My Fat Loss Journal, MALAYSIA BOLEH!!
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 Apr 22 2008, 08:36 PM
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Junior Member
210 posts Joined: Jan 2008  
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QUOTE(metalfreak @ Apr 22 2008, 07:58 PM) dude...kinda late but Happy belated birthday =)  QUOTE(kianweic @ Apr 22 2008, 08:04 PM) I would like to wish you a happy belated birthday. arigato.. thank you!!May all your wishes come true...... |
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Apr 23 2008, 04:51 AM
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Junior Member
210 posts Joined: Jan 2008
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22/4
shoulder and shrugs Military press (machine):- 1x12x10 1x12x30 1x12x40 1x12x60 Arnold press:- 1x12x7.5kg dumbell each 1x12x10 1x12x15 2x5x20 Side literal raise:- 1x12x2.5kg 1x12x5 1x12x7.5 1x12x11 Front raise:- 1x12x2.5 1x12x5 1x12x7.5 1x12x11 Military press 1x12xbar 1x12x5 1x10x10 1x6x15 barbell shrugs front 1x12x10 1x12x40 1x12x50 1x12x65 barbell shrugs back 1x12x10 1x12x40 1x12x50 1x12x65 EZ Bar upright row:- 1x12xbar 1x12x10 1x10x20 1x7x25 shrugs machine 1x12x50 1x12x70 1x12x90 1x12x100 |
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Apr 23 2008, 06:24 PM
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Junior Member
210 posts Joined: Jan 2008
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23/4
no mroning cardio today.. muscle still sakit from yesterday. planning to go swimming this afternoon. swimming cancel, play football instead.. thats it for today.. This post has been edited by presario9: Apr 24 2008, 04:53 AM |
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Apr 24 2008, 06:16 PM
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Junior Member
210 posts Joined: Jan 2008
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24/4
morning cardio cross trainer 27minit @ 500kcal leg squat 1x12xbar 1x12x20 1x12x40 1x12x60kg deadlift 1x5x10 1x5x30 1x5x50 1x5x70kg calf raise 1x12xbar 1x12x20 1x12x40 1x12x60 leg press 1x12x20 1x12x60 1x12x90 1x12x130 calf machine 1x12x0 1x12x52 1x12x73 1x12x101 1x10x150 This post has been edited by presario9: Apr 26 2008, 05:05 AM |
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Apr 26 2008, 05:09 AM
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Junior Member
210 posts Joined: Jan 2008
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25/4
Chest and biceps BB bench press 1x12xbar 1x12x20 1x12x35 1x12x50 lower chest excersie DB 1x12x10 1x12x15 1x12x20 1x12x25 BB incline 1x12xbar 1x12x15 1x12x25 1x12x35 Flys machine 1x12xplate 4 1x12xplate6 1x12xplate8 hammer curl 1x12x5 1x12x10 1x12x13 1x12x15 EZ bar curl 1x12xbar 1x12x10 1x12x20 1x5x30 after weight training, futsal 1hr. |
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Apr 28 2008, 07:21 PM
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Junior Member
210 posts Joined: Jan 2008
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28/4
Morning cardio cross trainer 26minits@500kcal.. this afternoon will be back and triceps.. Stiff leg deadlift 1x12x10 1x12x30 1x10x50 1x4x70 Dumbell row 1x12x13 each hand 1x12x17.5 1x12x20 1x12x25 Bent over two arm long bar 1x12x10 1x12x25 1x12x35 1x12x45 Lat pulldown 1x12x30 1x12x50 1x12x80 1x\12x90 seated cable row 1x12xplate 3 1x12xplate5 1x12xplate 8 1x12xplate 11 2x12xplate 15 overhead triceps extension 1x12x10 1x12x15 1x12x20 1x12x25 ez bar close grip bench press 1x12xbar 1x12x20 1x12x40 1x12x50 skullcrusher 1x12xbar 1x12x10 1x12x20 1x12x25 anyone can recomend me a good back exercise? other than lat pull, DB row, Longbar bent over row, deadlift.. thanks for reading.. This post has been edited by presario9: Apr 29 2008, 09:22 PM |
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Apr 29 2008, 09:23 PM
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Junior Member
210 posts Joined: Jan 2008
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29/4/08
morning cardio crosstrainer 26minit @ 530kcal this afternoon will be shoulder and shrugs Military press (machine):- 1x12x10 1x12x30 1x12x40 1x12x60 Arnold press:- 1x12x7.5kg dumbell each 1x12x10 1x12x15 1x9x20 Side literal raise:- 1x12x2.5kg 1x12x5 1x12x7.5 1x12x11 Front raise:- 1x12x2.5 1x12x5 1x12x7.5 1x12x11 barbell shrugs front 1x12x10 1x12x40 1x12x55 1x12x75 barbell shrugs back 1x12x10 1x12x40 1x12x55 1x12x75 EZ Bar upright row:- 1x12xbar 1x12x10 1x10x20 1x10x25 shrugs machine 1x12x50 1x12x70 1x12x90 1x12x100 This post has been edited by presario9: May 1 2008, 08:46 PM |
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May 1 2008, 08:48 PM
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Junior Member
210 posts Joined: Jan 2008
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30/4
about 4 biceps exercise.. then futsal 1 hr 1/5 morning cardio crosstrainer 26 minit @ 510 kcal this afternoon is leg day leg squat 1x12xbar 1x12x25 1x12x50 1x12x65kg deadlift 1x5x10 1x5x40 1x5x60 1x5x75kg calf raise 1x12xbar 1x12x25 1x12x50 1x12x75 leg press 1x12x20 1x12x70 1x12x100 1x12x140 calf machine 1x12x0 1x12x52 1x12x73 1x12x101 1x10x150 leg curl This post has been edited by presario9: May 3 2008, 04:36 AM |
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May 3 2008, 04:40 AM
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Junior Member
210 posts Joined: Jan 2008
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2/5
chest and biceps Chest and biceps DB bench press 1x12x7.5 1x12x10 1x12x15 1x12x20 DB decline press 1x12x7.5 1x12x10 1x12x15 1x12x20 DB incline 1x12x7.5 1x12x10 1x12x15 1x12x20 DB Flys 1x12x5 1x12x7.5 1x12x10 1x12x12 BB bench press 1x12x20 1x12x40 1x5x50 hammer curl 1x12x7.5 1x12x10 1x12x12 1x12x15 EZ bar curl 1x12xbar 1x12x10 1x12x20 1x12x25 DB curl standing 1x12x7.5 1x12x10 1x12x12 1x10x15 |
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May 6 2008, 09:59 PM
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Junior Member
210 posts Joined: Jan 2008
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4/5
back Stiff leg deadlift 1x12x10 1x12x30 1x12x50 1x12x60 Dumbell row 1x12x13 each hand 1x12x17.5 1x12x20 1x12x25 Bent over two arm long bar 1x12x10 1x12x25 1x12x35 1x12x45 Lat pulldown 1x12x30 1x12x60 1x12x80 1x\12x90 inverted pull up or some thing 1x10xbodyweight 1x8xbodyweight machine row 4 sets 5/5 house cleaning 6/5 morning cardio cross trainer interval level 4 20 minit @ 396kcal this afternoon will be shoulder and shrug Military press (machine):- 1x12x10 1x12x30 1x12x50 1x12x70 Arnold press:- 1x12x7.5kg dumbell each 1x12x10 1x12x15 1x12x20 Side literal raise:- 1x12x2.5kg 1x12x5 1x12x7.5 1x12x11 Front raise:- 1x12x2.5 1x12x5 1x12x7.5 1x12x11 skull superset with close grip 1x12xbar 1x12x10 1x12x20 1x12x30 This post has been edited by presario9: May 15 2008, 09:53 PM |
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May 15 2008, 10:06 PM
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Junior Member
210 posts Joined: Jan 2008
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8/5
leg and shrug squat 1x12xbar 1x12x30 1x12x50 1x12x70kg deadlift 1x5x20 1x5x40 1x5x60 1x5x80kg calf raise 1x12xbar 1x12x30 1x12x50 1x12x80 leg press 1x12x30 1x12x80 1x12x100 1x12x140 calf machine 1x12x0 1x12x52 1x12x73 1x12x101 1x10x150 leg curl barbell shrug font 1x12xbar 1x12x40 1x12x60 1x12x75 barbell shrug back same as front 9/5 Chest and biceps BB bench press 1x12xbar 1x12x20 1x12x30 1x12x40 DB decline press 1x12x10 1x12x15 1x12x17.5 1x12x20 BB incline 1x12xbar 1x12x15 1x12x25 1x12x35 DB Flys 1x12x5 1x12x7.5 1x12x10 1x12x12 hammer curl 1x12x7.5 1x12x10 1x12x13 1x12x15 EZ bar curl 1x12xbar 1x12x10 1x12x20 1x12x25 DB curl standing 1x12x7.5 1x12x10 1x12x12 1x12x15 12/5 back n triceps Stiff leg deadlift 1x12x10 1x12x30 1x12x50 1x12x60 Dumbell row 1x12x13 each hand 1x12x17.5 1x12x20 1x12x25 machine row Lat pulldown 1x12x30 1x12x60 1x12x80 1x\12x90 overhead triceps extension 1x12x10 1x12x15 1x12x20 1x12x25 ez bar close grip bench press 1x12xbar 1x12x20 1x12x30 1x12x40 skullcrusher 1x12xbar 1x12x10 1x12x20 1x12x30 13/5 Military press (machine):- 1x12x20 1x12x40 1x12x50 1x12x70 Arnold press:- 1x12x7.5kg dumbell each 1x12x10 1x12x15 1x12x20 Side literal raise:- 1x12x2.5kg 1x12x5 1x12x7.5 1x12x11 Front raise:- 1x12x2.5 1x12x5 1x12x7.5 1x12x11 barbell shrugs front 1x12x10 1x12x40 1x12x60 1x12x80 barbell shrugs back 1x12x10 1x12x40 1x12x60 1x12x80 |
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