Started nearly one and half year ago with 96kg and 27% fat, begin with home workout with dumbbells, routines from The Biggest Loser and P90X. Got injury on rotator cuff and back for ego. Took almost 6 months to recover. Since last year, entered Uni and finally access into a gym and able to applied what I've read and learnt through the workout.

Started 5X5 Strength Program for 8 Weeks.
First 4 weeks with alternate days, and try to incorporated with cardio on the rest day.

Late 4 weeks see more energy and hence only rest 1 day a week and 2 days if forced to. However, cardio are more where almost rest days are cardio days while certain weight days' morning are cardio.

My 5X5 consists of
Barbell Squats (PR: 5X5X45kg, due to no squat rack,to snatch it up on shoulder, that's my max)
Deadlifts (PR: 1X2X75kg)
Bench Press (PR: 1X5X30kg)
Shoulder Press (PR: 1X5X35kg)
Bent Over Row (PR: 1X5X45kg)
Alternatives
Smith Machine Hack Squat (PR: 1X5X90kg)
Smith Machine Bench Press (PR: 1X5X45kg)

This routine is much more to build solid foundation especially the fact that I can't do a chinup/pull up.

Goal achieved:
1. 1X5 Chinups/Pull ups are done
2. 100 Pushups are done through a 4X25 method with 2 minutes rest between.
3. Best time for 400m: 3 Min 40 second (Was 4 Minute 10 second before)
4. Best time for 7km: 47 Minute 18 second (Was above an hour)

After some foundation was formed through 5X5. Decided to push further by much more intensity routine. Cooperated with Dorian Yates's Blood and Gut trainer exercises where few heavy exercises on one major part of body with reverse pyramid drop set. Where I do a warm up set (10 reps light weight), then working set with
1 set 5-8 reps Very Heavy
1 set 8-10 reps Heavy
1 set 10-12 reps Middle.
Later in Week 2 coorporated to few more advance exercise thanks to 6 Week To Superhero program.

Smith Machine Hack Squat 1X5X80kg
Smith Machine Hack Squat 1X8X70kg
Smith Machine Hack Squat 1X10X60kg
Barbell Lunges 1X5X40kg
Barbell Lunges 1X8X30kg
Barbell Lunges 1X10X20kg
Vertical Jump 1X6
Seated leg curl 1X5X5 Plates
Seated leg curl 1X8X4 Plates
Seated leg curl 1X10X3 Plates
Shoulder Press 3X10X11.5kgEH
Upright Row 3X10X11.5kgEH
Dumbbell Shoulder Fly 3X10X8lbs EH
Single dumbbell front raise squat 3X10X11.5kgEH
Others
Bicep Curl 1X5X11.5kg EH
Hammer Curl 1X5X11.5kg EH
Tricep Overhead extension 1X10X11.5kg
Calf raising 1X20X30kg
Chin up 1X8
Futsal 45mins
Pushups 15

Deadlift 1X10X35kg
Deadlift 1X10X45kg
Bent Over Row 2X10X20kg
Machine Lat Pulldown 1X10X4 Plates
Machine Lat Pulldown 1X10X7 Plates
Machine Lat Pulldown 1X10X8 Plates
Machine Lat Pulldown 1X10X20kg
Wide grip cable row 1X10X5 Plates
Wide grip cable row 1X10X7 Plates
Dumbell Row 1X10X25lbs EH
Dumbell Row 1X10X30lbs EH
Dumbell Row 1X10X35lbs EH
Lat Over Head Pull 1X10X25lbs EH
Lat Over Head Pull 1X10X30lbs EH
Dumbell Row 3X20X6.5kg
Swing 2X20X6.5kg
Others
Futsal 40 Mins
Pushups 40
Bicep pulldown 1X5X20kg

Volleyball 1 hour
pushups 5

20 Pushups

Warmup Set
DB Chest Fly 1X12X8lbs EH
DB Bench Press 1X12X8lbs EH
DB Chest Fly 3X12X8lbs EH

Working Set
DB Bench Press 2X10X25lbs EH
DB Bench Press 1X5X30lbs EH (Failed to get to 8 reps)
DB Bench Press 1X8X25lbs EH
Chest Machine Fly 1X10X4 Plates
Chest Machine Press 1X10X4 Plates
Chest Machine Fly 2X10X5 Plates+ 3 extra reps
Chest Machine Press 2X10X5 Plates
Pushups 3X5
Smith Machine Bench Press 3X10X20kg
Incline DB Fly 3X8X8lbs EH
Incline DB bench 3X8X25lbs EH

Additional Workouts
Bicep Curl 1X10X8lbs EH
Pinwheel Curl 1X8X25lbs EH
Deadlift 1X5X45kg
Shoulder upright Row 1X5X20kg

Smith Machine Hack Squat 1X5X80kg
Smith Machine Hack Squat 1X8X70kg
Smith Machine Hack Squat 1X10X60kg
Lunges 1X5X50kg
Lunges 1X8X40kg
Lunges 1X10X30kg
Vertical Jump 1X6
Seated leg curl 1X6X6 Plates
Seated leg curl 1X8X5 Plates
Seated leg curl 1X10X4 Plates
Hamstring curl (lying leg curl) 1X5X3 Plates
Barbell Lunge 1X10X20kg
Barbell squat 1X10X20kg
Smith machine Calf raising 1X30X40kg
Seated calf raise 1X10X10kg 100.0
Arms
Preacher bicep curl 2X10X10kg
Preacher bicep curl 2X10X10kg
Super Set 80
Bicep curl 1X20X8lbs EH
Hammer Curl 1X20X8lbs EH
Concentration curl 1X20X8lbs EH
Pinwheel Curl 1X20X8lbs EH
Bicep curl (Cable) 1X5X3 plates
Others
Charles Glass Row 1X8X8lbs EH (Practice new learnt exercise)
Chin up 1X8
Volleyball 1.15hrs

Run 500m under 4 Minutes
Volleyball 1.5 hrs

Warm Up Set
Bent Over Row 1X10X20kg
Deadlift 1X10X20kg
Jumping deadlift 1X5X20kg

Deadlift 2X6X55kg
Deadlift 1X8X45kg
Deadlift 1X10X35kg
Super set with
Bent Over Row 2X10X20kg

Warm Up Set:
Machine Lat Pull 1X10X3 Plates
Working Set: (Minimal Rest)
Machine lat pulldown 1X6X9 Plates (3 Wide grip, 3 close grip)
Machine lat pulldown 1X10X8 Plates (6 Wide grip, 4 close grip)
Machine lat pulldown 1X13X7 Plates (8 Wide grip, 5 close grip)

Warm up Set:
Wide grip cable row 1X10X3 Plates
Wide grip cable row 1X5X9 Plates
Wide grip cable row 1X7X8 Plates (Failed to execute good form at 8th reps, hence not counted)
Wide grip cable row 1X10X7 Plates
Wide grip cable row 1X10X5 Plates

Warm up set:
Dumbell Row 1X10X8lbs EH
Working Set:
Dumbell Row 1X10X25lbs EH
Dumbell Row 2X10X10kg EH

Chin up 1X6
Pull up 1X6

Others
Futsal 45 Minutes

Run 1 Round Bukit Expo (Approx 950m) 7 Min 53
Lateral raise 1X8X6.5kg EH
Shoulder Fly 1X8X3.5kg EH
Shoulder Fly 1X8X6.5kg EH

Light cardio
Volleyball 1.5 hrs
Walking 4350Steps
Some labour work
Pushups 20
Barbell Complex in 35mins (16kg)
Shoulder Press 3X10X16kg
Deadlift 2X5X16kg
Squat 2X5X16kg
Bicep Curl 3X10X16kg
Shoulder Press 1X30X16kg
Deadlift 1X30X16kg
Squat 1X30X16kg
Bent over row 1X30X16kg

Shoulder Press 2X20X16kg
Bicep Curl 1X5X16
Bicep Curl 2X20X6.5kg
Bicep Curl 3X15X3.5kg
Bicep Curl 1X20X3.5kg
Pinwheel Curl 1X8X6.5kg
Tricep over head extension 2X50X6.5kg
Tricep over head extension 1X10X3.5kg
Walking 3800
Some labour work

Remark: 200+Reps Done in 30 Mins. Hands freaking sore.

Warmup
DB Chest Fly 1X12X8lbs EH
DB Bench Press 1X12X8lbs EH

Working Sets:
Smith Bench Press 2X12X20kg
Smith Bench Press 1X12X30kg
DB Chest Fly 3X12X8lbs
Chest Machine Fly 1X3X7 Plates
Chest Machine Fly 1X5X6 Plates
Chest Machine Fly 2X10X5 Plates
DB Bench Press 4X10X25lbs EH
Chest Machine Press 1X1X8 Plates
Chest Machine Press 1X2X7Plates
Chest Machine Press 3X10X5 Plates
Pushups 3X6
Incline DB Fly 3X12X8lbs EH
Incline DB bench 3X12X25lbs EH

Others
Walking 8000 steps
Pinwheel Curl 1X8X25lbs EH
Seated Leg Curl 2X8X6 Plates
Remark: Better Strength Compared to last chest workout. More energy even though was tired for whole day.

Deadlift 1X10X20kg
Deadlift 3X5X55kg
Deadlift 1X8X45kg
Deadlift 1X10X35kg
Bent Over Row 1X10X20kg
Bent Over Row 1X5X35kg
Bent Over Row 1X8X35kg
Machine Lat Pulldown 1X10X3 Plates
Machine Lat Pulldown (Wide grip) 1X5X9 Plates
Machine Lat Pulldown (Wide grip) 1X8X8 Plates
Machine Lat Pulldown (Wide grip) 1X10X7 Plates
Machine Lat Pulldown (Close Grip) 1X5X9 Plates
Machine Lat Pulldown (Close Grip) 1X8X8 Plates
Machine Lat Pulldown (Close Grip) 1X10X7 Plates
Wide grip cable row 1X10X3 Plates
Wide grip cable row 1X2X9 Plates (Failed)
Wide grip cable row 1X3X8 Plates (Failed)
Wide grip cable row 1X10X7 Plates
Wide grip cable row 1X12X4 Plates
Wide grip cable row 1X10X5 Plates
Wide grip cable row 1X8X6 Plates
Dumbell Row 1X8X30lbs EH
Dumbell Row 1X8X25lbs EH
Dumbell Row 1X10X10kg EH
Lat Over Head Pull 1X10X25lbs EH
Chin up/Pull Up 2X6
Minor: Leg
Hack Squat 1X7X60kg
seated leg curl 1X5X7 Plates
seated leg curl 1X8X6 Plates
seated leg curl 1X10X5 Plates

Dumbbell Shrug 2X12X5kg Eh
Dumbbell Fly 2X12X5kg Eh
Deep Swimmer Press 5X12X5kg EH
Charles Glass Raise 4X12X5kg Eh
Dumbbell Upright Row 4X12X5kg Eh

Deadlift 75kg
1X2X75kg

Bent Over Row 45kg

Machine Lat Pulldown (Wide Grip) 9 Plates
29/5/2012 1X5X9 Plates

Machine Lat Pulldown (Close Grip) 9 Plates
29/5/2012 1X5X9 Plates

Wide Grip Cable Row 9 Plates
24/5/2012 1X5X9 Plates

Squat 45kg

Smith Machine Hack Squat 80kg

Seated leg curl 7 Plates
29/5/2012 1X5X7 Plates

Hamstring Curl 4 Plates


Bench Press 35kg

Smith Machine Bench Press 30kg
28/5/2012 1X12X30kg


DB Bench Press 25lbs/11.3kg EH
28/5/2012 4X10X25lbs EH

Incline DB bench 25lbs/11.3kg EH
28/5/2012 3X12X25lbs EH

Bicep Curl 11.5kg EH
17/5/2012 1X5X11.5kg EH

Hammer Curl 11.5kg EH
17/5/2012 1X5X11.5kg EH

Overhead Press 35kg
1X8X35kg

Upright Row 35kg
3X8X35kg

Charles Glass Row 5kg EH
30/5/2012 4X12X5kg EH