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transformers, Phase One: cutting-fat

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TSapengfx-	Dec 7 2010, 09:15 AM, updated 15y ago Show posts by this member only \| Post #1
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Goal: Goal #1: Cutting Phase ++ reduce body fat to below 20% ++ build lean muscle along the way What is the plan? Nutrition: ++ Still working on it Supplements: ++ Whey Protein ++ Multivitamin ++ Essential Fatty Acids ++ Detoxing Cardiovascular : ++ Every morning ++ Moderate intensity ++ 20 minute Weight Training: ++ Split weight training ++ 3 times a week: Day 1: chest, triceps and abs Day 2: back, biceps and calves Day 3: legs, shoulders and abs This post has been edited by apengfx-: Dec 15 2010, 12:31 AM
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TSapengfx-	Dec 7 2010, 09:15 AM Show posts by this member only \| Post #2
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Changelog: 7 Dec 2010 ++ Height = 163cm / 5' 4" ++ Weight = 75kg ++ Body Fat = 20.6kg @ 27.5% » Click to show Spoiler - click again to hide... « 20 Dec 2010 ++ Height = 163cm / 5' 4" ++ Weight = 72kg ++ Body Fat = not measured 28 Dec 2010 ++ Height = 163cm / 5' 4" ++ Weight = 71kg ++ Body Fat = not measured 7 Jan 2011 ++ Height = 163cm / 5' 4" ++ Weight = 70.5kg ++ Body Fat = not measured » Click to show Spoiler - click again to hide... « This post has been edited by apengfx-: Jan 7 2011, 08:19 AM
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TSapengfx-	Dec 7 2010, 05:30 PM Show posts by this member only \| Post #3
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Training Log: Week 1 » Click to show Spoiler - click again to hide... « Mon Dec, 6: chest, triceps and abs ++ Dumbbell Bench Press ++ Incline Bench Press ++ Decline Bench Press ++ Cable Pushdowns - Rope attach ++ Overhead Extensions ++ Crunches Tue Dec, 7: Rest day, Cardio only ++ Cardio: Jog 20 min Wed Dec, 8: back, biceps and calves, + cardio ++ Lateral Pulldown: 70lbs x 12, 80lbs x 10, 80lbs x 11 ++ Cable Rows: 150lbs x 12, 150lbs x 11 ++ Hyperextensions: b.w x 15, b.w x 15, b.w x 12 ++ Barbell Curls: 11lbs x 13, 11lbs x 15, 11lbs x 12 ++ Alternate Dumbbell Curls: 10lbs x 12, 10lbs x 14 ++ Seated Calf Raises: 30kg x 8, 30kg x 9, 30kg x 10 ++ Cardio: Jog 20 min Tue Dec, 9: Rest day, Cardio only ++ Cardio: Jog 20 min Fri Dec, 10: legs, shoulders and abs, + cardio ++ Leg Extension: 80lbs x 10, 80lbs x 12, 80lbs x 12 ++ Hamstring Curl: 80lbs x 12, 90lbs x 12, 90lbs x 8 ++ Leg Press: 155.4kg x 12, 200.8kg x 12, 200.8kg x 12 ++ Dumbbell Shoulder Press: 15lbs x 12, 20lbs x 10, 20lbs x 10 ++ Side Lateral Raises: 10lbs x 8, 10lbs x 8, 10lbs x 7 ++ Rear Lateral Raises: 10lbs x 10, 10lbs x 10, 10lbs x 7 ++ Reverse Crunches: b.w x 27, b.w x 17, b.w x 12 ++ Cardio: Jog 20 min + zone 1: 1% @ 12", zone 2: 49% @ 9' 51", zone 3: 50% @ 10' 4" + Total Cal Burn: 99 kcal + Average HR: 151 + Peak HR: 163 Sat Dec, 11: Off Day, Resting. Sun Dec, 12: Off Day, Resting. Week 2 » Click to show Spoiler - click again to hide... « Mon Dec, 13: chest, triceps and abs ++ Dumbbell Bench Press 30lbs x 12, 30lbs x12, 30lbs x 11 ++ Incline Bench Press 20kg x 8, 20kg x 9, 20kg x 8 ++ Decline Bench Press 20kg x 12, 20kg x 12 ++ Cable Pushdowns - Rope attach 45lbs x 12, 45lbs x 12, 45lbs x 12 ++ Overhead Extensions 10kg x 8, 10kg x 8 ++ Crunches b.w x 15, b.w x 12, b.w x 6 ++ Cardio: Jog 20 min + zone 1: 2% @ 24", zone 2: 47% @ 9' 26", zone 3: 51% @ 10' 14" + Total Cal Burn: 98 kcal + Average HR: 151 + Peak HR: 167 Tue Dec, 14: Rest day, Cardio only ++ Cardio: Jog 20 min + zone 1: 4% @ 48", zone 2: 54% @ 10' 52", zone 3: 37% @ 7' 27" + Total Cal Burn: 92 kcal + Average HR: 144 + Peak HR: 157 Wed Dec, 15: back, biceps and calves, + cardio ++ Lateral Pulldown: 60lbs x 12, 70lbs x 12, 70lbs x 12 ++ Cable Rows: 30kg x 12, 30kg x 11 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 10kg x 12, 15kg x 8, 15kg x 8 ++ Alternate Dumbbell Curls: 15lbs x 10, 15lbs x 12 ++ Standing Calf Raises: 200lbs x 12, 200lbs x 12, 200lbs x 12 ++ Cardio: Jog 20 min Thu Dec, 16: Demam, REST Fri Dec, 17: Demam, REST Sat Dec, 18: Demam, REST Sun Dec, 19: Demam, REST Week 3 » Click to show Spoiler - click again to hide... « Mon Dec, 20: chest, triceps and abs + cardio ++ Dumbbell Bench Press 30lbs x 12, 30lbs x11, 30lbs x 8 ++ Incline Bench Press 25lbs x 12, 30lbs x 10, 30lbs x 10 ++ Decline Bench Press 20kg x 12, 25kg x 12, 25kg x 6 ++ Cable Pushdowns - Rope attach 30lbs x 12, 30lbs x 12, 30lbs x 12 ++ Overhead Extensions 10kg x 12, 10kg x 12 ++ Crunches b.w x 15, b.w x 12, b.w x 14 ++ Cardio: Jog 20 min + zone 1: 0%, zone 2: 3% @ 36", zone 3: 89% @ 17' 52", above zone 3: 8% @ 1' 36" + Total Cal Burn: 110 kcal + Average HR: 163 + Peak HR: 174 Wed Dec, 22: back, biceps and calves ++ Lateral Pulldown: 80lbs x 12, 90lbs x 10, 90lbs x 10 ++ Cable Rows: 20lbs x 10, 20lbs x 12, 25lbs x 10 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 15kg x 8, 15kg x 7, 15kg x 8 ++ Alternate Dumbbell Curls: 20lbs x 12, 20lbs x 10 ++ Standing Calf Raises: 200lbs x 12, 200lbs x 12, 200lbs x 12 Thu Dec, 23: Rest day, Cardio only + Duration: 20' 04" + zone 1: 0%, zone 2: 7% @ 1' 24", zone 3: 93% @ 18' 40", above zone 3: 0% @ 0' 00" + Total Cal Burn: 106 kcal + Average HR: 159 + Peak HR: 167 Fri Dec, 24: legs, shoulders and abs ++ Leg Extension: 90lbs x 12, 90lbs x 12, 90lbs x 12 ++ Hamstring Curl: 90lbs x 12, 100lbs x 12, 100lbs x 9 ++ Leg Press: 210.8kg x 12, 210.8kg x 12, 210.8kg x 12 ++ Dumbbell Shoulder Press: 20lbs x 12, 25lbs x 12, 25lbs x 8 ++ Side Lateral Raises: 10lbs x 12, 10lbs x 12, 10lbs x 8 ++ Rear Lateral Raises: 10lbs x 12, 10lbs x 12 ++ Reverse Crunches: b.w x 15, b.w x 15, b.w x 15 Week 4 » Click to show Spoiler - click again to hide... « Mon Dec, 27: chest, triceps and abs + Cardio ++ Dumbbell Bench Press 25lbs x 15, 25lbs x11, 25lbs x 8 ++ Incline Dumbell Press 25lbs x 15, 30lbs x 15, 30lbs x 10 ++ Decline Bench Press 20kg x 15, 20kg x 15, 20kg x 14 ++ Cable Pushdowns - Rope attach 30lbs x 15, 35lbs x 15, 40lbs x 15 ++ Overhead Extensions 10kg x 15, 10kg x 12. 10kg x 12 ++ Crunches b.w x 20, b.w x 20, b.w x 20 ++ Cardio: + Capoeira Training + Duration: 1hour 30min. Tue Dec, 28: back, biceps and calves ++ Lateral Pulldown: 60lbs x 12, 60lbs x 12, 70lbs x 10 ++ Middle Back - Machine Rows: 20kg x 12, 20kg x 12, 25kg x 12 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 15kg x 12, 15kg x 12, 15kg x 6 ++ Alternate Dumbbell Curls: 15lbs x 12, 15lbs x 12 ++ Standing Calf Raises: 210lbs x 12, 220lbs x 12, 230lbs x 12 Wed Dec, 29: Cardio + Jogging + Duration: 20 min. ---forget where i put my workout book, got to get a new one--- Week 5 » Click to show Spoiler - click again to hide... « Mon Jan, 3: chest, triceps and abs + Cardio ++ Incline Flyes 25lbs x 10, 25lbs x 10, 25lbs x 7 ++ Flat Dumbell Press 30lbs x 12, 30lbs x 12, 30lbs x 12 ++ Flat Flyes 25lbs x 12, 25lbs x 12, 25lbs x 10 ++ Dips b.w x 4, b.w x 4, b.w x 4 ++ French Press 10lbs x 12, 10lbs x 12. 10lbs x 10 ++ Bench Dips b.w x 12, b.w x 12, b.w x 12 ++ Cable Pushdown - Rope attach 40lbs x 12, 45lbs x 15, 40lbs x 15 ++ Crunches b.w x 15, b.w x 15, b.w x 15 ++ Cardio: + Jogging + Duration: 20 min. Tue Jan, 4: Cardio + Jogging + Duration: 20 min. Wed Jan, 5: back, biceps and calves, Cardio ++ Lateral Pulldown: 70lbs x 12, 70lbs x 12, 70lbs x 12 ++ Reverse Grip Pulldown 60lbs x 8, 60lbs x 8, 60lbs x 8 ++ Bent Over Row 10kg x 15, 10kg x 15, 10kg x 15 ++ Hyperextensions: b.w x 15, b.w x 15, b.w x 15 ++ Barbell Curls: 10kg x 15, 15kg x 12, 15kg x 12 ++ Alternate Dumbbell Curls: 15lbs x 12, 15lbs x 8, 15lbs x 7 ++ Reverse Grip Row 10kg x 15, 10kg x 15, 10kg x 12 ++ Standing Calf Raises: 210lbs x 20, 220lbs x 20, 230lbs x 15 Thu Jan, 6: Cardio + Jogging + Duration: 20 min. Fri Jan, 7: legs, shoulders and abs, Cardio ++ Leg Extension: 80lbs x 12, 80lbs x 12, 80lbs x 12 ++ Squat: 30kg x 12, 40kg x 12, 40kg x 12 ++ Hack Squat: 10kg x 8, 20kg x 8, 20kg x 8 ++ Hamstring Curl: 100lbs x 12, 100lbs x 12, 100lbs x 10 ++ Shoulder Press: 10kg x 12, 10kg x 12, 10kg x 8 ++ Arnold Press: 15lbs x 12, 20lbs x 8, 20lbs x 8 ++ Rear Raises 10lbs x 12, 10lbs x 12, 10lbs x 8 ++ Hanging Leg Raises: b.w x 12, b.w x 7, b.w x 8 ++ Cardio: + Jogging + Duration: 20 min. This post has been edited by apengfx-: Jan 10 2011, 08:28 AM
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chewinggum	Dec 7 2010, 09:02 PM Show posts by this member only \| Post #4
Getting Started Junior Member 124 posts Joined: Jun 2009	pictar plz
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TSapengfx-	Dec 23 2010, 08:15 AM Show posts by this member only \| Post #5
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 1 Mon Dec, 6: chest, triceps and abs ++ Dumbbell Bench Press ++ Incline Bench Press ++ Decline Bench Press ++ Cable Pushdowns - Rope attach ++ Overhead Extensions ++ Crunches Tue Dec, 7: Rest day, Cardio only ++ Cardio: Jog 20 min Wed Dec, 8: back, biceps and calves, + cardio ++ Lateral Pulldown: 70lbs x 12, 80lbs x 10, 80lbs x 11 ++ Cable Rows: 150lbs x 12, 150lbs x 11 ++ Hyperextensions: b.w x 15, b.w x 15, b.w x 12 ++ Barbell Curls: 11lbs x 13, 11lbs x 15, 11lbs x 12 ++ Alternate Dumbbell Curls: 10lbs x 12, 10lbs x 14 ++ Seated Calf Raises: 30kg x 8, 30kg x 9, 30kg x 10 ++ Cardio: Jog 20 min Tue Dec, 9: Rest day, Cardio only ++ Cardio: Jog 20 min Fri Dec, 10: legs, shoulders and abs, + cardio ++ Leg Extension: 80lbs x 10, 80lbs x 12, 80lbs x 12 ++ Hamstring Curl: 80lbs x 12, 90lbs x 12, 90lbs x 8 ++ Leg Press: 155.4kg x 12, 200.8kg x 12, 200.8kg x 12 ++ Dumbbell Shoulder Press: 15lbs x 12, 20lbs x 10, 20lbs x 10 ++ Side Lateral Raises: 10lbs x 8, 10lbs x 8, 10lbs x 7 ++ Rear Lateral Raises: 10lbs x 10, 10lbs x 10, 10lbs x 7 ++ Reverse Crunches: b.w x 27, b.w x 17, b.w x 12 ++ Cardio: Jog 20 min + zone 1: 1% @ 12", zone 2: 49% @ 9' 51", zone 3: 50% @ 10' 4" + Total Cal Burn: 99 kcal + Average HR: 151 + Peak HR: 163 Sat Dec, 11: Off Day, Resting. Sun Dec, 12: Off Day, Resting.
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TSapengfx-	Dec 23 2010, 08:17 AM Show posts by this member only \| Post #6
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 2 Mon Dec, 13: chest, triceps and abs ++ Dumbbell Bench Press 30lbs x 12, 30lbs x12, 30lbs x 11 ++ Incline Bench Press 20kg x 8, 20kg x 9, 20kg x 8 ++ Decline Bench Press 20kg x 12, 20kg x 12 ++ Cable Pushdowns - Rope attach 45lbs x 12, 45lbs x 12, 45lbs x 12 ++ Overhead Extensions 10kg x 8, 10kg x 8 ++ Crunches b.w x 15, b.w x 12, b.w x 6 ++ Cardio: Jog 20 min + zone 1: 2% @ 24", zone 2: 47% @ 9' 26", zone 3: 51% @ 10' 14" + Total Cal Burn: 98 kcal + Average HR: 151 + Peak HR: 167 Tue Dec, 14: Rest day, Cardio only ++ Cardio: Jog 20 min + zone 1: 4% @ 48", zone 2: 54% @ 10' 52", zone 3: 37% @ 7' 27" + Total Cal Burn: 92 kcal + Average HR: 144 + Peak HR: 157 Wed Dec, 15: back, biceps and calves, + cardio ++ Lateral Pulldown: 60lbs x 12, 70lbs x 12, 70lbs x 12 ++ Cable Rows: 30kg x 12, 30kg x 11 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 10kg x 12, 15kg x 8, 15kg x 8 ++ Alternate Dumbbell Curls: 15lbs x 10, 15lbs x 12 ++ Standing Calf Raises: 200lbs x 12, 200lbs x 12, 200lbs x 12 ++ Cardio: Jog 20 min Thu Dec, 16: Demam, REST Fri Dec, 17: Demam, REST Sat Dec, 18: Demam, REST Sun Dec, 19: Demam, REST
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TSapengfx-	Dec 23 2010, 08:19 AM Show posts by this member only \| Post #7
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 3 Mon Dec, 20: chest, triceps and abs + cardio ++ Dumbbell Bench Press 30lbs x 12, 30lbs x11, 30lbs x 8 ++ Incline Bench Press 25lbs x 12, 30lbs x 10, 30lbs x 10 ++ Decline Bench Press 20kg x 12, 25kg x 12, 25kg x 6 ++ Cable Pushdowns - Rope attach 30lbs x 12, 30lbs x 12, 30lbs x 12 ++ Overhead Extensions 10kg x 12, 10kg x 12 ++ Crunches b.w x 15, b.w x 12, b.w x 14 ++ Cardio: Jog 20 min + zone 1: 0%, zone 2: 3% @ 36", zone 3: 89% @ 17' 52", above zone 3: 8% @ 1' 36" + Total Cal Burn: 110 kcal + Average HR: 163 + Peak HR: 174 Wed Dec, 22: back, biceps and calves ++ Lateral Pulldown: 80lbs x 12, 90lbs x 10, 90lbs x 10 ++ Cable Rows: 20lbs x 10, 20lbs x 12, 25lbs x 10 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 15kg x 8, 15kg x 7, 15kg x 8 ++ Alternate Dumbbell Curls: 20lbs x 12, 20lbs x 10 ++ Standing Calf Raises: 200lbs x 12, 200lbs x 12, 200lbs x 12 Thu Dec, 23: Rest day, Cardio only + Duration: 20' 04" + zone 1: 0%, zone 2: 7% @ 1' 24", zone 3: 93% @ 18' 40", above zone 3: 0% @ 0' 00" + Total Cal Burn: 106 kcal + Average HR: 159 + Peak HR: 167 Fri Dec, 24: legs, shoulders and abs ++ Leg Extension: 90lbs x 12, 90lbs x 12, 90lbs x 12 ++ Hamstring Curl: 90lbs x 12, 100lbs x 12, 100lbs x 9 ++ Leg Press: 210.8kg x 12, 210.8kg x 12, 210.8kg x 12 ++ Dumbbell Shoulder Press: 20lbs x 12, 25lbs x 12, 25lbs x 8 ++ Side Lateral Raises: 10lbs x 12, 10lbs x 12, 10lbs x 8 ++ Rear Lateral Raises: 10lbs x 12, 10lbs x 12 ++ Reverse Crunches: b.w x 15, b.w x 15, b.w x 15 This post has been edited by apengfx-: Dec 28 2010, 08:26 AM
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TSapengfx-	Dec 28 2010, 08:33 AM Show posts by this member only \| Post #8
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 4 Mon Dec, 27: chest, triceps and abs + Cardio ++ Dumbbell Bench Press 25lbs x 15, 25lbs x11, 25lbs x 8 ++ Incline Dumbell Press 25lbs x 15, 30lbs x 15, 30lbs x 10 ++ Decline Bench Press 20kg x 15, 20kg x 15, 20kg x 14 ++ Cable Pushdowns - Rope attach 30lbs x 15, 35lbs x 15, 40lbs x 15 ++ Overhead Extensions 10kg x 15, 10kg x 12. 10kg x 12 ++ Crunches b.w x 20, b.w x 20, b.w x 20 ++ Cardio: + Capoeira Training + Duration: 1hour 30min. Tue Dec, 28: back, biceps and calves ++ Lateral Pulldown: 60lbs x 12, 60lbs x 12, 70lbs x 10 ++ Middle Back - Machine Rows: 20kg x 12, 20kg x 12, 25kg x 12 ++ Hyperextensions: b.w x 15, b.w x 15 ++ Barbell Curls: 15kg x 12, 15kg x 12, 15kg x 6 ++ Alternate Dumbbell Curls: 15lbs x 12, 15lbs x 12 ++ Standing Calf Raises: 210lbs x 12, 220lbs x 12, 230lbs x 12 Wed Dec, 29: Cardio + Jogging + Duration: 20 min. ---forget where i put my workout book, got to get a new one--- This post has been edited by apengfx-: Jan 6 2011, 01:49 AM
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yoshi86	Jan 2 2011, 03:21 PM Show posts by this member only \| Post #9
Getting Started Junior Member 178 posts Joined: Apr 2008	how bout your daily meal ? no record on that ?
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TSapengfx-	Jan 6 2011, 01:43 AM Show posts by this member only \| Post #10
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(yoshi86 @ Jan 2 2011, 03:21 PM) how bout your daily meal ? no record on that ? got got. but i keep it in my book. i eat 6 meal a day.
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TSapengfx-	Jan 6 2011, 02:08 AM Show posts by this member only \| Post #11
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 5 Mon Jan, 3: chest, triceps and abs + Cardio ++ Incline Flyes 25lbs x 10, 25lbs x 10, 25lbs x 7 ++ Flat Dumbell Press 30lbs x 12, 30lbs x 12, 30lbs x 12 ++ Flat Flyes 25lbs x 12, 25lbs x 12, 25lbs x 10 ++ Dips b.w x 4, b.w x 4, b.w x 4 ++ French Press 10lbs x 12, 10lbs x 12. 10lbs x 10 ++ Bench Dips b.w x 12, b.w x 12, b.w x 12 ++ Cable Pushdown - Rope attach 40lbs x 12, 45lbs x 15, 40lbs x 15 ++ Crunches b.w x 15, b.w x 15, b.w x 15 ++ Cardio: + Jogging + Duration: 20 min. Tue Jan, 4: Cardio + Jogging + Duration: 20 min. Wed Jan, 5: back, biceps and calves, Cardio ++ Lateral Pulldown: 70lbs x 12, 70lbs x 12, 70lbs x 12 ++ Reverse Grip Pulldown 60lbs x 8, 60lbs x 8, 60lbs x 8 ++ Bent Over Row 10kg x 15, 10kg x 15, 10kg x 15 ++ Hyperextensions: b.w x 15, b.w x 15, b.w x 15 ++ Barbell Curls: 10kg x 15, 15kg x 12, 15kg x 12 ++ Alternate Dumbbell Curls: 15lbs x 12, 15lbs x 8, 15lbs x 7 ++ Reverse Grip Row 10kg x 15, 10kg x 15, 10kg x 12 ++ Standing Calf Raises: 210lbs x 20, 220lbs x 20, 230lbs x 15 Thu Jan, 6: Cardio + Jogging + Duration: 20 min. Fri Jan, 7: legs, shoulders and abs, Cardio ++ Leg Extension: 80lbs x 12, 80lbs x 12, 80lbs x 12 ++ Squat: 30kg x 12, 40kg x 12, 40kg x 12 ++ Hack Squat: 10kg x 8, 20kg x 8, 20kg x 8 ++ Hamstring Curl: 100lbs x 12, 100lbs x 12, 100lbs x 10 ++ Shoulder Press: 10kg x 12, 10kg x 12, 10kg x 8 ++ Arnold Press: 15lbs x 12, 20lbs x 8, 20lbs x 8 ++ Rear Raises 10lbs x 12, 10lbs x 12, 10lbs x 8 ++ Hanging Leg Raises: b.w x 12, b.w x 7, b.w x 8 ++ Cardio: + Jogging + Duration: 20 min. This post has been edited by apengfx-: Jan 10 2011, 08:26 AM
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TSapengfx-	Jan 7 2011, 08:16 AM Show posts by this member only \| Post #12
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	3/12/2010 @ 75kg 7/1/2011 @ 70.5kg didnt change much for upper body part.. but i definitely feel a lot of improvement on the lower body part. This post has been edited by apengfx-: Jan 7 2011, 08:22 AM
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pedro	Jan 7 2011, 08:20 AM Show posts by this member only \| Post #13
Certified Broscientist Senior Member 3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow	Nice progress thar! Keep going,you doing fine!
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TSapengfx-	Jan 7 2011, 08:23 AM Show posts by this member only \| Post #14
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(pedro @ Jan 7 2011, 08:20 AM) Nice progress thar! Keep going,you doing fine! Thanks Pedro.
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rocket_jet	Jan 9 2011, 08:31 PM Show posts by this member only \| Post #15
Videogame connosieur Senior Member 712 posts Joined: May 2010 From: T128 3rd Floor Bangsar Shopping Centre KL	Sit up and side pull can help to remove stomach fat from my experience
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TSapengfx-	Jan 10 2011, 08:18 AM Show posts by this member only \| Post #16
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(rocket_jet @ Jan 9 2011, 08:31 PM) Sit up and side pull can help to remove stomach fat from my experience Thanks For the advice
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TSapengfx-	Jan 10 2011, 11:18 AM Show posts by this member only \| Post #17
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	Week 6 (10 Jan 2011 --> 16 Jan 2011) Week 6 Goal: » Click to show Spoiler - click again to hide... « + To perform cardio exercise every morning after subuh prayer. + To eat a balance and healthy diet. + To rip as much fat as possible. + To reduce smoking. Week 6 Workout Plan Cardio Training » Click to show Spoiler - click again to hide... « ++ 20 min Jog every morning Weight Training » Click to show Spoiler - click again to hide... « Weight Session #1: chest, triceps and abs ++ Incline Flyes ++ Flat Dumbell Press ++ Flat Flyes ++ Dips ++ French Press ++ Bench Dips ++ Cable Pushdown ++ Crunches Weight Session #2: back, biceps and calves ++ Lateral Pulldown ++ Reverse Grip Pulldown ++ Bent Over Row ++ Hyperextensions ++ Barbell Curls ++ Alternate Dumbbell Curls ++ Reverse Grip Row ++ Standing Calf Raises Weight Session #3: legs, shoulders and abs ++ Leg Extension ++ Squat ++ Hack Squat ++ Hamstring Curl ++ Shoulder Press ++ Arnold Press ++ Rear Raises ++ Hanging Leg Raises Week 6 Training Log: Mon Jan, 10: chest, triceps and abs + Cardio ++ Incline Flyes: 30lbs x 12, 30lbs x 12, 30lbs x 10 ++ Flat Dumbell Press: 40lbs x 8, 40lbs x 8, 40lbs x 7 ++ Flat Flyes: 30lbs x 8, 30lbs x 8, 30lbs x 8 ++ Dips: b.w x 4, b.w x 5, b.w x 3 ++ French Press: 15lbs x 10, 15lbs x 10. 15lbs x 6 ++ Bench Dips: b.w x 12, b.w x 12, b.w x 12 ++ Cable Pushdown: 60lbs x 15, 60lbs x 15, 60lbs x 15 ++ Crunches: b.w x 15, b.w x 15, b.w x 15 ++ Cardio: + Jogging + Duration: 20 min. This post has been edited by apengfx-: Jan 10 2011, 11:21 AM
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chilskater	Jan 11 2011, 12:03 AM Show posts by this member only \| Post #18
Regular Senior Member 1,124 posts Joined: Oct 2004	Supplements: ++ Whey Protein ++ Multivitamin ++ Essential Fatty Acids ++ Detoxing apa brand and price?
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TSapengfx-	Jan 11 2011, 07:08 AM Show posts by this member only \| Post #19
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(chilskater @ Jan 11 2011, 12:03 AM) Supplements: ++ Whey Protein ++ Multivitamin ++ Essential Fatty Acids ++ Detoxing apa brand and price? ++ Whey Protein = ON - rm190 ++ Multivitamin = Megaman GNC (tak ingat harga) ++ Essential Fatty Acids = GNC Fish Body Oil 1000 - rm96 ++ Detoxing - Organic Colon Guard (tak ingat harga)
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El Sol	Jan 11 2011, 11:47 PM Show posts by this member only \| Post #20
Casual Junior Member 399 posts Joined: May 2007	Batata...><" can I suggest u...something...><" not trying to lecture u though...just a suggestion..~~ at least 30 mins jog (if can 1 hour better lor) is more preferable and...non-stop run..if tired just walk, like how we do in Capoeira..tired then walk for a while... <--how u call that again? hahaha... and...
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TSapengfx-	Jan 12 2011, 09:00 AM Show posts by this member only \| Post #21
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(El Sol @ Jan 11 2011, 11:47 PM) Batata...><" can I suggest u...something...><" not trying to lecture u though...just a suggestion..~~ at least 30 mins jog (if can 1 hour better lor) is more preferable and...non-stop run..if tired just walk, like how we do in Capoeira..tired then walk for a while... <--how u call that again? hahaha... and... hei JC. hee.this is the first stage. i have in plan and there will be changes in my cardio training soon. thanks for the advice JC! weh.next time in roda, just take me down la.dont takut2. i dont mind. batter to be take down in class roda than be take down on street roda!
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El Sol	Jan 12 2011, 03:25 PM Show posts by this member only \| Post #22
Casual Junior Member 399 posts Joined: May 2007	QUOTE(apengfx- @ Jan 12 2011, 09:00 AM) hei JC. hee.this is the first stage. i have in plan and there will be changes in my cardio training soon. thanks for the advice JC! weh.next time in roda, just take me down la.dont takut2. i dont mind. batter to be take down in class roda than be take down on street roda! Hahaha...take down arh?.. I'm the kind of person who always tak tega...hahhaa for me roda is just a game..not a fight..><" so...yeah just fooling around hahahaa...
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TSapengfx-	Jan 12 2011, 04:04 PM Show posts by this member only \| Post #23
I'm a Master Trader. Senior Member 1,553 posts Joined: Jan 2003 From: Sniper Island is in your heart :)	QUOTE(El Sol @ Jan 12 2011, 03:25 PM) Hahaha...take down arh?.. I'm the kind of person who always tak tega...hahhaa for me roda is just a game..not a fight..><" so...yeah just fooling around hahahaa... its is a game.but when in street roda, really need to prepare
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El Sol	Jan 13 2011, 06:30 PM Show posts by this member only \| Post #24
Casual Junior Member 399 posts Joined: May 2007	yup..thanks bro..
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chilskater	Jan 13 2011, 10:58 PM Show posts by this member only \| Post #25
Regular Senior Member 1,124 posts Joined: Oct 2004	Supplements: ++ Whey Protein ++ Multivitamin ++ Essential Fatty Acids ++ Detoxing how much??
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badang_1785	Feb 8 2011, 12:29 PM Show posts by this member only \| Post #26
Getting Started Junior Member 229 posts Joined: Oct 2006 From: facing you world wide	do you mind if i copy your system? tq..
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