11/2/08

morning
cardio 30minit @ 4.18km--new record..

afternoon workout

Back and bicep

stiff leg deadlift
1x12xbar
1x12x25
1x5x35
1x6x35

DB row
1x12x7.5
1x12x15
1x12x18
1x12x24

Bent over row
1x12xbar
1x12x20
1x12x27.5
1x10x32.5

EZ bar curl
1x12xbar
1x12x12.5
1x12x20
1x7x25

Hammer curl
1x12x5
1x12x7.5
1x12x10
1x10x13

Alternate bicep curl
same as hammer curl

Meal

9.30
2 capsule lipo 6

11.30
breakfast tuna and egg with 2 slice wholemeal bread

2pm
fish cake and fish in breaded crumb oven cooked

4pm
2 kapsul of lipo 6

4.30
2 biscuits

7
tuna and egg with a slice of wholemeal bread

7.30
roasted peanuts

This post has been edited by presario9: Feb 12 2008, 03:34 AM

Morning no cardio..

workout afternoon

Leg

squat
1x12xbar
1x12x12.5
1x12x32.5
1x12x52.5

Deadlift
1x12xbra
1x12x17.5
1x12x37.5
1x5x47.5

Calf raise
1x12xbar
1x12x12.5
1x12x32.5
1x12x52.5

Leg press
1x12x0
1x12x20
1x12x40
1x12x70

Cardio 20minit 2.53km... 20minit terus stop.. cannot tahan animore.. leg hurt untill cannot run..

Meal

8am
2 lipo 6

8.30
tuna sandwish

11
peanuts and 3 biscuits

1.30
rice with fish in breaded crumb and fish cake (both oven cooked)..

3pm
2 lipo 6

5pm
tuna and a slice of wholemeal bread

7.30
rice with chicken curry

This post has been edited by presario9: Feb 13 2008, 06:29 PM

morning
training basketball 1hr

afternoon
football 2hr

meal

b4 basketball
2 lipo 6

breakfast
tuna and slice of wholemeal bread

pre lunch
peanuts

lunch
fish cake, fish in breaded crumb and a boil potato

after football
peanuts and biscuits

dinner
rice, potato, lettuce and roast chicken

This post has been edited by presario9: Feb 14 2008, 06:25 AM

morning
basketball training 45minit

afternoon workout

chest and triceps

BB bench press
1x12xbar
1x12x15
1x12x35
1x10x40

DB decline
1x12x7.5
1x12x12
1x12x15
1x5x20

DB incline
1x12x7.5
1x12x12
1x12x15
1x10x20

DB Flys
1x12x7.5
1x12x11
1x12x13
112x15

overhead triceps extension
1x12x7.5
1x12x13
1x12x17.5
1x12x20

skullcrusher
1x12xEZ bar
1x12x10
1x12x15
1x4x20

Closegrips Bench press
1x12xbar
1x8x12.5

after workout
cardio (HIIT) on treadmill 26minit @ 3.2km

meal

b4 basketball
2 lipo 6

breakfast
nasi goreng and lettuce

pre lunch
orange

lunch
subway sandwish turkey breast with salads

pre workout
2 wholemeal bread with 2 eggs
2 lipo 6

post
3 half cooked eggs cooked in microwave

dinner
rice, eggs, chicken kurma and lettuce



very tired in the last two exercise (skull and close grip bench).. maybe sould lower the exercise amount.. what u guys think??

This post has been edited by presario9: Feb 15 2008, 05:07 AM

owh ok.. thanxs danilo...

15/2/08

morning
no cardio

afternoon workout

shoulder and shrug

Military press:-
1x12xbar
1x12x5
1x10x10
1x5x15

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x10x15
1x10x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x8x11

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x10x11

barbell shrugs front:-
1x12xbar
1x12x40
1x12x52.5
1x12x60

EZ bar upright row:-
1x12xbar
1x12x15
1x12x20
1x10x22.5




meal

b4 breakfast
2 lipo 6

breakfast
omellete with onion eat with a slice of wholemeal bread and cili sos

pre lunch
orrange and biscuit

lunch
fish finger, fish in breaded crumb(both oven cooked) and boil potato

30 minit b4 workout
2 lipo 6

after workout
eggs

dinner
rice+chicken masak merah and lettuce


Note:-
yesterday did MP using olympic bar.. bf diz use smith machine only.. finally i dont have to use smith machine anymore..!!



This post has been edited by presario9: Feb 16 2008, 07:26 PM

16/2

rest day today.. busy watching sport.. 12.45 watch kedah game streaming on9, after that rugby wales vs italy, then fa cup man utd vs arsenal, then later rugby again england vs france.. then all the highlight from today fa cup..

meal

b4 breakfast
2 lipo 6

10.30
omelete with onion and 2 slice of wholemeal bread

12.30
orange

2.30
biscuit while waiting for lunch meal to be ready

3.30
fish in breaded crumb oven cooked

6
orange

8.30
rice=chicken kari and lettuce

9
apple, small ice cream and a lil bit of choc n nut..

This post has been edited by presario9: Feb 17 2008, 05:25 AM

17/2

meal

breakfast
2 wholemeal bread with omelette with onion..

pre lunch
orrange and ice cream

lunch
bihun goreng with lettuce

b4 basketball
2 lipo 6

dinner
rice with chicken curry and lettuce

today afternoon play basketball for 1hr..



This post has been edited by presario9: Feb 19 2008, 07:07 PM

18/2

breakfast
omelete with wholemeal bread

pre lunch
biscuit

lunch
fish in breaded crumb, fish fingers and protein burger..all cooked in oven

pre workout
biscuits and lipo 6

post
biscuit and 3 eggs

dinner
rice with chicken masak merah and lettuce

workout

chest and biceps

BB bench press
1x12xbar
1x12x17.5
1x12x35
1x12x40

DB decline
1x12x7.5
1x12x13
1x12x15
1x8x20

DB incline
1x12x7.5
1x12x13
1x12x15
1x8x20

DB Flys
1x12x7.5
1x12x11
1x8x15
1x10x15

hammer curl

1x12x5
1x12x7.5
1x12x11
1x6x15

alternate bicep curl
same with hammer curl

after weight training do cardio 30minit@3.75km

note:-
thanks to danillo suggestion i feel a lot better with this chest and bicep combination compared to chest and tricep combination..

This post has been edited by presario9: Feb 19 2008, 07:12 PM

hehe.. keep up the good work danillo..

19/2

meal

8.30
omelete with 2 slice of wholemeal bread

11
biscuits and a litle bit of peanut butter

1.30
fish fingers, fish in breaded crumb and protein burger all cooked in oven

3pm
lipo 6 and biscuit and peanut butter(1 spoon)

post workout
3 eggs+blackpeper

dinner
chicken curry with rice

b4 sleep
peanut butter and my brand new ON whey(1 scoop)..


workout

back and triceps

Stiff leg deadlift
1x12xbar
1x12x20
1x12x30
1x8x40

Dumbell row
1x12x7.5 each hand
1x12x15
1x12x20
1x8x27.5

Bent over two arm long bar
1x12xbar
1x12x22.5
1x12x27.5
1x12x32.5

Lat pulldown
1x12x0
1x12x30
1x12x50
1x12x70

overhead triceps extension
1x12x7.5
1x12x15
1x12x17.5
1x12x20

skullcrusher
1x12xEZ bar
1x12x12.5
1x12x17.5
1x12x22.5

Closegrips Bench press
1x12xbar
1x12x12.5
1x12x20.5
1x10x32.5


then cardio 15minit on treadmill and 10 minit bicycle


Note:-

wow, this new combination really made doing tricep and bicep a lot more easier.. cheers danillo!!

This post has been edited by presario9: Feb 20 2008, 06:22 PM

20/2/08

2 hari lagi to measure my latest weight...

today rest day for weight training

morning play basketball b4 breakfast 1hr

meal

b4 baskjetball
2 lipo 6

breakfast
3 eggs omelete with 2 wholemeal bread

21/2/08

workout

shoulder and shrug

Military press:-
1x12xbar
1x12x5
1x10x10
1x8x15

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x12x15
1x12x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x10x11

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x10x11

barbell shrugs front:-
1x12xbar
1x12x50
1x12x60
1x12x65

short barbell upright row:-
1x12xbar
1x12x17.5
1x12x20
1x10x22.5

cardio
treadmill 30minit@4km


meal

meal 1
omelete and roti brown and 2 lipo 6

meal 2
orrange

meal 3
fish in breaded crumb, fish finger and protein berger

meal 4
protein shake(pre workout) 2capsule lipo 6

meal 5
protein shake and a digestive biscuit

meal 6
rice with sambal ikan bilis and ayam goreng and hard boiled egg

22/2

workout

leg

squat
1x12xbar
1x12x15
1x12x35
1x12x55

deadlift
1x12xbar
1x12x20
1x12x37.5
1x8x47.5

calf raise
1x12xbar
1x12x15
1x12x35
1x12x55

leg press
1x12x0
1x12x30
1x12x60
1x12x80

then cardio 20minit on rower@ 250cal


meal

meal 1
2 lipo 6, then omelete with 2 wholemeal bread

meal 2
orange

meal 3
fish in breaded crumb and fish fingers then 2 lipo 6

meal 4
protein shake(post)

i am not same with u because u already lose ur weight.. i am not yet reach my goal though.. hehe

As of 22/2/08 i already lose 4 kg.. now my weight is 96.. glad to see the result.. this motivate me more..

25/2

morning
play basketball around 45minit + 2 suicide run

afternoon workout

Chest and biceps

BB bench press
1x12xbar
1x12x25
1x12x35
1x5x50

DB decline
1x12x10
1x12x13
1x12x15
1x7x20

DB incline
1x12x10
1x12x13
1x12x15
1x8x20

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15

hammer curl

1x12x5
1x12x7.5
1x12x10
1x12x13

Dumbell preacher curl
1x12x5
1x12x7.5
1x10x10
1x12x10

then

cardio
20minit on treadmill @ 2.46km
10minit on rower


meal

10
omelete with 2 brown bread

12pm
an apple

2.30
fish in breaded crumb and 3 fish fingers (both oven cooked)

4.30
2 lipo 6

6.15
1 and a half scoop of whey protein with 250ml water

8.30
rice with chicken tikka masala and egg and lettuce



This post has been edited by presario9: Feb 29 2008, 06:15 PM

26/2

back and triceps

Stiff leg deadlift
1x12xbar
1x12x22.5
1x12x32.5
1x12x42.5

Dumbell row
1x12x10 each hand
1x12x15
1x12x20
1x10x27.5

Bent over two arm long bar
1x12xbar
1x12x25
1x12x30
1x12x35

Lat pulldown
1x12x0
1x12x30
1x12x60
1x10x80

overhead triceps extension
1x12x10
1x12x15
1x12x17.5
1x8x24

skullcrusher
1x12xEZ bar
1x12x12.5
1x12x17.5
1x12x22.5

Closegrips Bench press
1x12xbar
1x12x15
1x12x25
1x12x32.5

forgot the cardio

27/2

morning basketball

afternoon football

rest day for weight training

28/2

shoulder and shrug

standing MP
1x12x15
1x5x35
1x8x35

Arnold press
1x12x4.5
1x15x4.5
1x20x4.5

Side raise
1x12x4.5
1x16x4.5
1x20x4.5

Front raise
1x12x4.5
1x16x4.5
1x20x4.5

Barbell shrug (front)
1x12x35
1x20x35
1x25x35

29/2/08

Workout

leg

squat
1x12xbar
1x12x20
1x12x40
1x12x60

deadlift
1x12xbar
1x12x22.5
1x12x32.5
1x8x42.5

calf raise
1x12xbar
1x12x20
1x12x40
1x12x60

leg press
1x12x0
1x12x30
1x12x70
1x12x90


This post has been edited by presario9: Mar 4 2008, 09:46 PM

3/3

morning
cardio 25minit @3.27km

workout
chest and biceps

BB bench press
1x12xbar
1x12x25
1x12x35
1x8x50

DB decline
1x12x10
1x12x13
1x12x15
1x9x20

BB incline
1x12xbar
1x12x10
1x12x15
1x12x20

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15


Dumbell preacher curl
1x12x5
1x12x7.5
1x12x10
1x8x12

Abs

crunches
3x20

This post has been edited by presario9: Mar 4 2008, 10:00 PM

4/3

meal

breakfast
roti with tuna and egg

pre lunch
a slice of brown bread with tuna and telur

lunch
Fish in batered oven cooked..

This post has been edited by presario9: Mar 4 2008, 10:01 PM

its been a long time since i update my journal.. huhu..

13/3/08

workout

back shoulder and shrugs

stiff leg deadlift

lat pull down

DB row

assissted chin up

MP machine

Arnold press

shrug front

then cardio
25minit

14/3

morning
cardio 25minit

afternoon
rugby

15/3
rest day