26th Sept 2010

Weight:

Shoulder DB Press:

5x12x12kg+12kg


Side shoulder raise:

5x10x(7kg + 7kg)


Back shoulder raise:

5x10x(7kg + 7kg)


Front shoulder raise:

5x10x(8kg + 8kg)




Cardio:

on treadmill - 7km/hr @ 30min

29 Sept 2010

weight:

Lat pull down:

1x20x30kg

5x10x40kg

DB row

5x10x10kg+10kg

DB curl

3x10x8kg+8kg



Cardio:

on treadmill - 7km/hr @ 30min

---

Added on October 2, 2010, 7:14 pmo1 Oct 2010

Cardio:

on treadmill - 7km/hr @ 30min

This post has been edited by likimikuku: Oct 2 2010, 07:14 PM

2 Oct 2010

weight:


Incline press:

1x20x20kg
1x15x30kg
1x10x40kg
1x08x50kg
1x02x60kg
3x10x30kg


Incline fly:

3x10x8kg+8kg



Cardio:

on treadmill - 7km/hr @ 30min

4 Oct 2010

Weight:

Shoulder DB Press:

5x10x12kg+12kg


Side shoulder raise:

6x10x(7kg + 7kg)


Back shoulder raise:

5x10x(7kg + 7kg)


Front shoulder raise:

5x10x(8kg + 8kg)




Cardio:

on treadmill - 7km/hr @ 30min

7 Oct 2010



Weight:

Lat pull down:

5x15x40kg

DB Wide grip upright row:

5x10x(10kg+10kg)



Cardio:

on treadmill - 7km/hr @ 30min

8 Oct 2010

Weight:

incline press:

1x15x30kg
1x12x40kg
1x10x50kg
1x08x50kg
2x05x50kg
2x10x30kg

bench press:

5x10x30kg

incline DB fly:

3x10x9kg+9kg



Cardio:

on treadmill - 7km/hr @ 30min

Weight update: 80kg

11 Oct 2010

Weight:

Shoulder DB Press:

5x10x12kg+12kg


Side shoulder raise:

5x10x(7kg + 7kg)


Back shoulder raise:

5x10x(5kg + 5kg)


Front shoulder raise:

5x10x10kg




Cardio:


on treadmill - 7km/hr @ 30min

13 Oct 2010


Weight:

Lat pull down:

5x10x40kg

DB Wide grip upright row:

5x10x(10kg+10kg)



Cardio:

on treadmill - 7km/hr @ 30min

---

Added on October 15, 2010, 11:23 pm14 Oct 2010


Cardio:

on treadmill - 7km/hr @ 30min




This post has been edited by likimikuku: Oct 15 2010, 11:23 PM

16 Oct 2010

Weight:

incline press:

1x10x20kg
1x10x30kg
1x10x40kg
1x08x50kg
1x05x50kg
3x10x30kg

bench press + fly (superset):

3x10x30kg
3x10x7kg+7kg




Cardio:

on treadmill - 7km/hr @ 30min

19 Oct 2010

Weight:

Shoulder DB Press:

5x10x12kg+12kg


Side shoulder raise:

5x10x(7kg + 7kg)


Back shoulder raise:

5x10x(5kg + 5kg)


Front shoulder raise:

5x10x10kg




Cardio:


on treadmill - 7km/hr @ 40min

Add 10min in my cardio from today.

20 Oct 2010

Weight:

Dip:

2x5xBW
1x3xBW
2X4XBW




Cardio:


on treadmill - 7km/hr @ 40min

---

Added on October 22, 2010, 9:29 pm21 Oct 2010

Cardio:


on treadmill - 7km/hr @ 40min

my running shoe split in to 3 pieces, need new shoe.

need to wait till Nov to run again.. cannot get any running she in Angola

This post has been edited by likimikuku: Oct 22 2010, 09:29 PM

23 Oct 2010

Weight:

Chest super set: (6 set)

bench press x 10 x 30kg
+
fly x 10 x (7kg+7kg)
+
incline press x 10 x (12kg+12kg)
+
incline fly x 10 x (7kg+7kg)

26 Oct 2010

Weight:

superset: (5 set)

Shoulder DB Press X 10x(12kg+12kg)

+

Side shoulder raise x10x(7kg + 7kg)


Rest 5 min


superset: (5 set)


Back shoulder raise x 10x(5kg + 5kg)

+

Front shoulder raise x 10x10kg(plate)