Project Ace 2.0

its been almost 1 and half year since last time i wrote in this blog.again my life now is better and am still in my best shape even i have not reach my 6 pack yet.its becouse of me who on off training.i always come with new target but stop halfway since lots of things keep going around works n personal.but still i spare my time lifting the iron n play pylometrics.

My schedule interview for the new post was cancel last minute today.so i spend my time flipping this blog looking for inspiration.i talk to the guys in gym and my trainer "M" . we discus bout taking it to next level.bulking and cutting try to be ripe in this 3 months.we all pump up and looking forward for it.

few weeks back i meet Firdaus also one of M client.He train as crazy i am year ago.somehow am kind miss dat feelin.feelinpump out n feel absolute satisfy when cranking high reps in certain weight.running around like crazy, drench in sweat like hell.its the best feelin ever.u should try and you will definitely understand.

i need a partner, a smart partner who know how to workout n strong.strong enaugh to support me to lift heavy.but i stillwant to grasp the essence behind M training.what makes the body become lean instead pop up.i think becouse of combination of

1) compound movement
2) push n pull strategy

but even we know bout this.its 70% totally on diet.you need to eat clean nad choose the right supplement.what i mean is choosing the right protein shake.am planning to get Myofusion Probiotic for my next level.actually i started toward the goal a month ago.but its on trial n error.my food is clean.but my biggest mistake is holding to much on 100% whey.its pull bit to my abs.huhuhuhu

its not holding me back, becouse this is progress.a slow move is better than not moving at all.i build this body a year ago.i dont have to feel afraid of this small matter.i just eat clean, increase my pace and we all good back in month.am gonna start update my blog daily just like last time.
so please be patient.and with this i launch Project Ace 2.0 (Target next June to be complete)

Project M : Day 24 : UPPERBODY WORKOUT

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------

Menu:

1) WARM UP ON THREADMILLS = 5MIN

2) suPERSETS 1
- LAT RAISE ISO = 1X12
- LAT RAISE = 1X12
- FRONT RAISE ISO = 1X12
- FRONT RAISE = 1X12
- DB SHOULDER PRESS ISO = 1X12
- DB SHOULDER PRESS = 1X12

3) SUPERSETS 2
- DB CURL ISO = 3X12
- DB CURL = 3X12

4) SUPERSETS 3
- BARBELL CURL = 1X50
- BARBELL BENT OVER = 1X25

5) SUPERSETS 4
- BARBELL CLOSED GRIP = 1X50
- BARBELL SHOULDER PRESS = 1X50

6) PUSH UP = 1X50

7) DB BENT OVER ROW = 1X25

8) SUPERSETS 5
- CLOSED GRIP PUSH UP = 1X50
- DB BENT OVER ROW = 1X25

9) SUPERSETS 6
- LAT RAISE DB = 1X25
- FRONT RAISE DB = 1X25

10) WEIGHTED ABS CRUNCH = 3X25,15,10

11) ABS CRUNCH 3X15,15,50

iNTERVALS WITH PLANKS = 3X30SEC

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OVERVIEW

damn satisfied and speechless.......yah speechless this is the most supersets routine ive done so far

Project M : Day 23 : Xplosive Drills

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------

Menu:

1) XPLOSICE DRILLS = 15MINS

2) BOXING & CALASTHETIC = 30MIN

3) TIRE FLIP = 2 ROUNDS

4) NINJITSU SHORT DISTANCE SPRINT = 10X

5) UPRIGHT ROW = 20X3

6) LUNGES WITH BARBELL = 3 ROUNDS

7) ABS CRUNCH WITH PLATE = 3X25,15,15

8) PLANKS 5X = 5-10SEC

-------------------------

OVERVIEW:

i love the explosive drills , its absolute great warmup since combination of stationary sprint
+ mountain climbing and pushups.the boxing still need to polish, i still wonder from where my
punch power shud come,its my arm, shoulder or back.hrmmmm

recently i start to love lunges and today its lunges with the barbell.and the crunches with plate is
awesome workout,i really feels my abs today but still lots of fats covering it up.

Project M : Day 22 : Definition Phase : Legs

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------------------------------------

Menu:

LEGS DRILLS (EXPLOSIVE)

1) sTATIONARY RUN + mOUNTAIN CLIMBING + PUSHUPS = 4X12MIN

iNTERVAL XPLOSIVE

2) PLYO STEPS = 2 X 1MIN

3) STEPS & JUMP = 2 X 1MIN

4) PLYO JUMP SQUATS = 1MIN

5) SMITH MACHINE SQUATS = 4X15

6) WEIGHTED LUNGES WITH PLATES = 2 ROUNDS GYM FLOOR

7) CALF RAISE = 3X25 (up & DOWN ISO + BOTH LEGS)

8) ABS CRUNCH = 3X50,25,15

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OVERVIEW:

Hav u ever wonder why no one like to legs?? coz its killing u 2-3 days after that.LOL
But its really help to build up your upper body, n i dont have that chicken legs.
i notice slightly increase in stamina after putting legs workout, no more shaky legs after
4-5km running.i feel ease and its like i can run anytime i want to.

legs workout as we all know really important becouse it can help to produce the growth hormone.
Say no to steroid!!!! or Fat Burner!!!!

Project M : Day 21 : Definition Phase : Back and Abs

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------------------------------------

Menu:

BACK & ABS

1) Deadlifts = 4x12

2) Shrugs BB = 4x12

3) Wide Grip Pushups = 4x12

4) DB Iso row = 4x12
- Interval with Rowing = 4x 1min

5) Squatted Cable Lat Pull Down = 4x12

6) Closed Grip Seated rowing = 4x12
- Interval with Jumping Jacks = 4x 25,10,10,10

7) Closed Grip Pull Down = 4x12

8) Legs raise = 1x15

9) Inverted abs legs crunch = 3x15

10) Decline Abd crunch = 3x 15,15,25

---------------------------------------------

OVERVIEW:

i love todays routine since its back and abs workout.i dont know how my back look rite now
and how define is my abs after all this, but i feel good bout it.i notice my abs is stronger
than before.and to works abs i need to know how to differentiate fatique and burn.mean which
workout make the best result.

when i first start, my belly is so big and i cant even see my feet.and its impossible to think
i able to get rid of it.days and night i dream to drop thos fat.and today i hav flat tummy,
and now the goals is different, to get rid those love handle.the water and fat and since i was
huge before it may take little time to completely dissolve.diet and HIT was the solutions.
Say fucking NO!!! to fat burner guys!!!

Go Hard or Go Home :-)

Project M : Day 20: Definition Phase : UPPER BODY & ABS

Meal Plan :

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

---------------------------------------------------------

Menu :

1) ULTIMATE WARMUP (70% INTENSITY)

2) SUPERSETS:
- LAT RAISE DB = 4X12
- LAT RAISE DB (OVERSHOULDER) = 4X12
- LAT RAISE DB (OVERHEAD) = 4X12

3) CABLE LAT RAISE (ISOLATION) = 4X12

4) DB LAT RAISE (ISOLATION) = 4X12

5) SMITH MACHINE CHEST PRESS (FLAT BENCH) = 4X12

6) CHEST PRESS (ISOMETRICS) = 4X12

7) SUPERSETS:
- ABS CRUNCHES WITH MED BALL = 4X50
- PLANKS = 4X30SEC

8) SUPERSETS:
- TORSO ROTATION WITH COND BAR = 4X50
- REGULAR PUSHUP = 4X10

9) 3KM ON TREADMILLS

-----------------------------------------------

OVERVIEW:

Yesterday workout is great, still need improvement here and there.I believe its on me, my mind
.If i believe i can push it, it will move.my diet almost perfect, i take protein and size on,
sleep 7-8 hours, so there shud be no prob to hit the iron.so its back to me again after all.

i noticed when i did plank, i have lots of excess skin on my abs, ist fat or water? hrmmm
really want to cut it off fast.my body also get big in few place but still cant see the lean
i want, perhapse in the cutting phase ill get the lean i want.

Project M : Day 19: Definition Phase : BICEPS

Meal Plan

MEAL 1: 7AM
-10 EGGS (1 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-------------------------------------------------------------

Menu : BICEPS

1) REVERSE PULL UP (b/w) = 4X15

2) REVERSE PULLDOWN = 4X12

3) BARBELL WIDE GRIP CURL = 4X12

4) BB CLOSED GRIP CURL = 4X12

5) DB CURL = 4X12

6) DB HAMMER CURL = 4X12

7) BOXING DRILL/ PAD WORK = 15MIN

------------------------------------------------------------

OVERVIEW:

still lack of power to push and pull, im still stuck at 15-20 pounds, and DB weight still at 1 plate..demn what a stress.i know i can pull it but i dunno the body just cant react.im on size on and i shud be able to jack it.how in the world im gonna improve the sizeif i can lift heavy??? hrmmmm

even the boxing drill is not good enough for me.ive been thru hell but today session feel
like where the heck all my strenght.i give focus 100% thru out the training but when am back
for new session i can pull the weight.ist becouse im small or im just weak.