08/06/09 @ Home
Durations:63minutes

Bicep curl
10kg x 10
11.5 x 10
14 x 6

Hammer curl
11.5kg x 10
11.5 x 10
11.5 x 8

Concentrated curl
10kg x 10
10 x 10
10 x 10

One arm Db row
4kg x 10
5 x 10
6.5 x 10

Db Deadlift
12.5kg(Per Db) x 10
12.5 x 10
12.5 x 10

Pull-up
4sets of 5

Crunch
3sets of 10

Sit-up
4sets of 25

Reverse crunch
3sets of 10

15th June 2009 @ Home
Durations; 1hour

Bicep Curl
14kg x 6
14 x 6
14 x 6

Hammer Curl
10kg x 10
10 x 10
10 x 10

Concentrated Curl
10kg x 8
10 x 8
10 x 8

Db Deadlift
12.5kg per Db x 10
12.5 x 10
12.5 x 10

One Arm Db Row
6kg x 10
6 x 10
5 x 10

Pull-up
4sets of 5reps

Crunches
30rep

Sit-up
3sets of 30reps

Reverse Crunch
30reps

16th June 2009
Durations; 70minutes

Incline Db Chest Fly
11.5kg (per db) x 10
12.5 x 10
15 x 10

Incline Db Chest Press
17.5kg(Per db) x 10
17.5 x 8
17.5 x 8

Push-up
20,15,15

Decline Db Chest Press
11.5kg x 10
11.5 x 10
11.5 x 10

Tricep Kickback
5kg x 10
5 x 10
6 x 10

Diamond Push-up
20,15,12

Crunches
20,10

Sit-up
30,30,30

22 June 2009 @ Home
Durations; 60minutes

Bicep Curl
14kg x 6
12.5 x 8
11.5 x 8

Hammer Curl
11.5 x 8
11.5 x 8
11.5 x 8

Concentrated Curl
10kg x 8
10 x 8
9 x 10

Db Deadlift
17.5kg(Per db) x 110
17.5 x 10
17.5 x 10

One Arm Db Row
6kg x 10
6 x 10
4 x 10

Pull-up
5,5,5,5

Bicycle Crunch

25th June 2009 @ Home
Durations;60minutes


Incline Db Chest Fly
14kg(per db) x 8
15kg x 8
15kg x 7

Incline Db Chest Press
17.5kg(per db) x 8
17.5 x 8
17.5 x 8

Decline Db Chest Press
12.5kg(per db) x 10
14 x 10
15 x 10

Tricep Kickback
6.5kg x 8
6.5 x 8
6.5 x 8

Overhead Tricep Extension
20kg x 6
20 x 6
20 x 6

Diamond Push-up
15,15

Bicycle Crunch

28 June 2009 @ Home

Durations:60minutes

Side Lateral Raise
7.5kg/7.5kg x 8
7.5/7.5 x 8
10/10 x 6

Front Lateral Raise
10/10kg x 6
10/10 x 8
10/10 x 10

Seated Shoulder Press
10/10 x 8
10/10 x 8
10/10 x 10

Flat Bench Db Chest Press
17.5/17.5kg x 8
15/15 x 10
15/15 x 10

Decline Db Chest Press
12.5/12.5kg x 10
12.5/12.5 x 10
12.5/12.5 x 10

Incline Db Chest Press
12.5/12.5kg x 10
12.5/12.5 x 10
12.5/12.5 x 10

Bicycle Crunch
30,30,30

Progress Picture; July 2009

===15 May 2009===
Weight:55-57kg
Height:167cm


******Updated******
===21 July 2009===
Weight:61kg
Target:65kg


Currently bulking up to gain more muscle...but sooner i scared my stomach kaboom...what should i do ?


Goal; Reach 65kg then only cut back to get abs..<---am i correct or wrong ?

---Lets say if i wanna gain more muscle now and when i reach my target @ 65kg, i shud have gained more muscles but also more fats at my stomach..what shud i do to get rid of my tummy and get abs at that time ? Please advice me ..thx =)

You should do cardio HIIT on rest days, while still maintaining a healthy diet of large meals, moderate caloric excess to supplement a heavy workout including the 5 big lifts - deadlift, squats, bench, rows, presses.

u definitely need more compound exercise like mofonyx mentioned.
the rest, its up to u... haha...
good luck bro.

Bro the problem is i don't go gym for my rest day so i think i can only combine cardio with my workout day...so how long shud i do the hiit cardio and shud i do after or before my workout ? Btw, i don't think i have much time cause i can only go to the gym for 1.30 hour..usually my workout take 1hour or more...

This post has been edited by 20052006: Jul 22 2009, 10:14 PM