do updates here yeah

i started with 100kg on april and now im around 83kg.

nothing special.

just cut down on carb and cardio 45 minutes everyday.

Hey bro, thanks for reading. You are an inspiration.

I am cutting carbs and trying to do cardio, but it's NOT EASY.

So, anyone who can lose weight like you did, deserves my respect.

28th July 2013

15 mins walk @ 5.0 kmph

Flat Bench Press
20kg 1x15, 1x13
30kg 1x12

Shoulder Press
15kg 1x15, 1x13, 1x12

50 mins RPM class

Disappointing that RPM zapped all my energy, but I really needed the cardio.

Will need to reorganize my training, to allocate some days for RPM, some days for weight training.

This post has been edited by decypher: Jul 29 2013, 09:24 AM

Which gym to go to?

I go to Fitness First, different branches on different days. There's one near my workplace, and another 2 near home, and another 2 in nearby malls... so I like to mix it up.

Burns the wallet tho... Haha, but at least I can workout when my better half goes shopping.

30th July 2013

Arrived late at the gym. Couldn't do much after RPM.

20 mins walk @ 5.0 kmph

50 mins RPM. Sweat like hell here.

Incline Bench Press
10kg 1x5
15kg 1x5
20kg 1x5

Hyperextensions
1x7
Weighted, 5kg 2x7

I think I am slowly stop lifting in favour of RPM. Oh God Why.

1/8/2013

Long day at work. Sluggish as I dragged myself to the gym.

15 mins walk @ 4.5 kmph

Flat Bench Press
10kg 1x15
15kg 1x13
20kg 1x12

Chin Ups
CW: 75kg 1x15, 1x13, 1x12

RPM for 50 mins

Getting lazier by the day.

Laziness comes when you no longer enjoy what you are doing. Try switching instead of RPM, go for cross trainers. Weighted freestyle trainings etc. Same benefit of a cardio since that is your target for now. Try to alternate days for cardio, and weights. That way you wont stress yourself too much and lower your expectation a bit so that you can keep your motivations up. Also, get a gym buddy!!!! very important to keep motivated and ignore the laziness.

Keep up the good work!
Rooting you on!!

Gym buddy is the problem, bro. He suddenly joined RPM and got addicted, and now he dragged me into it as well.

The cross trainer is a good idea, imho. I really need to rearrange my workout and focus. I love to lift, but it doesn't make me sweat as much as RPM. My gym buddy... he loves to sweat. I think his target is to lose weight fast and not gain bulky muscles. My aim? I want to be strong. Big, like Arnold. Smash brick walls and puny humans to smithereens. I want to deadlift and squat twice my body weight. I want to do chin ups and pull ups without needing counterweights. As a bonus, I may want to join those Strongman competition things in the future.

Yup. That's my aim.

I think I just re-motivated myself. BOOYA!

Thanks!

The original Incredible Hulk!

Mein Gott look at those veins. Looking forward to get them muscles! Rawr!

This post has been edited by decypher: Aug 2 2013, 12:04 PM

7th August 2013

50 mins of RPM

Dumbbell Shoulder Press
5kg (a side) 1x15
7.5kg 1x13, 1x12

Standing Military Press
15kg 1x15, 1x13, 1x12

One Hand Tricep Extension
5kg (per side) 1x15
7.5kg 1x13, 1x12

Planking 1 min x 2

Sit-ups 1x15, 1x10, 1x5 (failure, cramps)

This post has been edited by decypher: Aug 7 2013, 03:15 PM

This is crazy

16th August 2013

Walking 5mins @ 6kmph
15 mins spinning various resistance, mostly sprinting and standing climbs

Wide Grip Pull-ups
CW 70kg 5x5

Flat Bench Press
10kg 1x10
15kg 1x10
20kg 1x10
25kg 1x5, 1x5

This is shit. I am going to get a proper routine.

This post has been edited by decypher: Aug 17 2013, 11:46 PM

what r u planning?

Full body workouts. I don't want to split my workouts based on muscle groups, because when I miss one gym session, I get paranoid that one muscle group is being neglected that week.

My workouts will look something like this.

Flat Bench Press (this is my favorite!)
Dumbbell Shoulder Press
Dumbbell Arm curls
Lying Tricep Extension/skullcrushers
Wide Grip pull ups
Chin ups
Deadlifts
Barbell Squats
Barbell Calf Raises
Crunches
Planking

11 movements in a day? Doesn't seem enough, but unsure if I can take it. I may have to split them up after all. What about rows? lunges? pulls? shrugs? Not to mention that I recently favor attending the RPM class as cardio. If this doesn't work then I'll go back to my previous routine.

I am interested in your progress too.
Be MOTIVATED!

hows everything going?

Thanks!

Been down in the dumps lately. I am going to revamp my workout today. Gotta stop f*cking around!

bro.. checkout my workout journal. Maybe can help you get some ideas.