Accually i only take low volume weight , but someone in this forum advice me to increese it,
so i start follow on 01/06/2009 i also follow ur daily workout routin, as ur advice my previous routine not suitable for the body

i feel good now i comfortable with the weight am taking ,
an i thnking to increese it day by day (if can la)

any advice bro? am on diet now, so many unwanted fat la

haha bro... thats not dumbell preacher curl la... =.=
wakkaka... dumbell is dumbell.
thats machine preacher curl. kakakka

Well you obviously know what you're doing. You are losing weight consistently right? The thing is, you can't lose weight too fast or else it'll be muscle mass you'll also be losing. A weight loss of around 2 - 2.5kg a week is fine.

LOL......hahaha
HUGE diff dumbbell preacher curl man.....a lot harder

Chow

Malu oridy la bro,

still new with the names all, sorry huh, hehehh
normally i just belasah saja whatever equip the gym have,
hahahahah, thanks for higlighting the error

This post has been edited by Al@n2rock: Jun 7 2009, 04:47 PM

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Added on June 7, 2009, 4:46 pm

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Added on June 7, 2009, 4:43 pmoh okay bro,

will also keep tracking & record my weight by weekly

Thanks a lots

Exited to get pump tommorow heheheh

Monday Chest (08/06/2009)


Smith Machine Bench Press
40 kg x 12
40 kg x 12
60 kg x 12
50 kg x 12
40 kg x 12

Smith Machine Incline Bench Press
30 kg x 12
30 kg x 12
20 kg x 12
20 kg x 12

Incline Dumbbell Flyes
10 kg x 12
10 kg x 12
10 kg x 12

Dumbbell Bench Press
15 kg x 12 (per arm)
15 kg x 12 (per arm)
15 kg x 12 (per arm)

Decline Smith Machine Bench Press
15 kg x 12
15 kg x 12
10 kg x 12

Cable Crossover
50 lbs x 12
50 lbs x 12
50 lbs x 12

Not much for today

End with 15 min Sauna

Tuesday (09/06/2009)
Leg

Barbell Deadlift
40 kg x 12
40 kg x 12
40 kg x 12
80 kg x 8
80 kg x 8

Barbell Full Squat
40 kg x 12
40 kg x 12
60 kg x 12
60 kg x 12
80 kg x 12
80 kg x 12

Rocking Standing Calf Raise
80 kg x 12
80 kg x 12
80 kg x 12
80 kg x 12
40 kg x 12

Leg Press
220lbs x 12
220lbs x 12
220lbs x 12

Lying Leg Curls
100lbs x 12
100lbs x 12
100lbs x 12

Seated Leg Curl
120lbs x 12
120lbs x 12
120lbs x 12

Thats all

End with 15min Sauna

Thanks

boss!!! arghhh... ur leg press again. =.=
muahaha... 100kg only?
i think u can do 300kg or so...
come on... =.=
u can do it!
ur squat looks pretty solid.

wah this leg press realy killing me la bro,
that my limit la cannot do any more
will try to increese it next week
i'll try my best bro

legpress, deadlift and squat on the same day.....all taxing exercise woo....
props to ya

Chow

Wednesday (10/09/2009)
Back

Cable Rope Rear-Delt Rows
160 lbs x 12
160 lbs x 12
160 lbs x 12
160 lbs x 12

Close-Grip Front Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Full Range-Of-Motion Lat Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Straight-Arm Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Wide-Grip Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Wide-Grip Pulldowns Behind The Neck
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Bent Over Two-Dumbbell Row
10 kg x 12 (per arm)
10 kg x 12 (per arm)
10 kg x 12 (per arm)

One-Arm Dumbbell Row
25 kg x 12
25 kg x 12
25 kg x 8

Seated Cable Rows (Full)
160 lbs x 15.
160 lbs x 15
160 lbs x 15

Deadlift - Just feel wanna do this
30 Kg x 12
30 Kg x 12
30 Kg x 12

End with a smile and Sauna for 15 min

Haha how bout changing your 15mins of sauna into 15mins of cardio?

Normally i do cardio, but not on that day, i pancit oridy that day

Thursday (11/06/2009)
Shoulder

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Barbell Shoulder Press
15 kg x 12
15 kg x 12
15 kg x 12

Cable Internal Rotation
30 lbs x 12
30 lbs x 12
30 lbs x 12

Dumbbell Lying Rear Lateral Raise
20 kg x 12
20 kg x 12
20 kg x 8

Front Cable Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12

Seated Bent Over Rear Delt Raise
20 kg x 12
20 kg x 12
20 kg x 8

Smith Machine Behind The Neck Press
10 kg x 12
10 kg x 12
10 kg x 12

Standing Low-Pulley Deltoid Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12

Friday (12/06/2009)
Arm

Bicep

Alternate Hammer Curl
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 10

Cable Hammer Curls - Rope Attachment
50 lbs x 12
50 lbs x 12
50 lbs x 12

Close-Grip EZ Bar Curl
20 kg x 10
20 kg x 10
20 kg x 10

Cross Body Hammer Curl
10 kg x 12
10 kg x 12
10 kg x 12

Dumbbell Alternate Bicep Curl
20 kg x 12
20 kg x 12
20 kg x 12

Machine Preacher Curls
100 lbs x 10
50 lbs x 10
100 lbs x 10
70 lbs x 10
100 lbs x 10
50 lbs x 12

Tricep

Cable Grip Tricep Pushdown
60 lbs x 12
60 lbs x 12
60 lbs x 12
60 lbs x 12

Bent-Over Two-Arm Dumbbell Triceps Extension
15 kg x 12
15 kg x 12
15 kg x 12

Standing Triceps Press
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Forearm

Palms-Down Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Plate Pinch
45 lbs x 3

End with again a smile, 15 min cardio & 1.5 Hour Swimming

Thanks

dude you managed 25 sets for biceps alone? and the weights aren't light either. 25kg of hammer curl per arm is... wow. and you still have the energy to swim for 1.5hours after 43 sets of arm workout... damn hardcore la you.

and your traps are very outstanding, great work there

Thanks dude, many info from this forum motivates me

Wannabe hardcore now, and lots2 more too learn

more advise needed, & comment from others expert are most welcome

This post has been edited by Al@n2rock: Jun 13 2009, 01:56 AM

The volume of your workouts is scary! That's really some stamina you've got. Great job!

Haha scary stuff. Half of your workout in one day would already have killed me.