kg

Calf raise
2x8x46kg

Lunges
2x8x35kg

Pushups
25,20,10

Diet:

Snack: 2 eggs
Breakfast: Rice, fish
Lunch: Rice, lotsa beef
Pre wo: oats+honey+HL milk
Post wo: whey+dextrose
Dinner: Large serving veges, 2 eggs
Prebed: fish, HL milk

---

Added on April 2, 2009, 9:23 pmBeen down on relationship problems lately. No motivation.. hopefully i continue training soon.

This post has been edited by myvi5949: Apr 2 2009, 09:23 PM

I havent write here for a loooooooong while. I just start lifting again 3 months ago. i am not a quitter.

i just reached 70kg bodyweight after some training..and intensive eating. lol

also i have gain passion for running..i incorporate running 2-3 times a week.

weight goal: 75kg by march 2013
strength goal: squat 1xbodyweight by ????.

will update soon..


This post has been edited by myvi5949: Nov 28 2012, 04:41 PM

off from work today

morning: 3km run hill training

afternoon: chest

Benchpress
1x10x20kg
1x6x30kg
1x2x40kg
3x6x42kg.

Closegrip bench
3x6x30kg

Dumbell hammer curls
3x10x10kg
decline dumbell press
3x10x10kg

Pushups
22,22,20

Tricep dips
10,10,10

3km run at 20:45 minutes. flat.

back day:
deadlift 50kg x 3 x 6
barbell row 30kg x 4 x 8
db upright row 10kg x 2x 8
8kg x 2x 8
7kg x 2x 8
db bent row 14kg x 3 x 8
db bench pull over 10kg x 3 x 10
pushups 10, 30, 20, 12

This post has been edited by myvi5949: Dec 1 2012, 05:44 PM

4/12/2012

military press 25kg x 2 x 8
20kg x 2 x 8
flat db flys 7kg x 5 x 10
shrugs 35kg x 3 x 10
flat guillotine press 25kg x 8 x 5

---

Added on December 6, 2012, 7:02 am5/12/12
run 3km flat 21:50 min.

This post has been edited by myvi5949: Dec 6 2012, 07:02 AM

chest:

bench press
1x3x25kg
1x3x35kg
1x6x42kg
3x6x40kg
3x6x35kg
3x6x30kg

db press
4x10x10kg

dips
5x10

pushups
5x10



This post has been edited by myvi5949: Dec 9 2012, 11:24 PM

December 9, 2012, 11:20 pm
back day:

deadlift
40kg x 1 x 10
50kg x 1 x 6
52kg x 3 x 6

db bench pull over
11kg x 3 x 10

barbell row
20kg x 1 x 8
30kg x 3 x 8

pushups
20, 23, 20

db bent row
14kg x 3 x 10

workout at 11 pm.. or am i just dreaming..

squat 1 x 15 x 30kg

benchpress
1x6x20kg
1x6x30kg
1x6x40kg
3x6x42kg
3x6x35kg
3x6x30kg

hammercurls
3x10x10kg

closegrip bench
3x6x32kg

flys
3x10x8kg

pushups
22,20,22