MY JOURNEY TO 75KG


Hye everybody.. Sawamura here..
hmm.. do i need to mention why i opened this thread..??
OF COURSE TO LOSE MY WEIGHT BODY FAT..

more about myself
- initial weight = 91++ kg
- current weight = 89.0 kg
- target weight = 75kg (at least for now) by the end of this year
- height = 174cm
- BMI = 29.1

u might want to see my program below and drop some comment
i think my workout program could be better with sifus help here..
so please.. come support me.. and guide me..

This post has been edited by Sawamura: Oct 23 2007, 01:13 AM

Overview of Weekly Routine


Monday : Chest, Shoulders, Triceps

Tuesday : Cardio, Abs

Wednesday : Quads, Hamstrings, and Calves

Thursday : Cardio, Abs

Friday : Back, Biceps, Forearms

Weekends Off

====================================

Chest:
Barbell Flat Bench Press: 3 sets to failure ( 10,8,6 )
Dumbbell Flys: 1 set of 10 reps to failure
Incline Dumbbell Flys: 1 sets 10 reps to failure
Dumbbell Flys: 12 repetitions.

Shoulders:
Seated Dumbbell Presses: 3 sets to failure (10-8-6)
Standing Lateral Raises: 3 sets to failure (10-8-6)

Triceps:
Triceps Cable Pressdowns: 3 sets to failure 10-8-6
Dumbbell Kickbacks: 3 sets to failure

Abs:
Lying leg: 30 reps
Crunches: 20 to failure
Twisting Crunches: 20 to failure
Crunches again: 20 to failure

Quads and Hamstrings:
Leg Presses or Squats: 3 sets to failure ( 10, 8, 6 )
Leg Extensions: 3 sets ( 10, 10, 10 ) to failure
Lying Leg Curls: 3 sets ( 10, 10, 8 )

Calves
Seated Calf Raises: 5 sets ( 10, 10, 10, 8, 6 )

Back:
Lat Machine Pull downs to the front : 5 sets to failure (10-8-6)
One Arm Dumbbell Rows: 3 sets (10-8-6)
Bent Over Dumbbell Laterals: 3 sets (10-10-10) standing

Biceps:
Standing Barbell Curls: 3 sets to failure (10-8-6) ( using curl bar or normal barbell )
Concentration Curls: 3 sets to failure (10-8-6)

Forearms:
Barbell Wrist Curls: 3 sets to failure ( 10, 8, 6 )
Reverse Barbell Wrist Curls: 3 sets to failure ( 10, 8, 6 )

Cardio
Treadmill: 40-45minutes morning, 20minutes evening

=====================================

this is my reference : Fat Loss Workout





This post has been edited by Sawamura: Oct 23 2007, 01:09 AM

wish you good luck bro.dont forget to update the progress

i hope you can change your goal to
become lean
or
to lose bodyfat level
instead of weights

nobody cares about how much your weight if you look good rite?

your journal lack of nutritons info...
what your eat blablabla
maybe that will help others to enlighten you
good luck

Chow

yeah.. but i dunno what is my current bodyfat level..
so for now, my weight is the best indicator of my progress right ??
and of course.. soon after i see my improvement, i will change my goal to become lean or less bodyfat level..
for now, im very concern of my weight..

about my diet, actually i know i have to mention it here..
but i think its better to discuss on my diet after i finish my fasting month..
so keep update guys..

This post has been edited by Sawamura: Oct 7 2007, 06:06 PM

good luck bro...i too are hacing problems with weight loss after i stopped playing rugby due to a ligament injury...shot from 86 to 96...ahahaha...
best of luck

heyy blackxwhite.. we share same story dude..
actually i start having this overweight problem after i injured myself in sport.
different thing is the fact that u play rugby.. and i play soccer
too bad i gained bout 10kg ++ from that injury..
n now im determined to lead a healthy life again..
so why dont u keep update on my thread.. so we can share few things
u might as well reduce ur weight right ??

lol...yeah..i guess so...but im too busy nowadays with college life...cant really do a constant workout everyday....lol...but i lost 2 kgs this puasa..hope its not muscle mass

before puasa.. last time im on a weightscale.. its 94.5kg ++
only one month puasa plus one week serious workout it reduce to 88.5 kg
i dunno if it is my muscle or my fat

if i lose my muscle, means my body will shrink, is it correct ???
in that case, it is exactly what i want, a slimmer body..

well....muscle is more dense than fat so its better for you to lose fat than muscle..and muscle increses your metabolism thus for energy burned when idle or in a workout
if you lose muscle...you body will shrink but become more flabbier...sumthing like that...cerrect me if im wrong...huhuhu

any way to know what is my current bf %...
im not a member of any fitness centre..
can i just go there and ask them to measure my bf %..??
or i need a membership 1st..??

Do you want a frank advice?

Dun measure urself everyday

sophisticated graphs and stuff. doens't help u with losing weight. measuring your self everyday will not make u lighter.

i thought its good to know what is your current weight..
before n after workout..
so that u know either ur workout works or not...

hmm.. tq for the advice
should i erase those pic

p/s:- somehow, looking at the decreasing graph makes me happy and boost my moral to continue losing weight. how can it be bad actually ???

dude. i can spend 45 minutes sitting in the sauna reading books or wat ever and come out 5-10lbs lighter. u r only losing water weight after working out.

hmm.. somebody told me this before..
yeah.. ive been thinking and i also think i only lose water in my body..
hmm.. so jones do u hav any idea what is the first step i should do

tomorrow im gonna do cardio and burn at least 500C on treadmill..
but before that, im gonna do some weight..
again.. random attempt
until somebody tell me what is the correct way to play weight

Sawamura, where do you stay and where do you work out?

Keep the graph. Just hop on the scale every 2 weeks instead of everyday

i measure every 2 weeks and noted scales on diff parts of my body measurement when i bulk up last time...

but you're trying to lose weight...hmm~~

Chow

im staying in bangi.. i workout in my university gym.. very limited machine..
so u r in cyberjaya right ??
where do u workout.. maybe we can have one or two session together so u can guide me
i hate to mention this.. but actually ur thread motivates me
i always envy u, canopies n few more members in LYN

ok.. noted.. from now on, ill only measure my weight every 2 weeks..
as per suggestion of u and sydg..
yess.. im trying to lose weight..
do i hav to correct this ???

no lah, i mean i dont have expertise in that
maybe Syd G is better to know your situation
im an ecto
never have overweight porblem

Chow