you're on a spamming spree or something? nanti mod bagi warning

yo...tak nampak message ko hari tu...
diet aku memang dah off gila...aku makan jer benda goreng goreng...tak kisah..tapi aku dah planning nak cut dah...2 minggu lagi...

weh kite cut together ler...

July 14, 2008

Workout 4
Leg Press 270lbs
Dumbell Press 40lbs
Cable rows (Medium Grip) 77lbs
Leg Curls 140lbs
Dips BW
DB Shrugs 60lbs
Incline Dumbell Curls 30lbs
Lying Tricep Extensions 65lbs

July 16, 2008

Workout 5

Squats 135lbs
Incline Benchpress 135lbs
Pull-ups BW
Machine laterals 160lbs
Reverse Curls 70lbs
Lying tricep extensions 70lbs
Deadlifts 135lbs

went to doorstep fitness at sg long to exercise today...this is what i did...

July 18, 2008

Workout 6
Leg Press 360lbs
Dumbell Press 45lbs
Cable rows (Medium Grip) 87lbs
Dips BW
DB Shrugs 65lbs
Dumbell Curls 35lbs
Lying Tricep Extensions 70lbs

tricep extensions failed at 3rd set coz forearms hurt....
did dumbell curls instead of incline coz my forearms hurt...

TODAY is my last workout for Cycle 3....SD time....HHHOOOOOOOOOOORRRRRRRRAAAAAAAAAYYYYYYYYYY!

HST Cycle [4] starts today.
Cutting time.

Workout will be as follows:

Monday - Weights
Tuesday - HIIT
Wednesday - Weights
Thursday - HIIT
Friday - Weights
Saturday - Rest
Sunday - Rest

HIIT - Runs/Sprints
i know i suck in running...but a workout is a workout...
as for diet...im still talking all those crap in....its durian season...common, i cant miss it

its been a long time...
few days back, someone came up to me and stepped me pretty bad on my progress...said that i was fat...while he bragged bout his abs...

this is the real shit man....
i need to get them abs up again in 3 months...
i'll log my workouts here...working out 5 days a week
with HST and HIIT on alternate days..

lets start building...

August 6, 2008

Workout 5

Squats 125lbs
Incline Benchpress 125lbs
Pull-ups BW
Machine laterals 160lbs
Reverse Curls 60lbs
Lying tricep extensions 60lbs

im still not back yet...mentally...damn where has all the eye of the tiger spirit went...

August 8, 2008

Workout 6
Lunges 30lbs
DB Press 40lbs
Cable Rows 57lbs
Dips BW
Shrugs 55lbs
DB Curls 35lbs
Tricep Extensions 65lbs
Leg Curls 130lbs
Calf Raise (Seated) 90lbs

Need to lose my bf to at least 16% in 3 months time...man what have i done...took up a challenge i cant win...this is going to be difficult.

It's good ... some sort of driving force ya know ..

i need to lose about 10% bf in 3 months....this is by far the hardest challenge i have ever faced...but its good too..like you said...some sort of driving force that pushes me to my limits...

hello again....just got back from banhammer...

this is what i did yesterday...i will only post up yesterday's workout....the workouts for the past week or two tak yah je la...i forgot what i did anyway...

Workout 4
Lunges 30lbs
DB Press 45lbs
Cable Rows 67lbs
Dips BW
Shrugs 55lbs
DB Curls 35lbs
Tricep Extensions 65lbs

crap...i just remembered that i missed the leg curls and calf raise yesterday

This post has been edited by Disciple: Aug 19 2008, 08:22 AM

Lose any body fat ?

you kena ban? what happened? Kopitiam chatting?

im not so sure...but all i can say is that progress has been very slow...the last i check was last week 23%... damn demotivated to hear this shit

yeah i got 10 days holiday for zero value posting lol

---

Added on August 19, 2008, 4:27 pmAugust 19, 2008

Today's menu...
HIIT on stationary bike 20 minutes...
5 mins warm up
5 mins cool down
10 minits worth of 30 seconds intervals..(10 sets all in)

did this on a level 4 intensity...just cant stand the burn on my quads and calfs...just bad...exam grades down...workout progress down..
apa le nak jadi pada saya

This post has been edited by Disciple: Aug 19 2008, 04:27 PM

August 20, 2008

Workout 5
Squat 145lbs
Incline Bench 135lbs
Chins BW
Lateral Raises 25lbs
Reverse Curls 70lbs
Tricep Extensions 70lbs

yes, thats what i did for today...very little exercises but enough to get me all exhausted.
i went on to do some incline walks on the threadmill for 25 minutes after lifting...

im so damn tired right now..

August 21, 2008

Lipo 6 one cap...followed by

HIIT on stationary bike 20 minutes...
5 mins warm up
5 mins cool down
10 minits worth of 30 seconds intervals..(10 sets all in)

Crunches after that...

Cutting phase?

Btw i read afew post back..

What challenge are you talking about?

yep cutting...
the challenge is about getting visible 6 packs in 3 months time....i have until Nov 8...and also to see some definition on the arms as well as a tanned me

i really hate that jackass...so i told myself i needed to show this piece of shit what im made off...he's been pushing me for a very very long time man lol...since bulking phase