Ah ic ic

Okay then. When it comes to leg workout day..it shall just be legs only then.


Thanks Jones

2-3 exercise for quads, 2 for hams 2 for calves. enough. there should be nothing left

Yeap =D

got those animated gifs showing those workout you mentioned.
will try to incorporate them.

Okay lah.. I wanna dota abit to chill

See you guys later.

01.01.2008


Jogged a couple of rounds.

2 X 10 push ups

god damn.. 01.01 journal update!

02.01.2008


8.15am
Breakfast
Nasi Lemak + telur goreng + daging (yea..i'm honest heh)

12.00pm
Lunch
Lou She fun

4.30pm
1 Sandwich: Wholemeal bread + tuna in olive oil

7.10pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-0 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


8.00pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

04.01.2008


8.15am
Breakfast
1 Sandwich : Wholemeal bread + jam
1 Cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
Carl's Jr: SuperStar Combo (didnt finish the fries...freaking full)

7.10pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip
-Alternate Hammer Curls
-Hammer Curls

Shoulder
-Arnold Press

-Military Press ?? only 3 reps...quite hard to do...

Chest
-Bench Press
-Chestfly
-Push ups

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-2 90-Degree abs crunch(Failed)
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Question
Which part is military press working on?

8.00pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

This post has been edited by metalfreak: Jan 4 2008, 08:06 PM

Mainly shoulders.

Might be a bit of triceps. Not too sure.

Just finished my gym session too but back at work to finish some stuff up.

Cheerio

stnading barbell military press? whole body

oh? good stuff then =D

hhm...i think should just split my workout =.=. Guess i'm doing it wrongly again.

Day one : chest and arms / abs
Day two : legs
Day three: back and shoulders / abs

ah well.. start over. Okay....Sunday will be....back and shoulders / abs.


Also: How many sets to do? or Just do till failure?

>.<

This post has been edited by metalfreak: Jan 5 2008, 11:02 AM

u canot train for 4 days? that split will not be optimum but still boleh la

oh that was some guide given from www.myfittribe.com
the person himself..Jamo.

=D

not specific enough. not good enough. if 3 days then do is like this

day 1 : chest + bicep + lateral + anterior delts
day 2 : legs + calves + abs
dat 3 : back + traps + tricep + posterior delts

i think this is better IMO. for maximum training efficiency. training tricep on chest day will make your tricep workout suck.

ic ic..thanks for the guide dude but i gotta find out about those traps, anterior and posterior delts thingy


At least there is some definition going on. Keeps me motivated to tone it even more.

haven't been doing any cardio tho =.= so far this week all weights workout haha.

07.01.2008


8.15am
Breakfast
1 Sandwich : Wholemeal bread + tuna in olive oil + tomatoes + lettuce + cucumber
1 Cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
1 Sandwich: Same content as breakfast

4.30pm
1 Sandwich: Same content as breakfast.

7.20pm - 9.10pm
Badminton

9.30pm
Reached home

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

This post has been edited by metalfreak: Jan 7 2008, 10:33 PM

10.01.2008

Day 1 of the new routine
Chest, Bicep, Lat and Anterior Delts


8.00am
Morning
1 cup of milk + 3 spoon of Nestum

9.15am
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip
-Alternate Hammer Curls
-Hammer Curls

Anterior Deltoid
-Arnold Press
-Front Raise

Lateral
-Raise
-Upright Row

Chest
-Bench Press
-Chestfly
-Pushups

10.00am
Took my protein shake =D

Gonna take my breakfast after this as post meal.

More updates later.

Jogging in the evening.

This post has been edited by metalfreak: Jan 10 2008, 10:01 AM

11.01.2008

Jogged 1.5KM. It started to drizzle. I just got home.

Done my Abs circuit also..


will take my protein shake soon.



I will try my best to refrain myself for playing late nights dota and sleep by 11pm. I'm following my friend's to and fro from work. I'll reach home pretty late to workout and dinner etc etc.

So I'm thinking of working out or jog in the morning..say 6am wake up...have some Nestum and 2 slices of wholemeal bread with tuna or whatver i have.


Why Nestum? =.= Grandma bising.... DONT buy oat meal when you haven't finished your nestum =.=

This post has been edited by metalfreak: Jan 11 2008, 05:56 PM

Haha, Yeah don't waste food especially with the increament of prices of flour and cooking oil.

Eh you don't need to work today? Nice...

Best not to jog on cold weather, especially less than 10c (but not in Malaysia). Tried that twice (back in Melbourne during winter, less than 5c), water crystalized in lungs, felt really crap.

I am going to gym after work say 6:30 pm, later dude.

14.01.2008

Badminton day

15.01.2008

10.00am
Morning
1 cup of coffee + 1 scoop of milk powder.
1 sandwich: Wholemeal bread + tuna in olive oil + tomatoes + cucumber

5.45pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip
-Alternate Hammer Curls
-Hammer Curls

Anterior Deltoid
-Arnold Press
-Front Raise

Lateral
-Raise
-Upright Row

Chest
-Bench Press
-Chestfly


6.30pm
Jogged 1KM

6.45pm
Took my protein shake =D