Hi all, is time for me to show some picture.
Hopefully anyone is reading or passby can give some tips and pointer for me to improve.

Thank.

Current weight = 84kg









I am sorry for give you all a bad day with my self portrait.

CnC

This post has been edited by likimikuku: Apr 25 2010, 11:27 PM

27th April 2010

Weight:

Bench press:

3x10x30kg
5x 8x50kg
5x 8x40kg

Progress of my feet: able to walk without pain, awaiting for my full recover.

bro isit sets x reps x weight?

thats a bit too much man.. or is the weight abit too light lol.

if ur gonna do 10 reps, choose a weight that allows u to do ONLY 10 reps, not more not less. and do about 2 sets for warm up, 15 reps, lighter weights. then do 3-4 sets of 8-12 reps for heavier sets.. pick the weight that allows u to do only 10 reps. keep it up bro!

Hey dude,
Yup, yesterday workout is kind of weird.

The reason for doing this type of workout (Quantity) is that i read in some place, where people with hypertension should not lifting weight more the 60% of Max per rep.

Hence, i try to do more in quantity so that i can feel the pump.

29th April 2010

Cardio:
N/A - still awaiting for my full recover, it has been 3 weeks. Hope after next week i will have a full recover.

Weight:

Shoulder Press:

2x10x20kg
2x10x30kg
1x08x40kg *with back support
1x06x40kg *with back support
2x08x30kg *with back support
2x10x20kg

1st May 2010

Cardio:

15min slow slow cycle... but stop at 10min ++ feel my feet not ready for it

Weight:

Incline press:

2x10x20kg *warm up
2x10x30kg
2x10x40kg
2x08x50kg
2x08x40kg
2x10x30kg

biceps hummer curls:

3x10x10kg (each side)

how is it coming along bro? weight loss and health relies a lot on ur diet, if u can, try a low carb diet. start to take less rice dinner.. then next day less rice on dinner and lunch.. progressively.. eventually u can make it to have rice only after workout. ull be surprise how much health problems start from eating rice. then again im not saying rice is evil or u shouldnt eat at all, or carbs are bad. just a suggestion on ur journey bro, u can do it!

ps: with your goals as weight loss and health, u can try intervals of burpees and bodyweight exercises. combine them, you can practically do them in your own room. i.e. as many burpees, crunches, air/split squats, pullups u can do in 1 set. do 3 sets.. when u can do 15 easily, start timing yourself for as many as u can in 30 secs.. rosstraining.com for more of these kind of exercises for fitness and functional training im sure ur goal in every workout is to break a sweat rite? im sure if u do these u definitely will and ull get better at these exercises

Hey dude,

Doing well here, last check was 83.5kg. May be coming Monday will have my blood pressure check, hope is not that high.
Trying to cut off the quantity of rice i took, still doing the meat:vege:rice portion thing. Now, having almost 1:1:1 portion... is hard to cut my rice intake, hope can minimise the intake to 2:2:1.

Yup, i try some bodyweight exercise today after saw your reply. I will post it later.

Thanks again for your advice

2nd May 2010

BW triceps dip:

10x10xBW

Situp:

5x10

situp is hard!!

Hi there. I was once in your position too. I know it can be hard but don't give up. And if possible, set a goal beyond your present one. Because my main mistake during my first weight loss program was that I set a goal that was too easily achievable such as 'Reduce waist size to size 32"" (I was size 41)' and the moment I achieved my goal, I had ZERO motivation to continue living that healthy lifestyle and bloated back to size 37''.

I learnt my lesson by developing short term and long term goals. For example, my short term goals were to reduce to size 31'' and my medium term goals were to run in a 10 km run by the end of 2010 and long term goals were to run a full marathon. So far so good, I've improved my pace and endurance, cut my weight and am working my way back to lifting as I did before.

But of course, it depends on what your goals are. Hope you don't make the same mistake I did.

Good day mate,

You are right, motivation is something drive us toward our goal.
My current (Short Term) goal, is to lower my body weight to 80kg and my deadline is on 7th July. It is a possible goal for me....i think

6th May 2010

Not having much time lately, just some push-up and sit-up

Push-up
6x10xBW

Sit-up
3x10

7th May 2010

weight:

Bench press:

1x20x20kg
2x20x40kg
1x15x40kg
1x10x40kg

incline press:

1x15x40kg
1x10x40kg
1x15x30kg
1x14x30kg

Feel good on the high rep, my chest are still burning and trying to push for 20 reps in every set are fun (even I fail in most of it).
Hope to improve in my next chest workout, miss out on the dip. Even I remember it, my body will not able to do any.

8th May 2010

Cardio:

60min cycle

Is been almost 2 weeks from my last cardio workout, it does feel good to sweat that much.
Will need to monitor my feet, if nothing happen i think is almost full recover. The flexible are still not there yet, will need to take good care of it. I can't afford to get it injure again, I need cardio!!

9th May 2010

Cardio:

15min cycle

Weight:

Lat pull down

1x20x20kg (warm up)
1x20x30kg
1x15x30kg
1x13x30kg

one arm db row (each arm)

1x20x12kg
1x18x12kg
1x15x12kg

Still trying to achieve 20 reps per set.

10th May 2010

Cardio day:

60min cycle, try to keep my heart beat in 130+ per min.

Feel good for all the calories i burn, time for a good night sleep.

11th May 2010

Weight:

smith machine shoulder press:

1x20x10kg (warm up)
1x20x20kg
1x15x20kg
1x10x10kg

my shoulder press is getting bad to worst, too less weight and too less reps.

So, i add DB shoulder press:

5x10x12kg+12kg

Front Raise (each arm/side):

1x15x7kg
1x15x8kg
1x10x9kg

Side Raise (each arm/side):

1x12x7kg
1x10x8kg
1x10x9kg

not a great workout, need a rest a guess.

15th May 2010

Weight:

beach press:

1x20x20kg
1x20x40kg
1x10x50kg
1x10x60kg

incline press:

3x10x40kg


Will not have much time this week and the coming week, lot of OT coming to me....

your place got barbell? if got u can do the bear complex and save time. its a great almost full body workout.

other wise just do push ups, pull ups and crunches. you're looking for fitness and fat burning.. just do exercises for time. ie burpee for time. cuz doing 2 lifts in 1 day wont be as productive as you do bodyweight exercises that will require ur back or abs to stabilize when u perform them.

thats just my 2 cents since ur running short on time and cuz ur goal isnt to get bigger.well at least not too big.

ive got no tips for you but all i can say is keep it up!

looking forward to your progress!