Okay guys...been procrastinating for sometime and it's time to get serious with my workout...what better way to start than creating my journal!
Okay...this is my workout from Monday, btw, i'm currently on Rippetoes

Monday 12/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x0kg
1x5x20kg
1x5x40kg
3x5x65kg

Military Press

1x5x0kg
1x5x10kg
1x5x20kg
3x5x35kg

Pendlay Row

1x5x12kg(bar)
1x5x22kg
1x5x32kg
3x5x42kg

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+10kg
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Chap Fan with Vege & Sweet Sour Chicken + 2 spoonfuls of rice

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + Sambal + 4 servings of rice

Post-Workout(9:00pm)
2 eggs fried with Carotino Oil + fried meehoon
4 Scoops of Soy Protein + Multivitamins + 2 capsules of Salmon Omega

This post has been edited by halglory: Mar 14 2007, 12:05 PM

amazing military press! u using 12kg bar? include the bar weight as well.
1x5x20kg+bar
3x5x30kg+bar is confusing

nop...i was doing squats n military press at the smith...due to some idiot hogging the squat rack

i almost broke my back doing the military press...gonna use lower weights to correct my form when on the squat rack...
lol...will edit...

This post has been edited by halglory: Mar 14 2007, 12:08 PM

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+10kg
Bicycle: 15mins+Astro

LMAO!!!!!!

Can i ask something?
What do you mean by assicted chin ups with 20KG weights?

assisted chin ups iwth -20kg, negative 20kg, means if u r 80kgs, u r suppose to do chin ups with your body weight=80kg. with assisted -20kg(negative) i makes it easier so u r doing chin up with your body weight 80kg-20kg=60kg

i do my chin ups n dips on a machine...assisted chin ups with 20kg weights means 20kg counter weight...so i feel 20kg lighter when chinning n dipping...

oh..understand understand..i tot you use 20KG weights tied to you and then get someone to assist sumore. sorry ah...i'm not an expert on this stuff all.

anyway i want to ask something do. to do weighted dips and chin ups. tie the weights where?? and use wat to tie? straps? can be bought from fitness concept?

I think people use Dipping Belts
http://www.bodybuilding.com/store/dipbelt.htm

You cannot anyhow tie or put the weights anywhere

holy shit with that pic =.=" any idea where i can get dipping belts?

Like these?


i think i saw them in fitness concept...

SERIOUSLY???
HOW MUCH U SAW THEm??

sorry, that i dunno...i just saw it from the window...thought it was a normal lifting belt...lol

California Fitness ada, banana man. Lookout at the free weight section

halglory, IOI-ing tonight for Set B?

got power belt. got dipping belt meh? later go see see

i would love to...but IOI's kinda far for me...i'll be in SPK though...maybe one of these weekends?

Haiya

This Sunday I'll be at Maxis

Maxis...hmm i might be able to...will PM ya if i can make it...

syd G is always meeting up with the members.

Ya I dont have the fear of being accused as being ghey

Okay guys...back from gym with updates

Wednesday 14/3/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Treadmill

Squats: (This time on squat rack)

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg (Felt kinda easy)
3x5x75kg = PR! Wootage!

Bench Press (This time with intention to correct form: Tighten shoulder blades, Tighten butt cheeks n keep feet flat on floor)

1x5x20kg
1x5x30kg
1x5x35kg (Nice form up till here)
3x5x40kg (Had to resort to wide elbow grip, form check next week)

Deadlift

1x5x32kg
1x5x42kg
1x5x62kg
3x5x67kg (Felt great! must be the McD big breakfast with sausage McMuffin i had this morning)

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+15kg = PR!
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(6:00am):
McD Big Breakfast + Sausage Mc Muffin with Egg

Lunch(1:00pm):
Vege + Fish no rice

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + 2 servings of rice

Post-Workout/Dinner(10:00pm)
2 Fried Eggs + 3 Fried Sausages (I phail at cooking, added too much oil n the sausages turned cripy n almost burnt)
1 cupcake + 3pcs of wholemeal Biscuits + Rice Cracker from Unidentified Milo Tin (sigh...i know, it's really too hard to resist)
2 pcs Passion Fruit + Multivitamins + 2 caps Salmon Omega

Notes:
Guys, u sure the Oly bar at the squat rack weighs 20kgs? it doesn't feel like it...

halglory its impossible to do ATG squat @ the squat rack @ FF due to its high spotter

canot lower down the bar one meh? squats racks suppose to be adjustable

It's *supposed* to be adjustable but the ones at FF are not.

I squat on a plastic stepper.

ooh...i just went as low as i could...sometimes even touching the spotter...

I'm scared to use the plastic stepper la...scared it will break

You gotta do what you gotta do, man. Now you know why 60kg felt so light?

aww jeez...that explains it...n i tot i'm getting closer to squatting my own weight...oh well, will squat with the stepper tomorrow...

Auwwww.. it's fine, really. Everyone wants to hit big poundages too. But you'll just be fooling yourself with the numbers.

Anyway it's easier to topple off the stepper than to break it, so be careful ya

Man time flies and it's Friday already, here's some updates

Friday 16/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg (This time on the squat rack with the plastic stepper)
1x5x40kg
1x5x60kg
3x5x70kg (Went as low as i possibly can, if it's not ATG it's ghey!)

Military Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x37.5kg = PR!

Pendlay Row

1x5x12kg(bar)
1x5x32kg
1x5x42kg
3x5x47kg = PR!

Barbell Curl
1x8x30lbs/13.64kg
1x5x40lbs/18.18kg
3x5x50lbs/22.73kg(I'm weak in the bicep department )

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+15kg
Bicycle: 30mins+Astro (American Chopper was on Discovery Channel!)

Meals

Breakfast(7:45am):
4 scoops Soy Protein Powder + Multivitamins

Lunch(1:00pm):
Small Wantan Mee (Felt like i ate nuts! so went down to King's Confectionary and got a Thai Pizza + Danish Pizza + Siew Pau, i know i know...the calories )

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + Vege + 2 servings of rice

Post-Workout(9:00pm)
Fried kampung chicken drumstick + wing + vege + 4 Scoops of Soy Protein + Multivitamins + 2 capsules of Salmon Omega

So the stepper didnt break?

nyahaha nope...the pain on my back rocked though...OMG what am i saying? am i getting addicted to pain?!

i still cant believe your military press at 37kgs man. u rock

lol i almost broke my back doing that...

seriously i almost broke mine 2 sessions ago. damn dangerous. dont play with the weights. maybe get power belt better.

Okay guys...back from gym with updates

Monday 19/3/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Treadmill

Squats: (This time on squat rack)

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x40kg (Nice form all the way)

Deadlift

1x5x32kg
1x5x42kg
1x5x62kg
3x5x72kg = PR!

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg = PR!
Assisted Dips: 3x8-15kg = PR!
Weighted Hyperextensions: 3x8+15kg
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Veggie + Fruit Juice blended with Multivitamins + Sesame Seeds

Lunch(1:00pm):
Vege + Curry Chicken + 2 servings of rice

Pre-Workout(5:00pm):
Vege + Egg + 2 pieces of Pork +2 servings of rice

Post-Workout/Dinner(10:00pm)
Prawn & Vege + 2 Cheese Sausage Buns + 1/4 steam fish

Notes:
The Oly bar at the power rack sure feels light...gonna try for PR on Friday

wow...broke 3 PRs today uhh...congratz...

u r breaking lots of PR recently lol. damn i wana PR my deadlift

Feeling kinda weak and tired today, had a hard time even squatting...gave up half way..sigh..

Wednesday 21/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg (Could hardly stand straight by now)

Military Press

1x5x20kg
1x5x30kg
1x5x35kg
1x4x37.5kg (Used up all my strength)
1x4x35kg (crap...the weights feel so darn heavy)
1x5x30kg (can't feel my back by now)

Cooldown
Bicycle: 15mins+Astro (American Idol!!)

Meals

Breakfast(7:45am):
Vege + Fruit Juice blended with Soy Protein Powder + Multivitamins

Lunch(1:00pm):
6 servings of Nature Farms Peanut Butter Granola Bar

Pre-Workout(5:00pm):
Nasi Tomato + Ayam Masak Merah (here's what i did wrong, shoulda ate this for lunch instead of pre-workout, the insulin spike caught up in half n hour, i went to the toilet to take a 15 min nap. When i reached the gym, i'm still feeling sleepy & tired...)

Post-Workout(9:00pm)
6 servings of Nature Farms Peanut Butter Granola Bar (While waiting for monorail to arrive)

Dinner
2 seaweed buns (yea u heard me, seaweed buns) + some seedless grapes + 2 cans of vitagen

Notes:
Alrite, i kinda feel really tired though the short workout today, i'm speculating it might have been the pre-workout meal i had...so imma gonna work on Set B again on Friday

This post has been edited by halglory: Mar 21 2007, 09:31 PM

Hehe thnx...i've been plateauing for a while before my journal was opened...so i guess the PRs now are just fruit of my loins...

whats wrong with your military press? u could do 3x5 last session right? why this session.. did u screw up your pre workout meal?

Yea kinda...gonna retry on friday...

Back from gym...

Monday 26/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg

Military Press

1x5x20kg
1x5x25kg
1x5x30kg
3x5x37.5kg

Pendlay Row

1x5x12kg
1x5x32kg
1x5x37kg
3x5x47kg

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg
Assisted Dips: 3x8-15kg
Weighted Hyperextensions: 3x8+15kg
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Chap Fan with Vege + Mayo Fried Chicken + BBQ Pork + 2 servings of rice

Pre-Workout(6:00pm):
Nature's Farm Peanut Butter Granola Bar

Post-Workout(8:30pm)
Nature's Farm Peanut Butter Granola Bar

Post Post-Workout(10:00pm)
Beef Stew with carrots & onions + Vege & Prawns + Multivitamins

Notes:
This is the reset of last Wednesday's Workout...felt good today...good old back breaking pain...


This post has been edited by halglory: Apr 10 2007, 09:29 AM

After missing 2 weeks of gym...i'm back!

Monday 9/4/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Stepper

Squats:

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x45kg = PR

Deadlift

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg = PR

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg
Assisted Dips: 3x8-15kg
Weighted Hyperextensions: 3x8+15kg
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(6:00am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Snack(11:00am):
Carrefour Chocolate Granola Bar

Lunch(1:00pm):
Vege + Ketchup Tuna + Steamed Egg + no rice

Pre-Workout(6:00pm):
Natures Farm Peanut Butter Granola Bar

Post-Workout~Right After Workout~(8:30pm)
Carrefour Chocolate Granola Bar

Dinner(10:00pm):
2 Cheesy Buns + Soy Protein Powder + Multivitamins + 2 caps Salmon Fish Oil

Notes:
phew! thought that i have gotten weak over the 2 weeks...felt great! woke up this morning with a slightly smaller stomach

ahahahaha...

chuck forgot to move ur journal

Man, I love those Carrefour granola/cereal bars ... yummy but cheap too

granola bars are expensive >_<

they're cheap la...RM9 for a box of 6 bars...great energy boost...

bump biatch....

where has he been? missing long time

hallo thar! sorry for not updating here for so long...will update soon when i've joined a new gym...

i marah baru u balik...
u joined the gym at centrepoint yet?

i went there for free testing...no good la...weights not enough...planning to join joey's gym since i work near there...


This post has been edited by halglory: Jun 22 2007, 09:51 PM

Woot! after 2 months of inactivity...i'mma back in the gym! and with a new training partner Joey-Kun!

Friday 22/6/07

Rippetoe Workout A

Workout:

Squats:

1x5x30kg
1x5x60kg
2x5x70kg
1x5x60kg = legs was shaking till this point...so i dropped to 60kg while Joey ain't looking lol...

Bench Press

1x5x20kg
1x5x40kg
3x5x45kg

Deadlift

1x5x30kg
1x5x40kg
1x5x60kg
3x5x75kg

Accesory Exercises

Dips: 3x5
Weighted Hyperextensions: 3x8+10kg
Situp: 1x20 = did it on the floor cos Joey told me to be a man...

Meals

Breakfast(6:00am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Dried Loh Shu Fun = i know, the carbs...will opt for more protein next time

Pre-Workout(6:00pm):
Natures Farm Honey & Oats Granola Bar

Dinner(10:00pm):
Beef! Beef! and Salmon!

Notes:
Okay guys, i dropped poundages on squat and bench but it's gonna improve again...feels great to be back in the gym albeit this gym being ghettoer than FF but i ain't complaining...anyway, twas great getting to know Joey and by-golly is he tall! aite...that's all for now...gotta go wash me smelly arse...argh!

Welcome back!

w00t Salmon

woot joey...
yeah, joey's very hardcore.
i remember him not letting me use sponge on the
bar before i squat.

fail. warm up too near to working sets, u gonna die soon, make it 20kg difference from warm up to working sets.

and why u doing 3x5 deadlift always warm up with bar 1st.
example

squats
1x5xbar
1x5x30kg
1x5x40kg
3x5x60kg

warm up too close to working sets u gonna get stuck on plateau real fast

This post has been edited by jones007: Jun 22 2007, 10:40 PM

I just realized the 3x5 deadlift too

i use to warm up at 60 kg

and do 3 x 5 80 +kg

works fine for me

Bro, i hope you haven't sold your PSP yet...
a 3.10 to 3.50 downgrader is coming soon

w00t! i bought Lumines yesterday right after i saw the news...

cuz your warm up is 20kg different, his is only 10kg, too much stress for a warm up

oh no wonder i've been plateuing in the 70kg region ler...will go with

1x5x30kg
1x5x50kg
3x5x70kg

today...2 warm up sets is enough...

add another set with bar only. practice the movement b4 u start the lift ma.

wokay boss...

bro, 3.50 downgrader is here.

lol, i got them files ready...just waiting to go home and downgrade...w00t!

gluck...

u might wanna take note of this.

Wednesday 27/6/07

Rippetoe Workout B

Workout:

Squats:

1x5x10kg
1x5x30kg
1x5x50kg
2x5x70kg
1x5x60kg = that's the result of not taking pre-workout granola bar

Military Press

1x5x20kg
3x5x30kg

Pendlay Row

1x5x10kg
3x5x30kg = thanx to joey for checking my form

Accesory Exercises

Dips: 3x5
Weighted Hyperextensions: 3x8+20kg
Dumbell Fly = 3x8x10kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Fried Rice + Rendang Ayam + Fried Wantan + Sotong + CAKE! = yay! party!

Pre-Workout:
Tarak

Post-Workout
Nature's Farm Honey & Oats Granola Bar

Post Post-Workout
Bubur Cha Cha + Corn + Sausage Bun

Notes:
Note to self, Must take Pre-workout next time!

Whoops....forgot to update

Friday 29/6/07

Rippetoe Workout A

Workout:

Squats:

1x5x10kg
1x5x30kg
1x5x50
3x5x60kg

Bench Press

1x5x10kg
1x5x20kg
3x5x45kg

Deadlift

1x5x20kg
1x5x40kg
1x5x60kg
3x5x80kg = That's a PR rite thur! = it was only during my last set that joey reminded me that we don't need so many warm-ups for DLs...gonna up the poundages more coming week

Accesory Exercises

Weighted Hyperextensions: 3x8+20kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Mixed Grill(Pork Chop + Lamb Chop + Ham + Sausages + Fries & Baked Beans

Pre-Workout:
Natures Farm Honey & Oats Granola Bar

Dinner:
Maggie Cintan Mee + 4 Franks + 1 Egg = nothing to eat

Notes:
W00t!

eh why your squats dropped 10kg? ur weights is bar included or excluded?

Oih whats with the 80kg 3x5 DL?

i oso dono what is he doing

leg pain la...the bars at the gym are inconsistent in weight that's y i din count...so i guess u can consider me dropping to 60kg for a form check hehe...

wat's wrong cannot do 3x5 ka? 1x5 enough meh?

u can say i'm heavily stressed at work and i go to gym to heavily de-stress

Monday 2/7/07

Rippetoe Workout B

Workout:

Squats:

1x5x10kg
1x5x30kg
3x5x62.5kg

Military Press

1x5x10kg
1x5x20kg
1x5x35kg
1x5x32.5kg
1x5x30kg = lol dun ask...

Pendlay Row

1x5x10kg
1x5x20kg
3x5x35kg

Accesory Exercises

Weighted Hyperextensions: 3x8+20kg
Lat Pulldown = 3x8x40kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Big Wantan Mee =

Pre-Workout:
Nature's Farm Honey & Oats Granola Bar

Post-Workout
Rice + Chicken + Drumstick + Vege

Dinner
Vege+Beef Soup

Notes:

1x5x10
1x5x30
1x5x50
1x5x100

do this. with warm up.

w00t! thnx dude...

---

Added on July 5, 2007, 9:07 am[quote=halglory,Jul 1 2007, 11:37 AM]
Whoops....forgot to update

Wednesday 4/7/07

Rippetoe Workout A

Workout:

Squats:
1x5x30kg
3x5x65kg

Bench Press

1x5x20kg
3x5x47.5kg

Deadlift

1x5x20kg
1x5x40kg
1x5x80kg

Accesory Exercises

Weighted Decline Sit ups: 2x20x10kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Rice + Vege + Meat + Taufu

Pre-Workout:
100g of Lexus Peanut Butter Sandwich Biscuits

Post-Workout:
Soy Protein

Dinner:
Minced Chicken Meat on Taufu + Vegetable Soup

Notes:
W00t! changed to 1x5 deadlift...and my back doesn't feel that stressed now...



This post has been edited by halglory: Jul 5 2007, 09:07 AM

Wednesday 4/7/07

Rippetoe Workout A

Workout:

Squats:
1x5x30kg
3x5x65kg

Bench Press

1x5x20kg
3x5x47.5kg

Deadlift

1x5x20kg
1x5x40kg
1x5x80kg

Accesory Exercises

Weighted Decline Sit ups: 2x20x10kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Rice + Vege + Meat + Taufu

Pre-Workout:
100g of Lexus Peanut Butter Sandwich Biscuits

Post-Workout:
Soy Protein

Dinner:
Minced Chicken Meat on Taufu + Vegetable Soup

Notes:
W00t! changed to 1x5 deadlift...and my back doesn't feel that stressed now...

hal, please don't sell off your lumines, i might wanna borrow it off you someday

Hi all, after a long break from updating my journal and recently joined a gym i'm back!
After 5 years i've put on at least 20kg of weight and my goal this time is for weight loss and to regain my strength.

Here's my workouts so far:-

5/3/2014

Warmup - Treadmill Run HIIT
1 min walk x 1 jog x 10 mins

Squats :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Standing Military Press :-
1x5x20kg
1x5x25kg
1x5x30kg
3x5x35kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x10kg
1x5x15kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 102kg

This post has been edited by halglory: Mar 13 2014, 04:29 PM

7/3/2014

Warmup - Treadmill Run HIIT
1 min walk x 1 jog x 10 mins

Squats :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x60kg

Standing Military Press :-
1x5x10kg
1x5x20kg
1x5x25kg
3x5x30kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x10kg
1x5x15kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 101.7kg

10/3/2014

Warmup - Stepmaster HIIT
1 min mod x 1 high x 10 mins

Squats :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x30kg
1x5x40kg
1x5x50kg
3x5x60kg

Standing Military Press :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x35kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x8kg
1x5x12kg
1x51x18kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In: 101.3