Hi all.below is my new workout entry. feel free to comment yeah?i will try to update as much as I can after a workout session in here

p/s:- This is not a personal goal, this is what I enjoy the most in my life.Being FIT and WORKING OUT. As a motivation, I am inspired by shows like the contender and the biggest loser.

Monday- Upper Body workout + 200 varied push ups
Tueday- HIIT Cardio + ABS(work the speed from 8 MPH to 10MPH MAX) 28-30 Minutes Duration
Wednesday- LEGS + Abs
Thursday- REST
Friday- HIIT Cardio + ABS (work the speed from 8 MPH to 10MPH MAX) 28-30 Minutes Duration
Saturday- Outdoor Run (9.6KM+) + 200 varied Push ups
Sunday- Outdoor Run (11KM+) + ABS

cheerio



This post has been edited by 0701k60230: Oct 23 2009, 07:16 PM

Cardio Day:23rd October 2009

9.6 KM Outdoor Run

1set
45X1 Chair Push Ups
20X1 Decline Push Ups
20X1 Incline Push Ups
30X1 Bench Dips

Rest

2nd Set
45X1 Chair Push Ups
20X1 Decline Push Ups
20X1 Incline Push Ups
30X1 Bench Dips

Total: 230 Push Ups

Cheerio

u a sprinter ? 9.6 km fuyoh i wish i can do that but manage to do 1.6 km only lol

lol nah I'm more into long distance run. My goal is to be 10km ready by at the end of this year. so basically I've been doing a lot of running, weightlifting, and sprinting for my body to adapt on the demand of running hehe.

This post has been edited by 0701k60230: Oct 23 2009, 11:10 PM

Cardio Day

10.5 KM Outdoor Run (Hills training)


This post has been edited by 0701k60230: Oct 24 2009, 09:08 PM

Speed day: HIIT Treadmill

Treadmill: Start from 8MPH to 10MPH (Increase speed after jog)
Method:60 Seconds (8MPH starting) Sprint 60 Seconds Jog (6MPH)
Duration: 30 Minutes

Abs Crunch 4 SETS X 30 REPS
Hanging Knee Lift 3 SETS X 20 REPS


Comment: I felt AWESOME after today workout session .

cheerio

This post has been edited by 0701k60230: Oct 26 2009, 07:38 AM

Upper Body Day Workout:26th October 2009 (Sorry for the late updates)

CHEST

Flat Bench Press 12 X 4 X 50KG

Machine Bench Press 12 X 4 X WHOLE STACK

Pec Dec Flyes 12 X 4 X 68KG

Bench Dips 30 X 4 X BW

BACK

Bent Over Row 12 X 3 X 50KG

Barbell Shrugs 12 X 3 X 70KG

Dead lifts 8 X 1 X 70KG, 6 X 2 X 80KG, 5 X 1 X 85KG, 2 X 1 X 90KG

Lat Pull Downs 15 X 3 X 35KG

ABS

Hanging Knee Lift 20 X 2, 15 X 2

u sprint 1.6 km ?? that's sick brah

Speed Day:HIIT
Treadmill: Start from 8MPH to 10MPH (Increase speed after jog)
Method:60 Seconds (8MPH starting) Sprint 60 Seconds Jog (6MPH)
Duration: 31 Minutes

ABS Workout

Swiss Ball Abs Crunch

30 X 3 X BW

30 X 3 X 10KG PLATE

Hanging Knee Lift

20 X 2 X BW

15 X 2 X BW

LEGS AND ABS

BARBELL SQUAT

12 X 4 X 45KG

LEG PRESS

15 X 2 X 90KG

20 X 2 X 90KG

LEG CURL (Both Legs)

12 X 3 X ?

HAMSTRING CURL(Both Legs)

12 X 2 X ?

15 X 1 X ?

STANDING CALF RAISE

15 X 1 X 80KG

20 X 2 X 80KG

BARBELL DEAD LIFTS

8 X 1 X 60KG

8 X 1 X 70KG

10 X 2 X 70KG

[B]ABS
[/B]

ABS CRUNCH

20 X 1 X BW

HANGING KNEE LIFT
15 X 2 X BW

20 X 2 X BW

This post has been edited by 0701k60230: Oct 29 2009, 06:55 PM

Speed Day:HIIT
Treadmill: Start from 8.2MPH to 10MPH (Increase speed after jog)
Method:60 Seconds (8.2MPH starting) Sprint 60 Seconds Jog (6MPH)
Duration: 30 Minutes

ABS

ABS SWISS BALL CRUNCH

3 X 50 X BW

HANGING KNEE LIFT

4 X 20 X BW

Cardio Day

Distance: 9.6KM

Time 45 Minutes 10 Seconds

Note: Exhausted and Tired

This post has been edited by 0701k60230: Oct 31 2009, 08:15 PM

Starting from today, I'm going to stop training until 11th of Nov 09 due to my final exams. will do "LIGHT" training like swimming and body weights workout during the study week.

cheerio.

This post has been edited by 0701k60230: Nov 2 2009, 10:25 AM

LEGS DAY + ABS

BARBELL SQUATS

3 X 12 X 45KG

STEP UP

3 X 20 X 45KG

STANDING CALF RAISE

3 X 15 X 80KG

JUMP CALF RAISE WITH PLATES

2 X 15 X 20KG

LYING LEG CURL

3 X 12 X MEDIUM WEIGHTS

1 X 5 X HEAVY WEIGHTS

LEG PRESS

3 X 20 X 90KG

LEG CURL

3 X 15 X MEDIUM WEIGHTS

DEADLIFTS

1 X 10 X 70KG

1 X 5 X 80KG

1 X 5 X 85KG

1 X 5 X 90 KG

ABS

3 X 50 X 10KG PLATE SWISS BALL ABS CRUNCH

3 X 20 X BW HANGING KNEE LIFT

Note:It's good to be back !

This post has been edited by 0701k60230: Nov 11 2009, 03:26 PM

Speed day: HIIT

Treadmill: Start from 8.0MPH to 10MPH (Increase speed after jog)
Method:60 Seconds (8.0MPH starting) Sprint 60 Seconds Jog (6MPH)
Duration: 30 Minutes

ABS

CRUNCH 3 X BW X 30

HANGING KNEE LIFT 2 X BW X 20

PLANK 1 X 1 MINUTE 1 X 40 SECONDS

CHEST AND SHOULDER

BARBELL BENCH PRESS

12 X 4 X 50KG

MACHINE CHEST PRESS

10 X 3 X WHOLE STACKS OF WEIGHTS

PECS DEC FLYS

10 X 2 X 68KG

8 X 1 54KG

BENCH DIPS

20 X 15KG PLATES X 3

STANDING ALTERNATE DUMBBELL SHOULDER PRESS

20 X 3 X 22KG

SEATED DUMBBELL SHOULDER PRESS

12 X 4 X 22KG

FRONT RAISES

15 X 4 X 5KG

Speed day: HIIT

Treadmill: Start from 8.0MPH to 10MPH (Increase speed after jog)
Method:60 Seconds (8.0MPH starting) Sprint 60 Seconds Jog (6MPH)
Duration: 30 Minutes.11 Seconds

ABS

SWISS BALL CRUNCH

30 X 10KG PLATES X 3

BARBELL ROTATION

20 X 20KG X 1

20 X 22.5KG X 1

HANGING KNEE LIFT

3 X BW X 20

PLANK

2 X 1 Minute X BW

Cardio day: 17/11/09

HIIT Bike 35 Minutes
Treadmill Warm Up 7.5 MPH 12 Minutes
HIIT 6 Minutes

Total 53 Minutes

This post has been edited by 0701k60230: Nov 18 2009, 07:46 AM

LEGS DAY

BARBELL SQUATS

4 X 12 X 50KG

FRONT STEP UP

3 X 15 X 30KG

SEATED LEG PRESS

3 X 15 X 90KG

1 X 10 X 95KG

LYING LEG CURL

4 X 20 X LIGHTWEIGHTS

LEG EXTENSION

4 X 20 X LIGHTWEIGHTS

STANDING CALF RAISE & BW CALF RAISE

2 X 20 X 80KG

2 X 20 X BW

DEAD LIFTS

3 X 10 X 70KG

HIIT
Treadmill: Start from 8.1MPH to 10MPH (Increase speed after jog)
Method:60 Seconds Sprint (8.1MPH starting) 60 Seconds Jog (6MPH)
Duration: 31 Minutes.18 Seconds

ABS

SWISS BALL ABS CRUNCH

3 X 30 X BW

HANGING KNEE LIFT

2 X 20 X BW

PLANK

2 X 1 Minutes X BW