Just started gym session with my "good" brother. Planning to get ripped before proceeding to bulking phase. My current stats (as 2011) are as below:
Age: 22
Height: 178CM
Weight: 85KG
BF (%): 24%

I have come out with a program for myself. Don't even know is the right name for it. Named it "running like a dog program". Basically just stay on the treadmill and run till last breath I could. Trying to build my stamina for now, hopefully be able to stand longer overtime. As i'm planning to do run 6times a week. Each session consists of 2 halfs. First half 30mins & second half another 30mins, total up to an hour per session.

My goals:
Reduce BF% > less than 15%.
Obtain ideal BMI which is 77KG.

Program commences today (10/7/11) !
Week 1
Sunday ( 10/7/11)
First half:
Average speed: 9.6km/hr
Average gradient: 2.0
Distance: 4.75KM
Duration: 30minutes
Total calories burnt: 436

Second half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.72KM
Duration: 30minutes
Total calories burnt: 439
ps : a capsule of oxy elite pro 30mins as pre-run supplement
Total calories burnt today: 875
Distance covered: 9.47KM
Duration: An hour


Monday ( 11/7/11)
First half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.76KM
Duration: 30minutes
Total calories burnt: 435

Second half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.72KM
Duration: 30minutes
Total calories burnt: 439
ps : a capsule of oxy elite pro 30mins as pre-run supplement
Total calories burnt today: 874
Distance covered: 9.48KM
Duration: An hour


Tuesday ( 12/7/11)
First half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.76KM
Duration: 30minutes
Total calories burnt: 431

Second half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.72KM
Duration: 30minutes
Total calories burnt: 439
ps : a capsule of oxy elite pro 30mins as pre-run supplement
Total calories burnt today: 870
Distance covered: 9.48KM
Duration: An hour


Wednesday ( 13/7/11)
==REST DAY==


Thursday ( 14/7/11)
First half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.77KM
Duration: 30minutes
Total calories burnt: 437

Second half:
Average speed: 9.5km/hr
Average gradient: 2.0
Distance: 4.73KM
Duration: 30minutes
Total calories burnt: 439
ps : a capsule of oxy elite pro 30mins as pre-run supplement
Total calories burnt today: 876
Distance covered: 9.5KM
Duration: An hour


Friday ( 15/7/11)
==REST DAY==
- My legs are starting to pain, I want NO injury. Better to rest myself before it gets worse.



Saturday ( 16/7/11)
- Schedule changed a little, my legs are still in pain. Today my weight day instead !

Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Shoulder Press
10KG x 12
12.5KG x 12
25KG x12
25KG x 12

Bent Row
10KG x 12
15KG x 12
30KG x 8
30KG x 8

Leg Curl
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Barbell Curl
20KG x 12 x 4

Abs crunch
30 x 4

This post has been edited by yezhacolic: Jul 18 2011, 04:46 PM

Nah, wasn't built in few days man. I have been running but not that intense. As result from intensity without proper running posture, leads me to believe that it may the cost of my leg injury now. Or maybe problem with my shoes? Argh.... hectic. For now still playing with weights till my legs are fully heal. Thanks for compliment, really.

Week 2
Sunday ( 17/7/11)
==REST DAY==
- Plan to take another rest day, legs are paining like no tomorrow.


Monday ( 18/7/11)
Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Pulldown
35KG x 12
40KG x 12
45KG x12
45KG x 12

Shoulder Press
10KG x 12
15KG x 12
25KG x 12
25KG x 12

Leg Press
40KG x 12
60KG x 12
80KG x 12
80KG x 12

15mins walk for cool down.


Tuesday ( 19/7/11) - Back Day
Pulldown
40KG x 12
45KG x12
50KG x 12

Barbell Row
20KG x 12
25KG x 12
25KG x 12

Front lat-pulldown
20KG x 12
30KG x 12
40KG x 12

Seated row
20KG x 12
25KG x 12
30KG x 12

Hyperextensions
20KG x 12
20KG x 12
20KG x 12


Wednesday ( 20/7/11) - Cardio Day
Treadmill
Average gradient: 2.0
Distance: 1.47KM
Duration: 10minutes
Total calories burnt: 132

Cycling machine
Distance: 10.33KM
Duration: 30minutes
Total calories burnt: 258

Total calories burnt today: 390
Duration: 40Minutes


Thursday ( 21/7/11) - Leg Day
Leg extension
20KG x 12
25KG x12
30KG x 12

Leg Curl
20KG x 12
25KG x 12
30KG x 12

Leg Press
100KG x 12
100KG x 12
100KG x 12

Calf Raise
100KG x 12
110KG x 12
120KG x 12

Dumbbell squat
30KG x 12
30KG x 12
30KG x 12


Friday ( 22/7/11)
==REST DAY==


Saturday ( 23/7/11) - Mix & Match Day
Treadmill
Average gradient: 2.0
Distance: 4.52KM
Duration: 30minutes
Total calories burnt: 413


Weight
Shoulder Press
10KG x 12
15KG x 12
25KG x 12
25KG x 12

Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Barbell Curl
20KG x 12
20KG x 12
20KG x 12
25KG x 12

Seated row
20KG x 12
20KG x 12
20KG x 12
20KG x 12

This post has been edited by yezhacolic: Jul 23 2011, 04:21 PM

As I know, impo to cut and bulk in the same time. So I choose to get lean cut before bulking up would be easier. What say you?

Week 3
Sunday ( 24/7/11)
First half: Treadmill
Average gradient: 2.0
Distance: 4.65KM
Duration: 30minutes
Total calories burnt: 439

Second half: Cycling machine
Distance: 11.6KM
Duration: 30minutes
Total calories burnt: 280
ps : a capsule of oxy elite pro 30mins as pre-run supplement
Total calories burnt today: 719
Exercise Duration: An hour


Monday ( 25/7/11) - Mix & Match day
Weight
Shoulder Press
10KG x 12
15KG x 12
25KG x 12
25KG x 12

Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Barbell Curl
20KG x 12
20KG x 12
20KG x 12
25KG x 12

Upper row
10KG x 12
15KG x 12
20KG x 12
25KG x 12

Lower row
10KG x 12
15KG x 12
20KG x 12
25KG x 12


Cardio: Cycling machine
Distance: 11.KM
Duration: 30minutes
Total calories burnt: 310
Total calories burnt today: 310


Tuesday ( 26/7/11) - Chest day
Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Chest Press
10KG x 12
20KG x 12
25KG x 12
30KG x 12

Pectoral Machine
Chest Press
10KG x 12
20KG x 12
25KG x 12
30KG x 12

Cable Crossover
10KG x 12
15KG x 12
15KG x 12


Wednesday ( 27/7/11)
==REST DAY==


Thursday ( 28/7/11)
First half: Treadmill
Average gradient: 1.0
Distance: 4.65KM
Duration: 30minutes
Total calories burnt: 339

Second half: Cycling machine
Distance: 11.6KM
Duration: 30minutes
Total calories burnt: 280
Total calories burnt today: 619
Exercise Duration: An hour

Friday ( 29/7/11)
==REST DAY==


Saturday ( 30/7/11)
==REST DAY==



This post has been edited by yezhacolic: Aug 1 2011, 12:16 AM

Week 4
Sunday ( 31/7/11) - Mix & Match Day
Cycling
Distance: 11.7KM
Duration: 30minutes
Total calories burnt: 297


Weight
Shoulder Press
10KG x 12
15KG x 12
25KG x 12
25KG x 12

Bench Press (weight without barbell)
10KG x 12
15KG x 12
30KG x 12
30KG x 12

Barbell Curl
20KG x 12
20KG x 12
20KG x 12
25KG x 12

Upper row
15KG x 12
25KG x 12
25KG x 12
30KG x 12

Lower row
15KG x 12
25KG x 12
25KG x 12
30KG x 12

Leg extension
15KG x 12
25KG x 12
25KG x 12
30KG x 12

Leg Curl
15KG x 12
25KG x 12
25KG x 12
30KG x 12

imma @ SG now, not going to update this till i'm back to MY. Having internet access problem here

This post has been edited by yezhacolic: Aug 7 2011, 11:15 AM

Week 5
Thursday ( 15/9/11) - Cardio Day
First half: Treadmill
Average gradient: 0
Distance: 1.85KM
Duration: 15minutes
Total calories burnt: 165

Second half: Cycling machine
Distance: 11.91KM
Duration: 30minutes
Total calories burnt: 281

Third half: Stepper machine
Distance: 335 Floors
Duration: 60minutes
Total calories burnt: 725


Total calories burnt today: 1171
Exercise Duration: 1 hour 45 minutes


Thursday ( 17/9/11) - Leg Day
Leg extension
20KG x 12
25KG x12
30KG x 12

Leg Curl
20KG x 12
25KG x 12
30KG x 12

Leg Press
100KG x 12
120KG x 10
140KG x 8

Calf Raise
100KG x 12
110KG x 12
120KG x 12

Dumbbell squat
30KG x 12
30KG x 12
30KG x 12

This post has been edited by yezhacolic: Sep 18 2011, 09:46 PM