hi,

i'm presario9.. after reading Canopies, SydG, Danilo5753, Ryansxs and others. i'm motivated to start a journal for myself too..

My stats:-

Age 19
Weight 100kg
Height 173-175cm
Bodyfat ??
BMI dont really care

I am a student at one of the university in UK.. i have been working out for around a month for fun because i win a free gym membership through football competition. i only do it for fun and my diet is suck during the workout.. but suprisngly my friends been asking me.. "eh, sejak bila kau angkat besi??" then i realise that they can see the different. so i set my goal to control my diet and lose body fat along the way after my exam which finish just now..

My short term goal to reduce the weight to 90kg in 10weeks.. yeah that quiet high aim i got there.. but shoot for the moon, even if u failed, it will land among the star..

I want to live a healthier lifestyle, improve my self esteem, improve my sport performance (football), and fullfill my parent wish to see me reduce weight..

My work out will be 4 times a week in evening.

Monday- chest and tricep
tuesday- shoulder, shrug
thursday- biceps and back
friday- Leg leg and leg

i will do my HIIT cardio on the treadmill every morning before breakfast 5 times a week. If tak sempat because of classes, will do it after weight training. Sunday will be my rest day.

My diet should look like this :-

Breakfast- cereal with milk
pre lunch- fruit or low fat yougourt.
Lunch- tuna sandwish or egg sadnwish
pre dinner- tuna sandwish( this will be my pre workout as well)
after workout- eggs
dinner- rice with chicken and vege or roast chicken and salad and potato.


The exercise base on Bodybuilding.com:-

all exercise will be done with 4 sets with 8-12 reps..

Chest- barbell/dumbell bench press, incline dumbell benchpress, decline dumbell bench press, dumble flys.
Tricep- close grip benchpress, skullcrusher, overhead tricep extension

Shoulder- military press, arnold press, dumbell side literal raise, dumbell front raise
shrugs- barbell shrugs, barbell shrugs behind back, EZ bar upright row

Back- stiff leg deadlift, dumbell row, Bent Over Two-Arm Long Bar Row and lat pull down
biceps- EZ bar curl, alternate bicep curl, hammer curl.

Leg- Squat, barbell deadlift, barbell standing calf raise, leg press.

Daily exercie- crunches 5 sets of 20 reps (increase gradually), push up 2 set until failure, dips 2 sets untill failure.


Thats it i think..

any coment and opinion is appreciated.. Help from u guys will be really valuable to me.. thank you..

That is a blessing to have a free gym membership
I feel your diet is very light and very low calorie's . Perhaps you can upsize your lunch a bit .. Your workout seems nice
10 weeks lose 10kg is nice ~

thanks for the comment danilo5753..

how to upsize my lunch?? eat two sandwish? i dont have time to cook. i will prepare it at night and tapau it to uni the next day..

Breakfast- cereal with milk
pre lunch- fruit or low fat yougourt.
Lunch- tuna sandwish or egg sadnwish
pre dinner- tuna sandwish( this will be my pre workout as well)
after workout- eggs
dinner- rice with chicken and vege or roast chicken and salad and potato.

u r starving yourself. u r wasting ur metabolism. u r screwing with your muscle mass. eat more protein or else u will fail

hmm, more protein eh??


Breakfast- cereal with milk and 2 half boil egg
pre lunch- fruit or low fat yougourt.
Lunch- tuna and egg sandwish with 4 wholemeal bread
pre dinner- tuna sandwish( this will be my pre workout as well)
after workout- 3 half boil eggs
dinner- rice with chicken, eggs (heat in the microwave untill jd telur goreng) and vege or roast chicken and salad and potato and eggs(microwave) .

is ok now??

Thats look better All the best ya

thanks danilo..

---

Added on January 23, 2008, 3:11 am22/1/08 workout

Military press:-
1x12xbar
1x12x10kg
1x12x20
1x8x30

Arnold press:-
1x12x5kg dumbell each
1x12x7.5
1x12x12.5
1x12x15

Side literal raise:-
1x12x2.5kg
1x12x5
1x10x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x10x7.5
1x8x10

barbell shrugs:-
1x12xbar
1x12x30
1x8x50
1x10x50

EZ bar upright row:-
1x12xbar
1x12x10
1x12x15
1x10x20

Shrug using weight plate:-
1x12x5
1x12x10
1x12x15
1x10x20


Crunch
5x20

Dips
2x10

push up
2x10


My meal today:-

8 am egg sandwishes
11am tuna sandwish
2pm fried rice homemade with lettuce and tuna
3.3pm oranges
5pm 3 half boiled egg(post workout) and 1 bread with tuna.
7.30 roast chicken breast 3 pieces(2 medium, 1 small), with egg and roast potato and lettuce and cili sos.

Remember he's in UK , which their sandwiches are more bigger than our tiny sandwich ...all the best man , join our cutting challenge la.

yeah i'm joining the cutting as well..

23/1/08

morning

cardio HIIT
25 minits 3.13km

crunch
4x20
1x30

push up
2x10

after lunch play basketball


Breakfast
1 slice of bread with peanut butter
small pieces of roast chicken leftover from last night dinner

lunch
nasi goreng leftover with egg n tuna n sweetcorn n lettuce n fish in breaded crumb cook using oven.

after basketball/pre dinner
half boiled egg 2 biji

dinner
rice with 3 small piece of chicken masak merah homemade with lettuce and boiled carrots

holy cow thatz alot of crunches

variety or just floor abs crunch?

i do the leg on the bench crunch
the last set i do untill failure..

---

Added on January 24, 2008, 7:34 pm24/1/08

just now didnt go morning cardio because heavy rain.. will do it after weight training this petang..

breakfast 10am
cerial with milk

12.30pm
tuna n sweetcorn with 2 slice breads

1.45
toast n peanut butter

3.45
tuna n sweetcorn(post workout)

6pm
toast and peanut butter(too hungry after basketball)

7pm
rice with boiled ayam in tomyam sup..

today workout (back n biceps)

Stiff leg deadlift
1x12xbar
1x12x20
1x10x25
1x8x35

Dumbell row
1x12x7.5 each hand
1x12x12
1x12x15
1x12x20

Bent over two arm long bar
1x12xbar
1x12x15
1x12x25
1x8x30

Lat pulldown
1x12xplate number 1
1x12xplate number 4
1x12xplate number 5
1x12xplate number 6

Ez bar curl
1x12xbar
1x12x10
1x12x20
1x8x25

Alternate bicep curl
1x12x5
1x12x7.5
1x18x10
1x5x13

hammer curl
1x12x5
1x12x7.5
1x10x10
1x5x13

crunch
4x20xcrunch
1x30xcrunch

push up
2x10

thats it for today..

January 25, 2008, 7:00 pm

morning
cardio on treadmill 4.3 km 35minit.

afternoon workout

Leg

Squat
1x12xbar
1x12x10
1x12x40
1x16x40
1x18x40

calfraise
same with squat

deadlift
1x12xbar
1x12x10
1x6x40
1x8x40
1x10x40

after workout play basket ball

sakitnya kaki ku..


meal

breakfast
cerial with milk

pre lunch
tuna n egg with 2 slice brown bread

lunch
one medium fish in breaded crumb(oven cooked)

post workout
3 half boiled eggs

dinner
rice with chicken in tomyam soup..

26/1/08

morning
go joging n play basketball

breakfast
cereal with milk

lunch
rice with 2 piece fish in breaded crumb oven cooked.

28/1/08

morning
Cardio 27 minit @ 3.32km

afternoon

chest and triceps

BB bench press
1x12xbar
1x12x10
1x12x30
1x8x40

DB decline
1x12x5
1x12x10
1x12x13
1x12x15

DB incline
same with decline

DB Flys
1x12x5
1x12x10
1x12x13
1x8x15

Closegrips Bench press
1x12xbar
1x12x10
1x10x20
1x6x30

skullcrusher
1x12xEZ bar
1x12x8kg (the small fixed weight barbell)
1x15x8
1x20x8

overhead triceps extension
1x12x7.5
1x12x10
1x12x15
1x8x20

Meal

breakfast
cereal with milk..

pre lunch
apple

lunch
tuna n egg sandwishes

pre workout
cereal with milk and toas with peanut butter

post
tuna tuna and sweetcorn

dinner
rice+chicken curry+fish+lettuce and chilli

brekafast only?? wow

time different maa.. i'll update after each meal i taken..

29/1/08

morning
cardio 25minit@3.17km

afternoon

Shoulder n shrug

Military press:-
1x12xbar
1x12x12.5kg
1x12x22.5
1x10x30

Arnold press:-
1x12x5kg dumbell each
1x12x10
1x12x15
1x8x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x10x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x10x7.5
1x8x10

barbell shrugs front:-
1x12xbar
1x14x30
1x10x50
1x12x50

EZ bar upright row:-
1x12xbar
1x12x10
1x12x15
1x12x20

barbell shrugs back:-
1x12xbar
1x12x30
1x10x50
1x12x50


Crunch
5x20


meal

breakfast
cereal with milk

pre lunch
fish cooked in oven with salad n cili sauce

lunch
2 biscuits, cereal with milk

post workout
tuna and sweetcorn

dinner
rice+chicken curry+lettuce+tuna and orange.


p/s- side raise n front raise very hard..

Added on January 30, 2008, 8:53 pm30/1/08

morning
cardio b4 breakfast 30minit@3.63km

afternoon
basketball

today no weight training. rest day.

meal

breakfast
tuna sandwish and salad

lunch
fish oven cooked with salads

b4 basketball
biscuits

dinner
rice with chicken rendang n egg

31/1/08

didnt do morning cardio today because of heavy rain and very cold. lazy to go out.

workout

back n bicep

stiff leg deadlift
1x12xbar
1x12x22.5
1x12x25
1x12x35

DB row
1x12x7.5
1x12x12.5
1x12x17.5
1x12x22.5

bent over 2 arm long bar row
1x12xbar
1x12x16.25
1x12x26.5
1x12x31.25

barbell curl
1x12xbar
1x12x10
1x12x20
1x12x30


10 am
tuna sandwish

12pm
fish oven cooked

2.30pm
tuna sandwish

5pm
tuna with a slice of wholemeal bread

1/2/08

workout

leg

squat
1x12xbar
1x12x10
1x12x30
1x12x50

deadlift
1x12xbar
1x12x15
1x12x35
1x8x45

calf raise
1x12xbar
1x12x10
1x12x30
1x12x50

leg press
1x12x0
1x12x10
1x12x15
1x12x35
1x12x55

very good session today. the buffet lunch really give me energy..


meal

11am
wholegrain cereal without milk

12.30
buffet lunch

3.30
tuna

4/2/08

morning
cardio 20 minit treadmill and 10 minit rower..

workout

chest and tricep

BB bench press
1x12xbar
1x12x12.5
1x12x32.5
1x10x40

DB decline
1x12x7.5
1x12x11
1x12x13
1x12x17.5

DB incline
same with decline

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15

Closegrips Bench press
1x12xbar
1x12x12.5
1x8x20
1x7x30

skullcrusher
1x5x10kg fix barbell
1x12x10
1x15x10
1x18x10

overhead triceps extension
1x12x7.5
1x12x12
1x12x15
1x10x20


meal

breakfast
tuna sandwish with lettuce and cili sauce.

pre lunch
biscuit 2 pieces

lunch
fish oven cooked, tuna, egg and a slice of brown bread

b4 workout
biscuits

after workout
3 half boiled egg

dinner
nasi goreng home cook with egg n lettuce

5/2/08

cardio
jogging from gym to home.. miss the morning cardio due to heavy rain

workout

shoulder and shrug

Military press:-
1x12xbar
1x12x12.5kg
1x12x22.5
1x12x30

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x12x15
1x8x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x8x10

barbell shrugs front:-
1x12xbar
1x12x35
1x12x50
1x10x60

EZ bar upright row:-
1x12xbar
1x12x12.5
1x12x17.5
1x10x22.5

barbell shrugs back:-
1x12xbar
1x12x12.5
1x12x50
1x8x60


Crunch
4x20
1x30


meal

breakfast
wholegrain cereal 3 hand scoop

12pm
tuna sandwish and lettuce

2.30
fish with tuna and egg and a slice of wholemeah bread

3.45
biscuit

6pm
tuna

6/2/08

morning cardio treadmill 25minit @ 3.20km

rest day today..

just receive my lipo 6.. any advice for me on how to consume it for maximum result?


diet

breakfast
tuna and hard boil egg with 2 slice of wholemeal bread

12.30
2 oat biscuits

3pm
fish cake and fish in bread crumb(both oven cooked)

5pm
2 pieces of oat biscuits

7/2/08

cardio

morning cardio b4 breakfast 25minit@3.28km
jogging from gym to home


meal

30 min b4 cardio
1 capsule of lipo 6

breakfast 11am
tuna and egg with 2 slice of breads

You doing good mate.

thanxs man although i am still far out from u. to lose 13kg in 3 months is incredible.. salute u!!

Nah thats not so great.
As i see, you are in right track. Keep it going. Try at least 5-6 days a week. I bet you can see results soon.

i just got my uni time table for next semester begining tomorow.. i need to alter my workout timetable..

Monday
morning cardio
afternoon after 5pm weight training

Tuesday
no morning cardio
afternoon weight and cardio

Wednesday
morning basketball
afternoon football training

Thursday
morning cardio
afternoon weight after class 3pm

Friday
no morning cardio
afternoon weight n cardio after 4pm

Saturday n sunday
morning basketball

11/2/08

morning
cardio 30minit @ 4.18km--new record..

afternoon workout

Back and bicep

stiff leg deadlift
1x12xbar
1x12x25
1x5x35
1x6x35

DB row
1x12x7.5
1x12x15
1x12x18
1x12x24

Bent over row
1x12xbar
1x12x20
1x12x27.5
1x10x32.5

EZ bar curl
1x12xbar
1x12x12.5
1x12x20
1x7x25

Hammer curl
1x12x5
1x12x7.5
1x12x10
1x10x13

Alternate bicep curl
same as hammer curl

Meal

9.30
2 capsule lipo 6

11.30
breakfast tuna and egg with 2 slice wholemeal bread

2pm
fish cake and fish in breaded crumb oven cooked

4pm
2 kapsul of lipo 6

4.30
2 biscuits

7
tuna and egg with a slice of wholemeal bread

7.30
roasted peanuts

Morning no cardio..

workout afternoon

Leg

squat
1x12xbar
1x12x12.5
1x12x32.5
1x12x52.5

Deadlift
1x12xbra
1x12x17.5
1x12x37.5
1x5x47.5

Calf raise
1x12xbar
1x12x12.5
1x12x32.5
1x12x52.5

Leg press
1x12x0
1x12x20
1x12x40
1x12x70

Cardio 20minit 2.53km... 20minit terus stop.. cannot tahan animore.. leg hurt untill cannot run..

Meal

8am
2 lipo 6

8.30
tuna sandwish

11
peanuts and 3 biscuits

1.30
rice with fish in breaded crumb and fish cake (both oven cooked)..

3pm
2 lipo 6

5pm
tuna and a slice of wholemeal bread

7.30
rice with chicken curry

morning
training basketball 1hr

afternoon
football 2hr

meal

b4 basketball
2 lipo 6

breakfast
tuna and slice of wholemeal bread

pre lunch
peanuts

lunch
fish cake, fish in breaded crumb and a boil potato

after football
peanuts and biscuits

dinner
rice, potato, lettuce and roast chicken

morning
basketball training 45minit

afternoon workout

chest and triceps

BB bench press
1x12xbar
1x12x15
1x12x35
1x10x40

DB decline
1x12x7.5
1x12x12
1x12x15
1x5x20

DB incline
1x12x7.5
1x12x12
1x12x15
1x10x20

DB Flys
1x12x7.5
1x12x11
1x12x13
112x15

overhead triceps extension
1x12x7.5
1x12x13
1x12x17.5
1x12x20

skullcrusher
1x12xEZ bar
1x12x10
1x12x15
1x4x20

Closegrips Bench press
1x12xbar
1x8x12.5

after workout
cardio (HIIT) on treadmill 26minit @ 3.2km

meal

b4 basketball
2 lipo 6

breakfast
nasi goreng and lettuce

pre lunch
orange

lunch
subway sandwish turkey breast with salads

pre workout
2 wholemeal bread with 2 eggs
2 lipo 6

post
3 half cooked eggs cooked in microwave

dinner
rice, eggs, chicken kurma and lettuce



very tired in the last two exercise (skull and close grip bench).. maybe sould lower the exercise amount.. what u guys think??

You feel tired on doing the two triceps exercise because you have just worked your triceps before it.
Barbell/DB Bench press are using triceps too , so your triceps may be exhausted a bit
Maybe you can try Chest + Biceps ? lol
and Back + Triceps . Its more antagonist. from what I heared.

owh ok.. thanxs danilo...

15/2/08

morning
no cardio

afternoon workout

shoulder and shrug

Military press:-
1x12xbar
1x12x5
1x10x10
1x5x15

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x10x15
1x10x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x8x11

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x10x11

barbell shrugs front:-
1x12xbar
1x12x40
1x12x52.5
1x12x60

EZ bar upright row:-
1x12xbar
1x12x15
1x12x20
1x10x22.5




meal

b4 breakfast
2 lipo 6

breakfast
omellete with onion eat with a slice of wholemeal bread and cili sos

pre lunch
orrange and biscuit

lunch
fish finger, fish in breaded crumb(both oven cooked) and boil potato

30 minit b4 workout
2 lipo 6

after workout
eggs

dinner
rice+chicken masak merah and lettuce


Note:-
yesterday did MP using olympic bar.. bf diz use smith machine only.. finally i dont have to use smith machine anymore..!!

16/2

rest day today.. busy watching sport.. 12.45 watch kedah game streaming on9, after that rugby wales vs italy, then fa cup man utd vs arsenal, then later rugby again england vs france.. then all the highlight from today fa cup..

meal

b4 breakfast
2 lipo 6

10.30
omelete with onion and 2 slice of wholemeal bread

12.30
orange

2.30
biscuit while waiting for lunch meal to be ready

3.30
fish in breaded crumb oven cooked

6
orange

8.30
rice=chicken kari and lettuce

9
apple, small ice cream and a lil bit of choc n nut..

17/2

meal

breakfast
2 wholemeal bread with omelette with onion..

pre lunch
orrange and ice cream

lunch
bihun goreng with lettuce

b4 basketball
2 lipo 6

dinner
rice with chicken curry and lettuce

today afternoon play basketball for 1hr..

18/2

breakfast
omelete with wholemeal bread

pre lunch
biscuit

lunch
fish in breaded crumb, fish fingers and protein burger..all cooked in oven

pre workout
biscuits and lipo 6

post
biscuit and 3 eggs

dinner
rice with chicken masak merah and lettuce

workout

chest and biceps

BB bench press
1x12xbar
1x12x17.5
1x12x35
1x12x40

DB decline
1x12x7.5
1x12x13
1x12x15
1x8x20

DB incline
1x12x7.5
1x12x13
1x12x15
1x8x20

DB Flys
1x12x7.5
1x12x11
1x8x15
1x10x15

hammer curl

1x12x5
1x12x7.5
1x12x11
1x6x15

alternate bicep curl
same with hammer curl

after weight training do cardio 30minit@3.75km

note:-
thanks to danillo suggestion i feel a lot better with this chest and bicep combination compared to chest and tricep combination..

Welcome I did chest + biceps today too..Add in some forearm curl

hehe.. keep up the good work danillo..

19/2

meal

8.30
omelete with 2 slice of wholemeal bread

11
biscuits and a litle bit of peanut butter

1.30
fish fingers, fish in breaded crumb and protein burger all cooked in oven

3pm
lipo 6 and biscuit and peanut butter(1 spoon)

post workout
3 eggs+blackpeper

dinner
chicken curry with rice

b4 sleep
peanut butter and my brand new ON whey(1 scoop)..


workout

back and triceps

Stiff leg deadlift
1x12xbar
1x12x20
1x12x30
1x8x40

Dumbell row
1x12x7.5 each hand
1x12x15
1x12x20
1x8x27.5

Bent over two arm long bar
1x12xbar
1x12x22.5
1x12x27.5
1x12x32.5

Lat pulldown
1x12x0
1x12x30
1x12x50
1x12x70

overhead triceps extension
1x12x7.5
1x12x15
1x12x17.5
1x12x20

skullcrusher
1x12xEZ bar
1x12x12.5
1x12x17.5
1x12x22.5

Closegrips Bench press
1x12xbar
1x12x12.5
1x12x20.5
1x10x32.5


then cardio 15minit on treadmill and 10 minit bicycle


Note:-

wow, this new combination really made doing tricep and bicep a lot more easier.. cheers danillo!!

20/2/08

2 hari lagi to measure my latest weight...

today rest day for weight training

morning play basketball b4 breakfast 1hr

meal

b4 baskjetball
2 lipo 6

breakfast
3 eggs omelete with 2 wholemeal bread

21/2/08

workout

shoulder and shrug

Military press:-
1x12xbar
1x12x5
1x10x10
1x8x15

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x12x15
1x12x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x10x11

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x10x11

barbell shrugs front:-
1x12xbar
1x12x50
1x12x60
1x12x65

short barbell upright row:-
1x12xbar
1x12x17.5
1x12x20
1x10x22.5

cardio
treadmill 30minit@4km


meal

meal 1
omelete and roti brown and 2 lipo 6

meal 2
orrange

meal 3
fish in breaded crumb, fish finger and protein berger

meal 4
protein shake(pre workout) 2capsule lipo 6

meal 5
protein shake and a digestive biscuit

meal 6
rice with sambal ikan bilis and ayam goreng and hard boiled egg

22/2

workout

leg

squat
1x12xbar
1x12x15
1x12x35
1x12x55

deadlift
1x12xbar
1x12x20
1x12x37.5
1x8x47.5

calf raise
1x12xbar
1x12x15
1x12x35
1x12x55

leg press
1x12x0
1x12x30
1x12x60
1x12x80

then cardio 20minit on rower@ 250cal


meal

meal 1
2 lipo 6, then omelete with 2 wholemeal bread

meal 2
orange

meal 3
fish in breaded crumb and fish fingers then 2 lipo 6

meal 4
protein shake(post)

i same with u i lost 15 kg in 2months time.
i use diet, jogging+skipping + (u say bennch crush thingy) and mostly is diet.
my heigh is alsmot same as urs im 176-180cm

i am not same with u because u already lose ur weight.. i am not yet reach my goal though.. hehe

As of 22/2/08 i already lose 4 kg.. now my weight is 96.. glad to see the result.. this motivate me more..

25/2

morning
play basketball around 45minit + 2 suicide run

afternoon workout

Chest and biceps

BB bench press
1x12xbar
1x12x25
1x12x35
1x5x50

DB decline
1x12x10
1x12x13
1x12x15
1x7x20

DB incline
1x12x10
1x12x13
1x12x15
1x8x20

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15

hammer curl

1x12x5
1x12x7.5
1x12x10
1x12x13

Dumbell preacher curl
1x12x5
1x12x7.5
1x10x10
1x12x10

then

cardio
20minit on treadmill @ 2.46km
10minit on rower


meal

10
omelete with 2 brown bread

12pm
an apple

2.30
fish in breaded crumb and 3 fish fingers (both oven cooked)

4.30
2 lipo 6

6.15
1 and a half scoop of whey protein with 250ml water

8.30
rice with chicken tikka masala and egg and lettuce

26/2

back and triceps

Stiff leg deadlift
1x12xbar
1x12x22.5
1x12x32.5
1x12x42.5

Dumbell row
1x12x10 each hand
1x12x15
1x12x20
1x10x27.5

Bent over two arm long bar
1x12xbar
1x12x25
1x12x30
1x12x35

Lat pulldown
1x12x0
1x12x30
1x12x60
1x10x80

overhead triceps extension
1x12x10
1x12x15
1x12x17.5
1x8x24

skullcrusher
1x12xEZ bar
1x12x12.5
1x12x17.5
1x12x22.5

Closegrips Bench press
1x12xbar
1x12x15
1x12x25
1x12x32.5

forgot the cardio

27/2

morning basketball

afternoon football

rest day for weight training

28/2

shoulder and shrug

standing MP
1x12x15
1x5x35
1x8x35

Arnold press
1x12x4.5
1x15x4.5
1x20x4.5

Side raise
1x12x4.5
1x16x4.5
1x20x4.5

Front raise
1x12x4.5
1x16x4.5
1x20x4.5

Barbell shrug (front)
1x12x35
1x20x35
1x25x35

29/2/08

Workout

leg

squat
1x12xbar
1x12x20
1x12x40
1x12x60

deadlift
1x12xbar
1x12x22.5
1x12x32.5
1x8x42.5

calf raise
1x12xbar
1x12x20
1x12x40
1x12x60

leg press
1x12x0
1x12x30
1x12x70
1x12x90

3/3

morning
cardio 25minit @3.27km

workout
chest and biceps

BB bench press
1x12xbar
1x12x25
1x12x35
1x8x50

DB decline
1x12x10
1x12x13
1x12x15
1x9x20

BB incline
1x12xbar
1x12x10
1x12x15
1x12x20

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15


Dumbell preacher curl
1x12x5
1x12x7.5
1x12x10
1x8x12

Abs

crunches
3x20

4/3

meal

breakfast
roti with tuna and egg

pre lunch
a slice of brown bread with tuna and telur

lunch
Fish in batered oven cooked..