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