Just started about a month ago

Goal: Improve overall fitness (Strength, lean mass, lower bf, lower cholesterol, athleticity).

Will alternate between rest, strength and cardio days.

Stats: 170 cm, 65kg, abdomen 35', >20% bf, cholesterol 5.6-6.2 mmol/l

Pre-workout: 1 egg + 2 teaspoon oats + 1 teaspoon coffee + 1 teaspoon honey, 1 banana
Post-workout: 2 banana, 1 glass milk, 4 eggs (1 yolk)
Others: 2 caps cod liver oil for morning and night, 250 mg vit c in the morning, 1 glass milk + 2 eggs before bed

22/3/12

Rope skipping 2 x 100

DB Squat 5 x 5 x 15 kg

Crunch 2 x 15

DB Military press 5 x 5 x 5 kg

Leg raise 2 x 10

BB Deadlift 5 x 5 x 40 kg

Bicycle crunch 2 x 20

DB Bicep curl 3 x 10 x 8 kg

Push up 2 x 10

Assisted chin up 1 x 10

Plank 2 mins

---------------------------------------------------------------

24/3/12

Sprint 400m
Rope skipping 1 x 100

DB Squat 5 x 5 x 15 kg

Crunch 2 x 15

DB Bench press 3 x 10 x 8 kg

Leg raise 2 x 10

DB Row 5 x 5 x 8 kg

Seated DB overhead triceps extension 5 x 5 x 8 kg

Push up 2 x 10

Assisted chin up 1 x 10

Plank 1 min

This post has been edited by Galant: Mar 25 2012, 12:05 PM

25/3/12

Cardio/Conditioning day

HIIT 3 x Jog 300m, Sprint 100m
Rope skipping 2 x 100
Jumping knee tuck 2 x 25
Prone cobra 2 x 30s
Mountain climber 2 x 25
Ab crunch 3 x 20
Leg raise 2 x 20
Bicycle crunch 2 x 20
Burpee 1 x 10
Push up 2 x 10
Bridge (Stage 1) 1 x 10
Squat jump 2 x 10
Plank 2 mins

26/3/12

DB Military press 5 x 5 x 5 kg

Ab Crunch 2 x 20

DB Squat
1 x 5 x 8 kg
5 x 5 x 15 kg

Leg raise 2 x 20

BB Deadlift
1 x 5 x 20 kg
5 x 5 x 40 kg

DB Bicep curl
1 x 3 x 8 kg (left) (Stopped as I felt a weird, sharp pain on the bicep)
2 x 10 x 8 kg (right)

Push up 2 x 10

Plank 30s

Overall an unsatisfactory workout day. Was tired (Didn't sleep well, barely 3 hours) and was rushing to finish the workout in the morning. Probably should reduce the number of sets of deadlifts on weekdays.

This post has been edited by Galant: Mar 26 2012, 08:04 AM

29/3/12

DB Bench press 3 x 10 x 8 kg

Ab crunch 2 x 20

DB Row 1 x 5 x 8 kg
BB Row 5 x 5 x 20 kg

Leg raise 2 x 20

Seated DB overhead triceps extension 5 x 5 x 8 kg

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Push up 2 x 10

Bicycle crunch 2 x 20

Plank 45s

31/3/12

Jogging 2 x 400m
Rope skipping 2 x 100

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Ab Crunch 2 x 20

DB Military press 5 x 5 x 5 kg

DB full lateral raise 5 x 5 x 5 kg (bad form)

Leg raise 2 x 20

BB Deadlift
1 x 5 x 20 kg
4 x 5 x 40 kg
1 x 5 x 46 kg

Jack knife 4 x 10

DB Bicep curl
5 x 5 x 8 kg
1 x 5 x 10 kg

Push up 2 x 12

Assisted chin up 1 x 10

Plank 1 min

This post has been edited by Galant: Apr 9 2012, 10:20 PM

4/4/12

Rope skipping 1 x 100

DB Bench press
3 x 10 x 8 kg
1 x 10 x 10 kg

Ab crunch 2 x 20

DB Squat
1 x 5 x 10 kg
5 x 5 x 18 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Bicycle crunch 2 x 20

Seated DB overhead triceps extension 5 x 5 x 10 kg

Push up 2 x 12

Plank 30s

7/4/12

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Ab Crunch 2 x 20

DB Military press 3 x 10 x 5 kg

Leg raise 2 x 20

BB Deadlift
2 x 5 x 20 kg
4 x 5 x 40 kg
1 x 5 x 50 kg

DB Bicep curl
4 x 5 x 8 kg
2 x 5 x 10 kg

Push up 2 x 12

9/4/12

Rope skipping 1 x 100

DB Bench press
3 x 10 x 10 kg

Ab crunch 2 x 20

DB Squat
1 x 5 x 10 kg
4 x 5 x 18 kg
1 x 2 x 20 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Seated DB overhead triceps extension 5 x 5 x 10 kg

Push up 1 x 12

12/4/12

BB Hack squat
1 x 5 x 20 kg
3 x 5 x 30 kg

Ab Crunch 2 x 20

DB Military press 4 x 5 x 5 kg

BB Deadlift
1 x 5 x 20 kg
2 x 5 x 50 kg

DB Bicep curl
Left 2 x 10 x 5 kg
Right 4 x 5 x 10 kg

Shortened workout due to sore left wrists, sore throat and running nose

14/4/12

BB Hack squat
1 x 5 x 20 kg
3 x 5 x 35 kg (struggling on last set)
2 x 5 x 30 kg

Ab crunch 2 x 20

BB Bench press
1 x 5 x 20 kg
6 x 5 x 30 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Bicycle crunch 2 x 20

Seated DB overhead triceps extension 3 x 10 x 5 kg

Push up 1 x 12

Plank 2 x 30s

Chin up 1 x 2

Jogging 1 x 400m

Still recovering

16/4/12

BB Deadlift
1 x 5 x 20 kg
3 x 5 x 40 kg
2 x 5 x 50 kg

Ab Crunch 2 x 20

BB Military press
1 x 5 x 10 kg
5 x 5 x 13 kg

Leg raise 2 x 20

DB Bicep curl
1 x 5 x 5 kg
5 x 5 x 10 kg
1 x 5 x 5 kg

BB Hack squat
1 x 5 x 20 kg
4 x 5 x 30 kg

17/4/12

Rope skipping 3 x 100
Jumping knee tuck 2 x 25
Chin up 1 x 2
Prone cobra 2 x 30s
Mountain climber 1 x 25
Ab crunch 3 x 20
Push up 2 x 12
Bicycle crunch 2 x 25

21/4/12

BB Hack squat
1 x 5 x 20 kg
4 x 5 x 30 kg
1 x 5 x 33 kg

BB Floor press
1 x 5 x 20 kg
5 x 5 x 30 kg

Ab crunch 2 x 25

BB Pendlay row
5 x 5 x 20 kg

Seated DB overhead triceps extension
1 x 5 x 5 kg
5 x 5 x 10 kg

Triceps kickback 5 x 5 x 5 kg

Leg raise 2 x 20
Bicycle crunch 2 x 25

Push up 2 x 12

Chin up 1 x 2

Jogging 1 x 400m
Rope skipping 1 x 100

Plank 1 min

22/4/12

Jogging 2 x 400m
HIIT 2 x Jog 200m, Sprint 200m
Rope skipping 3 x 100
Ab crunch 2 x 25
Leg raise 2 x 20
Push up 2 x 12
Jumping knee tuck 2 x 25
Prone cobra 2 x 30s
Shadowboxing 5 min
DB full lateral raise 3 x 10 x 3 kg
Burpee 2 x 10
Bridge (Stage 1) 1 x 10
Mountain climber 2 x 25
Bicycle crunch 2 x 25
DB lateral raise 3 x 10 x 5 kg
Chin up 1 x 3, 1 x 2
Jack knife 1 x 10
Sit up 4 x 10
Plank 1 min

23/4/12

BB Hack squat
2 x 5 x 20 kg
5 x 5 x 33 kg

Ab crunch 2 x 25

BB Military press
1 x 10 x 10 kg
5 x 5 x 13 kg

BB Deadlift
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 50 kg

Leg raise 1 x 20

DB Bicep curl
1 x 10 x 5 kg
4 x 5 x 10 kg
1 x 10 x 5 kg

---

Added on April 25, 2012, 9:05 am25/4/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 33 kg
1 x 10 x 20 kg

BB Floor press
1 x 10 x 20 kg
5 x 5 x 30 kg
1 x 10 x 20 kg

Ab crunch 3 x 25

BB Pendlay row
5 x 5 x 20 kg
1 x 4 x 30 kg (bad form)
3 x 5 x 25 kg

Bicycle crunch 2 x 30

Seated DB overhead triceps extension
1 x 10 x 5 kg
5 x 6 x 10 kg
1 x 10 x 5 kg

DB Bicep curl 1 x 10 x 5 kg

Chin up 1 x 3, assisted 1 x 7

Triceps kickback 2 x 10 x 5 kg

Feeling weak today despite having a rest yesterday...Weird. Left wrists nearly fully healed.

This post has been edited by Galant: Apr 25 2012, 09:05 AM

27/4/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

Ab crunch 2 x 25

BB Military press
1 x 10 x 10 kg
5 x 5 x 15 kg
1 x 10 x 10 kg

Bicycle crunch 2 x 25

BB Deadlift
1 x 10 x 20 kg
1 x 5 x 40 kg
4 x 5 x 50 kg
1 x 5 x 53 kg
1 x 10 x 20 kg

DB Bicep curl
1 x 10 x 5 kg
5 x 5 x 10 kg
1 x 5 x 11 kg (bad form)
1 x 10 x 5 kg

Chin up 1 x 3

Overall a good work out day, but slightly dissappointed for not making any progress on bicep curls. Can't seem to improve on the strength of my arms and wrists

---

Added on April 28, 2012, 11:48 am28/4/12

Jogging 2 x 400m
Rope skipping 2 x 100
Ab crunch 3 x 25
DB Full lateral raise 3 x 10 x 3 kg
Mountain climber 2 x 25
Leg raise 2 xx 20
DB Lateral raise 3 x 10 x 3 kg
Prone cobra 2 x 30s
Burpee 1 x 10
Chin up 1 x 4
Bicycle crunch 2 x 25
Plank 1 min
Push up 2 x 12

This post has been edited by Galant: Apr 29 2012, 05:04 PM

29/4/12

BB Floor press
1 x 10 x 20 kg
5 x 5 x 30 kg
1 x 10 x 20 kg

Ab crunch 2 x 25

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

BB Pendlay row
5 x 5 x 20 kg

Seated DB overhead triceps extension
1 x 10 x 5 kg
5 x 5 x 10 kg
1 x 10 x 5 kg

Chin up 1 x 3

Leg raise 2 x 20

Triceps kickback 3 x 10 x 5 kg

2/5/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

BB Military press
1 x 10 x 10 kg
5 x 5 x 15 kg
1 x 10 x 10 kg

BB Deadlift
1 x 10 x 20 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
4 x 5 x 55 kg

Ab crunch 2 x 25

DB Bicep curl
1 x 10 x 5 kg
3 x 10 x 8 kg
1 x 12 x 5 kg

5/5/12

Cardio: 30 mins walk looking for the gym in Jakarta

BB Bench press
1 x 10 x 15 kg
6 x 5 x 30 kg

BB Incline bench press
2 x 10 x 15 kg

DB Overhead triceps extension
5 x 5 x 8 kg

DB Bicep curl
3 x 10 x 8 kg

DB lateral raise
3 x 10 x 5 lb

Leg press
1 x 15 x 100 lb
2 x 10 x 120 lb

Lat pulldown
3 x 10 x 70? lb

Seated leg raise
3 x 10 x 50? lb

Machine shoulder press
3 x 10 x 50? lb

Ab crunch 2 x 25

First time visiting a gym, thus testing the machines.

This post has been edited by Galant: May 12 2012, 08:14 PM

6/5/12

Leg press
1 x 10 x 45 kg
1 x 10 x 54 kg
1 x 10 x 63 kg
1 x 10 x 72 kg
1 x 10 x 63 kg
1 x 10 x 54 kg
1 x 10 x 45 kg

Seated leg raise
1 x 10 x 18 kg
3 x 10 x 23 kg
1 x 10 x 18 kg

Leg extension
1 x 10 x 18 kg
1 x 10 x 23 kg
3 x 10 x 27 kg
1 x 10 x 23 kg
1 x 10 x 18 kg

Ab crunch 2 x 25

BB Row
5 x 10 x 25 kg

Cardio: Jog 3 min, 5% incline, 7 km/h