14th Aug 2010

Cardio:

on treadmill - 7km/hr @ 30min

16th Aug 2010

weight:

Lat pull down

2x20x20kg
3x 8x50kg
3x10x40kg

one arm DB row

3x 8x20kg
3x20x12kg

cardio:

30min cycle - 60% +- MHR

Update on weight: 80kg

This post has been edited by likimikuku: Aug 17 2010, 04:43 AM

18th Aug 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)


Cardio:

15min treadmill - 7km/hr

21th Aug 2010

Weight lifting:

Chest:

Incline press

1x20x20kg (warm up)
4x10x40kg
1x 8x40kg


Beach press

1x 6x50kg
3x10x40kg
2x 8x40kg

decline press (DB)

5x15x (12+12)kg

Incline DB fly:

3x12x(8+8)kg

23th Aug 2010

weight:

Lat pull down

5x10x50kg


one arm DB row

3x20x12kg

cardio:

30min cycle - 60% +- MHR

Note: need more sleep, late night sleep is killing my strength

This post has been edited by likimikuku: Aug 24 2010, 02:30 PM

24th Aug 2010

Weight:

DB shoulder press:

4x10x12kg+12kg
1x 8x12kg+12kg

Front Shoulder press:

3x10x20kg
2x 8x25kg

behind neck press:

3x10x20kg
2x 8x20kg

Side shoulder raise:

5x10x(7kg + 7kg)

Front shoulder raise:

5x10x(8kg + 8kg)

Back shoulder raise:

5x10x(7kg + 7kg)


Cardio:

15min Cycle - MHR 55%+-

25th Aug 2010

Cardio:

50min Cycle - 55% MHR

26th Aug 2010

Cardio:

on treadmill - 7km/hr @ 30min

28th Aug 2010

Weight lifting:

Chest:

Incline press

5x10x40kg


Beach press

3x10x40kg
1x 9x40kg
1x 8x40kg

decline press (DB)

5x10x30kg

Incline DB fly:

3x10x(8+8)kg

Cardio:

20 min treadmill - 5min (5km/hr), 10min (9km/hr), 5min (5km/hr)

29th Aug 2010

Cardio:

50min Treadmill:

3km/hr (5min),
5km/hr (2min),
6km/hr (1min),
7km/hr (1min),
8km/hr (1min),

9km/hr (30min),

8km/hr (1min),
7km/hr (1min),
6km/hr (1min),
5km/hr (1min),
4km/hr (1min),
3km/hr (5min).

This post has been edited by likimikuku: Aug 30 2010, 01:49 PM

30th Aug 2010

weight:

Lat pull down

5x15x40kg


one arm DB row

5x20x12kg

1st Sept 2010

Weight:

Arnold DB press:

4x10x12kg+12kg
1x 8x12kg+12kg

Side shoulder raise:

5x10x(7kg + 7kg)

DB shoulder press:

3x10x12kg+12kg
2x 8x12kg+12kg

Back shoulder raise:

5x10x(7kg + 7kg)

Front shoulder raise:

5x10x(8kg + 8kg)

---

Added on September 4, 2010, 9:28 pm3rd Sept 2010

Cardio:

30 min Treadmill - 7km/hr

Update on weight: 80kg, i wonder why i still having the same weight. Need more cardio!!

This post has been edited by likimikuku: Sep 4 2010, 09:28 PM

5th Sept 2010

Weight lifting:

Chest:

Incline press

5x10x40kg


Beach press

5x10x40kg


decline press (DB)

5x10x30kg

Incline DB fly:

3x10x(8+8)kg



Cardio:

30 min treadmill - 5min (5km/hr), 20min (7km/hr), 5min (5km/hr)

7th Sept 2010

weight:

Lat pull down

5x15x40kg


one arm DB row

5x20x12kg



Cardio:

30 min slow jog - 7km/hr




8th Sept 2010

Cardio:


on treadmill - 7km/hr @ 30min

This post has been edited by likimikuku: Sep 9 2010, 01:39 PM

10th Sept 2010

Weight:

Arnold DB press:

5x10x12kg+12kg

DB press:

5x10x12kg+12kg


Side shoulder raise:

5x10x(7kg + 7kg)

Back shoulder raise:

5x10x(7kg + 7kg)

Front shoulder raise:

5x10x(8kg + 8kg)

---

Added on September 12, 2010, 1:08 am11th Sept 2010

Cardio:


on treadmill - 7km/hr @ 40min

---

Added on September 13, 2010, 2:21 am12th Sept 2010


Cardio:


on treadmill - 7km/hr @ 40min

This post has been edited by likimikuku: Sep 13 2010, 02:21 AM

14th Sept 2010

Cardio:


on treadmill - 7km/hr @ 40min

---

Added on September 16, 2010, 1:44 pm

15th Sept 2010

Cardio:


on treadmill - 7km/hr @ 40min

---

Added on September 18, 2010, 4:31 am17th Sept 2010

Cardio:


on treadmill - 7km/hr @ 50min

---

Added on September 19, 2010, 12:36 am18th Sept 2010


Cardio:


on treadmill - 7km/hr @ 50min


This post has been edited by likimikuku: Sep 19 2010, 12:36 AM

20th Sept 2010

Push up:

12 x BW
14 x BW
11 x BW
10 x BW
10 x BW

Dip:

5 x BW
2 x BW
3 x BW
2 x BW
3 x BW

Cardio:

on treadmill - 7km/hr @ 30min

21th Sept 2010



Weight:

Shoulder DB Press:

1x12x10kg+0kg
3x10x12kg+12kg
1x10x11kg+11kg

Side shoulder raise:

5x10x(7kg + 7kg)

Back shoulder raise:

5x10x(7kg + 7kg)

Front shoulder raise:

5x10x(8kg + 8kg)



Cardio:

on treadmill - 7km/hr @ 30min


Update:
Weight: 80kg

24 Sept 2010

weight:

Lat pull down:

1x20x20kg
1x15x30kg
1x12x40kg
1x08x50kg
1x10x40kg
1x20x30kg

alternative DB curl

3 sets of:

12kg+12kg TF



Cardio:

on treadmill - 7km/hr @ 30min

25 Sept 2010

weight:

Push-up:

3x10xBW

Incline press:

1x10x40kg
1x07x40kg
2x08x40kg
1x05x40kg

Note: chest getting weak

Bench press:

1x08x40kg
1x05x40kg

too a long rest @ 3 min ++ to recover

1x08x40kg
1x06x40kg
1x07x40kg

Note: chest is not getting weak... i lost huge strength during my break



Cardio:

on treadmill - 7km/hr @ 30min