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

CLEAN PULL

4 X 8 X 60KG

LAT PULL DOWNS

2 X 10 X 45KG

2 X 20 X 30KG

BENT OVER ROW

3 X 10 X 50KG

SEATED ROW

4 X 20 X 20KG

SWISS BALL ABS CRUNCH

4 X 30 X 10KG PLATES

HANGING KNEE LIFT

2 X 20 X BW

BARBELL ROTATION

1 X 50 X 20KG

This post has been edited by 0701k60230: Nov 21 2009, 10:23 PM

CARDIO DAY

HIIT TREADMILL 30 MINUTES 18 SECONDS
CYCLING 7 Minutes (Cool down)

ABS

SWISS BALL ABS CRUNCH

2 X 30 X 10KG PLATE

HANGING KNEE LIFT

2 X 20 X BW

PLANK

1 X 1 MINUTE X BW

Outdoor Run

Distance: 9.6KM

Time 45 Minutes 49 Seconds



This post has been edited by 0701k60230: Nov 27 2009, 06:32 AM

Outdoor Run

Distance: 10KM

Time: 48 Minutes and 10 Seconds

CHEST AND SHOULDERS

BARBELL BENCH PRESS
12X4X55KG

MACHINE CHEST PRESS
12X4X WHOLE STACKS

PEC DEC FLEYS
12 X 2 X WHOLE STACKS
10 X 1 WHOLE STACKS

SEATED OVERHEAD DUMBBELL EXTENSION
15 X 1 X 20.6KG
12 X 3 X 20.6KG

SEATED SWISS BALL DUMBBELL SHOULDER PRESS

12 X 1 X 32KG (Each arm 16KG)

8 X 1 X 32KG (Each arm 16 KG)

7 x 1 x 32KG (Each arm 16KG)

PUSH JERK

12 X 1 X 35KG

STANDING DUMBBELL SHOULDER PRESS

12 X 2 X 27KG (Each Arm 13.5KG)

12 X 1 X 25KG (Each Arm 12.5KG)

CHAIR AND DECLINE PUSH UPS

15 x 2 x BW

20 x 1 x BW

ABS

BARBELL ROTATION

30 X 2 X 35KG

HANGING KNEE LIFT

25 X 3 X BW

SWISS BALL CRUNCH

30 X 3 X 10KG PLATES

LEGS AND ABS

BARBELL SQUATS

12 X 1 X 50KG

10 X 1 X 52.5KG

12 X 1 X 55KG

BARBELL STEP UPS

15 X 3 X 35KG

SEATED LEG PRESS

15 X 3 X 100KG

20 X 1 X LIGHTWEIGHT

LEG EXTENSION

20 X 4 X LIGHTWEIGHT

LYING LEG CURL

12 X 2 X HEAVY WEIGHT

20 X 2 X LIGHWEIGHT

CALF RAISE

20 X 3 X 80KG

DEADLIFTS

12 X 2 70KG

8 X 1 X 80KG

4 X 1 X 85KG

3 X 1 X 90KG

ABS


HANGING LEG RAISE

25 X 1 X BW

20 X 1 X BW

Outdoor Run

Distance: 9.6KM

Time:46 Minutes

Note: Disappointed hihi. should have performed better

Cardio Day

HIIT TREADMILL 31 Minutes

ABS

HANGING KNEE LIFT

25 X 2 X BW

20 X 1 X BW

SWISS BALL CRUNCH

35 X 2 X 10KG PLATE

30 X 1 X 10KG PLATE

PLANK

45 SEC X 1

1 MINUTE 05 SEC X 1

LEGS

BARBELL SQUATS

15 X 3 X 50KG

DUMBBELL SQUAT TO ARMPIT

10 X 4 X 22KG DUMBBELLS

DUMBBELL BURNOUTS

50 X 3 X 22KG DUMBBELLS

30 X 1 X 22KG DUMBBELLS

SEATED LEG PRESS

15 X 4 X 100KG

LEG EXTENSION

15 X 3 X HEAVY

LYING LEG CURL

15 X 2 X HEAVY-WEIGHT

20 X 1 X LIGHTWEIGHT

CALF RAISE

20 X 3 X 80KG

CHEST & SHOULDER A.M.

Flat Machine Bench Press

12 X 1 X 80KG
20 x 1 x 40KG
10 X 1 X 70KG
20 X 1 X 40KG
10 X 1 X 60KG
20 X 1 X 40KG

Seated Chest Press

12 X 3 X WHOLE STACK

Pec Dec Fleys

10 X 3 X WHOLE STACK

Flat Bench Dumbbell Press

15 x 4 x 22KG

Dumbbell Push Press
12 X 4 X 27KG

Swiss ball Seated Shoulder Press
12 X 4 X 27KG

Standing Alternate Shoulder Press
8 X 1 X 27KG
10 X 3 X 25KG

P.M.

200 Varieties of Push Up


This post has been edited by 0701k60230: Dec 4 2009, 01:19 PM

Cardio Day

HIIT TREADMILL 30 Minutes 59 Seconds

ABS

Crunch

2 x 30 x BW

Swiss Ball Crunch

2 X 30 X 10KG Plate

Hanging Knee Lift

2 X 22 X BW

Barbell Rotation

1 X 30 X 40KG

Strength

Clean Pull

12 X 3 X 60KG

Lat Pull Downs

12 X 1 X 40KG
20 X 1 X 20KG
12 X 1 X 45KG
20 X 1 X 25KG
8 X 1 X 50KG
15 X 1 X 30KG

Barbell Step Up

12 X 3 X 40KG

Bent Over Row

12 X 3 X 50KG

Seated Cable Row

20 X 1 X 20KG
20 X 1 X 25KG
15 X 1 X 30KG

Barbell Shrugs to calf raise

2 X 15 X 60KG

Outdoor Run

Time: 48 Minutes 18 Seconds

Distance: 10KM

Outdoor Run

8/11/09

Distance: 9.6 KM

Time: 45 Minutes 27 Seconds

Today=REST

SHOULDER AND CHEST

Flat Machine Bench Press (SuperSet)

10 X 1 X 80KG/ 20 X 1 X 40KG
10 X 1 X 75KG/ 20 X 1 X40KG
12 X 1 X 60KG

Dumbbell Press

15 x 4 x 22KG

Seated Chest Press

12 X 4 X WHOLE STACK

Pec Dec Fleys

12 X 3 X WHOLE STACK

Dumbbell Push Press
12 X 4 X 25KG

Seated Shoulder Press
12 X 4 X 26KG

Dumbbell Standing Alternate Shoulder Press

10 X 2 X 30KG
8 X 1 X 30KG

Lateral Front Raises

12 X 4 X 7.5KG

LEGS

BARBELL SQUAT

15 X 3 X 50KG

DUMBBELL CLEAN PRESS TO ARMPIT

12 X 4 X 22KG

Barbell Step Ups

12 X 3 X 35KG

Barbell Shrugs to calf raise

15 X 3 X 70KG

Deadlifts

5 X 1 X 70KG
5 X 1 X 75KG
5 X 1 X 77.5KG
5 X 1 X 80KG
5 X 1 X 87.5KG

Depths Jump

12 X 3 X BW
6 X 1 X BW

Lateral Hurdle Jumps

35+ X 4 X BW

Dumbbell Burnouts

25 X 4 X 22KG

This post has been edited by 0701k60230: Dec 14 2009, 08:50 AM

Cardio Day

30 Minutes Rowing
21 Minutes HIIT Treadmill

Pull Ups

200 Push Ups- 13/12/2009

Cardio Day

31 Minutes HIIT treadmill

ABS

Weighted Crunch

2 X 30 X 10KG

BW Crunch

3 X 15 X BW

Hanging Knee Lift

3 X 20 X BW

Cardio Day

Time: 45 Minutes 40 Seconds

Distance:9.6KM

Type:Outdoor Run

Endurance Day:17/12/09

30 Minutes HIIT Bike
20 Minutes Cross-Trainer HIIT

25LBS Weighted Crunch

30 x 3 x 25LBS Plate

Reverse Push Up.

25 X 2 X BW
12 X 1 X BW

This post has been edited by 0701k60230: Dec 19 2009, 08:45 AM

LEGS DAY

BARBELL SQUATS

12 X 4 X 50KG

BARBELL STEP UPS

12 X 2 X 40KG
14 X 1 X 40KG

SEATED LEG PRESS

15 X 3 X 90KG

12 x 1 x 105kg

LYING LEG CURL

12 X 3 X ? (can't recall the weight)

TUCK JUMPS

15 X 2 X BW

12 X 1 X BW

STANDING CALF RAISE

20 X 4 X 80KG

BARBELL DEADLIFTS

1 X 6 X 70KG
1 X 6 X 80KG
1 X 6 X 85KG
1 X 6 X 90KG

CHEST AND SHOULDER

Smith Bench Press

12 X 90Lbs X 1 (Warm Up)
12 X 163lbs X 2
10 X 163lbs X 1
10 X 160lbs X 1

DB Bench Press

15 X 3 X 60lbs
12 X 1 X 70lbs

Decline Push Up

2 X 12 X BW
1 X 20 X BW

Bench Dips

2 X 30 X BW
1 X 20 X BW

DB Seated Shoulder Press

4 X 15 X 50.7lbs

DB Push Press

3 X 10 X 60 lbs

Front Raises

3 X 15 X 7kg
1 X 12 X 9kg

BACK

Bent Over Row

1 X 50KG X 10
1 X 52.5KG X 8
1 x 55KG X 8
1 X 57.5KG X 8
1 X 60KG X 6

Chin Up

3 X 12 X BW

Lat Pull Down Super set

1 X 40kg X 8/ 1 X 30KG X 15
1 X 45KG X 8/ 1 X 25KG X 20

Reverse grip Lat Pull down Super Set

1 X 50KG X 8/ 1 X 35KG X 20

Barbell Shrugs

3 X 60KG X 15

Seated Row

2 x 30KG X 15
1 X 35KG X 10

CHEST AND SHOULDER

Machine Bench Press

2 X 80KG X 8/ 15 X 50KG (Superset)
1 X 70KG X 10

DB Bench Press

3 x 30kg x 15

DB Decline Bench Press

3 x 30kg X 15

Pec Dec Fleys

2 X 12 X Whole Stacks
1 X 10 X " "

Seated Chest Press

3 x 10 x Whole Stacks

DB Push Press

3 X 12 X 30kg

DB Shoulder press

3 X 12 X 30kg

DB Seated Overhead Extension

4 X 6 X 22.5KG

Barbell Front Raises

3 X 15 X 15kg

Cardio Day

HIIT treadmill

Duration: 31 Minutes


Abs

2 X Swiss-Ball Crunch X 20
2 X Hanging Knee Lift X 20
2 X Plank X 1 Minute

Cardio Day

HIIT treadmill

Duration: 30 Minutes 38 Seconds


Abs

2 X Swiss-Ball Crunch X 30
3 X Hanging Knee Lift X 20

LEGS (26/12/2009)

BARBELL SQUATS

15 X 1 X 50KG
15 X 1 X 55KG
18 X 1 X 60KG

LEG EXTENSION

15 X 3 X (?)

SEATED LEG PRESS

15 X 1 X 95KG

15 X 1 X 105KG

15 X 1 X 115KG

LYING LEG CURL

15 X 3 X (?)

STANDING CALF RAISE

20 X 3 X 80KG

BARBELL DEADLIFTS

1 X 6 X 70KG
1 X 6 X 80KG
1 X 6 X 85KG
1 X 6 X 90KG

Cardio Day

Cross Trainer HIIT 31 Minutes
Biking HIT 10 Minutes

ABS

SWISS-BALL WEIGHTED CRUNCH

30 X 3 X 10KG

Cardio Day

Cross Trainer HIIT 30 Minutes
Biking HIT 12 Minutes

ABS

HANGING KNEE LIFT

20 X 3 X BW

10 SETS OF 5,DEAD HANG PULL UPS

Shoulder and Chest

Flat Machine Chest Press (Superset)

1 X 80KG X 8/ 1 X 50KG X 12
1 X 70KG X 8/ 1 X 50KG X 10
1 X 60KG X 10/ 1 X 35KG X 12

Flat DB Press

4 X 32KG X 12

Decline DB Press

3 X 32KG X 15

Pec Dec Flys

3 X Whole Stacks X 10

Seated Machine Chest Press

1 X WS X 12
3 X WS X 10

Seated DB Shoulder Press

4 X 30KG X 12

DB Push Press

4 X 31KG X 8

Barbell Front Raise

2 X 20KG X 10
1 X 15KG X 15

200 Reps on various type of Push-Ups with little rest

This post has been edited by 0701k60230: Dec 31 2009, 06:30 PM

Cardio Day

30 Minutes HIIT Cross Trainer
12 Minutes HIIT Treadmill

ABS

Crunch.

30 X 2 X BW
20 X 1 X BW


HAPPY NEWWWWWWWW YEARRRRRRRRRRRRRRRRR.... 2010

LEGS

BARBELL SQUATS

15, 12, 10, 8 X 50KG X 1

SEATED LEG PRESS

15 x 1 x 90KG

15 X 1 X 95KG

15 X 1 X 105KG

15 X 1 X 110KG

LYING LEG CURL

15 X 2 X Medium Weights

12 x 1 x Heavy Weights

Barbell Shrugs to Calf Raise

12 x 4 X 70KG

BARBELL DEAD LIFTS

1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Strength

Barbell Full Squats

12, 11, 11, 11 x 50KG

Barbell Curls (SuperSets)

1 X 25KG X 8/ 1 X 20KG X 15
1 X 25KG X 8/ 1 X 20KG X 12
1 X 25KG X 8/1 X 20KG X 10

Bent Over Row

1 X 50KG X 12
1 X 52.5KG X 10
1 X 55KG X 9

Barbell Deadlifts

1 X 50KG X 5
1 X 70KG X 5
1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Barbell Shrugs to calf raise

3 X 70KG X 15

Cardio Day

HIIT treadmill 31 Minutes and 55 Seconds

ABS

Crunch 2 X 30 X BW

Plank 3 X 1 Minute X BW

10 Sets of 5 Reps Dead Hang Pull Ups.

Chest and Shoulder

Flat Machine Bench Press (Pyramid)

1 X 50KG X 12
1 X 55KG X 10
1 X 60KG X 8
1 X 65KG X 8
1 X 70KG X 6
1 X 75KG X 4

Incline Dumbbell Press

3 X 32KG X 15

Decline Dumbbell Press

3 X 32KG X 15

Pec Dec Flys

3 X WHOLE STACKS X 12

Barbell Military Press (High Reps, Low Weights)

4 X 30KG X 15

DB Shoulder Press

3 X 30KG X 10

Barbell Front Raise

2 X 15KG X 15
1 X 20KG X 10

HIIT Treadmill

Duration: 32 Minutes 45 Seconds

ABS



BW Crunch

2 X 30 X BW

Hanging Knee Lift

2 X 20 X BW

LEGS

Barbell Full Squats

15 X 3 X 50KG

Seated Leg Press

15 x 1 x 90KG
15 X 1 X 95KG
15 X 1 X 100KG

Barbell Calf Raise

10 X 2 X 90KG

Standing Calf Raise

20 X 3 X 80KG

Lying Leg Curl

15 X 3 X ?? ( can't recall)

Barbell Deadlifts

1 X 5 X 50KG
1 X 5 X 55KG
1 X 5 X 60KG
1 X 5 X 70KG
1 X 5 X 80KG
1 X 5 X 90KG

Leg Extension

15 X 4 X ?? (can't recall)

Cardio and ABS

HIIT Treadmill : 32 Minutes

2 X 2 Minutes X Plank

1 X 30 X Crunch

1 X 30 X 10KG PLATED Crunch

1 X 20 X Hanging Knee Lift

LEGS

Barbell Full Squats

4 X 15 X 50KG

Leg Extension

3 X 12 X 40KG
1 X 12 X 45KG

Lying Leg Curl

3 X Pyramid Set

Seated Leg Press

1 X 15 X 90KG
1X 15 X 95KG
1 X 12 X 100KG

Standing Calf Raise

3 X 20 X 80KG

Endurance Day

28 Minutes Cross Trainer

12 HIIT Treadmill

Bro, are you cutting?
Because from your post lots of cardio involved

hey man, nah not cutting man. my main aim is just maintain my current weight which is 84kg and stand at 6 feet 2 & inches. I used to weighed 120kg, obese. so yeah like I've mentioned on my earlier post, i love working out and currently now I'm on the 21K half marathon training. As u can see I'm a huge fan of running hehe.

can u tell me your heart rate for 1 minute after u wake up every morning?

u r like jog non stop. absolutely amazing

hey thanks man. i will take that as a compliment hehe .

as for your request then, my heart rate for 1 minute after I wake up every morning is 58bpm

DAY 2- 21K Training

LEGS

Barbell Squats

15 X 3 X 50KG

Seated Leg Press

15 X 1 X 95KG
15 X 1 X 100KG
15 X 1 X 105KG

DB Step Up

Left Leg X 3 X 37.5KG X 12 REPS

Right Leg X 3 15KG X 15 REPS

Calf Raise

20 X 3 X 80KG

Lying Leg Curl

15 X 2 X ??

12 X 1 X ??

Dead lift

1 X 50KG X 5
1 X 70KG X 5
1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Day 1

Venue: BJ Basketball Court

Suicide Basketball Drills for 20 Minutes
17 in 1 Minutes run x 3 Times

Outdoor Run- 40 Minutes

Venue: The Whole Of Taman Shah Alam X 2

Day 3- Chest, Triceps, & Shoulders

Machine Bench Press

1 X 50KG X 15
1 X 55KG X 12
1 X 60KG X 10
1 X 65KG X 8
1 X 70KG X 6
1 X 75KG X 4

Pec Dec Fleys

3 X 12 X Whole Stacks

Seated Chest Press

3 X 12 X Whole Stack

Weighted Bench Dips

1 X 25 X 15KG
2 X 20 X 15KG

Standing Shoulder Press

3 X 12 X 30KG
1 X 5 X 30KG

Barbell Front Raises

3 X 15 X 15KG

Day 4

Outdoor Cycling

48 Minutes

200 Various Types Of Push Up
180 Bodyweight Squats
20 Chin Ups

Day 5: Cardio

Outdoor Running
Distance: 9.6 KM
Time: 46 Minutes and 38 Seconds

Song of a day: Drake ft Eminem, Kanye West and Lil Wayne - FOREVER

Day 6- LEGS

Barbell Squats

3 X 50KG X 15

Standing Calf Raise

3 X 80KG X 20
1 X 80KG X 10

Leg Extension

3 X lightweights X 20

Seated Leg Press

1 X 95KG X 15
1 X 100 X 15
1 X 105 X 15

Lying Leg Curl

Pyramid Sets

DB Step Ups

3 X 30KG X 12