Malaysia Animal Barbell Club (ABC)

A'ite, at last I able to upload this gathering picture. It was taken around mid July 2009 @ Anabolic Gym and it was the first ever gathering. We begin with some introduction given by me. We have a numbers of Malaysian junior competitive bodybuilder such as :

a. Lokman Hakim (MR.KL Junior Champion >70kg 2008)
b. Syed Iqbal (MR.KL Junior Champion >70kg 2009)
(MR.Malaysia runner up Junior >70kg 2009)
c. Edmon Lew (MR.KL Junior runner up above >70kg 2009)
(MR.Selangor Champion >70kg 2009)

On top of that, we invited IFBB Pro Wong Hong to join us. Our gathering last not more than two hours but it was great to meet some of our young Malaysian's athlete. I do also hope in future more members of Lowyat.net will join us again for the next ABC gathering.

Shoulder 24/11/09

DB Shoulder Press

2 x 80lb x 15reps (warm up)
1 x 100lb x 15reps(warm up)

1 x 120lb x 12reps

2 x 140lb x 10reps

1 x 160lb x 06reps

Sited DB Lateral Raise

2 x 40lb x 15reps

1 x 50lb z 12reps

1 x 60lb x 08reps

BB Front Raise

1 x 50lb x 10reps

1 x 70lb x 09reps

1 x 90lb x 06reps

DB Reverse Fly

3 x 40lb x 12reps

BB Behind Shrug

3 x 90lb x 15reps

Chest Day

23/11/09 - 1220p.m @ Anabolic Gym "The Sanctuary" of body builder

Here's how my program look like. I begin with

Pull up

3 x body weight (B.W) x 12

Decline Fly

3 x 20lb x 12 each side (E.S)

Barbell Bench Press

2 x 90lb x 20

1 x 180lb x 15

1 x 200lb x 20

1 x 250lb x 5

1 x 180lb x 10

Incline Barbell Press

1 x 45lb x 15 ES
2 x 90lb x 12 ES
1 x 100lb x 08 ES

Sited Cable Fly

4 x 50lb x 10 ES

DB Pull Over

3 x 50lb x 12

END

Daily Meal

Currently I'm still trying to gain more weight will a minimal fat of course, so my daily meal would be home cook. The main reason that I'm cooking from home is

1. It's cheaper than buying outside yet contain larger portion of meat.
2. Very economical
3. I get the right amount of protein, fat and carbs
4. Do not need to think what to eat when the time comes

So today is Salmon day.