short term target: Achieve 68kg end of June
Long term goal: to build muscle and be fit and healthy


-Reduced intake of Cab
-Drink green tea
-Workout at least 3 times per week
-Monitor daily food and make sure protein is higher than cab
-take whey protein pre and post workout for recovery
-at least 2 fruit and 2 vege per day
-at least 8 hours of sleep for recovery
-no fast food, no biscuit and less sugar
-Keep a workout and food journal for self tracking

Change log:

modify short term target from 70kg to 68kg

Weight Change log:
90kg (mid of 2010)
84kg (end of 2010)
75kg (18 march 2011)
83kg (September 2012)
78.5kg ( 14 December 2012)

This post has been edited by f.e.a.r: Dec 14 2012, 08:53 AM

Keep up the spirit there...
Btw..should add more compound exercises there...
Do have a look on Stronglifts 5x5 or Rippetoe's

22 Oct 2010
========

Weight : 82.4kg

Cycling 10 Mins

Lat pulls - 7kg x 8 reps x 3set
Wide-Grip Pulldown Behind The Neck - 6kg x 8 reps x 3set
Upright cable rows - 10-12 Reps
Lateral dumbbell deltoid raises - 12-15 Reps
Standing EZ-bar bicep curls - 7.5kg x 8 x 1 5kg x 8 x 2
Seated dumbbell hammer curls - 7.5kg x 8 x 3
Dumbbell presses on incline bench - 7.5kg x 12 7.5kg x 10 7.5kg x 8
Standing barbell military presses - 10-12 Reps
Seated Triceps Press - 3.5kg x 8 x 3
Tricep rope pushdowns - 4kg x 12 4kg x 10 4kg x 10
Air Bike 12 x 3

Cycling 15 min

---

Added on October 26, 2010, 11:58 am25 Oct 2010 (Monday)
==============
82.2kg

10 min Cycling

Dumbbell presses on flat bench - 7.5kgx12 7.5kgx8 7.5kgx8
Lat pulls - 7kgx8 7kgx8 6kgx8
Seated dumbbell bicep curls - 7.5kgx 8x 3
Tricep rope pushdowns - 4kg x 12 4kg x 10 4kg x 10
Air Bike 12 x 3
Lateral dumbbell deltoid raises 5kg x 8 x 3
Standing barbell military presses 5kgx8 5kgx8

15 min walking

post workout: 2 glass of Milk

I have a quetsion hope someone can clarify it to me.

lets say i cant finsish 1 set with 8 reps, if i only can lift 4 reps then continue the other 4 reps after a short rest ( 10 sec ). Can i consider it as a complete set, is it still effective?

---

Added on October 26, 2010, 12:08 pmHi elven, i try to add the Latpull, Dumbbell presses on flat bench and Dumbbell Lunges in the workout plan.
As i saw in bodybuilding.com, three of this are compound workout.

I have take a look on the stronglifts 5x5 but i think it is not suit to me because i am doing my workout in my company small gym room. I dont have the tools that i can do the dead lift, how sad. Besides, because there is no one can guide me for the deadlift, i am not really dare to try on that to avoid any injury. For squat, what i can do is doing the squad by holding two dumpbell in this way:

Dumbbell Squat

http://www.bodybuilding.com/exercises/deta.../dumbbell-squat

I havent really fix my workout plan, currently still trying to fix a workout plan that i feel effective on me.
This section has so many info and resource that i can refer, hopefully i can figure out an workout program that fit me the best.

---

Added on October 27, 2010, 10:47 am26 Oct 2010
========
82.1kg

Breakfast
------------
Tuna Sandwitch
2 half boiled egg
1 glass soya bean
1 banana

Lunch
-------
Chicken + 1/2 bowl rice

Dinner
--------
2 Kiwi fruits and 1 big glass of milk


Exercise:
-----------
Cardio 40 Min





This post has been edited by f.e.a.r: Oct 27 2010, 10:47 AM

27/10/2010 (wed) -81.4kg

Wednesday
=======
Leg extension machine - 6kgx12x3
Dumbbell Lunges - 3.5kg x 12 + without dumbell 12x 2 set
Lying Leg Curls 5kgx 12x 3
Dumbbell presses on flat bench - 7.5kgx10 7.5kgx10 7.5kgx10
Lat Pull 7kgx 8 6kgx8 6kgx8
Cardio 20 min

Pre workout(6pm): 1 glass of milk
Post workout(8.30pm): 1 glass of milk

Breakfast(10am): 1 banana+ 2 eggs + tuna sanwitches+1 coffee
Lunch(1Pm): Mix rice= Fish,potato and vege, just finished 1/3 of rice.
Dinner: Grapes + Kiwi fruit

+ Also drink a lot of water and 2 glass of green tea

---

Added on October 29, 2010, 10:53 am28 Oct 2010 (Thursday)
=================
82kg


Cardio Day

15 Min Cycling
20 Min Running



This post has been edited by f.e.a.r: Oct 29 2010, 10:53 AM

31 Oct 2010 (Sunday)
=========

Weight: 80kg

Breakfast: 3eggs + coffee + 1 PAU
Lunch: 1 glass of full cream milk + banana
post-workout: 1 glass of milk
Dinner: Mix rice, 2/3 rice +fish+egg+vege
9pm: 1 palm of grape


10 min running

Dumbbell presses on flat bench - 7.5kgx12x2 7.5kgx10
Tricep V-bar pushdowns - 3kgx12 3kgx10
Lat pulls - 8kgx4 7kgx12 7kgx12
Standing barbell military presses - 5kgx8x3
Air Bike 12 x 3
Lateral dumbbell deltoid raises - 5kgx8 3.5kgx12 3.5kgx12

15 min walking

1 Nov 2010
=======

80.5kg

Leg extension machine - 7kg x 10 x 3
Dumbbell Lunges - 3.5kgx12 + without dumbell x12x2
Lying Leg Curls 6kgx8x2 5kgx8
Standing Dumbbell Calf Raise -5kgx12+ 7.5kgx12x2
Upright cable rows 4kgx12x3
Seated Triceps Press 5kgx8x3
Air Bike 15x3

20 min of cycling
15 min walking

Breakfast: Omlette + 2 mini sausages + 1 slice french toast
Lunch: 2 vege + chicken+ 1/3 bowl of rice
Pre-workout: 1 glass of milk
Dinner: 1 glass of milk

This post has been edited by f.e.a.r: Nov 2 2010, 12:14 PM

2 Nov 2010
========

80.4kg

HIIT 20 Min
Cycling 10 min

Air Bike 12x3

Breakfast: 1 Pau, 2 Eggs and 1 coffee
Lunch: Chicken, Cabbage + 1/3 bowl of rice

Drink >500ml of water + 2 glass of green tea during office hour

Preworkout: 1 glass of milk
Dinner: 1 glass of milk + grape

---

Added on November 9, 2010, 10:30 am

This post has been edited by f.e.a.r: Nov 9 2010, 10:32 AM

4 Nov 2010 (Thursday)
------------------------
81kg
Cardio: HIIT 20 Min


8 Nov 2010 ( Monday)
--------------------------
80.6kg

Cardio: 20 min
Dumbbell presses on flat bench - 10kgx12 10kgx10 10kgx6
Incline Bench Press 7kgx12 7kgx8 7kgx8
Lat pulls - 8kg x 12 8kgx8 8kgx5
Seated Triceps Press - 7.5kg x 8 x 2
Standing barbell military presses - 5kgx8x2 3.5kgx12
Front Dumbbell Raise - 2kgx12x3
Lateral dumbbell deltoid raises - 3.5kgx12x3
Air Bike 12x2
Cardio: 10min

Breakfast: Banana+Tuna/egg sandwitch
Lunch: Fry Kuay Tiow
Dinner: 1 big glass of milk

Pre and post workout: 1 scoop of Whey Protein shake

This post has been edited by f.e.a.r: Nov 10 2010, 11:26 AM

9 Nov 2010
-------------
weight: 80.5kg

Cycling: 25 min
Bycep Curl: 5kgx10x3

Breakfast: Banana+green tea+tuna sandwitch
Lunch: fish+vege+fried egg+ 1/3 bowl of rice
Dinner: 1 glass of milk+ plum fruit

Drink 2 glass of Green tea and lots of water during office hour
Pre and post workout: 1/2 scoop of whey protein shake



This post has been edited by f.e.a.r: Nov 10 2010, 11:16 AM

keep it on man...

10 Nov 2010
--------------
weight: 80.3kg

Cycling: Ressistance 5 Speed >30 for 15 min

Leg extension machine - 7kgx12x3
Dumbbell Lunges - 3.5kgx12 + without dumbellx12x2
Lying Leg Curls 5kgx10x2 5kgx10
Standing Dumbbell Calf Raise - 7.5kgx15x3
Air Bike 12x3
Upright cable rows - 6kgx12x3
Crunches 12x2

Breakfast: 2 half boiled egg+ sandwitch tuna+dragon fruit+1 coffeee
Lunch: Brocolli+chicken+egg+1/3 bowl of rice + papaya
Dinner: 1 glass of milk

Pre and post workout: 1 scoop of whey protein shake

This post has been edited by f.e.a.r: Nov 11 2010, 10:59 AM

11/11/2010
==========
weight:80.5kg

Lat pulls - 8kgx8 7kgx8x2
Seated Cable Rows 6kgx8x3

Standing barbell military presses - 5kgx8 3.5kgx12x2 
Front Dumbbell Raise - 3.5kgx12x3
Lateral dumbbell deltoid raises - 5kgx8 3.5kgx12x2

Dumbbell presses on flat bench - 10kgx8x3
Bent-Arm Dumbbell Pullover - 7.5kgx8x3
Dumbbell presses on incline bench - 7.5kgx8x3

Seated Triceps Press - 7.5kgx8x2
Tricep rope pushdowns - 3kgx5x2

18 Nov 2010
=========
Weight:80.3kg

Dumbbell presses on flat bench 10kgx10x3
Bent-Arm Dumbbell Pullover 7.5kgx10x3
Lat pulls 8kgx10 7kgx10x2
Butterfly 5kgx10x3
Standing barbell military presses 5kgx12x2 3.5kgx12
Front Dumbbell Raise 2kgx12x3
Lateral dumbbell deltoid raises 3.5kgx12x3

Cardio:30min

Breakfast: Tuna+egg sandwitch, 2 eggs, 1 coffee and dragon fruit
Lunch: chicken rice + 1/2 bowl of rice+ coffee + 1 cap of fishoil
2 Glass of green tea
Pre workout: 1 scoop whey protein + 1 cap of fishoil
Post workout: 1 scoop whey protein
Before sleep: 1 glass of milk

---

Added on November 23, 2010, 2:05 pm22 Nov 2010 (Chest, Shoulder, Bicep and Lat)
=========
Weight: 81.2kg

Dumbbell presses on flat bench 10kgx12x3
Bent-Arm Dumbbell Pullover 7.5kgx15x3
Dumbbell Flyes 5kgx12x3

Lat Pull 8kgx12 7kgx10 7kgx8

Standing barbell military presses 5kg x12x2 3.5kgx12
Front Dumbbell Raise 3.5kg x12 x3
Lateral dumbbell deltoid raises 5kgx8 3.5kgx12x3

Alternate Hammer Curl 5kgx12 5kgx5x4

Breakfast:McMuffin with Egg + 1 tea+ hashbrown
Lunch: VegeBall,Chicken,Egg+1/3 bowl of rice

PreWorkout: 1 scoop whey protein
PostWorkout: 1sccop whey protein

Dinner: 1 Kiwi Fruit + 1 glass of skim milk


This post has been edited by f.e.a.r: Nov 23 2010, 02:05 PM

23 nov 2010 (Cardio + bicep)
=================
Weight: 79.6kg

30 min eliceptor
10 min cycling
Alternate Hammer Curl 5kgx12x1 5kgx5x4
Pre-workout: 1 scoop whey protein

24 Nov 2010 (hamstring, calve,Quadriceps,Abs,Glute)
==============
Weight: 79.6kg

Butt Lift (Bridge) 15 x 2 slowly
Leg extension machine 7kgx12x3
Dumbbell Lunges 3.5kgx12x3
Lying Leg Curls 5kgx12 5kgx8 5kgx8
Standing Dumbbell Calf Raise 7.5kgx12x3
Air Bike 12x2

Preworkout: 1 scoop whey protein
Post workout: 1 scoop whey protein

26 Nov 2010 (Chest, Shoulder, Lat)
=========================
Weight:79.2kg

Lat pulls - 8kgx12x1 7kgx12x2
Lat Pulls behind neck 6kgx12x3
Seated cable rows 5kgx12x3

Lateral dumbbell deltoid raises 5kgx5x2 3.5kgx12x2
Standing barbell military presses 5kgx12 5kgx5x3
Front Dumbbell Raise 2kgx12x3

Dumbbell presses on flat bench 12.5kgx8 12.5kgx7 12.5kgx5
Dumbbell Flyes 5kgx12x3
Bent-Arm Dumbbell Pullover 7.5kgx12x3

Jogging Res 8 5 min
Cycling Res 5 10 min

Supplements:
Lipo 6 black fat burning 2 cap 30 min before breakfast
Lipo 6 black fat burning 2 cap 30 min before lunch
Multivitamin 1 cap
Fish oil -omega 3 1 cap
Antioxidant 1 cap
Whey protein -1 scoop Pre workout
Whey protein - 1 scoop post workout


Breakfast: eggs, banana + egg sandwitch
Lunch: fish, eggs, cabbage+1/3 bowl of rice+ 1/3 guava
Dinner: 1 glass of milk , 6 spoon milk powder

feel great during bench press!added 2.5 kg to each dumbell today, will start to lift 12.5kg dumbell for bench press start from today
Start to see some progress on shoulder and chest, but the big tummy still there.

27 nov 2010 (cardio+abs)
=========
weight: 78.8kg

warm up :
strentch
squat 20x1 12x2

air bike 20x1 12x2
Seated Flat Bench Leg Pull-In 10x3

cardio:
jog res8-10 10min
elipceptor res10 15 min

supplement:
lipo 6 black 3 caps 30 min before breakfast and lunch
multi vit 1 cap
fish oil omega3 1 cap
grape seed extract 1 cap
post workout -1 scoop of whey protein

breakfast: 2 char xiu pau, 2eggs, coffee
lunch: milo, 2 pack biscuit
dinner: strawberry, 1 glass of milk

28 Nov 2010 (Cardio)
=========
Weight: 78.8kg

Cycling res5 :20 min
Walking:15 min

breakfast: Fish, Brocolli,egg 1/2 rice
Lunch: Fish, Japanese Tofu, egg
Dinner: Fruit juice (2 orange+2 lemon), 1 persimmon and 1 plum

Supplement:
lipo 6 black 3 cap before breakfast and lunch
Fish oil 1 cap
Grape seed extract 1 cap
Post workout: 1 scoop of whey protein

29 Nov 2010 (Monday-Bicep tricep, abs)
============
Squats 12x3
Barbell Curls - 4 sets - 12x7.5kg, 10x5kg, 8x5kg, 6x5kg
Concentrated Dumbbell Curls - 3 sets - 10x5kg, 8x5kg, 8x5kg
Hammer Curls - 2 sets - 10x5kg, 8x5kg

Tricep V-bar pushdowns 3 sets - 12x4kg, 8x4kg, 6x3kg
Seated Triceps Press 2 sets - 12x10kg, 10x10kg
Cross Body Crunch 4x20
Seated Flat Bench Leg Pull-In 3x12


30 Nov 2010 (Tuesday: cardio)
=========
Running Res 10 -10Min
Cyclin 15 Min


1 Dec 2010 (Wed:Shoulder,Legs)
========
Squat - 2 Set without weight
Military Presses - 5 sets - 12x5kg 10x5kg 8x5kg 5x5kg 12x3.5kg
Front Dumbbell Raise 4 sets - 20x2 kg x 3
Lateral dumbbell deltoid raises 4 sets - 8x5kgx2 12x3.5kgx3

Leg extension 4 sets - 7kgx12x2 7kgx10x1
Dumbbell Lunges 3.5kgx12x2
Lying Leg Curls 3 sets - 5kgx12 5kgx8 5kgx6
Standing Dumbbell Calf Raise 5 sets - 20kgx20 20kgx15x2


2 Dec 2010 (Thursday:Cardio)
========
weight: still 78.8kg , haizzzzz

Cycling 30 min Low heart rate, below 126
Running Res 8 15 min

Food and Supplement same as previous week.


This post has been edited by f.e.a.r: Dec 3 2010, 11:00 AM

5 Dec 2010 (sunday) Chest, Back
========================
Weight: 78.8kg

Dumbbell presses on flat bench 12.5kgx8 12.5kgx6 12.5kgx5
Bent-Arm Dumbbell Pullover 3x12x10kg
Dumbbell Flyes 7.5kgx8 2x5kgx12
Lat pulls 10kgx8 9kgx5 8kgx5x3
Lat Pull Behind Neck 8kgx5x5
Upright cable rows 5kgx12x3
Dumbell Shrugs 20kgx12x3


Low intensity cardio(below Heart rate 126): cycling 30 min


6 Dec 2010(Monday) Bicep, Tricep, Abs
============================
Weight 78.4kg

Barbell Curls - 7.5kgx8 7.5kgx5x2
Concentrated Dumbbell Curls - 7.5kgx5x5
Hammer Curls - 2 sets - 5kgx5x5
Tricep V-bar pushdowns 3kgx12x2
Seated Triceps Press 2 sets - 10kgx8x2
Cross Body Crunch 1x20 3x10
Seated Flat Bench Leg Pull-In 3x12

Low intensity cardio(below Heart rate 126): cycling 30 min



7 Dec 2010 (tuesday) HIT cardio day
==========================
Weight: 77.8kg

Running - 10 min
Cycling - 10 min
Eliceptor - 10 min

Cross body crunch 20x1 10x2

hey show me your pic progress. we wanna see some ripped muscles here. you can do it!