Training August 30 @ Khatib, ended with a yummy protein shake

I stayed for a freaking 4 hours at the gym today... this is bad this is bad... waste of time and waste of effort because of catabolism... but i drank my Strawberry Protein shake in between to slow down the catabolism process la... i hope.

Reached there at 830am, I was early by 30min, CH was late by an hour, so in the end i trained for 1.30 hrs before he arrived -_- But glad that Bernard the fitness instructor with a 20" biceps (approx) spotted me for all my presses. =)

Chest: Incline, Flat bench presses + Declined dumbell presses + Flyes + Dips
Biceps: Olympic bar curl + undergraft pullups + Ez curl + alternate dumbell curl + machine curl
Triceps: Triceps extension with Ezbar and dumbell + Dips + Cable pull down and across

The remaining time i actually slow down my training and spent more time talking than training. lol. After that, went for lunch @ Charcos with DR ( got picture! and i will post up soon), and chomp down a whopping 1000Kcal meal i think... Half a roasted Chicken (big one) + seafood salad + Egg Salad + Tuna Salad! Nice but soooo full... and their salad is freaking big big biggggggggggg portion...

Back home... My post-workout nutrition! DIY


Add in Ice, Peanut Butter, Cottage Cheese and Dymatize Mocha Coffee Protein Shake

Blend it... thoroughly...

Served Chilled!

Taste like Ice Mocha from coffee bean- High in Protein and high in shiok factor!

Supplements has arrived!