1/1/2014. jogging for 5min. stamina is sstill there
2/1/2014. joggin for 5min. extra speed. can fell abit pancitness...
4/1/14 giving more stress. 10min running. huahh...
5/1/14 13min running. estimated nearly 300 burnt cal..
6/1/2014 13min running. starts feel acid pain on betis left leg..
7/1/2014 10min running. starts pain at 10th min. cannot go. mayb need rest 1day..
9/1/2014 14min running.... findin way to push this limit..
decided push d limit by using interval running training tactic. n will start warmup strength training for whole body ( find sweet spot . reps range target 20-50)
10/1/2014 10min interval running training. super tired but feels much more enjoyable than running constant speed..huhu. time to built up d stamina for this whole month.
warming up d strength training. gauging rough estimation of sweet spot..
pulldown 40 lbs 30reps
upright row -> 20reps
bicep curl dumbell 10lbs 20reps
shoulder press - 20reps
side abs 10lbs 25reps
bench press 30lbs 25reps
decline press - 25reps
abs crunch - 20reps
11/1/14 11 min interval running training. will maintain this for this week.
testing more exercises to find sweet spot.bent over row 10lbs 20reps
bicep curl barbell 5lbs 20reps
Leg extension 10lbs 20reps
Crunch press 5lbs 20reps
Leg curl 10lbs 15reps
calf raise - 20reps
consume 2white eggs as well to enhance muscle building..
12/1/2014 17min running. tested running at constant speed. seems interval running training is vry gooding
13/1/2014 10min interval running training. as per d plan, finish up doing pectorals, triceps n some abdominals. done all in 45min wit vry less resting time.. so tired.. but i like.. huhu
14/1/14 10min interval running training..think injured my leg.. painful . mayb not enough warm up..crap...sambung another 10min... after dat pain come bc..zzz
15/1/2014 10min interval running training. think its 100% dat i hurt my leg...decided to stop running for few days... mayb do other type of warm up..
16/1/2014 today finish up deltoids,trapezius n also biceps.. manage to do leg curl as well, d rest cant as its painful.. again..not enough energy makin super tired...
17/1/2014 22min of running. great improvement! interval running training does wonder.
18/1/14 went to local gym at kuala lipis. done trapezius, deltoids, n biceps. n abit of abs... n as usual consume 2 white eggs
19/1/14 done pectorals, triceps n squat..
20/1/14 done stationary bike 20min. n also abs. still feel pain at leg when jogging..
21/1/14 done biceps, trapezius, n deltoids
24/1/14 done 15min cycling,pectorals, triceps n abs
25/1/14 done 15min cycling. done deltoids, trapezius n biceps
26/1/14 done 30min cycling.. yehaaaa.. didnt do others workout as its reasting day..
27/1/14 done 15min cycling n pectorals,abs n triceps
28/1/14 done 15min cycling n deltoids, biceps, abs, back
29/1/14 15min cycling n pectoral n triceps n legs
30/1/14 15min interval running
31/1/14 20min interval running
1/2/14 done biceps, deltoids, trapezius n abs
2/2/14 15min interval running. done pectorals n triceps
3/2/14 13min cycling. deltoids, biceps n trapezius
4/2/14 done pectorals n triceps.
5/2/14 15min interval running. finish up on front squat , calf raise n pull down n planks
7/2/2014 15min running constant speed. deltoids, n biceps n side abs
9/2/2014 10min running constant speed. pectorals n triceps.
10/2/2014 30min running constant speed. done leg n trapezius
starting 15dec, joined workout studio
15/2/14 15min interval cycling . done pectorals n triceps
16/2/14 done legs
17/2/14 10min interval cycling. deltoids n biceps
18/2/14 15min interval cycling. done abs.
19/2/14 done pectorals n triceps
20/2/14 done 15min interval cycling n done legs, biceps n back
21//2/14 done shoulders n abs
22/2/14 runs 30min
23/2/14 done pectorals n triceps
24/2/14 done 25min interval cycling. legs n biceps.
25/2/14 done shoulders n abs
26/2/14 done chest
28/2/14 15min interval cycling. done legs n abs
1/2/14 15min interval cycling. done shoulder n biceps.
2/3/14 done chest n triceps
3/3/14 done back n legs
4/3/14 done 30min constant running. done abs
5/3/14 done shoulders n biceps
6/3/14 done legs n back
7/3/14 done chest n triceps
9/3/14 done abs n cardio
10/3/14 done shoulders n biceps
11/3/14 done legs n back
13/3/14 done pecs n triceps
14/3/14 done abs
15/3/14 done shoulder n biceps
16/3/14 done legs n back
17/3/14 done pecs n tricep
18/3/14 done abs
19/3/14 done shoulder n biceps
20/3/14 done legs n bc
21/3/14done pecs
23/3/14 done abs
24/3/14 done shoulder n biceps
26/3/14 legs n back
27/3/14 pecs n triceps
28/3/14 abs n cardio
29/3/14 shoulder n biceps
30/3/14 legs n back
31/3/14 pecs n triceps
1/4/14 done abs. didnt do cardio as still havin pain at leg...
2/4/14 done shoulders,biceps n cyling 15min
3/4/14 done legs n back. n cycling 15min
4/4/14 done pecs n triceps
5/4/14 done abs n jog 5min
6/4/14 done shoulders n biceps. n done cardio 15min.
7/4/14 done legs n back. n done interval cycling 15min
8/4/14 didnt workout. eat loads of steamboat due to brother's house warming dinner...pfftttt
9/4/14 done pecs n triceps
10/4/14 didnt workout...work work work..
11/4/14 done abs n 15min cardio
12/4/14 done shoulders n biceps. 15min cardio
13/4/14 legs n back
14/4/14 done pecs n triceps
16/4/14 done abs
17/4/14 done shoulders n biceps
18/4/14 done legs
19/4/14 done pecs, triceps n abs
20/4/14 done shoulders n biceps (start deload weeks. reduced load n max reps at 12-13)
21/4/14 done legs n back
22/4/14 rest day
23/4/14 done pecs n triceps
27/4/14 done abs, shoulder n biceps
28/4/14 done legs n back
29/4/14 done pecs n triceps
30/4/14 done abs
1/5/14 done shoulders n biceps
2/5/14 done legs n back
3/5/14 done pecs n triceps
4/5/14 done abs n cardio
5/5/14 done shoulder n biceps
6/5/14 done legs n back
7/5/14 done pecs n triceps
8/5/14 done abs
9/5/14 done shoulders n biceps (next phase. increase load n max 3rd reps at 6-8. d rest 8-12)
10/5/14 done legs n back
11/5/14 done cardio
12/5/14 pecs n triceps
13/5/14 abs
14/5/14 cardio
17/5/14 shoulder n biceps
18/5/14 legs n back n cardio
19/5/14 pecs n triceps
20/5/14 cardio n abs
21/5/14 shoulders n biceps
22/5/14 legs n back
23/5/14 pecs n triceps
24/5/14 abs
25/5/14 shoulders n biceps (next phase. mainly building strength. all reps less than 6
)
26/5/14 legs n back
27/5/14 pecs n triceps
28/5/14 abs
29/5/14 shoulder n biceps
30/5/14 legs n back
31/5/14 pecs n triceps
1/6/14 abs
2/6/14 shoulder n biceps
3/6/14 legs n back
4/6/14 pecs n triceps
5/6/14 abs n deadlift
6/6/14 shoulders n biceps (started next phase. pyramid systems. reps range 6-12)
7/6/14 legs n back
8/6/14 pecs n triceps
9/6/14 abs
10/6/14 shoulders n biceps
11/6/14 legs n back
12/6/14 pecs n triceps
13/6/14 abs
14/6/14 shoulders n biceps
15/6/14 legs n back
16/6/14 pecs n triceps
17/6/14 walking cardio
18/6/14 cardio n abs
19/6/14 shoulders n bicep
20/6/14 legs n back
21/6/14 pecs n triceps
22/6/14 cardio. walking
23/6/14 cardio n abs
24/6/14 rest
25/6/14 shoulders n biceps
26/6/14 legs n back(started next phase. strictly hypertrophy. reps range 10-12)
27/6/14 pecs n triceps
28/6/14 cardio n abs
29/6/14 shoulders n back
30/6/14 legs, back n cardio
1/7/14 pecs n triceps
2/7/14 cardio
3/7/14 cardio
6/7/14 cardio
7/7/14 shoulders n biceps
8/7/14 legs n back
9/7/14 pecs n triceps
10/7/14 abs n cardio
11/7/14 shoulders n biceps
12/7/14 rest
13/7/14 legs n back
14/7/14 pecs n triceps
15/7/14 cardio n abs
16/7/14 shoulders n biceps
17/7/14 legs n back n cardio
18/7/14 pecs n triceps (vegan protein)
19/7/14 abs n cardio
20/7/14 shoulder n biceps
21/7/14 legs n back
22/7/14 pecs n triceps
23/7/14 cardio n abs n deadlift
24/7/14 shoulders n biceps (started next phase. build strength wit 1 week duration
)
25/7/14 legs n back
26/7/14 pecs n triceps
27/7/14abs n deadlift cardio
28/7/14 biceps n cardio
29/7/14 shoulders
30/7/14 legs n back n cardio
31/7/14 pecs n triceps
1/8/14 abs n deadlift n cardio
2/8/14 shoulders n biceps
3/8/14 cardio
4/8/14 legs n back (starting back hyperthrohy cycle for 3 weeks)
5/8/14 pecs n triceps
6/8/14 abs
7/8/14 shoulders n biceps
8/8/14 legs n back
10/8/14 pecs n triceps
11/8/14 abs n deadlift
12/8/14 shoulders n biceps
13/8/14 cardio
14/8/14 legs n back
15/8/14 pecs n triceps
16/8/14 abs n deadlift
17/8/14 shoulders n biceps
18/8/14 legs n back
19/8/14 pecs n triceps
20/8/14 cardio,abs n deadlift
21/8/14 shoulders n biceps
22/8/14 legs n back n cardio
23/8/14 pecs n triceps
24/8/14 rest
25/8/14 abs n cardio n lower back
26/8/14 shoulders n biceps
27/8/14 legs n back
28/8/14 pecs n triceps
29/8/14 rest
30/8/14 abs n lowerback
31/8/14 shoulder n bicep
1/9/14 legs n back (started next phase. pyramid systems. reps range 6-12)
2/9/14 pecs n triceps
3/9/14 abs n lowerback
4/9/14 shoulders n biceps
5/9/14 legs n back
6/9/14 rest
7/9/14 pecs n triceps
8/9/14 abs n deadlift
9/9/14 rest...
10/9/14 shoulder n biceps (hurt myself when doin rowing...zzz)
11/9/14 legs n back. (back is still hurting after smash my PR for deadlift
)
12/9/14 pecs n triceps
13/9/14 rest
14/9/14 shoulder n biceps
15/9/14 legs n back
16/9/14 pecs n triceps
17/9/14 rest... back n left hand wrist still pain...
18/9/14 shoulders n biceps
19/9/14 legs n back (started pure strength period)
22/9/14 cardio n light deadlift
27/9/14 pecs n triceps
28/9/14 deadlift n abs (deadlift affected bcoz of long lay off n also cal deficit. onli able to hit 70kg 1 set...zzz.dropping back to 65kg
29/9/14 shoulders. bicep didnt really do as my wrist still in pain
30/9/14 legs n back
1/10/14 pecs n triceps
2/10/14 abs n deadlift
3/10/14 shoulder n biceps
4/10/14 legs n back
5/10/14 rest
6/10/14 went to chiropractor, ask me to take rest......
10/10/14 pecs n triceps (start pyramid system training)
11/10/14 deadllift n abs. back seems like injured, abit tight...see tomolo how...
12/10/14 biceps n shoulders.
13/10/14 legs n back
14/10/14 pecs n triceps
17/10/14 abs n deadlift
18/10/14 shoulders n biceps (vry wweak. mayb due to sickness...)
20/10/14 legs n back
21/10/14 pecs n triceps
23/10/14 deadlift n abs
24/10/14 shoulders n biceps
25/10/14 legs n back
26/10/14 pecs n triceps
28/10/14 abs n lower back
29/10/14 shoulder n biceps
30/10/14 legs n back
2/11/2014 pecs n triceps
3/11/14 abs n deadlift
4/11/14 shoulder n biceps
5/11/14 legs n back
6/11/14 hyperthrpohy period. pecs n triceps
7/11/14 deadlift n abs
9/11/14 shoulders n biceps
10/11/14 legs n back
11/11/14 rest
12/11/14 pecs n triceps
17/11/14 shoulders n bicep
18/11/14 cardio
19/11/14 legs n back
20/11/14 pecs n triceps
21/11/14 abs n back
22/11/14 shoulder n biceps
23/11/14 cardio
24/11/14 legs n back
25/11/14 cardio
26/11/14 pecs n biceps
28/11/14 abs n deadlift
29/11/14 shoulder n biceps
30/11/14 legs n back
1/12/14 pecs n triceps
2/12/14 rest
3/12/14 abs n deadlift
4/12/14 shoulders n biceps
5/12/14 legs n back
6//12/14 cardio
7/12/14 pecs n triceps
8/12/14 abs n deadlift
9/12/14 shoulders n biceps
10/12/14 legs n back
11/12/14 pecs n biceps
12/12/14 abs n deadlift
13/12/14 cardio
14/12/114 shoudlers n biceps
15/12/14 legs n back
interminent cardio till end of d year. n 1 last whole body hyperthrophy session b4 end of year
Jan 3 2014, 03:39 PM, updated 4y ago
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