hello there,
really impressed on others workout journal that i found here
wanna motivate myself and keep this thread as a record for me
members are welcomes to comment tho
i am new in gym workout, mind me if im using wrong terms and etc

here are my stats as at Disember 2011:
Height - 169cm
Weight - 93kg

NEW UPDATE!
stat as at April 2012
Height - 169cm
Weight - 87.5kg

Targeted weight as Tanita Body Composition Analyzer TBF-300: 77kg

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Added on February 22, 2012, 11:10 amMonday 20/02/2012

Stretching x 5min
Cardio (Treadmill) x 30min x 5km/h
Leg Press x 15 x 3 x 50kg
Tricep Pulldown x 10 x 3 x forgot
Seated Row x 10 x 3 x forgot
Lat Pulldown x 10 x 3 x forgot
Machine Abs Crunch x 20 x 10 x forgot
Cardio (Treadmill) x 10min x 5km/h
Stretching x 3min

Tuesday 21/02/2012

Stretching x 5min
Cardio (Bikes) x 30min
Tricep Pulldown x 10 x 3 x forgot
Leg Press x 15 x 3 x 50kg
Machine Military Press x 10 x 3 x forgot
Machine Abs Crunch x 20 x 10 x forgot
Cardio (Treadmill) x 10min x 5km/h
Stretching x 5min

note: each set rest +-30sec, each exercise rest +-2min

p.s: forgive me for not remembering the weight will take note of that next time

This post has been edited by |sorcerer|: Apr 6 2012, 05:08 PM

first off, kudos for making a journal.

now get a proper program that you can follow. loads of them on the net and in the stickies.

good luck!

thanks bro!
will do that later..

8.30-6.30 work time limit me the chance to survey & browsing
maybe u could point me directly? or in pm?

There are many, but to start with you could checkout workout programs and videos at

http://www.bodybuilding.com/fun/bbmaintrain.htm

and

http://www.bodybuilding.com/exercises/

realllllly appreciate the "tunjuk ajar" and links provided
was browsing the web from google search, but too many sites and too many business-cum-money-making oriented pages
thanks bro!

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Added on February 23, 2012, 1:09 pmWednesday 22/02/2012

Stretching x 5min
Cardio (Treadmill) x 20min x 5km/h
Cardio (Treadmill) x 10min x 8km/h
Machine Bench Press x 15 x 3 x 50lb
Machine Military Press x 15 x 3 x 50lb
Machine Flyes x 10 x 3 x 50lb
Machine Abs Crunch x 20 x 10 x 70lbs
Leg Extension x 10 x 3 x 50lbs
Cardio (Bikes) x 6min
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

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Added on February 28, 2012, 9:27 amFriday 24/02/2012

Stretching x 5min
Cardio (Treadmill) x 20min x 5km/h
Cardio (Treadmill) x 10min x 8km/h
Dumbell Lunge x 8 x 2 x 10kg
Barbell Deadlift x 13 x 3 x 20kg
Leg Curl x 10 x 3 x 50lbs
Leg Extension x 10 x 3 x 50lbs
Leg Press x 15 x 3 x 50lbs
Cardio (Treadmill) x 6min x 5km/h
Stretching x 5min

This post has been edited by |sorcerer|: Feb 28 2012, 09:33 AM

Monday 27/02/2012

Stretching x 5min
Cardio (Treadmill) x 20min x 5km/h
Cardio (Treadmill) x 10min x 8km/h
Machine Abs Crunch x 20 x 5 x 70lbs
Machine Abs Crunch x 20 x 5 x 90lbs
Machine Bench Press x 15 x 3 x 60lbs
Machine Bench Press x 10 x 3 x 60lbs
Seated Row x 15 x 3 x 55lbs
Machine Lat Pulldown (back) x 10 x 1 x 60
Machine Lat Pulldown (back) x 10 x 3 x 50
Machine Lat Pulldown (curl) x 8 x 3 x 60
Cardio (Treadmill) x 5min x 5km/h
Stretching x 5min

note: each set rest +-30sec, each exercise rest +-2min

just wanna know which 1 better for maximizing my workout to achieve fat lost ie. loose weight;
1. small rep big set
2. big rep small set

receiving mix response from the web, so wanna hear from here

No matter what rep range you use, the calories burnt during weight training is low when compared to cardio exercises.

If you wanna lose weight, watch your diet and cardio.

I think you have stated your stats wrong for weight, it should be 83kg?

why dont split your cardio and weight on a alternative day so you have better concentration for your weight loss workout. Check your diet as well.

oops! thanks for the correction

u mean for 1 whole workout per day i just do cardio?
hmm, was trying to do that before, but after surfing/browsing www i found that weight training also contribute for fat loss, correct me if im wrong
here are some of the articles i've read regarding this
and of course, another reason of my routine is that i felt sometime bored doing the same exercise for a long time/interval so mix it up>fun>motivation
and the last is, i dont think i have the stamina to walk/run/cycle for 1 hour yet.. as i stated, i just started doing this a couple of month back.. heck i was gasping for breath after 30min of fast walk actually (and i sweat alot!)
nyway. thanks for the tips, will surely try that next after i feel confident about myself..
regarding diet intake, now i've started not to eat rice for dinner.. most of the time i just drink and maybe maggi mee if really hungry at night..
maybe its bcoz of the effect of fatburners but i just not feeling wanting to eat at night.. good for me i guess

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Added on February 29, 2012, 10:09 amTuesday 28/02/2012

Stretching x 5min
Cardio (Bikes) x 30min - some intense sprint interval
Machine Leg Press x 8 x 3 x 50kg
Machine Leg Press x 8 x 3 x 60kg
Smith Machine Squat x 8 x 3 x 20kg
Smith Machine Squat x 8 x 3 x 30kg
Machine Abs Crunch x 20 x 5 x 90lbs
Machine Abs Crunch x 20 x 5 x 90lbs
Cardio (Treadmill) x 5min x 5km/h
Stretching x 5min

note: each set rest +-30sec, each exercise rest +-2min

This post has been edited by |sorcerer|: Feb 29 2012, 10:09 AM

Wednesday 29/02/2012

Stretching x 5min
Cardio (Bikes) x 10min
Cardio (Treadmill) x 20min x 6km/h
Machine Flyes x 10 x 3 x 60lbs
Machine Bench Press x 10 x 3 x 60lbs
Machine Bench Press x 10 x 3 x 60lbs
Cardio (Treadmill) x 5min x 6km/h
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

p.s: quite quick workout, had to coz got family matter

Thursday 01/03/2012

Stretching x 5min
Cardio (Treadmill) x 10min x 9km/h
Cardio (Treadmill) x 20min x 6km/h
Machine Abs Crunch x 20 x 3 x 90lbs
Machine Leg Press x 8 x 3 x 60kg
Machine Lat Pulldown (back) x 10 x 3 x 50lbs
Machine Lat Pulldown (back) x 10 x 3 x 50lbs
Tricep Pulldown x 15 x 3 x 50lbs
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

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Added on March 14, 2012, 5:52 pmFriday 02/03/2012

Stretching x 5min
Cardio (Treadmill) x 30min x 6km/h
Machine Flyes x 8 x 3 x 60lbs
Machine Flyes x 8 x 3 x 60lbs
Leg Extension x 10 x 3 x 50lbs
Leg Extension x 10 x 3 x 50lbs
Leg Curl x 8 x 3 x 60lbs
Leg Curl x 8 x 3 x 60lbs
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

This post has been edited by |sorcerer|: Mar 14 2012, 05:52 PM

Monday 05/03/2012

Stretching x 5min
Cardio (Treadmill) x 45min x 6km/h
Machine Abs Crunch x 20 x 5 x 70lbs
Machine Abs Crunch x 20 x 5 x 70lbs
Machine Bench Press x 10 x 3 x 50lbs
Machine Bench Press x 10 x 3 x 50lbs
Machine Lat Pulldown (back) x 10 x 5 x 60lbs
Seated Row x 15 x 3 x 55lbs
Cardio (Treadmill) x 6min x 6km/h
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

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Added on March 14, 2012, 6:01 pmTuesday 06/03/2012

Stretching x 5min
Cardio (Bike) x 45min
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Leg Press x 8 x 3 x 70kg
Machine Leg Press x 8 x 3 x 70kg
Leg Curl x 10 x 4 x 60lbs
Cardio (Treadmill) x 6min x 6km/h
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

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Added on March 14, 2012, 6:04 pmWednesday 07/03/2012

Stretching x 5min
Cardio (Treadmill) x 45min x 6kmj
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Abs Crunch x 20 x 5 x 80lbs
Machine Lat Pulldown (back) x 10 x 5 x 70lbs
Seated Row x 15 x 5 x 55lbs
Cardio (Treadmill) x 6min x 6km/h
Stretching x 3min

note: each set rest +-30sec, each exercise rest +-2min

This post has been edited by |sorcerer|: Mar 14 2012, 06:04 PM

feel sorry for myself for not updating this journal
had to take a gym break last month bcoz of family matter, now start again after about 2 week rest

Monday 19/03/2012
Stretching x 5min
Cardio (Bike) x 10min
Cardio (Treadmill) x 50min x 6kmh
Machine Abs Crunch x 2 x 100 x 80lbs
Machine Chest Flyes x 3 x 10 x 70lbs
Machine Lat Pull x 3 x 10 x 70lbs
Seated Row x 3 x 10 x 77lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Tuesday 20/03/2012
Stretching x 5min
Machine Leg Press x 3 x 10 x 70kgs
Leg Curl x 3 x 10 x 60lbs
Leg Extension x 3 x 10 x 70lbs
Tricep Cable Pull x 3 x 10 x 60lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Wednesday 21/03/2012
Stretching x 5min
Cardio (Treadmill) x 60min x 6kmh
Machine Abs Crunch x 3 x 100 x 80lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Friday 23/03/2012
Stretching x 5min
Cardio (Treadmill) x 60min x 6kmh
Machine Chest Flyes x 4 x 10 x 60lbs
Seated Row x 4 x 15 x 66lbs
Machine Bench Press x 4 x 10 x 60lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

This post has been edited by |sorcerer|: Apr 6 2012, 09:58 AM

guess i'll be updating this journal weekly instead of daily
have limited time online nowadays

Tuesday 27/03/2012
Stretching x 5min
Cardio (Treadmill) x 60min x 6kmh
Machine Abs Crunch x 2 x 100 x 70lbs
Machine Abs Crunch x 2 x 100 x 80lbs
Machine Bench Press x 6 x 10 x 60lbs
Machine Lat Pull x 6 x 10 x 70lbs
Seated Row x 6 x 10 x 66lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Wednesday 28/03/2012
Stretching x 5min
Cardio (Bike) x 60min
Machine Leg Press x 3 x 15 x 60kgs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Friday 30/03/2012
Stretching x 5min
Cardio (Treadmill) x 60min x 5.5kmh
Seated Row x 5 x 10 x 77lbs
Machine Bench Press x 5 x 10 x 60lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

some updated info on 1st page

Monday 02/04/2012
Stretching x 5min
Cardio (Treadmill) x 60min x 5kmh
Machine Chest Flyes x 4 x 10 x 60lbs
Machine Bench Press x 5 x 10 x 60lbs
Seated Row x 5 x 15 x 66lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Tuesday 03/04/2012
Stretching x 5min
Cardio (Bike) x 10min
Cardio (Treadmill) x 35min x 5.5kmh
Machine Leg Press x 3 x 15 x 60kgs
Leg Curl x 4 x 10 x 50lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Wednesday 04/04/2012
Stretching x 5min
Cardio (Treadmill) x 45min x 5.5kmh
Seated Row x 10 x 15 x 55lbs
Machine Abs Crunch x 4 x 100 x 60lbs
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

Thursday 05/04/2012
Stretching x 5min
Cardio (Treadmill) x 45min x 5.5kmh
Broom Stick Bend x 50
Broom Stick Twist x 50
Stretching x 5 min
note: each set rest +-30sec, each exercise rest +-2min

This post has been edited by |sorcerer|: Apr 6 2012, 10:06 AM