Yesterday after work went to the gym.
Start with 30 minute fast walk.
Crunches 2 sets (tummy cramp after first set 20 rep)
Few more cardio exercise and dips. And thats it. Today got futsal tournament. So let the body rest a bit. No hard workout that needs a day or two to recover.

Futsal tournament today started 9 a.m and finish at 3 p.m.. Actual game played around 60 minutes (6 games x 10 minutes). Squeezed some calisthenics in between games to ensure my body is warmed up for the following games. After games all of us went to D'Kayu, and I had Nasi beriyani. Came home fell asleep and woke up for dinner. just about two spoonfull of rice and "pecal" (vege with nuts sauce). And I am still sweating until night time. Too bad my left foot is a bit hurting right now, but that is expected everytime I play futsal.

Yesterday after work went to the gym.
Start with 30 minute elliptical trainer.
Crunches 1 x 25
1 x 10
1 x 10
Jacknife pull ups 2 x 5
Pull down (50 lbs) 1 x 12

Today's after work workout (office gym)

Elliptical trainer ( 15 minutes at level 9)

Crunches
1 x 20
2 x 10

Pull down
3 x 10 (60 lbs)

Machine Bench press
3 x 10 (64 lbs)

Seated Machine shoulder press
1 x 12 (50 lbs)
1x 12
1 x 6

Tricep dip
2 x 3 (not all the way)

Tricep cable press down
2 x 10 (50 lbs)

Glute raise
2 x 10

* All the poundage need to be check next time. forgot to jot down just now.

Today's after work workout (office gym)

Elliptical trainer ( 20 minutes at level 9)

Cable Pull down
3 x 10 (40 lbs)

Machine Bench press
3 x 10 (44 lbs)

Seated Machine shoulder press
1 x 12 (39 lbs)
1x 12
1 x 6

Tricep cable press down
1 x 12 (30 lbs)
1 x 8
1 x 5

Glute raise
2 x 10

Machine fly (20 lbs)
1 x 10
1 x 7
1 x 5

Jacknife chin up
1 x 5

Jacknife pull up
1 x 5

Stretching

Hi man. A lot of good work u have there. Good job . Keep it up.

Have a suggestion, after reading your entries. 1 of them mentioned that you drink 4-5cups of kopi. Why not try to avoid any of these drink unless u need caffeine to on a daily dosage, if yeah, try to reduce the sugar?

It's true that diet affects alot in losing weight. Gotta avoid the rice and sugar man.

Today's after work workout (office gym)

Elliptical trainer (15 minutes at level 9)

Cable Pull down
3 x 10 (40 lbs)

Machine Bench press
3 x 10 (40 lbs)

Seated Machine shoulder press
1 x 12 (39 lbs)
1x 10 (33 lbs)
1 x 6 (33 lbs)

Machine fly (17 lbs)
1 x 10
1 x 10
1 x 10

Crunch
2 x 10

Hanging Knee Raise
2 x 10

Tricep bench dip
2 x 10

Incline bench press (20 lbs)
2 x 10

Seated Cable Row (40 lbs)
3 x 10

Dumbell standing twisting curl (12 lbs/ each side)
3 x 10

Dumbell squat to shoulder press (12 lbs/each side)
2 x 10

Empty easy bar row
2 x 20

Stretching.


* Workout could not follow proper exercise order due to limited space and equipment to be used among the gym goers.

This post has been edited by mareno77: Jan 26 2012, 10:45 PM

Today woke up early... so went out for a workout.

Fast walk

Uphill Sprint 50 m/walk down 6 x

Fast walk

Push up 2x10

Fast walk

Jacknife pull up 1 x 6
Jacknife chin up 1 x 6

Fast walk

Sprint interval 10 m 6 x

Tried plyometric jump.. but my knee still hurts.. cannot do

Tricep bench dip 2 x 10

Walk warm down

Stretching

All in 1 hour.. woohoo.

Today's after work workout (office gym)

Elliptical trainer (15 minutes at level 9)

Machine Bench press
3 x 10 (40 lbs)

Cable Pull down
3 x 10 (40 lbs)

Tricep cable push down
3 x 10 (30lbs)

Seated Machine shoulder press
1 x 12 (33 lbs)
1x 10 (33 lbs)
1 x 8 (33 lbs)

Machine fly (17 lbs)
1 x 10
1 x 10
1 x 10

Crunch
2 x 10

Hanging Knee Raise
2 x 10

Tricep bench dip
2 x 10

Incline bench press (20 lbs (empty olympic bar))
2 x 10

Seated Cable Row (40 lbs)
3 x 10

Dumbell standing twisting curl (10 lbs/ each side)
3 x 10

Dumbell squat to shoulder press (10 lbs/each side)
3 x 10


Stretching.

so hardworking till now

Heheheh.. nothing la.. just that now I don't have the opportunity to play squash anymore and no other games to conveniently play. Workout is the obvious solution to maintain my fitness and weight. I love to eat rich food and drink nescafe with sugar, I have to admit.. which is the main reason why I still don't slim down after all this workout.

Now I have a gym just 2 floors above my office, plus starting this month, it will open until 9 p.m. Monday-friday. So since now I know a bit on body weight training (can do at home) and a gym available, there is almost no excuse to not workout... Simply said , I just want to maintain my fitness and not to baloon up anymore.

Today's after work workout (office gym)

Squat (Empty Olympic bar)
5 x 5

Bench Press (Empty Olympic Bar)
5 x 5

Deadlift (20 lbs)
5 x 1

Barbell Row (Empty Olympic Bar)
5 x 5

Seated Cable Row (40 lbs)
3 x 10

Elliptical trainer (10 minutes at level 9)

Machine fly (17 lbs)
5 x 5

Tricep Cable push down (±20lbs)
3 x 5

Seated Machine shoulder press
3 x 5 (39 lbs)

Hanging Knee Raise
2 x 10

Pull up (Jump up then down 10 sec)
3 x 1

Stretching.

Started the 5 x 5 program from stronglift today. But after the 3 workout using empty bar, felt like the workout is not enough hence the additional workout. Perhaps once the poundage being raised, the 3 exercise would be enough already.

reduce sugar + kopi

Dude, rather than slowly incrementing from empty bar, take one day and do a trial. Put weight on the bar and just push out as many reps as you can. You'll get a general idea on what weight to start on.

You would possibly save weeks this way.

Makes sense.... It was because I was trying to "strictly" follow the 5 x 5 Stronglift program because I am doing it blindly on my own. The gym PT doesn't encouraged me doing free weight. He still prefers me to do machine works first (yeah.. he worked for the machine company long time ago and he still got the body to proof it works, so can't argue with him much on that). Anyway, gonna heed your advise mikehuan, next session will try to determine my starting weight for each of the exercise.

i wont argue that machines are useless. they play a role, too. IMHO both free weights and machines should be incorporated into one's workout.

but since you're doing SS, maybe consider machines as accessory work?

On sunday spent time at the Water World A'Famosa with the family. From 10a.m. till 3p.m. During that time did not feel tired. Later afternoon flat... Slept like a baby.. Good exercise though. Climbing the stairs for the slides and pushing kids around the lazy pool.

Yesterday (sunday) workout:

Warm up jog 3 min.

Bodyweight session:

Bridge (40 sec, rest 20 sec)
Mountain climber (40 sec, rest 20 sec)
Burpee (40 sec, rest 20 sec)
Mountain climber (40 sec, rest 20 sec)
Burpee (40 sec)

Rest 2 minutes

Walking lunges (40 sec, rest 20 sec)
Squat (40 sec, rest 20 sec)
Split jumping lunge (40 sec, rest 20 sec)
Abs (elbow to knee criss cross) (40 sec, rest 20 sec)
Glute ham raise( 40 sec)

Rest 2 minutes

Jumping jack (40 sec, rest 20 sec)
Pumping (40 sec, rest 20rest)
Mountain climber (40 sec, rest 20 sec)
Burpee (40 sec, rest 20 sec)
Squat (40 sec, rest 20 sec)

Rest

Warm down - Stretching

Too F**king busy during last week to go to the gym and come back home damn too tired already. Got 50 minutes , so ok la.

Today's after work workout (office gym)

Warm up Squat (Empty olympic bar)
5 x 1

Squat (55 lbs)
5 x 5

Bench Press (55 lbs)
5 x 5

Barbell Row (55 lbs)
5 x 5

Deadlift (55)
5 x 1

Tricep Cable push down (40lbs)
3 x 10

Hanging Knee Raise
1 x 10
1 x 8

Jacknife Pull up
1 x 5

Jacknife Chin up
1 x 5

Seated Cable Row (40 lbs)
3 x 10

Bro, you can really add the weights on.
Not exactly sure what's your weight but I'm pretty sure 100lbs for squats shouldn't be a problem.
But of course make sure your form is right.
Oh, not sure if you know it but the empty bar should be 45 pounds by itself.