18/3/08

morning
cardio 31minit@ 4.33km

workout

chest and biceps

BB bench press
1x12xbar
1x12x25
1x12x40
1x8x50

DB decline
1x12x7.5
1x12x13
1x12x15
1x12x20

BB incline
1x12xbar
1x12x15
1x12x20
1x12x30

Machine Flys


hammer curl
1x12x5
1x12x7.5
1x12x10
1x12x13

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

bicep curl machine

cable curl

assisted chin up

and some abs


This post has been edited by presario9: Mar 20 2008, 06:51 PM

19/3/08

morning

cardio cross trainer
20minit @ 300 calories
some abs workout

afternoon
basketball 3 on 3

evening
football training

cardio day today. very tired. sleep at 10pm wake up also late.

20/3/08

no morning cardio today. still penat from yesterday.

20/3/08

workout

back and triceps

Stiff leg deadlift
1x12xbar
1x12x25
1x12x35
1x12x50

Dumbell row
1x12x10 each hand
1x12x17.5
1x12x20
1x12x24

Bent over two arm long bar
1x12xbar
1x12x25
1x12x35
1x10x40

Lat pulldown
1x12x10
1x12x35
1x12x65
1x12x85

overhead triceps extension
1x12x10
1x12x15
1x12x17.5
1x12x25

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

Closegrips Bench press
1x12xbar
1x12x20
1x12x25
1x12x35

and some abs

This post has been edited by presario9: Mar 21 2008, 05:00 PM

25/3/08

morning
cardio HIIT 22minit @ 3km

afternoon workout
chest and biceps

BB bench press
1x12xbar
1x12x25
1x10x45
1x8x50

DB decline
1x12x10
1x12x15
1x12x17.5
1x12x20

BB incline
1x12xbar
1x12x15
1x12x25
1x10x35

hammer curl
1x12x7.5
1x12x10
1x12x13

Dumbell preacher curl
1x12x7.5
1x12x13
1x12x15
1x10x17.5

ez bar curl
1x12xbar
1x12x10
1x10x25
1x8x25

after workout
badminton 1 hour 15minutes


This post has been edited by presario9: Mar 26 2008, 09:46 PM

26/3

no morning cardio today.. still penat from yesterday..

got rugby training thios afternoon

rugby training cancel, went to abs class instead..

This post has been edited by presario9: Mar 27 2008, 06:14 AM

bro if u got sports training or game in the day, dont do cardio in the morning la. too taxing on the body.

after weight training day u cardio twice a day.. very bad idea. take it easy. go slowly

wow iron man

alright noted the first line..

regarding the 2nd line, mind to explain better.. i dont really understand laa.. do u mean if i did weight training on monday, i should not do cardio twice a on tuesday?? or twice on monday?? or?? LOL i already dont know what i'm writing about..

---

Added on March 26, 2008, 10:48 pmLOL.. i dont know how u get that idea..

This post has been edited by presario9: Mar 26 2008, 10:48 PM

basically ts is pushing the body to the limit
but beware it may cause irreguler heart beat

this is a kind of heart attack whereby the impulse or current is shocking the heart causing a temp stunt to the heart

may cause death

i may be wrong here

am i pushing my body to the limit?? but i did get enough rest ( i hope so) like sleep early, saturday and sunday off day and enough food as well..

to compare with some other forumers who already achieved result eg danillo, ryan and canopies, their cardio is superb.. i read somewhere in canopies journal, he burn 1000kcal doing cardio alone in a single day.. i'm no where near that.. hehe

aniway, thanks for the concern markchan.. i will keep in mind not to overdo my training.

This post has been edited by presario9: Mar 26 2008, 11:08 PM

yeah good idea bro

lol.. 2nd line means... u CAN do 2 cardio sessions in one day.. but not after ur weight training day.. means

day1 - weight training
day2 - cardio morning, then cardio at evening again.

the above one is not recommended, the below one is the more appropriate

day1 - rest day, no cardio no weight training
day2 - cardio morning then cardio at evening again.

owh ok.. i think i understand now.. dont do 2 cardio session during weight training day.. cheers jones..

27/3/08

no morning cardio because got badminton session this evening after weight training..

afternoon workout



back and triceps

Stiff leg deadlift
1x12xbar
1x12x25
1x12x35
1x8x55

Dumbell row
1x12x10 each hand
1x12x17.5
1x12x20
1x12x24

Bent over two arm long bar
1x12x5
1x12x25
1x12x35
1x10x40

Lat pulldown
1x12x10
1x12x40
1x12x80
1x8x90

overhead triceps extension
1x12x13
1x12x15
1x12x18
1x8x24

after workout
play badminton 1 1/2 hr


This post has been edited by presario9: Apr 1 2008, 09:24 PM

31/3

basketball in the afternoon

1/4

morning

cross trainer 20minit @ 319cal
badminton 1hr

afternoon
swimming 1hr 30minit

This post has been edited by presario9: Apr 2 2008, 05:11 PM

14/4

shoulder and traps

2 set of Military press (machine):-
1x12x10
1x12x30
1x12x40
1x12x50

Arnold press:-
1x12x7.5kg dumbell each
1x12x10
1x12x15
1x12x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x12x10

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x12x10

barbell shrugs front machine:-
1x12x50
1x12x70
1x12x90
1x12x100

barbell shrugs back machine:-
1x12x50
1x12x70
1x12x90
1x12x100

EZ Bar upright row:-
1x12xbar
1x12x15
1x12x20


15/4

morning cardio treadmill
25minit @ 3.4km

afternoon
basketball

16/4
morning cardio cross trainer weight loss level 5
20minit @ 320cal

afternoon football



This post has been edited by presario9: Apr 18 2008, 07:07 PM

17/4
BB bench press
1x12xbar
1x12x20
1x12x30
1x10x50

DB decline
1x12x10
1x12x15
1x12x17.5
1x12x20

BB incline
1x12xbar
1x12x15
1x12x25
1x10x35

Machine Flys

machine preacher curl

some cable excersie for biceps

after that futsal 1hr

18/4

morning cardio cross trainer 25minit @ 420cal..!!! weight loss mode level 5

This post has been edited by presario9: Apr 18 2008, 07:08 PM

happy belated birthday to me.. hehe.. now i'm 20yrs old..

19/4(my birthday)
rugby afternoon.. 1st time play tackle rugby since 04..

20/4
totally exhausted from rugby session.. pain through out all the body.

21/4

morning cardio
cross trainer 28minit@ 500kcal... wow!! new record.. i'm in love with cross trainer..

this afternoon will be back and triceps

Stiff leg deadlift
1x12x10
1x12x30
1x12x40
1x12x55

Dumbell row
1x12x13 each hand
1x12x17.5
1x12x20
1x12x25

Bent over two arm long bar
1x12x5
1x12x25
1x12x35
1x12x40

Lat pulldown
1x12x20
1x12x40
1x12x80
1x\10x90

overhead triceps extension
1x12x10
1x12x15
1x12x20
1x8x24

close grip bench press
1x12xbar
1x12x20
1x12x30
1x10x40

triceps cable excersie

triceps push down machine

pull up

tq 4 reading!!




This post has been edited by presario9: Apr 22 2008, 07:38 PM

22/4

morning cardio
cross trainer 26minits@ 506kcal..!!! weight loss level 5

this afternoon shoulder and shrugs day

tq 4 reading..

dude...kinda late but

Happy belated birthday =)

I would like to wish you a happy belated birthday.

May all your wishes come true......