age: 33yo




current body:



Target: Bigger hamstring, bigger quad, bigger calves, bigger arms, thick chest

future body:

?????

This post has been edited by daimon: Oct 7 2018, 09:46 PM

5/10/2018

LEG DAY -

i tried to train my leg twice a week but recently only 1 day due to some lower back pain which i dont know why, i always forget the weight and realised i didnt train much today

barbell lunges
16kg
18kg
18kg

calves, with seated leg pressed machine
3 sets normal x 20
3 sets inward x 20
3 sets outward x 20

Glute Kick Back Machine
3 sets

Hamstring Curls
3 sets

Leg extension
3 sets


______________________________________


8.30am: f1, f3, f1 sports protein shake, with milk

2pm: lunch: edamame, tofu, corn, white rice with some soy sauce

7pm: vege, egg minced meat, soft tofu and rice

10pm f1, f3 protein shake

Water: 3L



This post has been edited by daimon: Oct 7 2018, 09:46 PM

7 Oct 2018, Sunday


Chest and Triceps day,

Chest press machine
10kg x 1
15kg x 1
25kg x 2

incline barbell press
14kg x 1
16kg x 1
18kg x 1

dumbbell pullover
16kg x 1
18kg x 1
20kg x 1

cable chest fly (mid)
5kg x 1
10kg x 2

cable chest fly (up)
5kg x 1
10kg x 2

cable chest fly (bottom)
8kg x 1
10kg x2

triceps pushdown
12kg x 2
15kg x 1

triceps pushdown machine
15kg x 1
20kg x 2

cardio - stair machine
20 mins - 100 steps




actually there were some workout but i forgot