MEDICAL CHECK UP

My medical check up recently went fantastic! the check up was at Damansara Specialist Centre and i was charged Rm114 for it all! My liver is still bad on the other hand. However! the nurses and the counter girls were checking me out, lol. Though this may sound very vain and some may say self praise is no praise but it is the fact. I'm going to make a comeback after a few month of rest due to unexpected event.

BACK 27/2/2010

I'm hopping around all the gym lately just to get the feel of new environment. Today I'm training at Celebrity Lot 10. How I can describe about the gym, it's BIG ans spacious, tons of equipment for almost every part of the body. The gym located @ the top most floor but there's a thing about the shower room that I dislike.

SETS x REPS x WEIGHT

PULL UP

3 x 15 x BW

DEAD LIFT

1 x 15 x 90lb
1 x 12 x 180lb
1 x 8 x 270lb
1 x 3 x 360lb

REVERSE ARM PULL DOWN

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

DB ROW

1 x 12 x 70lb
1 x 10 x 80lb
1 x 08 x 90lb

SITED CABLE ROW

1 x 12 x 50kg
1 x 12 x 60kg
1 x 10 x 70kg

CABLE UP RIGHT ROW

3 x 15 x 15kg

Shoulder 24/2/10

I'm back on my training regime,no more stupid event or drama will stop me now !! Due to the past incident and thank you GOD it is over, I may concentrate 110% more towards my training & diet. Today I'm heading to Celebrity Sunway to train with our Junior competitive bodybuilder, Joseph. Training start mid day, while waiting for him I bump into my ex-manager " WHAT A SMALL WORLD", and so the training begin.



SET x REPS x POUNDAGE

DB OVERHEAD PRESS

1 x 15 x 50lb
1 x 12 x 70lb
2 x 10 x 80lb


DB LATERAL RAISE

1 x 12 x 15lb (EACH SIDE)
1 x 12 x 20lb (EACH SIDE)
1 x 12 x 25lb (EACH SIDE)
1 x 10 x 30lb (EACH SIDE)

DB FRONT RAISE

1 x 12 x 20lb (EACH SIDE)
1 x 12 x 25lb (EACH SIDE)
2 x 10 x 30lb (EACH SIDE)

DB INCLINE REVERSE FLY

1 x 15 x 15lb (EACH SIDE)
1 x 12 x 20lb (EACH SIDE)
1 x 12 x 25lb (EACH SIDE)
1 x 10 x 25lb (EACH SIDE)

BB BEHIND SHRUG

1 x 15 x 25lb (EACH SIDE)
1 x 15 x 35lb (EACH SIDE)
2 x 12 x 45lb (EACH SIDE)

Meal of the Day

Try to maintain my weight below 75kg, my diet is still home cook. Simple, cheap and yet it taste AWESOME !!

Breakfast : 2 whole Egg + onion with Arab Bread

Lunch : 120grm of Beef steak with mix vegetable.

T/Break : 120grm of Beef Steak with mix vegetable.

Snack : Almond + cashew nut

Dinner : 120grm of Beef Steak with mix vegetable.

Supper : 1 Chicken Tandoori

Nutrabolic Isobolic

Currently I at the beginning of my dieting phase and due to that I'm consuming low calories from carbs and fats. My protein intake is almost the same amount as before but this time I'm using blended Protein. Fast and slow acting protein to promote build lean muscle at the same time also to help feeding my body with quality protein up to 4hrs or so. One of the protein stack that I'm using now is Nutrabolic Isobolic.

Why I choose Nutrabolic Isobolic ?

Cross-Flow Micro-Filtered Whey Protein Isolate – Cross-Flow Micro-Filtered Whey Protein Isolate supplies the highest levels of di-, tri-, and oligo-whey peptides, including over 10% immunoglobulins (vital antibodies that support a balanced, healthy immune response). This process offers the purest, fastest acting and most digestible whey protein available. Native Micellar Casein – In several studies, IsoBolic’s major protein component, Micellar Casein, has proven to maximize net nitrogen retention, absorption efficiency, and protein synthesisiii, iv, v, vi, vii. Micellar Casein behaves like tissue protein (chicken, beef, etc.), because it congeals in the stomach and the breakdown process elicits a time-release effect on protein synthesis. Egg Protein Isolate (Egg Albumin) – Egg Protein Isolate is a rich source of sulphur-bearing amino acids critical to numerous pathways that enhance cell repair. Effectiveness ? I don't feel any bloated feeling like other Blended Protein. Gain some lean muscle without gaining any weight and the best part is I decrease a few percentage of my body fat due to the effect of (EFA's) Essential Fatty Acids including CLA and Flax seed Powder. Rate IT !! I like Isobolic for its 220calories, 45grm of Protein with only 1 grm of sugar per serving. I can accept the taste but that does not mean it taste good. To pricey for every $$$ per serving.