Jan 31 2012


Barbell Upright Row
50lbsX3X12
55X3X12

Dumbbell Row
40X3X12
45X3X10

Seated Row Top Grip
85X3X15
90X3X15

Barbell Shrug
65X6X15

Seated Row Bottom Grip
85X3X15
90X3X12

Feb 1 2012


Barbell Squat
65lbsX3X12
70X3X12

Leg Extension - per Leg
45X3X11
50X3X11

Leg Curl - both Leg
35X3X15
40X3X10

DeadLift
75X3X12
85X3X10

Rocking Standing Calf Raise
65X6X12

Lunges
35X3X12

Hmmm, wondering as I progress, how am I going to do squat, since I dont have a rack and I need to lift from ground to top of the head-behind the neck

Feb 02 1012

Various Abs workout including pushups

total 1100 reps

Today cuti...main badminton

nice workout yesterday, cant even giggle at office, my core really aches.

This post has been edited by VeeJay: Feb 3 2012, 04:03 PM

Feb 5 2012


Seated Barbell Shoulder Press
55lbsX3X12
60X3X12

Arnold Dumbbell Press
20X3X12
25X3X10

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X12

Seated Bent Over Lateral Raise
15X6X12

Side Bend
30X6X10

Feb 07 2012

Barbell Bench Press
90lbsX3X12
95X3X10


Dumbbell Flyes
30X3X12
35X3X8


Dumbbell Pullover / French Curl
30X3X12
35X3X12


Barbell incline press
65X3X10
70X3X7


Incline Dumbbell Press
25X3X10
25X3X8

Feb 09 2012

Bar Curl
50lbsX3X12
55X3X10

Zottman Curl
20X3X10
20X3X9

Hammer Curls / Cross Hammer /Pinwheel Curls
20X3X12
25X3X10

Reverse Barbell Curl
40X3X12
45X3X12

Standing DB Triceps Extension
35X6X12

Looks like it's time for you to train in the gym as you're worried about squats.

hahaha...maybe, its just I hate the traffic to and from. AT home, its all mine, no disturbance, I turn on my radio and workout my butt out.

Still thinking it out, not so worried, maybe increasing my rep would be the alternative. Lets see....thanks

Where do you stay around ?

One of the most congested area in Klang Valley! - Subang.

I'm studying near there. Theres a few gyms around subang/sunway that i know: celebrity fitness and a few other ghetto gyms

Feb 12 2012



Side Lateral Raise
15lbsX3X12
20X3X8


Front DB Raise
15X3X12
20X3X10


Bench Dips
BWX6X12


Barbell Upright Rows
50X3X12
60X3X10


Standing Barbell Press Behind Neck
45X3X12
50X3X8

Barbell Twist
45X6X15

Feb 14 2012

Barbell Squat
65lbsX3X15
70X3X15


Leg Extension - per Leg
50X3X12
55X3X12


Leg Curl both Leg
40X3X12
45X3X10


DeadLift
80X3X12
90X3X10

Rocking Standing Calf Raise
65X6X12

Lunges
40X6X10

This post has been edited by VeeJay: Mar 8 2012, 12:51 AM

I'm out of Training till next Tuesday, need to travel.

in a way its a good break as well.

Looks like Out of Training this week as well, feel bad...and I'm having flu now with all the travel.

where was your holiday to ?

Not on holiday, mate...on Job.

Hope your Spore trip was all well, back to working out, ye...good for you....

Singapore trip was fine. I taught u went on a holiday too. Loosing my motivation in working out.

I see that you got on track well, me still away...