Did leg prss for the first time today instead of bb squats. Felt weird. Much easier to do. I reckon I could have gone for an extra 40lbs or so, but whatever la...

Because leg press wasn't as taxing as squats, as well as I didn't go for maximum weight, I didn't get the usual nausea today. Hooray! Haven't felt so good on a leg day since god knows when.

And because of lighter load on my main exercise and no nausea, I guess I was able to go heavier than usual for all the other exercises. Leg extensions felt surprisingly easy.

Will return to squats next week. Maybe. I don't know. It feels more effective, bt it also brings in more disadvantages. Decisions, decisions.


Sunday - Leg Day (21 June 2009)

Leg Press Machine
Warm Up
90 lbs x 10
180 lbs x 6
180 lbs x 6

Workout
250 lbs x 12
290 lbs x 10
300 lbs x 10
300 lbs x 10


Leg Curls
68 kg x 12
75 kg x 10
75 kg x 10
68 kg x 11


Leg Extensions
47 kg x 12
54 kg x 12
54 kg x 12
47 kg x 12


Standing Weighted Calf Raise Machine
61 kg x 20
70 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: 60 mins


Diet

Breakfast: Cereals + Milk, some Siu Mai
Lunch: Porridge + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, Dragon fruit
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

I was busy today. Went I reached home it was like really late, and I took a short nap before hitting the gym. Felt dizzy after the nap, no mood at all, but felt much better once I started lifting the weights.

Somehow my endurance today damn good. Can do biceps and triceps with my heaviest weight (which is actually quite light for the average BB-er) for all the sets. Weird. Normally I would be forced to use lighter weights in following sets, but not this time. Hope to keep this up.

Alot of lenglui in the gym today btw.


Monday - Arms Day (22 June 2009)

One-arm Dumbbell Curls
25 lbs x 12
25 lbs x 10
10 kg x 12
10 kg x 12


One-arm Hammer Curls
10 kg x 11
10 kg x 9


Triceps Press Machine
85 kg x 12
95 kg x 10
95 kg x 10
95 kg x 9
85 kg x 11
85 kg x 10


Dumbbell Shrugs (Per side)
60 lbs x 18
50 lbs x 22
60 lbs x 15
60 lbs x 15


Torso Rotation Machine (per side)
Nil


Wrist Curls
7 kg x 24
9 kg x 18
9 kg x 16


Reverse Wrist Curls
6 kg x 14


-End of Workout-
Total Workout Time: Forgot


Diet

Breakfast: 1 scoop Oats, 250ml Milk, 2 slices Butterscotch bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout/Dinner: Rice + dishes, Papaya
Snack: 300ml Milk + Whey
Supper: Undecided

Strength is damn freaking pathetic today. I was sure I would have an increase in strength but instead I became much, MUCH weaker, so much so that it is still puzzling me now.

First set was okay, 60 lbs x 11. Then I attempted the 70 lbs. Failure. Only managed 6 reps. And then thereafter everything went downnnnnnhill. Worst performance in a while.

Btw, did my incline smiths and machine press sets alternately. Same for the cable crossover variations.


Thursday - Chest Day (25 June 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 12
25 lbs x 12
45 lbs x 7

Workout
60 lbs x 11
70 lbs x 6
60 lbs x 8
50 lbs x 8


Incline Smith Bench Press
110 lbs x 8
90 lbs x 7
80 lbs x 10
80 lbs x 8


Machine Chest Press
54 kg x 10
54 kg x 8
47 kg x 10
47 kg x 9


Incline Cable Crossover (Total weight)
15 kg x 13
15 kg x 9


Cable Crossover (Total weight)
20 kg x 13
20 kg x 12


-End of Workout-

Total Workout Time: 65 minutes


Diet

Breakfast: Cereals + Milk, 2 slices Wholemeal bread
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 250ml Milk, Dragon fruit
Postworkout: 300ml Milk + Whey
Dinner: Probably at some western restaurant
Supper: Undecided

This post has been edited by wallpaper89: Jun 26 2009, 11:06 AM

Skipped workout yesterday due to heavy fatigue.

Was very tired today as well, after coming back from playing pool. Was running late too. But I can't skip, cuz I adu skipped yday... so I went anyway, but I did fewer sets than usual. 6 sets vertical and 6 sets horizontal.

Somehow I feel that I use more of my right lats than my left. >.<


Saturday - Back Day (27 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
80 lbs x 10
120 lbs x 6

Workout
150 lbs x 10
150 lbs x 9
140 lbs x 10


Close-grip Pulldowns
120 lbs x 10
100 lbs x 11
100 lbs x 10


One-arm Standing Cable Rows
45 kg x 12
45 kg x 12
45 kg x 10


Seated Cable Rows (Overhand grip)
120 lbs x 12
130 lbs x 10
120 lbs x 10, 90 lbs x 5


Half-assed Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


Hyperextensions
BW x 45


-End of Workout-

Total Workout Time: 53 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

Dayummmm... My shoulder strength increased quite significantly in just one week. Why can't my chest and back be like this? But no worries, because time overcomes anything and everything!

Damn cheebye lah my neighbour's kids. Last time one of them threw firecrackers at his dog and I farked him off. Now the youngest one is shooting BB guns at my maid. I warned him not to do it again, but if he dares to do it again I'll go straight to his parents. GG lah him masa tu...


Sunday - Shoulder Day (28 June 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
20 lbs x 12
20 lbs x 12
35 lbs x 6

Workout
45 lbs x 13
50 lbs x 10
50 lbs x 10
45 lbs x 9


Machine Shoulder Press (Hammer grip)
39 kg x 10
32 kg x 10


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 13
9 kg x 13
9 kg x 10
7 kg x 13


Rear delt/Row Machine
35 kg x 13
35 kg x 13
35 kg x 12
25 kg x 15


-End of Workout-
Total Workout Time: 59 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Large dry wantan mee, 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk, some leftover Mango Delight cake
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

This post has been edited by wallpaper89: Jun 29 2009, 06:19 PM

Shit.. today memang hailat. I think I pushed myself too much on the squats. A few reps there I seriously thought I was a goner. Push halfway up then suddenly stuck in the air, GG!

And as usual I started getting nauseous after the squats, but initially it wasn't so bad so I went on and continued doing normal workouts. I did have prolonged periods of rest in between sets due to the nausea though.

As a result of my recklessness, I puked after completing the last set of leg extensions. I instinctively cupped my hands to contain the vomit, but it still managed to spill out a bit. Walked towards the changing room awkwardly with my hands still cupped. Got the janitor to clean the remains later. I wonder if anyone else noticed me puking? I was right beside the dance class when it happened =.=

The first thought that crossed my mind after I vomit was, "Fark... my precious nutrients!!!"


Monday - Leg Day (29 June 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10
50 lbs x 10

Workout
150 lbs x 10
150 lbs x 9
140 lbs x 8


Leg Curls
68 kg x 13
75 kg x 10
75 kg x 9
54 kg x 20


Leg Extensions
47 kg x 13
54 kg x 12
54 kg x 12
54 kg x 11

*this is when I puked*

Standing Weighted Calf Raise Machine
70 kg x 15
70 kg x 15
70 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: 70 mins


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes, Pineapples
Preworkout: 4 half-boiled eggs, 150ml Milk, 2 slices Breakthru bread
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

This post has been edited by wallpaper89: Jun 29 2009, 06:30 PM

LOL, and why is that supposed to be a good thing? hahaha!

Haha, remember the dude who claimed he ate his own vomit? It sounds so bizarre and unbelievable if you think about it. The stench and the texture, eugh!!

Anyway today my arms macam biasa lah. Surprisingly my wrist curls decreased in performance. To top it off, form for left arm was a bit off...

Could have definitely gone heavier for triceps, but decided to just remain in my comfort zone for now. No hurry.

Did some light cable crossovers just for the heck of it.

Hit the gym kinda late, so therefore no postworkout. I'll skip that and go straight to having my dinner.

Measured my weight immediately after workout. Celaka, the increase is damn negligible lah, emo adi. BF still stuck at 14.6%, weight is now 75.2kg. Probably less cuz I dun trust the accuracy of their ciplak machine.


Tuesday - Arms Day (30 June 2009)

Concentration Curls
25 lbs x 12
25 lbs x 10
25 lbs x 9


One-arm Dumbbell Curls
25 lbs x 10
10 kg x 10
10 kg x 10


Triceps Press Machine
95 kg x 10
85 kg x 13
85 kg x 12
95 kg x 9
85 kg x 11
85 kg x 10


Dumbbell Shrugs (Per side)
60 lbs x 20
60 lbs x 20
60 lbs x 20
45 lbs x 20


Just-for-fun Incline Cable Crossovers (Total weight)
10 kg x 15
10 kg x 15


Torso Rotation Machine (per side)
Nil


Wrist Curls
9 kg x 20
9 kg x 18
9 kg x 15


Reverse Wrist Curls
5 kg x 15
5 kg x 12


-End of Workout-
Total Workout Time: 70mins


Diet

Breakfast: 500ml Milk, 1 homemade butter cake, 1 random cheese bread from some bakery.
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 banana
Postworkout/Dinner: Rice + dishes
Supper: Most likely 300ml Milk + Whey + 1 banana/butter cake

Omg, damn friking emo today. This is probably one of the worst, or possibly even THE worst, workout I've ever had in my life.

My performance today was seriously depressing. Remember how I did 70lbs x 6 last week as the second set into my workout? You don't, but now I'm telling you I did. Today I tried doing it as the first set, but failed to even get into position. Damnit! I attempted the 70lbs several times but always failed when trying to get into position. It feels as if I have zero control over the dumbbells. After 3 or 4 attempts, I was frus as hell and went on to the 60 lbs instead.

That's not even the worst part yet. I did two sets of incline DBs, only to realize that I am performing very, very badly today. Fine. I move on to doing the easier exercise, smith inclines. But I could barely even lift half of what I was lifting last week! Like, wtf? Its as if my muscles are screwing around with me! Just compare my poundages and reps today with last week's, and you'll see why I'm so frus with my chest muscles today. Damn. Even when i tried going lighter with higher reps, my muscles still fail to perform.

Don't know what went wrong and where, but I seriously need to reconsider my chest workout routines. I've been stuck at the 60lbs x 10 for MONTHS, with no progress. And just when I thought I was finally gonna break out of the stalling with the advancement to 70lbs, today I suddenly, and disappointingly, discover that I can't even get into the starting position. Back to square one again. Damn damn damn.

Due to the highly stressful levels of frustration, I decided to cut my workout short and did much less sets today than usual.


Friday - Chest Day (3 July 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
25 lbs x 12
25 lbs x 12
50 lbs x 6

Workout
60 lbs x 11
60 lbs x 9


Incline Smith Bench Press (superset with below)
110 lbs x 6, 70 lbs x 6
90 lbs x 7


Machine Chest Press (superset with above)
61 kg x 9
54 kg x 8
47 kg x 9


DB Incline Bench Press
40 lbs x 9


Incline Cable Crossover (Total weight)
15 kg x 15


Cable Crossover (Total weight)
20 kg x 15


Machine Chest Press
40 kg x 15


-End of Workout-

Total Workout Time: 55 minutes


Diet

Breakfast: Cereals + Milk
Postworkout: 300ml Milk + Whey

This post has been edited by wallpaper89: Jul 3 2009, 12:20 PM

Diet lousy these past few days. Lacking.

Took measurements after the workout, 75.2kg and 15.7% BF. That's odd for my BF to be shooting up after surviving 3 days of Bootcamp's intense cardio exercises.

Cacat gym. Alot of equipment breaking/broke down already. I wanted to try my hand at doing barbell inclines but the adjustment screw rosak, so the seating couldn't be adjusted to a safe and comfortable level.


Tuesday - Chest Day (14 July 2009)

Incline Smith Bench Press
Warm up
50 lbs x 10
70 lbs x 8

Workout
120 lbs x 10
120 lbs x 9
100 lbs x 10
100 lbs x 9


DB Incline Bench Press (Per dumbbell)
45 lbs x 9
45 lbs x 9
40 lbs x 10
40 lbs x 9


Machine Chest Press (superset with above)
54 kg x 10
54 kg x 8
47 kg x 9
40 kg x 12


Incline Cable Crossover (Total weight)
15 kg x 15
15 kg x 12


Cable Crossover (Total weight)
20 kg x 14
20 kg x 12


-End of Workout-

Total Workout Time: 60 minutes


Diet

Breakfast: 250ml Milk + 1 Twiggies
Breakfast: 2 Wholemeal chicken sandwich
Lunch: Chicken rice
Lunch: Small portion chicken rice
Snack: 2 half-boiled eggs
Postworkout: 250ml + Whey

Don't know if its a good thing or not, but I don't look fat at all,.. more like all skin and bones only

Great workout day because the back cable machines are right in front of and facing directly at the dance studio. And today there's a confident chick dancing all through my first 11 sets of workout. Motivation?


Wednesday - Back Day (15 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
90 lbs x 10

Workout
140 lbs x 12
150 lbs x 10
130 lbs x 11
130 lbs x 10


Close-grip Pulldowns
100 lbs x 12
100 lbs x 11
110 lbs x 9
90 lbs x 12


Seated Cable Rows (Overhand grip)
120 lbs x 12
130 lbs x 10
130 lbs x 9


One-arm DB Rows
45 lbs x 12
45 lbs x 12
45 lbs x 12


Half-assed Dumbbell Shrugs (Per dumbbell)
Nil


-End of Workout-

Total Workout Time: 55 minutes


Diet
Breakfast: 1 Twiggies, 250ml Milk, 1 slice choco raisin bread
Breakfast: 2 Wholemeal tuna sandwich, 250ml Milk
Snack: Watermelon, 4 pcs nuggets
Lunch: Small portion fried rice + random stuff
Snack: 2 half-boiled eggs
Postworkout: 250ml Milk + Whey

Eh post above dated wrongly. Supposed to be 15th July, not June.

Quick workout today. Wanted to do 40lbs for 4th set but the dumbbells cacat. Had to settle for 35 instead. Damn suck la the gym, everything seems to be breaking down now. Anything that isn't missing is broken. Damn.


Friday - Shoulder Day (17 July 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
25 lbs x 12
30 lbs x 10

Workout
45 lbs x 12
50 lbs x 10
50 lbs x 8
35 lbs x 14
35 lbs x 12


Machine Lateral Raise
32 kg x 12
32 kg x 12
32 kg x 12
25 kg x 12


DB Reverse Flyes (Per DB)
10 kg x 15
10 kg x 15
10 kg x 15

-End of Workout-
Total Workout Time: 53 minutes


Diet

Breakfast: 1 scoop Oats
Breakfast: 250ml Milk, 2 slices Butterscotch bread
Lunch: Nasi lemak ayam
Preworkout: 3 half-boiled eggs, 250ml Milk
Postworkout: 250ml Milk + Whey

Wah I thought wanna relax today do leg press instead of squats. Cb, after leg press terus nausea gila. Had to go changing room and rest for damn friking long. Chat with this guy who was planning expansion for MyFitness for a while, which helped distracted me off the nausea.

Because of the longggggggg break I had energy to do relatively heavier weights with the extensions later on than I normally would.

Gym damn empty today, probably cuz everyone go watch MU vs Msia at the stadium 1km away.


Sunday - Leg Day (18 July 2009)

Leg Press
Warm Up
55 kg x 12
85 kg x 10

Workout
145 kg x 10
155 kg x 9
145 kg x 10


Leg Curls
68 kg x forgot
75 kg x forgot
75 kg x forgot
68 kg x forgot


Leg Extensions
54 kg x 15
61 kg x 12
68 kg x 12
68 kg x 11


Standing Weighted Calf Raise Machine
70 kg x 18
70 kg x 15
70 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: Irrelevant cuz of uber long rest time


Diet

Breakfast: Cereals + Milk, 2 slices choco raisin bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 150ml Milk, 1 banana
Dinner: KFC dinner plate
Supper: Milk + Whey?

Shit, terlebih tidur today. Woke up late. Decided not to hit the gym cuz I prefer not to rush my workout. Went to get a hair cut, on the way back saw my family walking towards the park to play badminton. Joined them. Forearms are sore now, left and right. Thought if I used my left hand I'd be able to lighten the load on the right, mana tau both also kena in the end. Futsal tomorrow. So my plan is to do Arms day on Tuesday. Then resume normal 5-day cycle on Friday.


Diet

Breakfast: 500ml Milk, Grapes, Dragon fruit
Lunch: Porridge + shredded pork meat + kiam chai
Tea: 4 half-boiled eggs, 1 banana, 250ml Milk
Dinner: Bak kut teh
Supper: Milk + Whey?

Rasa semangat jer hari ni

And the best part is... while I was on my way home I saw this really, really sweet looking chick! Too bad she's walking with what looks like her bf... Aih. Lol

Skipped the planned Arms day I was talking about in my previous post. Forearms hurt too much from badminton. Stayed at home and did biceps and triceps deloading with 5kg DBs instead.


Friday - Chest Day (24 July 2009)

Incline Smith Bench Press
Warm up
50 lbs x 10
50 lbs x 10

Workout
110 lbs x 12
130 lbs x 10
110 lbs x 10
100 lbs x 10
100 lbs x 9


Incline Cable Crossover (Total weight)
15 kg x 15
15 kg x 15
15 kg x 13


Machine Chest Press (superset with above)
47 kg x 14
54 kg x 9
47 kg x 10
40 kg x 11


Cable Crossover (Total weight)
20 kg x 15
20 kg x 14
20 kg x 13


-End of Workout-

Total Workout Time: 60 minutes


Diet

Preworkout: 3 half-boiled eggs, 3 slices Oatmeal raisin bread, 125ml Milk
Postworkout: 250ml Milk + Whey

My middle left back hurts when I rotate my torso to the anti-clockwise. Its not muscle pain. I don't know the source of the pain, but it feels serious. It started yesterday night. I was just having my supper, and when I stood up the pain struck me so suddenly, with no warning signs. Went to bed, woke up, the pain is still there. Feels like some nerve damage or something lol. Feels dangerous. But it didn't affect my back workout today, except only a little when I was doing DB rows.

Forearms were weak today. Nearly dropped the weights during shrugs.


Saturday - Back Day (25 July 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
70 lbs x 12
80 lbs x 12

Workout
140 lbs x 12
160 lbs x 8
140 lbs x 10
130 lbs x 10


Close-grip Pulldowns
110 lbs x 12
110 lbs x 10
100 lbs x 12
100 lbs x 11


Seated Cable Rows (Overhand grip)
140 lbs x 10
140 lbs x 8, 140 lbs x 2
110 lbs x 11


One-arm DB Rows
50 lbs x 12
50 lbs x 10


Half-assed Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: didn't see time


Diet
Preworkout: 3 biji siu mai, 3 half-boiled eggs, 3 slices chocolate raisin bread, 125ml Ribena
Postworkout: 250ml Milk + Whey

Ran out of milk today.

Today macam damn weak. So I used less heavier weights for the sake of keeping my form in check. Form for lateral machine raises could have been better, can feel that I used my left delts more than my right to push the weight up.


Sunday - Shoulder Day (26 July 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
20 lbs x 12
20 lbs x 12

Workout
45 lbs x 12
45 lbs x 12
45 lbs x 11
45 lbs x 10
40 lbs x 11


Machine Shoulder Press (Hammer grip)
39 kg x 10


Machine Lateral Raise
32 kg x 13
32 kg x 13
32 kg x 12
25 kg x 6, 32 kg x 6, 25 kg x 5


DB Reverse Flyes (Per DB)
10 kg x 15
25 lbs x 12
25 lbs x 10
10 kg x 13

-End of Workout-
Total Workout Time: 65 minutes


Diet

Preworkout: 4 half-boiled eggs, 1 ban cheng kuih, 1 scoop Oats
Postworkout: Whey, Oranges

This post has been edited by wallpaper89: Jul 28 2009, 12:08 AM

Rasa kuat jer hari ini. Maybe because I did only two sets of main lift, the leg presses. But even with only two sets, it was enough to get my heart beating like it was about to explode and I ALMOST felt nauseous (but narrowly escaped). So anyway from now on I'll just restrict my main lifts to a mere two sets. I think being nauseous is counter-productive, so its better for me to not take any risks.

On a side note, the leg presses form doesn't hit the quads as much as I would want it to. Also I can't imitate the motion of below parallel squats on the leg press. Heck, even getting to parallel is already nearly impossible. The best was to just settle for nearly parallel. I should go back to BB squats next week. See mood how.


Monday - Leg Day (27 July 2009)

Leg Press
Warm Up
65 kg x 12
85 kg x 12

Workout
155 kg x 12
165 kg x 10


Leg Curls
68 kg x 15
75 kg x 12
82 kg x 10
68 kg x 12


Leg Extensions
54 kg x 15
68 kg x 12
75 kg x 12
75 kg x 12


Standing Weighted Calf Raise Machine
70 kg x 18
79 kg x 15
79 kg x 13
70 kg x 15


-End of Workout-

Total Workout Time: 55 minutes i think?


Diet

Breakfast: 2 slices Butterscotch bread, 250ml Milk
Breakfast: 2 Wholemeal egg sandwiches, 250ml Ribena
Lunch: Chicken rice with breast
Snack: 4 half-boiled eggs, 250ml Milk
Snack: 2 slices Butterscotch bread
Postworkout: 250ml Milk + Whey

Wow wth, I just realized my last proper Arms day was on 30th June, which is almost a month ago. WTF! So its not surprising that my strength dropped a little, though I'd have expected it to drop more than this. In a sense, my triceps's strength increased a little, too. Though I could feel my chest muscles working slightly while doing the triceps press. I don't really mind though, since I enjoy working the chest muscle most since its my worst-built body part.

This is my first proper shrugs in quite a while, too...

Workout took longer than planned because was chatting with some other guy about his progress in the gym.


Tueday - Arms Day (28 July 2009)

Concentration Curls
25 lbs x 12
25 lbs x 10
10 kg x 11


One-arm Dumbbell Hammer Curls
10 kg x 10
9 kg x 12
9 kg x 13


Triceps Press Machine
95 kg x 12
95 kg x 12
95 kg x 10
85 kg x 12
85 kg x 10
75 kg x 13


Dumbbell Shrugs (Per side)
50 lbs x 20
60 lbs x 20
60 lbs x 20
50 lbs x 20


Torso Rotation Machine (per side)
45 kg x 25
55 kg x 22
75 kg x 18


Wrist Curls
9 kg x 22
10 kg x 18
9 kg x 18
7 kg x 15


-End of Workout-
Total Workout Time: 75mins


Diet

Breakfast: 2 slices Butterscotch bread, 250ml Milk
Breakfast: 2 Tuna Wholemeal sandwiches, 250ml Milk
Lunch: Bak kut teh
Preworkout: 3 half-boiled eggs, 1 slice Wholemeal bread, 250ml Milk
Postworkout: 250ml Milk + Whey

Damn, I just had a look in the mirror and I think my body looks awesome, especially my back, legs and shoulders. used my sister's handheld mirror to check my back out, didn't know I had such a nice natural V-shape from a back view

The only two parts of me that looks out of place is the chest and the abs. The abs are not symmetrical by virtue of genetics, but that's not the main problem. The main problem here is that my chest is really flat and I dare say that it is quite ugly, hence making the abs look like its bulging out and out of place when really it isn't.

Well, I hope the shape of my chest will improve in the year(s) to come and eventually I will look more aesthetically pleasing. I'm still hoping for my consistent workout and diet to pay off in the end. Chesssssssstttttt!!