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November 28, 2007

training week 3, change of plan

Filed under: Uncategorized — jones007 @ 2:14 am

Week 3, changed my daily routine. i will train on tuesday, thursday, saturday and sunday. due to working again on december. i will train

Mon rest
Tues leg
Wed cardio
Thur arm
Fri cardio
Sat chest
Sun back

i will need to find time to do my cardio on wednesday and friday. hopefully i can, after work. meal will obviously, have adjustment. and now i need to throw in another meal for the day.

Training day
Meal 0630 1 whole 6 whites, 6 tb oats, 1 ts flax
Meal 0900 *PROBLEM HERE*
Meal 1200 2 meat 2 vege
Meal 400ml milk 1 matrix
Meal 1830 Pre shake
—————————————1 hour training
Meal 1930 post shake
—————————————20 minutes HIIT, bath
Meal 2030 2 meat 2 vege
—- 2200 sleep

Cardio Day
Meal 0630 1 whole 6 whites, 6 tb oats, 1 ts flax
Meal 0930 *PROBLEM HERE*
Meal 1230 2 meat 2 vege
Meal 1600 400ml milk 1 matrix
Meal 1900 Post shake
Meal 2030 2 meat 2 vege
—- 2200 sleep

the only problem is meal 0900. i need to think something of it. damn.

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November 24, 2007

cardio day again.

Filed under: Uncategorized — jones007 @ 1:49 am

well i did some jogging today with sore legs. wasn’t that bad, but ran out of breath a lot faster. stretch my hammies a lot. hope i wont get DOMS tomorrow. tomorrow will be arm day again. gonna hit my shoulders harder!!

Meal 1030 : 1 whole 6 whites 6 tb oats 1 ts flax
Meal 1330 : yong tau fu.
Meal 1630 : 400ml milk 1 matrix
Meal 1830 : 1 whey 1 ts creatine
Meal 1930 : 3 porks 1 vege
Meal 0000 : 1 can tuna and cucumber

lol last meal and dinner was too far away. forgot to check the time. looking good. still low carbs. carbs load day on sat or sun. depends. see how i’ll do

November 23, 2007

Legs day

Filed under: Uncategorized — jones007 @ 12:33 am

legs day aka hell day. did single leg press at 240lbs per leg! max already. so fucked up. watch hitman today! one hell of a movie! loved it. mimics the game exactly. timonthy sure is one hell of a actor. haha..

Meal 1030 : 1 whole 6 whites, 6 tb oats 1 ts flax
Meal 1330 : 1 mee 2 meat 1 vege
Meal 1600 : 400ml milk 1 matrix
Meal 1730 : pre shake
Meal 1900 : post shake
Meal 2045 : 2 chicken 1/2 potato 1/2 vege, 1 hotdog

not eating enough. god damn still hungry. gonna go grab some tuna and sausage before i sleep. hahahaha.

November 22, 2007

Cardio day

Filed under: Uncategorized — jones007 @ 10:58 am

from now onward i think i’m gonna update it the next day, always forget to update before i sleep. well i somewhat still remember roughly tho.

Meal 1100 : 1 whole 6 white, 6 tb oats, 1 ts flax
Meal 1400 : 1/2 rice 2 fish 1 vege
Meal 1700 : 400ml milk, 1 matrix
Meal 1815 : 1 whey, 1 ts creatine
Meal 1900 : 0 rice, 2 meat, 1 vege
Meal 2230 : 1 chapati 1 1/2 meat

nothing much happened yesterday. just another boring day. aaaah gonna start working soon again man.. this sucks.. if i dont work nobody can feed my heavy fat ass. damn it

November 21, 2007

Chest Day

Filed under: Uncategorized — jones007 @ 12:09 pm

HMM this is for yesterday again, for 20th nov.. hell time passes damn fast.. gonna be working soon again. gotta earn some bucks to feed my fat ass who needs 600 every 3 month sole for supplements vitamins and other good stuff. hell. bodybuilding aint cheap, but u will definitely love the result lol..

anyway i added dumbbell straigth arm pull overs for chest.. didn’t feel my chest working at all =.=” dumb fuck who told me this is a chest exercise, i felt my lats doing all the work.

Meal 0930 : 1 whole 6 white, 6tb oats, 1 ts flax
Meal 1230 : fried mouse mee
Meal 1530 : 400ml milk, 1 matrix
Meal 1730 : pre shake
Meal 1900 : post shake
Meal 2100 : 1/2 rice, 2 muttom 2 vege
Meal 0100 : 2 chicken

looking good. became 7 meals again lol.. not bad la.. slept late yesterday.. only 1 fried word.. grandma’s cook. cant deny it lol

November 20, 2007

training week 3, Back Day

Filed under: Uncategorized — jones007 @ 10:09 am

This is for 19 november. crazy back day. did heavy deadlifts, heavy long bar row, heavy bent over row, lats pull down and cable rows. with straps! hahaha helped a lot in concentrating on my back. very nice day. woke up today with a sore lower back, sore rear delts and sore upper back. long bar row is fun man. altho very demanding on lower back after deadlifts. i can do pretty heavy shit with it lol

alright yesterday’s meal was looking fine.

Meal 0930 : 1 whole 6 whites, 6 tb oats 1 ts flax
Meal 1230 : dim sum.
Meal 1530 : Pre shake
Meal 1700 : post shake
Meal 1800 : 1/2 rice, 2 chicken 2 vege
Meal 2200 : 400ml milk, 1 matrix

6 meal ONLY! LOL
my stomach was fucked up after last saturday night’s mac donald. fuck it man. took yakult yesterday night so today woke up with a much better tummy. i think i gotta take yakult everyday i guess. 90 cents 1 small bottle. 1 bottle a day, ok la i think lol

we’ll see how it goes. live a healthy life jones!

November 18, 2007

Arms Day

Filed under: Uncategorized — jones007 @ 2:12 am

Today’s Arm day is kinda good. did a lot for deltoids. hope they will grow! hit them hard! triceps, biceps too. not very satisfying for deltoids tho, didn’t do enough. couldn’t do more but i expected to do more. next week baby. gonna fuck them hard.

today’s meal are

Meal 1130 : 1 whole 6 whites, 6 table spoon oats, 1ts flax
Meal 1330 : one mee rebus, 2 fish 1 pork 1 vege
Meal 1700 : 400ml milk, 1 matrix
Meal 1930 : 1 beef 1 vege
Meal 2100 : pre shake
Meal 2230 : post shake
Meal 0000 : 2 meat 2 banana pie

looks dirty eh. yeah curse my self, god damn it.

November 17, 2007

Total Rest Day

Filed under: Uncategorized — jones007 @ 1:57 am

OMG. i totally forgot to update leg day! maybe i was so damn fukked for the night after legs. did 24 sets of legs. 6 exercise. damn..quads and hammies were burning like fire!! haha i like it

this is the total rest day, high calories day.. as suppose to be 6 day low 1 day high. to manipulate leptin. but then i’m doing this base on instict. i know i will 90% fail, without calories calculation. but i just hate to count, i’m going to just try this for 2 months. at least, for progress to show. low calorie will be eat base on instinct as well. self control with carbs and stuffs. well then today’s meal is

Meal 0930 : 1 whole 5 whites, 6 tb oats, 1 ts flax
Meal 1200 : 1 1.2 rice, 3 meat, 0 vege
Meal 1500 : 400ml milk, 1 protein blend
Meal 1730 : 1 whey, 1 ts creatine
Meal 1930 : 1 rice, 2 meat 2 vege
Meal 2330 : Kashmiri Naan

Looking good, and looking high carbs. not much of fat for the day tho. lots of lean beef and chicken and fish.. tomorrow’s arm day. gonna do something different. gonna fry my deltoids god damn it! BURN!

November 15, 2007

Sprinting Day

Filed under: Uncategorized — jones007 @ 12:25 am

YEAP BUD-DAY!! its sprinting day! i nearly died! 100meters uphill sprint, 3 times, 3-5 minutes rest between. hell. now i’m starting to like it. hahahaha tells me i should stop smoking too. damn! anyway today’s meal is ok..

Meal 1015 : 1 whole 6 white, 6 tb oat, 1 ts flax
Meal 1315 : Fried rice with minced pork, 100g pork sausage
Meal 1615 : 400ml milk, 1 protein blend
Meal 1815 : 1 whey, 1 ts creatine
Meal 1900 : 2 bread, 2 hams, 2 egg
Meal 2230 : 1 chapati, 1 kambing

Looking good eh? 6 for non workout days, 7-8 for workout days. lol around there. looking good. i like this.

November 13, 2007

Chest day

Filed under: Uncategorized — jones007 @ 11:17 pm

Chest day, bugger a very good day, but one stupid bugger disappointed me in the gym today! let me rant off a little. this bugger, an Ok body, lean, thats all. came up to me when i was doing cable flies, says i’m doing to heavy, probably because i was doing double his weight, and says my cable flies form is for my back! LOL WUT

i bent foward a little, and did exactly the same thing as doing a lying dumbbell flies. man he said i gotta put the side ways, push it forward. well i mean that works too. but there nothing wrong with my form, i’m doing a cable fly version of most muscular pose. dude this was taught by a guy, who is as big as terry, mr asia 1999. man thats bullshit lol. u think i should listen to a guy who is smaller than me? or should i listen to a regional competition level guy? the choice would be obvious.

anyway fucked that guy, he is just jealous me doing cable flies double his weight. LOL ronnie does the whole stack, should i say ronnie is wrong? hahahaha alright back to the meal.. here it goes

Meal 1130 : 1 whole, 6 whites, 6 tb oat, 1 ts flax
Meal 1445 : 1/2 rice, 2 meat, 2 vege
Meal 1715 : pre shake
Meal 1815 : post shake
Meal 1930 : 2 vege 2 chicken no rice
Meal 2115 : 300g beef, 1 vege, 1/2 pork
Meal 2330 : 400ml milk, protein blend, Pre bed

New pre bed shake, will still be 2 hour prior befor sleep. so i’ll be sleeping 1am+. hope cna wake up at 8 to do a double cardio tomorrow. god bless me. HELLALUYAH!

AND SCREW THAT GUY! LOL

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