delete

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!!

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!

What happened to Likimikuku?

MIA

Hi guys,

Sorry for not replying, been busy for couple of weeks. Finally today i have a rest (sleep like a pig), everyday finish work at 10pm minimum. Hard to have any workout.

My job suck !!!

Anyway, will be starting back my workout next Monday. Hope my boss are going to give me back my life

Thank for all the support, appreciated.

P.S: Time to sleep some more

Mind your sleep mate. Too much also not good la. Make u feel sluggish.

need to catch back my sleep for the last 2 weeks,
i hardly sleep well for the last 2 weeks and yes i feel like in total blur mode now...lol

Try situp and crunch after u wake up. Feel rejuvenate

24th May 2010

weight:

Bench press:

1x20x40kg
2x15x50kg
1x06x60kg
1x04x60kg

i guess 60kg is too heavy for me.

1x10x50kg *hardly make it for 10 reps
1x10x40kg


incline press:

1x10x40kg
1x10x30kg
1x10x30kg
1x10x30kg

Cardio:

Slow walk for 15min

Cotton Diesel,

Rejuvenate after sit up, i might fall a sleep in my office...lol

Hahaha, sneak up and take a nap

lol...
That will get me fire, i work in open office. Not suitable to take a nap during working hours.

what is ur weight now? if u dont mind..

then try to take it on lunch hour

Arsenal 04,

Last check is 81~82kg
still trying to lower it down to 80by July, target weight is 75kg +-

Cotton diesl,

yup...we have 1 and a half hour lunch break here, normally will able to have 30 min +- nap

ok lets say 81.5 la..
so u lost 4 kg in 7 weeks.. not bad man.. considering u had to drop cardio for a few weeks..
keep it up man..

i think my lost is not fat, more to muscle.
Since, my diet suck and my company Doc not allow me to take much protein.
I have urine acid & gout problem, but it is ok.
My aim is just to stay healthy and alive...lol

27 May 2010

Manage to skip OT today, below are my workout.

Weight:

Front Shoulder Press:

1x15x20kg
1x12x25kg
1x10x30kg *almost drop on the 9th rap, just mange to push myself for the final 10th rep
1x10x25kg
1x10x20kg

Side shoulder raise:

1x10x(7kg + 7kg)
1x10x(8kg + 8kg)
1x10x(9kg + 9kg)

Front shoulder raise:

1x12x(7kg + 7kg)
1x10x(8kg + 8kg)
1x8x(9kg + 9kg)

Back shoulder raise:

1x10x(7kg + 7kg)
1x10x(8kg + 8kg)
1x10x(9kg + 9kg)

Good push there mate! Proud of you

Thanks, want to catch up with my lost time.
I still have 1 more month for my fat lost target (80kg by July)

YOu can do it mate! I am on the same road as you too.

29th May 2010

Weight:

B press:

1x20x30kg
1x15x50kg
1x10x60kg
1x10x50kg
1x15x30kg

incline press:

5x10x40kg

Only press today?

Yup, not much i can do after that chest workout yesterday...am too damn tired

Will to do some Cardio today, try to burn some fat

---

Added on May 30, 2010, 7:07 pmJust finish my Cardio,

30min cycle - try to maintain 55%~60% MHR

This post has been edited by likimikuku: May 30 2010, 07:07 PM

lets try to jog outside mate

erm... i am living in Angola currently and i do not stay anyway near the city area, if i really go out and jog...
i might get in trouble...

got check ur blood pressure bro? hows it going?

i noe ur running low on time, i tink u sud lift moderately heavy weights (or body weight) that allow u to do 12 reps or so n do them for time. burpees, air squats, plank bridges/superman/crunches. if gym is really out of the question for u that is. good luck bro

Hey Bro ChezZZzzzz,

Doing well, Last check still high
but working on a diet, my company nurse give me some weird diet and i feel like a rabbit now... mostly vege
but works well, now is almost 80kg

Actually the gym is juts 2 min walk away from my room,
main reason for missing gym is bacause of my stupid boss

31 May 2010

Cardio:

15min cycle with 50% +- MHR

Weight:

lat pull down:

10x10x30kg

one arm DB row:

10x10x12kg (for each arm)


Cardio:

30min cycle with 55%~60% MHR

---

Added on June 2, 2010, 12:07 am01 June 2010

Cardio:

50min cycle - 50%-55% MHR

Update on weight:

80.34kg, i guess this count as 80kg. So, can i change my target to reach 78kg by July??
Will it be not realistic or bad for my health by dropping weight that fast ?

Please Advice Guys

This post has been edited by likimikuku: Jun 2 2010, 12:07 AM

How is your food there? Quality? Source of protein and vitamin how?

ur goal is still pretty realistic dude.. even if u dont achieve it.. at least u lost weight from ur previous weight! self improvement is the best achievement we can ever get. don worry about it. as long as ur eating fine n healthy itll b good

Korean Company provide korean food (like chinese food), all you can eat style
contain of rice, meat, vege and soup...

Quality?? you mean life?? food???
food is ok

Protein,
main source from meat but now cut down and try minimise all food contain protein, as i have gout (happen when high in Urine Acid)

hope i answer your question correctly.

I think reducing weight by workout should be ok right??
ok la... time to adjust my goal... 78kg by July

1 month 2 kg!!!!!

02 June 2010

Weight:

Front Shoulder Press:

1x15x20kg
1x12x25kg
1x10x30kg
1x10x25kg


Side shoulder raise:

3x12x(7kg + 7kg)

Front shoulder raise:

3x10x(7kg + 7kg)


Back shoulder raise:

3x10x(7kg + 7kg)

Cardio:

30 min cycle - 55% +- MHR

Weight Check: 80.45kg

WTF!! gain back 0.10 kg???

chill, its only 100grams. Probably water weight or something.

3th June 2010

Cardio:

40 min of cycle - 55~60% +- MHR


Hope so, or poop inside...lol

4th June 2010

Weight:

Bench Press:

1x15x40kg
1x12x50kg
1x10x60kg
1x7.5x65kg ---- (7.5 cause i cannot finish the final 8 rep push)

Incline Press:

1x12x40kg
1x10x50kg
1x10x40kg
1x10x40kg

Cardio:

40 min Cycle - 55%~60% MHR

Latest Body weight check: 80.65kg (hope it is just water weight) ; 2.65kg to go !! and 25 days counting

Keep on pushing mat. any progress picture?

Progress picture?
erm... may be end of June.

Please also share yours... lol...
i believe we are on the same path, "kill the tummy and get the ripped body..lol"

Me also end of June la exam season now hehehe. Yeah! same path man!!! damn stubborn tummy.

7th June 2010

Cardio:

50min of cycle - 55%+- MHR

Today was shoulder day but since i feel tired a long day work, i just do my cardio with some music to relax

Update:

Body weight : 80.30 kg

reminding days : 22days

Kg per day : 0.104 or 104g per day

Cotton Diesel,

i think the tummy/abs part will be the hardest to reduce, my arm, chest, and shoulder show significant decrease in size but my tummy area(especially the lower abs) still remains the same.

According to other, only with single digit body fat will able to "show" your abs. If not, it will be cover by all the fatssSSSss...

BTW, anyhow to calculate body fat??

has been out of action for few days,

11th June 2010

Cardio:

30 min cycle with 55% MHR

Hope to manage my time on work, life, gym and World Cup

12th June 2010

Cardio:

30min cycle - 55~60% MHR

---

Added on June 14, 2010, 8:09 pm13th June 2010

Cardio:

50min cycle - 55~60% MHR

This post has been edited by likimikuku: Jun 14 2010, 08:09 PM

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?