Hello everyone,

I'm starting my 2nd journal here. I decided to workout base on the program called burn the fat, feed the muscle by tom venuto.

I started last tuesday. Any comments and suggestion about my workout and diets will always be appreciated.

Weight on 12/4/2011 : 96kg.


Chest, Shoulder, Triceps, Abs (Day One)
1. Flat Bench Press: dumbbell, barbell or machine (chest)
2. Incline Dumbbell flyes or pec deck flye machine (chest)
3. Seated Dumbbell or machine overhead press (shoulders)
4. Dumbbell side lateral raise (shoulders)
5. Tricep Pushdown (triceps)
6. Overhead tricep extension with dumbbell (triceps)
7. Crunches (abs)
8. Reverse Crunches (abs)


Legs, Back, Biceps, calves (Day two)
1. Leg Press machine (quads)
2. Leg extension machine (quads)
3. Lying Leg Curl (hamstrings)
4. Low back extension/hyperextension (lower back/hamstrings)
5. Pull-ups or lat pulldowns (lats/upper back)
6. Seated Cable Rows (lats)
7. Barbell curl (biceps)
8. Seated alternating dumbbell curl (biceps)
9. Standing Calf Machine (calves)
10. Seated Calf Machine (calves)

I workout in the morning usually, so i did my cardio after weight training during weight training day. During off day, i'll do cardio in the morning.

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Added on April 14, 2011, 4:06 pmDay 1 : 12/4/2011

Workout 1:-


Flat Bench Press: dumbbell, barbell or machine :
1x12x20kg
3x12x40 *last set was really difficult.

Incline Dumbbell flyes
3x12x15

Seated Dumbbell press
1x12x10
3x12x16

Dumbbell side lateral raise (shoulders)
3x12x8kg

Tricep Pushdown (triceps)
3x12xbar number 45

Overhead tricep extension with dumbbell (triceps)
3x12x20

Crunches (abs)
3x25

Reverse Crunches (abs)
3x20

Cardio: 15 minutes on eleptical machine. No energy left.

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Added on April 14, 2011, 4:11 pmDay 2: 13/4/2011

Leg Press machine (quads)
1x12x80
3x12x120kg

Leg extension machine (quads)
3x12x45

Lying Leg Curl (hamstrings)
3x12x40

Low back extension/hyperextension (lower back/hamstrings)
3x15

lat pulldowns (lats/upper back)
3x12x?? "cant remember

Seated Cable Rows (lats)
3x12x plate number 50

ez bar curl (biceps)
3x12x20kg

Seated alternating dumbbell curl (biceps)
3x12x10


Calf Machine (calves)
3x15x??

CArdio : 30 minutes on eleptical.

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Added on April 15, 2011, 3:48 amDay 3: 14/4/1011

Cardio 35 minutes @363cal

This post has been edited by presario9: Apr 15 2011, 03:48 AM