it did not improve tat well, left hand still very weak.

but im able to handle dumbbell better ._.

barbell always make my wrist bend, after workout = pain

db bench press 12.5kg 15kg
8/8/8/8

incline bench press 10kg
10/10/10/10

crossovers 9kg
8/8/8/8

machine chest press 50lbs
8/8/8/8/8

db bicep curl 7.5kg
8

machine bicep curl 60lbs
8/8/8/8

7am 2 bread + peanut butter, 1 cup of milk with oats

1pm wantan mee + lots of wantan XD

3pm shake

7pm fried beef, chicken, vege, rice

8.30pm workout

10.45pm shake

12pm 2 eggs




This post has been edited by snowberry: May 21 2010, 01:10 AM

lol..coz my fren suggest to use the machine bicep curl, so i did 1 set then move to that.

actually should i do more on bicep? what else can i do for bicep?

This post has been edited by snowberry: May 21 2010, 01:10 AM

my right arm can do the curl without momentum

left arm need some momentum XD too weak.

21/5/2010
DIET
7am shake

12pm 6 spoon of oats with milk, banana

2.30pm chicken breast and rice

6pm chicken breast, vege, rice, cup of milk

8pm workout

10.30pm shake

12pm chicken breast, cup of milk

WORKOUT

pull up
8/6/5/5/5

deadlift
8/6/6/6
27kg/32kg/32kg/32kg

back machine 22kg
8/8/8/8

another back machine 25kg
8/8/8/8

Squats
5/5/5/5/5
30kg/40kg/40kg/40kg/40kg

toe raise 25lbs
15/15/15/15

leg extension
8/8/8/8/8
15kg/25kg/25kg/25kg/25kg

This post has been edited by snowberry: May 22 2010, 10:22 AM

ok. thx for the advise.

22/5/2010
DIET
10am shake

12pm wantan mee

2.30pm 1 can of tuna, 2 slice of whole grain bread

5pm 7 spoon of oats with milk

7.30pm 3 banana

8pm workout

9.30pm beef, rice, broccoli

11.30pm shake


WORKOUT
db bench press 1st set - 12.5kg 15kg
8/8/8/8/8

incline bench press 12.5kg
8/8/8/8

cable crossover 1st set - 9kg 14kg
8/8/8/8

machine chest press 1st set - 60lbs 70lbs
8/8/8/8

bicep curl 7.5kg
8/8/8

machine bicep curl 50lbs
8/8/8/8

push ups
10/8/10

This post has been edited by snowberry: May 23 2010, 04:14 PM

u mean my weight?

i did put some red words on the 1st page of my journal XD

24/5/2010
WORKOUT
db bench press 1st set - 10kg 15kg
8/8/8/8/8

incline bench press 1st set - 15kg 12.5kg
8/8/8/8

cable crossover 1st set - 9kg 14kg
8/8/8/8

machine chest press 60lbs
8/8/8/8/8


6am shake

1pm siu yok fan, 1 cup of milk, banana

4pm 3 whole grain bread with peanut butter, 1banana

5.30pm workout

7.30pm shake

9.30pm mutton, rice, vege

10.30pm oats with milk

sleep


30/5/2010
WORKOUT
bench press 12.5kg 15kg-8reps
10/10/10/8/10/10

incline bench press 12.5kg
10/10/10/10

cable flys 14kg
8/8/8/8

machine chest press 70kg 60kg the rest
8/8/8/8

sit ups
8/8/8

bicep curl
10



31/5/2010
DIET
7.30am shake+oats+mix oats and seeds

1pm wantan mee

4pm subway 6-inch sub of the day

6.30pm can of tuna, 2 whole grain bread

9pm rice, beancurd, chicken breast, potato

11pm 3 inch left over subways

11.30pm shake

been resting for awhile to let my wrist heal. afraid that my weight will drop without gym T.T

3/6/2010
workout

leg extension 70lbs
12/12/12/12

machine squat 80lbs
10/10/10

squat free weight
12/12/12/12

sit ups
10/10/8

This post has been edited by snowberry: Jun 8 2010, 12:17 PM