Hi.

I gotta ask.

Do you STOP drinking sweet/sugar water?

Did it help losing weight & getting your six pack etc.?

I still drink juice every morning and a cup of tea (with milk and suger) after dinner. Junk food during movie or football match (once a week)

my only change in diet is i cut down alot in protein as i'm a gout sufferer and replace it with lot of fiber.

Cardio help me alot in loosing weight but not six pack, i need a lower body fat to do so.

PS: will update my progress picture this weekend if possible.

30th June 2010

Weight:

Lat pull down
5x20x30kg

one arm db row (each arm)
5x15x12kg

Cardio:

30min cycle - MHR 55%~60%

Update: 79.50kg, still yet to achieve my target for 78kg.

will be going back to Malaysia on 6th July 2010, will be stopping all workout for 2 weeks and enjoy myself.

New target: Try to stay in 80kg during this vacation

1st July 2010

Cardio:

40min Cycle - MHR 50% ~ 60%

2nd July 2010

Weight:

DB shoulder press:

1x15x10kg+10kg
1x12x11kg+11kg
1x10x12kg+12kg

Front Shoulder press:

3x10x20kg

behind neck press:

3x10x20kg

Side shoulder raise:

3x10x(7kg + 7kg)

Front shoulder raise:

3x10x(7kg + 7kg)

Back shoulder raise:

3x10x(7kg + 7kg)


PS: 3 more days till my vacation start.

---

Added on July 5, 2010, 4:36 amUpdate: 4th July 2010

Picture:










Body weight:

79.45kg

This post has been edited by likimikuku: Jul 5 2010, 04:36 AM

23th July 2010

After a full 2 weeks rest and wonderful trip back to Malaysia, time to hit the gym.

Update: 80.50kg (good that i did gain much weight, but my belly is bigger now. I guess it is still as bad or worst)

Weight lifting:

Chest:

Beach press

2x20x20kg (warm up)
1x 6x50kg
1x 5x60kg
1x 3x65kg
3x10x40kg

Incline press

1x 5x50kg
2x 3x60kg
3x 8x40kg

decline press

2x 8x40kg
1x 5x40kg (cannot push any more )

Cardio:

30 min cycle - MHR 55%~60%

24th July 2010

weight:

Lat pull down

2x15x30kg
3x 5x50kg
3x10x40kg

one arm DB row

3x 8x20kg
3x20x12kg

cardio:

30min cycle - 60% +- MHR

25th July 2010

Weight:

DB shoulder press:

3x10x12kg+12kg

Front Shoulder press:

3x10x20kg

behind neck press:

3x10x20kg

Side shoulder raise:

3x10x(7kg + 7kg)

Front shoulder raise:

3x10x(7kg + 7kg)

Back shoulder raise:

3x10x(7kg + 7kg)

Cardio:

30 min cycle - 60% MHR

26th July 2010

Cardio:

30min cycle - 60% MHR

28th July 2010

Weight lifting:

Chest:

Beach press

2x20x20kg (warm up)
1x 6x50kg
2x 5x60kg

2x10x40kg

1x 8x40kg

Incline press

3x 5x50kg

3x10x30kg

decline press

3x10x30kg


Cardio:

30 min cycle - MHR 60%+-

Update on Weight = 80kg

29th July 2010

weight:

Lat pull down

2x20x20kg
3x 8x50kg
3x10x40kg

one arm DB row

3x 8x20kg
3x20x12kg

cardio:

30min cycle - 60% +- MHR

31 July 2010

Weight:

DB shoulder press:

5x10x10kg+10kg

Front Shoulder press:

5x10x20kg

behind neck press:

5x10x20kg

Side shoulder raise:

3x10x(7kg + 7kg)

Front shoulder raise:

3x10x(7kg + 7kg)

Back shoulder raise:

3x10x(7kg + 7kg)

2nd Aug 2010

Weight lifting:

Chest:

Beach press

2x20x20kg (warm up)

2x 6x60kg
1x 5x60kg

3x10x40kg

Incline press

1x 6x50kg
2x 5x50kg

2x10x30kg
1x 8x30kg

decline press

3x10x30kg


Cardio:

30 min cycle - MHR 55%+-

Update on Weight = 79.50kg

4th Aug 2010

weight:

Lat pull down

2x20x20kg
3x 6x50kg
3x10x40kg

one arm DB row

3x10x20kg
3x20x12kg

cardio:

30min cycle - 55% +- MHR

5th Aug 2010

Weight:

DB shoulder press:

6x10x10kg+10kg

Front Shoulder press:

6x10x20kg

behind neck press:

6x10x20kg

Side shoulder raise:

6x10x(7kg + 7kg)

Front shoulder raise:

6x10x(7kg + 7kg)

Back shoulder raise:

6x10x(7kg + 7kg)

6th Aug 2010

Cardio:

30 min cycle - MHR 55%

7th Aug 2010

Weight lifting:

Chest:

Incline press

2x20x20kg (warm up)

1x 6x50kg
2x 5x50kg

3x10x30kg

Beach press

5x 6x50kg

3x10x40kg

9th Aug 2010

weight:

Lat pull down

2x20x20kg
3x 6x50kg
3x10x40kg

one arm DB row

3x10x20kg
3x20x12kg

cardio:

30min cycle - 55% +- MHR

10th Aug 2010

Weight:

DB shoulder press:

3x10x10kg+10kg

Front Shoulder press:

3x10x20kg

behind neck press:

3x10x20kg

Side shoulder raise:

6x10x(7kg + 7kg)

Front shoulder raise:

6x10x(7kg + 7kg)

Back shoulder raise:

6x10x(7kg + 7kg)

12th Aug 2010

Chest:

Beach press

2x20x20kg (warm up)

1x 5x60kg
1x 10x50kg

3x10x40kg

Incline press

5x10x30kg



Cardio:

30 min cycle - MHR 55%+-

Update on Weight = 80.00kg