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 same with u i lost 15 kg in 2months time.
i use diet, jogging+skipping + (u say bennch crush thingy) and mostly is diet.
my heigh is alsmot same as urs im 176-180cm

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

why are u deadlifting more than 5 reps?

hmm, actually i dont really know why i deadlift or do any other exercise 12reps.. should i lower my reps?? mind to explain better?? tq

I am deadlifting more than 5 rep , usually i do 8 rep .. I dont know whats the problem but my hamstring seems sore from thursday till today . Well Jones , should we do only 5 rep ?

deadlift is too taxing on ur lower back. high reps will make u lose ur form. and u will screw ur back

owh ok.. thanks for the suggestion jones.. maybe after this i can deadlift more.. one quick question, normally do we squat heavier than deadlift or the other way round?? or maybe the same??


16/3/08

rest day

deadlift > squat > row > bench > MP

cheers jones..

17/3

morning
cardio 40 minit @ 5.40km

afternoon
football practice

meal

9am
2 lipo 6

11.30
omelette with wo wholemeal bread

lunch
fish and vegeterian berger

dinner
fish and chips oven cooked


This post has been edited by presario9: Mar 18 2008, 06:21 AM

hey bro, hows the workout going on? hope you manage to lose your weight... whats your current weight now?

hey there notorp...my current weight is 94kg..manage to lose 6kg oredi..4kg to go.. thanxs for dropping by..

18/3/08