14th June 2010

Weight:

Bench press:

1x20x20kg
1x12x50kg
1x08x60kg
1x10x50kg

Incline press:

5x6x40kg

Cardio:

30min cycle - 50%~60% MHR

Update on weight: 80kg

15th June 2010

cardio:

50min cycle - 55%~60% MHR

weight update: 79.95kg

hey bro,

i remember when u started it was 86.. now ur at 80!! CONGRATS BRO! U CAN DO IT

Thank mate,

Will try my best, 2 more kgs to goes with 15 days left.

Sound impossible but will keep on trying.

remember, a goal is to motivate. its not meant for us to be disappointed if we fail to achieve it. instead, look how far you've come since day 1 (:

that way ull be more motivated to pursue your next goals. update yourself with more short term goals bro! all d best.

17th June 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:

30min cycle - MHR 55%+-

Can i know your heights and current result?

Weight = 79.80+- (last check)
Height = 178cm

Total weight lost = 6kg (since my program start)

18th June 2010

Cardio:

30 min cycle - MHR 60%

Was late today, just manage to do 30 min cardio and rush for 2nd half England vs Algeria game.

19th June 2010

Weight:

Lat pull down
5x20x30kg

one arm db row (each arm)
5x15x12kg

Cardio:

30min cycle - MHR 55%~60%

21th June 2010

Weight:

bench press:

1x15x30kg
1x12x50kg
1x08x60kg
1x10x50kg
1x15x30kg

incline press:

3x10x30kg

Cardio:

30min cycle - 55~60% MHR

Weight update: 79.50kg, 9 more days to go.

22th June 2010

Cardio:

30min cycle - MHR 55% +-

Health Check:

went to check my blood pressure before workout, feel dizzy and tired this few days. End up....

Blood pressure: 100/160 (is not good)

Note:
1) Need to reduce weight and lower my body fat soonest possible.
2) More rest and more workout!!

Just like to note that if you're overtraining, it's possible that your blood pressure is up. Look at your schedule for yourself and listen to your body. Of course you'll need to work your body but overwork it and you'll do yourself more harm than good. Especially with a medical condition like yours. I'm no expert but I'd advice you ask the sifus at the BB corner and tell them before you make any tweaks to your schedule since one of the members is actually a doctor.

Thanks for your advice,

Will post my situation on BB soonest possible, i think the doctor you talking about is DK right?

Thanks again

23th June 2010

Weight:

lat pull down:

5x20x30kg

one arm row:

5x15x12kg

Cardio:

30min cycle - MHR 55%~60%

latest check on blood pressure: 90/140

Body Weight: 79.50kg

24th June 2010

Cardio:

30min cycle - MHR 50%~60%

25th June 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)

27th June 2010

Cardio:

60min cycle - MHR 50%++

28th June 2010

Weight:

bench press:

1x15x40kg
1x12x50kg
1x08x50kg
1x06x50kg


incline press:

3x10x30kg


Cardio:

30min cycle - 55~60% MHR

29th June 2010

Cardio:

30min cycle - 55~60% MHR

Update on weight: 79.50kg