monday 24/7/06

Chest:
flat benchpress - 5×5 @ 50lbs
dips - 10×3
decline benchpress - 5×5 @ 50lbs
overhead press - 5×5 @ 40lbs
dumbell flys - 20×3 @ 15lbs

Abs:
russian twists 10×4
crunch 10×4
reverse crunch 10×4
roman chair 10×4

This post has been edited by Joey-kun: Jul 25 2006, 09:47 AM

Tuesday 25/7/06

30mins solid cardio

thursday 27/7/06
30mins solid cardio

monday 31/8/06

deadlifts 10x4 @ 30lbs
overhead press 5x5 @ 50lbs
flat press 5x5 @ 70lbs
incline press 5x5 @ 60lbs
dumbell flys 4x20 @ 20lbs
dips 3x10

Monday 7 august 2006

chest:
overhead press 5x5 @ 50lbs
flat press 5x5 @ 70lbs
incline press 5x5 @ 60lbs
dumbell flys 4x20 @ 15lbs

Abs:
russian twists 10×4
crunch 10×4
reverse crunch 10×4
roman chair 10×4

Tuesday 8 august 2006

30mins solid cardio

Aug 11 2006

Leg day

machine squats: 15x4 @ 50lbs
squat presses machine: 15x3 @ 50lbs; 15x1 @ 120lbs
roman chair 15x4
leg ups: 10x4

Joey-kun how many weeks have you been train now?

Post updated pics, maybe??

Powerhouse: around 3~4 months, but inconsistent and have skipped a few days in between due to time constraints and gym constraints (4days a week rule >_>) everything's gonna change when I leave my current one this sept (hopefully) and go to the new one near my house. That way, I can train more consistently and more.

Irresistable: no visible results due to high content of bodyfat. There is more muscle padding around my chest, and 6 smallpacks underneath my fat in my abs, but they cant be seen because I'm fat. Will only post if there's a visible result.

make it slow bro... control on diet in terms of eat clean and lean. For me, the fat is more about dieting. just make sure you eat clean and eat frequent then the result will come to you soon.

the dieting part is hard as I need to eat a lot during dinner, but am finding more efficient ways of dieting. I cant follow the 6meals a day diet plan at all due to schedule irregularities and unwarranted amounts of food (happens when mom does the cooking) but I do try if possible.

now drinking insane amounts of water to increase metabolism, which in turn helps me burn fat.

can one.... due to your mum cooking, you try to separate them in different plate so that later 3 hours, you can eat it lor... That's what i did when i at home. If outside on school, i will try to get fruits to eat. If near buy dont have, then i keep them in container, star fruits, banana, apple, orange, papaya, pineapple and all sort.

that's clever.. i use to do that.. but mine, mix with sweet potatoes, spagetti and boiled eggs.

Wow, very hard working la this guy, keep it up!!

what to do, outside food, not deep fried then can processed food or mee goreng, kua tiao goreng. Have to eat something cheaper, nicer and cleaner then tapao from home lor...

Sweet potato and boiled egg is nice. But the sweet potato take too long time to cook and for me, it is not really that save after those gas have to be consume. Try normal potato, much faster to cook and make smash potato, 2~3 pieces of peeled-and-cooked-to-soft potato mix with a bit of salt + one spoon of butter, smash the those potatoes and you are ready to go. It is really nice and rich with butter smell. If you want it to taste even more nasty, put in a bit of milk + a bit of pepper + mixed herbs. Its really feeling and easy to prepare, around 20 minutes and you can eat really full and keep for few servings.

This post has been edited by iDk: Aug 17 2006, 01:36 AM

oooh oooh thanks for that tip!!

hmm but am still wondering about the meal thing: how much per meal is good, approximetely like 1/4 plate of rice, and 1/4 of side veggies etc? , or like, lets say I take dinner at 8pm, when should I take again?

thanks pretty noob in this department

15/8/06 Tuesday: 30mins pure cardio

16/8/06 Wednesday
chest:
overhead press 5x5 @ 50lbs
flat press 5x5 @ 70lbs
incline press 5x5 @ 60lbs
dumbell flys 4x20 @ 15lbs
dips: 3x10

Abs:
russian twists 10×4
crunch 10×4
leg raises 10×4
roman chair 10×4

21/8/06 monday
chest (all with smith rack):
overhead press 10x3 @ 50lbs
flat press 10x3 @ 60lbs
incline press 10x3 @ 60lbs

dumbell flys 3x20 @ 20lbs
dips: 4x10

leg lifts 10x4

any *after pics? want to compare.

not at the moment, not much visible improvement yet. Maybe a few more weeks, or when I move to my new gym where I can workout more regularly?