I've been training for months and still i don't obvious changes made due to assignment, projects, lazy lazy and lazy. I've no commitment and discipline.

Good news is for the past months, im keen on shredding fats and i run alot. I used to be 70kg and now I am 63kg.

So I decided to write this workout log to motivate myself to commit into a workout plan.


*weight increment – 5 pound or 2.5kg
#drop set – decrease weight by 5 pound or 2.5kg
@infinity – do till fatique

Monday – Chest workout
Warm up – Cardio treadmill 20mins (9kmh- 12kmh)
Dumbbell chest press (flat) – 12/10*/8*/6*/@#/@#/@#
Dumbbell chest press (incline) – 12/10*/8*/6*/@#/@#/@#
Bench Press Machine - 12/10*/8*/6*/@#/@#/@#
Fly Machine– 12/10*/8*/6*/@#/@#/@#
Push up – 30/25/20/15(optional)

Tuesday – Lower body workout
Warm up – push up 10, push up 10, push up 10
Squat - 12/10**/8**/6**
Leg press – 12/10*/8*/6*/@#/@#/@#
Leg extension – 12/10*/8*/6*/@#/@#/@#
Leg curl – 12/10*/8*/6*/@#/@#/@#
Hip abduction – 12*/10*/8*/6*, superset(non-stop) 12*/10*/8*/6*
Soleus - Calve (calf machine) – 20/18/16/14 , superset(non-stop) 20/18/17/16
Calf muscle - calve (calf machine) – 20(toes facing front)/18(toes facing outward)/16(toes facing inward)/14(toes facing front)

Wednesday –Shoulder workout
Warm up – Cardio treadmill 20mins (9kmh- 12kmh)
Dumbbell shoulder press – 12/10*/8*/6*/@#/@#/@#
Upright barbell row – 12/10*/8*/6*/@#/@#/@#
Side deltoid raise – 12/10*/8*/6*/@#/@#/@#
Rear deltoid fly – 12*/10*/8*/6*
Plate front raise – 12/12/12/12
Dumbbell shrug – 30/30/30/30(or 25/25/25/25)

Thursday – Back workout
Warm up – push up 10, push up 10, push up 10
Deadlift - 12/10**/8**/6**
Lat pull down – 12/10*/8*/6*/@#/@#/@#
Seated pulley row – 12/10*/8*/6*/@#/@#/@#
Seated low pulley row – 12/10*/8*/6*/@#/@#/@#
Back fly – 12/10*/8*/6*/@#/@#/@#
Hyperextensions (lower back) – 20*/18*/16*/14* (works with weight)

Friday – Biceps workout
Warm up – push up 10, push up 10, push up 10
Biceps Curl - 12/10*/8*/6*/
Barbell Curl - 12/10*/8*/6*/
Concentration Curls - 15#/10#/@#
Cardio treadmill - 45 mins (9kmh- 12kmh)



This post has been edited by raymannlucas: Sep 27 2011, 08:42 PM

Meal Plan

Chicken Day

Meal 1 - 1 Bowl Oats + 4 Egg Whites, 2 Whole Egg + Vitamin C 1000mg + Myofusion Choco Peanut Butter(1 serving)

Meal 2 - 1 Chicken Breast+ Raw Lettuce+ 2Banana/2 Oranges

Meal 3 - Wheatameal Biscuit + Soy Milk + Jack3d (after 1 hour meal and before 30 mins gym)

Meal 4 - Myofusion 2 servings

Meal 5 - 1 Chicken Breast+ Raw Lettuce+ 4 Egg whites

Tuna Day

Meal 1 - 1 Bowl Oats + 4 Egg Whites, 2 Whole Egg + Vitamin C 1000mg + Myofusion Choco Peanut Butter(1 serving)

Meal 2 - 300grams Telly Tuna In Soy bean Oil with Wholemeal Bread + 2Banana/2 Oranges

Meal 3 - Wheatameal Biscuit + Soy Milk + Jack3d (after 1 hour meal and before 30 mins gym)

Meal 4 - Myofusion 2 servings

Meal 5 - 300grams Telly Tuna In Soy bean Oil with Wholemeal Bread + 4 Egg whites

Bean Day - For busy day. Cook once and divide them into several container.

Kidney Bean, Black Bean, Soy Bean, Red Bean, Sesame. 100gram each. Total 500gram. Add manuka honey when done.

Most important: Must not waste time and SLEEP EARLY!DRINK MORE FLUID!


This post has been edited by raymannlucas: Sep 29 2011, 12:55 AM

Wednesday –Shoulder workout

Warm up – Cardio treadmill 10mins (9kmh- 11kmh)
Dumbbell shoulder press – 12x30lbs/10x35lbs*/8x35lbs*/6x40lbs*/30lbs@#/25lbs@#/15lbs@#
Upright barbell row – 12x30lbs/10x35lbs*/8x35lbs*/6x40lbs*/30lbs@#/25lbs@#/15lbs@#
Side deltoid raise – 12x20lbs/10x15lbs*/8x10lbs*/6x10lbs*/10lbs@#/5lbs@#
Rear deltoid fly – Forgot to do this!
Plate front raise – 12x15kg x 4sets
Dumbbell shrug – 30x35lbs x 4sets


*weight increment – 5 pound or 2.5kg
#drop set – decrease weight by 5 pound or 2.5kg
@infinity – do till fatique