LEG

Q.What do I do on my past weekend ?

A. I might go for a movie to catch Alice in Wonderland or maybe KL Drift 2 or I might go for a drink or 2 with friends but I ain't that PUSSY enough to do so. What we man of iron loves to do on weekend is to push our physical and metal to the extreme. Let me define Extreme, 20 sets of leg set less than 2 hours. Training under Azlisham (7 xMr.Malaysia) and his boys showed me that human body can go beyond our limit just with a few shout and laugh ...

LEG EXTENSION

1 X 30KG X 30REPS
1 X 50KG X 25REPS
1 X 60KG X 20REPS
1 X 70KG X 15REPS

LEG EXTENSION DROP SETS

4 X 70KG X 10 REPS
DROP
4 X 50KG X 10 REPS
DROP
4 X 30KG X 12 REPS

LEG PRESS

1 X 200KG X 20REPS
1 X 250KG X 20REPS
2 X 300KG X 15REPS

SMITH SQUAT

1 X 80KG X 12REPS
3 X 120KG X 10REPS

SMITH SUMO SQUAT

4 X 40KG X 15REPS

ARM

14/03/2010 SUNDAY

I begin my day early with some heavy breakfast. Was at the gym around 8.30a.m and my training partner for today is Spencer. I'm consuming Nutrabolic Growth factor + dextrose during my training period.

ARM 65 MIN TRAINING

BICEP CURL EZ BAR

1 SET X 40LB X 20 REPS
1 SET X 60LB X 15 REPS
2 SET X 90LB X 10 REPS

INCLINE DB ALTERNATE CURL

1 SET X 20LB X 12 REPS
1 SET X 25LB X 10 REPS
1 SET X 30LB X 10 REPS

DB CONCENTRATION CURL

1 SET X 20LB X 12 REPS
1 SET X 25LB X 12 REPS
1 SET X 30LB X 10 REPS

MACHINE PREACHER CURL

1 SET X 20KG X 12 REPS
2 SET X 25KG X 10 REPS

TRICEPS PUSH DOWN

1 SET X 35LB X 20 REPS
1 SET X 45LB X 15 REPS
1 SET X 47LB X 08 REPS

SINGLE ARM TRICEPS EXTENSION

1 SET X 25LB X 12 REPS
1 SET X 30LB X 12 REPS
1 SET X 35LB X 10 REPS

CABLE OVER HEAD PRESS

4 SET X 20KG X 12 REPS

MEAL of the DAY

13/03/2010

I'm in my second week of diet, still consuming moderate amount of carbs and slightly high on my protein. I only consume protein every morning for my breakfast and on my cheat day.

CHEAT DAY - happen only in a day every 4 to 5 days of diet. On cheat day I'll consume clean carbs almost on every meal. The reason why I have a cheat day is because after 4 to 5 days of diet my body tend to be tired due to lack of calorie and chances of me getting injured from my heavy duty training are higher.

A'ite, here's my breakfast and meal of the day. It took me around 30min to finish cooking my meal and pack my supplements.

Back & Shoulder

12/03/2010 FRIDAY

Today I have 2 sessions of workout. One in the morning and the other, in late evening. I begin with back and followed by shoulder.

BACK ( mid- morning ) 55MIN TRAINING

PULL UP

4 SETS X BW X 13 REPS

SMITH MACHINE REVERSE ARM ROW

1 SET X 40KB X 15 REPS
1 SET X 60KG X 12 REPS
1 SET X 60KG X 08 REPS

SITED ROW

1 SET X 60KG X 15 REPS
1 SET X 70KG X 15 REPS
1 SET X 90KG X 12 REPS

REVERSE GRIP PULL UP

3 SET X BW X 12 REPS

LAT PULL DOWN REVERSE GRIP

3 SET X 50KG X 12 REPS


SHOULDER ( late evening ) 45MIN TRAINING

DB PRESS

1 SET X 100LB X 15 REPS
1 SET X 140LB X 12 REPS
1 SET X 160LB X 10 REPS

SMITH MACHINE BEHIND NECK PRESS

3 SET X 40KG X 08 REPS

DB SIDE LATERAL

1 SET X 50LB X 15 REPS
1 SET X 70LB X 10 REPS
1 SET X 70LB X 08 REPS

DB FRONT RAISE

1 SET X 50LB X 12 REPS
1 SET X 70LB X 12 REPS
1 SET X 80LB X 12 REPS

SITED REVERSE FLY MACHINE

1 SET X 33LB X 15 REPS
2 SET X 45LB X 12 REPS

REVERSE CABLE CROSS OVER

3 SET X 15KG X 12 REPS

CALF PRESS

3 SET X 35KG X 20 REPS

SITED CALF PRESS

3 SET X 45KG X 15 REPS

FOOD SUPPLY

I eat minimum at least 5 times a day, sometime it will go up to 7 time. Imagine how much meat I consume in a day, and also the cost. Actually my expense on my food in a month cost less than RM 650. Here's the thing, I didn't purchase my food supply from all those hyper market instead, I myself go to Selayang wet market weekly basis. Its cheap and fresh too. Located just beside Petronas

NSK Trade City Sdn Bhd (Selayang)
Lot 4674 & 4675, Wisma Yap Tieh, Selayang Batu 8, Jalan Ipoh, 68100 Selangor Darul Ehsan.
Tel: 03-6120 7481/84/86
Fax: 03-6120 7487
Business Hour: 24 hours


A'ite, here is my Meal on 5/3/2010. Basically this week diet is more towards poultry, fish and vegetable.

10 WEEKS OF DIET

LIFE - Everybody has their own way to appreciate and enjoy life. We may go for holidays to see what is out there, we may go for drinking, dinning cracking or what so ever that will pop up in our mind but there is one thing that keep us going in life, that is achieving our god damn GOAL !!

Now I'm challenging my self by trying to achieve my goal in 10WEEKS time. Currently I'm standing roughly around 76kg with 20%bf. My target goal end at 27April 2010 but here's the catch, I intend to be heavier with target less than 10%bf. Here's my progress on 2nd MARCH 2010, that is the first week of my challenge.




As you can see I have so many space to improve partly at my weak area such as my arm, chest, shoulder and abs. What I will try to do is to bring up my traps higher, higher peak for my biceps and tighter waist. So many kinds and methods of training that I can apply to fix this lagging body parts. I shall use more compound workout training to increase my mass for the first 5 weeks and combination of compound and isolation to give better muscle fullness and striation for the following week. Embark with me on my journey to extreme physique !!