1 Week Out

7 Weeks of Diet and 42 days of training in this 7 weeks. 1 Week to go to see what I have change toward my physique. Some say I have no life and most people tell me to get a life. In 1 day there is 24hours and in those 24 hours I only spend 2 hours max in the gym, 8 hours of sleeping and 8 hours of working and yet I still have 6 hours for my leisure and family time. My question "how do you make use of your time ?" Here is my progress

SHOULDER

My Training tend to get interesting same goes with my physique. Everyday the same food at the same time and I'm getting bored of it but what I love is the changes towards my physique. Today for my training I invited Nazri Pulong. Short history about Nazri :

Born FEB 1975

MR Selangor Champion w/weight from 2004 - 2006
MR Selangor Champion m/weight 2009
MR Malaysia Champion w/weight 2006

BB Military Press

1 x 30kg x 12 reps
1 x 35kg x 12 reps
1 x 40kg x 12 reps

DB Side Lateral

1 x 40lb x 25reps
1 x 40lb x 20reps
1 x 50lb x 20reps

EZ bar Front Raise + EZ Upright Row
(Sorry forgot the weight)

Cable Reverse Fly

1 x 33lb x 20reps
2 x 42lb x 15reps

BB Shrug

1 x 20kg x 15reps
2 x 40kg x 12reps

LEG

1 of my lagging part is my wheals, so to improve it I train twice a week. I enjoy doing super set to push more blood in those targeted area. Location was in Fitness First THE CURVE

LEG EXTENSION

1 x 30kg x 30reps
1 x 50kg x 20reps
1 x 60kg x 15reps
1 x 70kg x 10reps

LEG EXTENSION - drop set

3 x 60kg x 10reps
3 x 40kg x 12reps
3 x 30kg x 12reps

Hip ABDUCTOR

3 x 40kg x 30reps

FRONT SQUAT + SMITH SUMO SQUAT

1 x 40kg x 15reps + 1 x 40kg x 12reps
2 x 80kg x 10reps + 2 x 60kg x 10reps

LEG PRESS

1 x 200kg x 15reps
1 x 300kg x 12reps
1 x 400kg x 10reps

SITED LEG CURL

1 x 30kg x 25reps
1 x 40kg x 20reps
1 x 40kg x 15reps

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 !!

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.

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.

Ajuga Turkestancia

Ajuga Turkestancia contains the compound Turkesterone, and is a popular natural anabolic product in the former USSR. Taken with Rhaponticum Carthamoides has been shown to increase strength.

Vinpocetine

Vinpocetine is chemically related to, and derived from vincamine which easily crosses the blood brain barrier to dilate blood vessels, enhance circulation in the brain, improve oxygen utilization, make red blood cells more pliable and increasing neuronal ATP bio-energy production. Levels peak in the bloodstream within an hour and a half after ingestion.