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This post has been edited by likimikuku: Sep 19 2014, 10:06 AM

8th April 2010

Cardio:
15 min cycle

Weight:

Dumbbell Lateral Raise(one arm)
1x10x7kg(each arm)
1x10x8kg
1x 8x9kg

Dumbbell Front Raise
1x10x9kg
1x10x9kg
1x 8x10kg

Dumbbell Seated Rear Lateral Raise
1x12x12kg
2x10x12kg

Cardio:
15 min Speed walk (6.5km/hour)

9th April 2010

Cardio:

15min cycle - 150 calories

Weight:

lat pull down
10x10x40kg

1 Arm Dumbbell Row
3x10x12kg

Cardio:

15min speed walking - 6.5~7.0 km/hour

Total time spend: 60min + -

PS: Day 3 of healthy life (workout & no ciggy)

10th April 2010

Cardio:

15min cycle - 150 calories

Weight:

decline bench press
1x10x20kg
1x10x30kg
1x10x40kg
1x10x50kg
1x 8x60kg
1x 8x50kg
1x 8x40kg
1x10x30kg
1x10x20kg

Cardio:

30min speed walking - 6.5~7.0 km/hour

Total time spend: 90min + -

PS: Day 4 of healthy life (workout & no ciggy)

This post has been edited by likimikuku: Apr 11 2010, 04:36 AM

11th April 2010

Having an off-day

just some chest workout

Dip:

1x5xBW
1x5xBW
1x4xBW
1x3xBW
1X3xBW

No cardio

12th April 2010

Cardio:

15min cycle - 150 calories ++

Weight:

behind neck shoulder press

1x10x20kg
1x10x30kg
1x 8x40kg
1x 8x35kg
1x 8x30kg
1x 8x25kg
1x10x20kg


Cardio:

15min speed walking - 6.5~7.0 km/hour

Total time spend: 60min + -

13th April 2010

Cardio:

15min cycle = 150 calories ++ burn

Weight:

one arm biceps curls (workout is for each arm)

3x10x11kg
2x 8x11kg

forearm curls

1x25x7kg
1x20x8kg
1x10x10kg (someone took the 9kg to toilet or something, cannot find it anyway)



Cardio:

Speed walking
15min (6.5~7.0 km/hours)

latest check:
i weight at 85kg, no improvement after 1 week.
will not give up

first of all bro, congrats on quitting smoking one dam big good step taken to lose weight and get healthier

im not a pro or anything but.. may I ask hows your diet on normal days? I know you don have control over it, but we can always choose to not eat certain stuff. if can try to eat more meals, pack nuts as snack, or fruits eat carbs like rice ONLY before workout if u feel rly tired half way thru workouts and after workout.also, are u still on the same workout plan u were on when u used to workout 4 yrs ago? May I know roughly what is the workout like?

Im no pro la.. but I would really suggest doing more compound movement exercises. Split your workout into 3 days - chest/tricep, back/bicep, shoulder/traps/legs

Chest/tricep - bench press, pushups
back/bicep - inverted rows, pull/chin ups, plank(prone bridges)
shoulder/traps/legs - overhead press, deadlift, squats

those workouts should be the main exercises, throw in another 1-2 isolation exercises if u have the time i.e

chest/tricep - skull crushers or tricep extension, decline/incline bench
back/bicep - lat machine, bicep curl
shoulder/traps/legs - lateral raises, calf raises

do 3-4 sets per workout, weight increases per set. How heavy? Use weights that allow u to lift ONLY 10-12 reps MAX on the first set, then heavier till u do 8-10 reps MAX on the next, then 6-8 on the next (u get the idea)

I think u probably already know all this since u work out last time. If time is a limiting factor, do the main compound exercises only. I wish u all the best bro, just hope I helped.

This post has been edited by cheezzzz: Apr 14 2010, 06:49 PM

Hi, Cheesss

Thank for the advice.

As you know, i have no control on my food but i do eat as much meat and vege as possible. Now days mainly on 5- vege, 3-meat, 2- rice (portion) and trying to reduce the total intake. As i am not able to burn all the calories, it become fat.

Nope, what i am doing now is not what i did 4 years ago. i was on the so-call 1 body part per day and 1 day full cardio.
As for now, my company medical advice me to take up more cardio as i am having hypertension and cut down on my weight 1st.
we get medical check every month and blood pressure test every week, if needed.

as i have limited time for my workout, i allocated most of my time on cardio total 30 min + -
remaining for weight training, i will try to do 1 workout for 1 part of my body.
i do hope this work.

i hope i can overcome this hypertension thing soon.

Again, appreciated for your advice and supports

icic.. thats a pretty good ratio for a start. hmm. I dont think so much time should be allocated on cardio.. 15-20 mins sud be enough, just make sure its moderately intensive. since ur doing cardio so often, u should consider doing HIIT, which also saves ALOT of time.

the general concept of it is just to do whatever cardio u were doing, ie running on mill.. but do it with high intensity

example:
do 10 seconds of running at your top speed, then rest for 50 seconds. this ratio is 1:5 as you can see. that would be 1 set. do 8 sets.

what you want to do is slowly reduce the resting time every work out day. this is possible because your body gets stronger, it has adapted. so you will need to reduce rest time to progress. this method of cardio is not just time consuming, it really works. so from 1:5, go to 1:4.5(45 sec), 1:4, 1:3.5, 1:3, take your time, you can reduce slower if u want to, but make sure u are going at a rate you can handle. if 1:5 is too much, you can also start with 1:9 or lower, its up to you. make sure u can make it thru all 8 sets, and u want that panting feeling too. but not too much.. cuz i understand u have a medical condition. so eventually making it to 1:1, then increase to 1.5 : 1, 2:1, so on. go easy, take it slow and progress bro

do more bodyweight exercises i.e. pushups, situps, pull/chin ups, dips. u can do them anywhere so u dont feel that pressure of 'going to the gym', i dono u got anot but sumtimes i do haha.

i noe ur diet isnt in your control. but i hope u can do buy at least some snacks/fruits/yoghurt, healthy snacks. rice isnt exactly necessary haha. snacks will prevent u from feeling hungry.

i recently went on a really simple and easy detox which has saved some ppl from chronic diseases ie cancer n heart related issues.no pain involved n oso not expensive haha, im a student btw. i went on it for general health n better digestion, it basically cleans and strengthens your body. i know ur working which will make it tougher if u want to go on it,but if ur interested just pm me.. will b glad to help in any way possible.

all the best bro

This post has been edited by cheezzzz: Apr 14 2010, 08:54 PM

Thanks mate,

The 1:5 ratio cardio thing sound interesting, are going to try this out.

i also wish to cut down on cardio and get more weight training but Ms Kim (our pretty company korean nurse ) told me that i have to do 30 min cardio a day till i lost some weight 1st. This is for reducing my blood pressure, and i am still on the 85kg range.

i hardly have time to sleep now day, work is always busy.
so, as for extra push up and sit up...might not be possible, unless i want to do it during my lunch time..

haha no worries bro. if u do HIIT cardio + weight training your total training time should not exceed 1 hour. and its dam effective from what I heard, I dont do cuz well.. too skinny. hahaha get fit again bro! later ur nurse will fall for u ahhahah kiddin bro.

all the best. most important if u plan to train, make sure u can get enough rest, or dont train so often. tho u need the cardio, its no point if ur drained out everyday, lack of sleep. ur 30 mins of cardio wont be effective also if u don rest enuf. training sessions should be 48 hrs apart, so if u dont get those 2 nights of sufficient rest, its np to take another 1 night to make sure u r ok, u dont want to overtrain and under-recover. u not coming bak to msia soon?

take care k?

14th April 2010

Yesterday was the worst day I had in weeks, I was late from work and had to rush for my dinner. Had a 30 min rest.

Cardio:

All the 7 nos of treadmill and 2 nos of cycle has been occupied.
Do some stretching to warm up instate of my 15min cycle, somehow i manage to twits my toe.

Weight:

bench press

1x10x20kg
1x10x50kg
1x10x60kg
1x10x50kg
1x10x50kg

my toe start to felt the pain...oh no...
wanted to pack my thing and go back, when i was no my way to the sofa, i saw a empty cycle machine.

Hell with my toe, i need Cardio!!

Cardio:

20 min of cycle - 180 calories burn

my toe hurt like hell and i still don't know how i done it.
Might need a day off from gym tomorrow....

18th April 2010

Been out of action for 3 days, having lot of problem with my feet. On medicine, having fever cause of this but feeling whole lot better now.

went to the gym early around 9am

no Cardio as my feet still not in the "mood" for it.

Weight:

Behind neck press:

1x10x20kg
1x10x20kg
1x10x30kg
1x10x30kg
1x 8x35kg
1x 8 x35kg
1x 8x30kg
1x 8x20kg

Not doing well in term of weight or quantity, change of plan.
Doing the below workout just to make me sweat.

(a) 1x5x20kg military press
(b) 1x5x11kg DB biceps curl (each hand)
15 sec rest
(a)
(b)
15 sec rest

repeat for 6 set

Not a great workout, but this is all i manage.
Hope will do better tomorrow and my feet will feel better too.

This post has been edited by likimikuku: Apr 18 2010, 06:37 PM

19th April 2010

Yesterday was the 1st day at work after 4 full day of rest aka MC.
Tonne of work, manage to finish but reach home late.

Just some push up:

1x15xBW
1x15xBW
1x10xBW
1x10xBW
1x 8xBW
1x 8xBW

Total: 66 in 10 min

have a good sleep, hope can have some workout tomorrow.

keep it up bro! if ur limited to time, just do bodyweight exercises like push up, reverse crunch, plank bridge and pull/chin ups.

and in that 10 mins, u sud b doing 3 sets, instead of so many haha.

do them slowly, making sure ur doing with proper form, then u will truly get the burn ur muscles need. if u just blast through your push ups (without maintaining form) ur pushups wont be effective.

3-4 sets is enough. make sure u do until failure for bodyweight exercises. all the best bro! hope ur feeling better!

Thanks for your support

Today feel alot better d...

20th April 2010

Cardio:

None, my feet still not ready for any big movement.

Weight:

behind neck press (B.N.P)

(A) 2x10x20kg (warm up set)
(B) 1x 8x30kg (B.N.P)
© 1x 8x11kg DB biceps curl

(B) + © = 1 set

Total 8 sets.

I cheated on the last 2 set, as i took almost 30 sec rest between. My shoulder is burning due to the large quantity.

Hope my feet (toe) recover asap... need a good sweat, cannot sweat much with weight.

This post has been edited by likimikuku: Apr 21 2010, 05:06 PM

23th April 2010

Manage to skip work again

have a great sleep till noon and have 2 full-boil eggs, some meat, salad, rice for lunch.

Cardio:

nope, my feet still under treatment.

Weight:

Bench Press:

1x20x20kg
1x10x30kg
6x 8x50kg
1x 6x50kg
1x 5x50kg

24th April 2010

Cardio:

Still not ready for it, is like 50% recovered and able to walk without pain.I guess this is good right??

Weight:

Seated overhead press:

No behind neck press for now, as I read some review about BNP is kind of a dangerous workout for some people.
The last thing i need is more injure.

2x10x20kg
2x10x30kg
1x10x40kg
1x 8x40kg
1x 8x30kg
1x10x20kg

DB curl:

1x10x12kg
1x 8x12kg
1x 5x12kg (12kg is just too heavy for me)
1x10x10kg

now waiting for dinner... eat eat eat!!