You can use the tools here to calculate you BF

http://www.accumeasurefitness.com/descript.html
http://www.linear-software.com/online.html
http://www.muscleandstrength.com/tools/how...g-calipers.html
http://www.scientificpsychic.com/fitness/diet.html


My picture is on 1st page as well; currently I should be around 16%; not bothered too much of it now, anyways I need them.

The rest I will post on your journal

Mar 25 2012

TriSet - no rest in between

Seated Row Top Grip
70lbsX21
80X20
90X15
100X15
110X12
120X14
120X10
100X15

Incline Bench Press
55X20
65X20
75X15
85X15
95X10
110X10
120X6
90X12

Seated Row Bottom Grip
70X22
80X20
90X15
100X16
110X14
120X15
120X13
100X15

Mar 27 2012

TriSet

DB Row
25lbsX25
35X15
45X12
55X10
65X9
70X7
55X12
45X10

Bench Butterfly - per side
30X25
40X20
50X16
60X13
70X8
75X8
65X10
55X11

Dumbbell Pullover / French Curl
20X22
25X20
30X20
35X18
45X12
50X11
55X8
45X8

Today these exercise took alittle longer, and on some I had to rest like 30 sec. It took 1 hr to complete. Normally I would take 45 mins.

This post has been edited by VeeJay: Mar 28 2012, 11:19 PM

Mar 29 2012

Triset - no rest in between

Seated Row Top Grip
70lbsx20
80X20
90X18
100X15
110X15
120X15
130X12
80X20


Bench Dips
BWX20
BWX20
BWX25
BWX25
BWX30
BWX25
BWX20


Seated Row Bottom Grip
70x20
80X20
90X18
100X17
110X17
120X15
130X15
80X20

This post has been edited by VeeJay: Mar 30 2012, 01:05 AM

Apr 01 2012

Triset - no rest in between

Barbell Upright Row
45lbsX20
55X15
60X11
65X10
70X8
75X7
55X15

Bench Press
85X20
105X12
125X8
145X6
155X3
160X3
115X14

Barbell Curl
45X17
55X10
60X8
65X8
70X6
75X5
55X8

Apr 03 2012

Triset - no rest in between


Side Lateral Raise (alternating)
15X20
22X15
25X10
30X10
35X10
35X10
25X12


Leg Curl both Leg
30X30
40X20
50X15
50X12
70X12
80X9
60X10


Incline Bench Press
65X20
75X20
85X15
95X10
105X12
120X9
125X6

It sucks....out of training again; due to work.

I would only be doing physical exercise, till I get back.

Unless I try to sneak in where possible, lets see.

Apr 10 2012

Jogging 4 km - 20 min

Apr 11 2012



Run - 4 km - 20 min

Apr 12 2012

Run 3km - 20min

Ran together with kids...hence slower and shorter distance

Apr 14th 2012

Triset - no rest in between


Seated Row Top Grip
80lbsX25
90X25
100X18
110X15
120X12
130X12
130X12

Incline Bench Press
65X22
75X17
85X15
95X10
110X6
120X6
125X5
110X7


Seated Row Bottom Grip
80X25
90X20
100X18
110X15
120X15
130X14
130X10

Apr 15 2012

Various Abs workout including pushups

total 1000 reps

15 min Stat. Bike

Apr 17 2012

Bar Curl
50lbsX12
50X12
50X12
60X12
60X10
60X10

Zottman Curl
20lbsX6X10

Hammer Curls / Cross Hammer /Pinwheel Curls
20X3X12

Reverse Barbell Curl
40X2X12
45X2X12
50X2X12

Standing DB Triceps Extension
35X13
35X15
40X12
40X11
40X11
40X12

Apr 19 2012

Various Abs workout including pushups

total 1000 reps

15 min Stat. Bike



This post has been edited by VeeJay: Apr 27 2012, 08:25 PM

Apr 27 2012

Will be out of training for the a month or so...

This post has been edited by VeeJay: Apr 27 2012, 08:25 PM

Hi Furezarh, yeah it aint easy to restart, for that matter anything other thing in life. But it has to come from deep down, how much you want it?

Once you set your desire, then it all forward gear, and not just trying .

Start slow, after 2 weeks you will feel good and addicted. all the best.

I'm starting after a 10 year layoff as well.

Apr 27 2012


Run - 4 km - 20 min

Hmmmm; havent been my day lately; way too buzy working late nights. Almost done with project now.

But been keeping up with jogging 5km 5 days a week.

Would need a reboot now for my workouts...

I guess the reboot did not happen (cursing myself). Its been six months now, since I lifted.

Now, I'm back to my normal schedule.

Just checked 2 days ago, I have lost 3kg! mainly on mass and a little of fat as well.

Overall I find its still okay, but I could mainly observe some definition loss as well.

Oh well, back to starting board, atleast that would be a motivation to regain

Nice to see most of guys I came to know are still here with some newbies and pretty heavy lifters as well.

Mikehuan has the most definition change I guess, Dan been progressing pretty well and DL, as usual, eating all the crap and a teaser to all

emino is getting solid as well and oj ya...shankar been pretty quiet on the forum I guess, dont see him talking but serious progress on weight.

Hmmm, that my observation since coming back, maybe wrong on some and might have missed out others as well, sorry about that.

I would reboot from ground zero, starting recondition and full workout to start on Jan 2013.

Will post latest picture soon, hope wont get teased as well.

Thanks mate. Yeah just playing around with my exercise. Manage to hit Bench Press at 160lbs after one week of lifting.

The others are pretty low, and I get tired faster now.

Trying something different now, rather than going full routine, just exercising one or two exercise per day with 6 sets.

Really taking it slow, and no ego. Dont want my injuries to cause further hindrance.