Jan 18 2012

Barbell Squat
55lbsX3X12
60X3X12

Leg Extension-per Leg
45X6X15

Leg Curl-both Leg
30X3X12
35X3X12

DeadLift
70X3X12
80X3X12

Rocking Standing Calf Raise
60X6X12

Lunges
35X6X12

Jan 19 2012

Various Abs workout including pushups

total 1000 reps

Jan 20 1012

Felt like resting...and going for some beers! LOL

On CNY mood already

Jogging on track...30 min
4km non-stop --- 15min

Jan 21 2012

Barbell Bench Press
90lbsX3X10
95X3X8

Dumbbell Flyes
25X3X12
30X3X12

Dumbbell Pullover French Curl
30X3X12
35X3X12

Barbell incline press
65X3X10
70X3X8

Incline Dumbbell Press
25X6X9

Added picture at the first page

http://forum.lowyat.net/index.php?showtopi...post&p=47994056

are all your poundages in lbs?

Yup its all in pounds. American made, so you know...its all in English units, infact I got used to it, although I could still record in kgs.

This post has been edited by VeeJay: Jan 22 2012, 11:11 AM

Jan 22 2012

Bar Curl
45lbsX3X12
50X3X12

Zottman Curl
15X3X12
20X3X11

Hammer Curls / Cross Hammer /Pinwheel Curls
15X3X12
20X3X12

Reverse Barbell Curl
35X3X12
40X3X12

Standing DB Triceps Extension
30X6X12



Just realized today Cross Hammer Curls aka Pinwheel Curls.... thanks to Mike

Last 2 days was on holidays...CNY

Jan 25 2012

Seated Barbell Shoulder Press
45lbsX3X12
50X3X12

Arnold Dumbbell Press
15X3X12
20X3X12

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X10

Seated Bent Over Lateral Raise
15X6X10

Side Bend (per side)
30X6X10

Are the weights in kgs or pounds ?

Its all in pounds (lbs), mate.

Hmmm contemplating to change my regime next month (March)to strength (intensity) hence will be putting on some higher weights. Currently my regime is to High Volume.

Watch out guys, here comes my PRs...hahaha...just kidding, still long way to catchup with most folks here, but aiming for some decent numbers.

Meanwhile, this month (Feb), would be putting on some body weight as well.....lets see...

This post has been edited by VeeJay: Jan 26 2012, 04:11 PM

Jan 26 2012

Barbell Upright Row
45lbsX3X12
50X3X12

Dumbbell Row
35X3X12
40X3X11

Seated Row Top Grip
85X3X12
90X3X11

Barbell Shrug
65X6X13

Seated Row Bottom Grip
85X3X12
90X3X12

sorry mate, didnt realise that mike had already asked you about the poundages before i did. Sorry for repeating the question. Just realised it.

no worries mate, its kinda expected in Msia, even friends who come over to my place do ask the the same question. As I said, its mainly because of 2 reasons, I bought the plates from US and I started my initial training there, hence got use to using the numbers in lbs.

I have also stated/indicated as pounds (lbs) in all my training postings for the first workout.

Jan 28 2012

Side Lateral Raise
15lbsX6X10

Front DB Raise
15X3X10
15X3X12

Bench Dips
BWX6X12

Barbell Upright Rows
45X3X10
50X3X10

Standing Barbell Press Behind Neck
40X3X12
45X3X6

Barbell Twist
45X6X12

So are you a malaysian or an american since you said you started training there ?

hahaha,,LOL double LOL...orang malaysia lah...anak watan!

This post has been edited by VeeJay: Jan 29 2012, 12:47 AM

was just asking since you said you started training in the states.