zeist : LOL! You should post up your body picture up more. Or just volunteer to coach one of those ladies who are looking to firm up their tummy lah. So many of them who come here looking for help.

Stats : Male, 23, 165, 78kg, 7%bf

Ok Syd G, I'll just post once first, if takes too much space just PM me or update the thread and I'll removed it immediately. Thanks.

Work Day Gym Session 25/05/2009

Total time spent in gym 1 hour 45 mins

5 mins on inclined strider @ effort level = 10

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg

Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg

Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 3.5 litres

Work Day Non Gym Session 26/05/2009
35 mins walking and jogging with my pet dog around the park for 6 times

Water intake = 2.5-2.7 litres

Work Day Gym Session 27/05/2009
5 mins on inclined strider @ effort level = 10

Total time spent in gym 1 hour 15 mins

Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down

Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down

Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 4 litres

me workout today following the recipe given by pizzaboy

- start with 20 reps of squats (still need to improve on this but by 20, can barely stand straight)
- machine incline bench press @ 30lbs x 3 sets x till i can't push (around 12 reps)
- another  round of squats (still not perfect and i only manage to do 15 reps)
- didn't do the pull-ups though cos *gasp* no pull up bar.. or anything that i can use. 
- replace pull-ups with wide-Grip Front Lat Pulldown & Underhand Cable Pulldowns @ 50lbs x 10 x 3
- 1 hr cardio of aerocombat/muay thai
me diet today:
0745: 1 glass goodday milk
0830: coffee + 2 yam puff (my whole wheat bun berkulat T_T)
1200: 2 small sweet potatoes, boiled chickin breast & veggies with mint tea
1600: forgive me for i has succumb to temptation 

2000: 1 banana + lotsa water after gym
2030: 2 hardboiled eggs, some boiled chickin & veggies and 1 glass of goodday milk.

@ zeist,
With regards to your barbell benchpress, I think you should post a video of your barbell benchpress in the bodybuilding thread. They can advise you how to improve it.

45 pounders = 20.45kg and 50 pounders = 22.72kg

@ Syd G,
There a few treadmills in FF Uptown can do the 0.5 gradient increment. I think those are the older models.

That Dutch Lady put in the refrigerator one??? 

Marigold HL milk price increased few weeks ago.. the cheapest is RM5.30 in Kch...

You have nice lats @_@

nice hot body there.........why suddenly you wanna be incredible hulk?

you change your mind pretty fast hor.....

Take prune or papaya. Those are quick fixes.

Taking more veggie doesn't help fix it fast sometimes. For veggies, go for the leafy kind - they have more insoluble fiber in them. If it doesn't work, may want to do a quick detox to clean the system a bit.