Date:26/8/2008

Diet:
i) Breakfast: Mee fen and Mee
ii)Lunch : mix rice (fried chicken, Vege)
iii)Dinner :rice, potato,chicken, vege, soup

Cardio:
HITT 20 minutes (Slow speed:10, Fast:12.5)

Workout:

Machine AB Crunches

Level 11x 30
Level 12x 30

Machine Bench Pull up
15 x 70lbs
12 x 70lbs
12 x 70lbs

Hyperextensions (Back Extensions)

Body Weight x 30 (Back)
Body Weight x 30 (Left Side)
Body Weight x 30 (Right)

Smith Machine Bench Press:Decline

12 x 70lbs
12 x 70lbs
12 x 70lbs
10 x 90lbs

Smith Machine Bench Press :Horizontal

10x 70lbs
10 x 70lbs
10 x 70lbs

Machine Bench Press

12 x 90lbs
12 x 90lbs
10 x 109lbs

Kick the Punching Bag with new friend around 20 minutes

Go back home continue workout

Decline Dumbbell Flyes

20 x 20kg
20 x 20kg

Bent-Arm E-Curl Pullover

20 x 15kg
20 x 15kg
20 x 15kg
20 x 15kg

Push up

Body weight x 30
Body weight x 30



This post has been edited by lambertlai: Aug 28 2008, 12:24 AM

Place: Home

Remark: do very less on Ab workout

Diet:
i) Breakfast: Mee fen, coffice
ii)Lunch : mix rice (Tofu, Fuzhou + pork, Chicken, egg) soup
tea time : kuih, coffice
iii)Dinner :rice, vege, soup, fish, tofu pok

workout:
Reverse Crunch
30 x BW
30 x BW

Crunches
40 x BW
30 x BW
30 x BW

Decline Reverse Crunch

30x BW
30 x BW
30 x BW

Oblique Crunches
Left: 30 x BW
Right: 30 x BW
Alternate: 20 x BW

This post has been edited by lambertlai: Aug 28 2008, 12:26 AM

Place: CH Gym

Remark: After finish my workout from CH Gym went back to home continue my workout but my mum call me take the shirt give her to wash........so rush, cant do a fews exercise

Diet:
i) Breakfast: Fu Jian mee
ii)Lunch : Chicken + Pork rice
tea time : kuih
iii)Dinner :rice, vege, soup, fish, tofu pok

Cardio: Cycle 15 minutes , Random Level 20

Workout:

Ab Crunch Machine
30 x Level 12
20 x Level 12
15 x Level 12

Knee / Hip Raise On Parallel Bars

30 x BW
30 x BW

Hyperextensions (Back Extensions)

Back body weight x 30
Right body weight x 30
:Left body weight x 30

Machine Shoulder (Military) Press

15 x 70lbs
10 x 90lbs
8 x 90lbs
7 x 90lbs

Wide-Grip Lat Pulldown
10 x 35kg
10 x 45kg
10 x 45kg

Machine Preacher Curls
10 x 25kg
10 x 25kg
10 x 25kg

Seating Side-Bar Row
15 x 70lbs
15 x 90lbs
15 x 90lbs
15 x 90lbs

Cable Tricep Extension
15 x 45kg
10 x 50kg
10 x 55kg
10 x 55kg

Home:Workout

Standing Palms-In Dumbbell Press
15x 10kg
15 x 10kg
10 x 10kg

Bent Over Two-Dumbbell Row With Palms-In
10 x 10kg
10 x 10kg
10 x 10kg

Full Range-Of-Motion Lat Dumbbell Pulldown
10 x 8kg
10 x 8kg
10 x 8kg



This post has been edited by lambertlai: Sep 4 2008, 11:34 PM

Date: 4/09/2008
Place: CH Gym
Time: around 6:50pm - 8:45pm


Diet:
i) Breakfast: Fu Jian Pan Mee
ii)Lunch : Mix Rice (Fried Chicken, Egg, Vege)
tea time : Bread ham
iii)Dinner :rice, vege, soup, fish, tofu

Cardio: HITT , 15 minutes, speed min. 10.2, max. 13.00

Workout:

Ab Crunch Machine
30 x Level 12
30 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
30 x BW
20 x BW

Seating Side-Bar Row
15 x 90lbs
13 x 90lbs
12 x 90lbs
10 x 90lbs

Machine Shoulder (Military) Press
15 x 70lbs
12 x 70lbs
10 x 70lbs
7 x 70lbs

Full Range-Of-Motion Lat Pulldown
15 x 15kg (2)
12 x 20kg (2)
10 x 20kg (2)
9 x 20kg (2)

Wide-Grip Lat Pulldown
15 x 35kg
10 x 45kg
7 x 45kg

Machine Preacher Curls
15 x 25kg
12 x 25kg
7 x 25kg
7 x 25kg

Cable Arm Tricep Extension
15 x 45kg
13 x 50kg
10 x 50kg
7 x 50kg

Dip Machine
15 x Level 12
15 x Level 12
15 x Level 12
15 x Level 12

Push up
Close
30 x BW

Wide
23 x BW

END

Remark: Felt like right hand side more painful than left hand side
no balance both sides




This post has been edited by lambertlai: Sep 6 2008, 11:20 PM

Date:6/9/2008

Diet:
i) Breakfast: zhu chang fen,with pork ball
ii)Lunch : mix rice (chicken, egg, pork, vege)
iii)Dinner :rice, vege, soup, chicken

Cardio:
cycle, random in level 19, 15 minutes

Ab Crunch Machine
20 x Level 12
15 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
30 x BW
30 x BW

Resistance Route Machine Bench Press
15 x Level 12
12 x Level 12
10 x Level 12
10 x Level 12

Smith Machine Bench Press:Decline

15 x 90lbs
12 x 90lbs
12 x 90lbs
10 x 90lbs

Smith Machine Bench Press :Horizontal
10x 70lbs
10 x 70lbs
10 x 70lbs

Incline Chest Press (Push up)
10x 70lbs
10 x 70lbs
10 x 70lbs

Cable Crossover (Down)
15 x 15kg (2)
13 x 20kg (2)
12 x 25kg (2)
10 x 25kg (2)

Cable Crossover (Up)
15 x 15kg (2)
13 x 20kg (2)
10 x 20kg (2)
10 x 20kg (2)

Butterfly
15 x 35kg
12 x 40kg
15 x 35kg
13 x 35kg

Cable Hammer Curls - Rope Attachment
15 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg

Back to home continue

Decline Dumbbell Flyes
15 x 10kg
15 x 10kg
15 x 10kg
15 x 10kg

END

Result: My chest still so weak

Just need to improve my chest only......
My chest so weak



This post has been edited by lambertlai: Sep 9 2008, 09:51 PM

Date:9/9/2008


Diet:
i) Breakfast: Mee Hon Soup
ii)Lunch : mix rice (chicken, egg, vege, soup)
iii)Dinner :rice, vege, soup, chicken,egg


Cardio:
jogging (HITT), 30 minutes, Max 12.5. min.10.00

Ab Crunch Machine
30 x Level 11
20 x Level 11
20 x Level 11
10 x Level 11

Hyperextensions (Back Extensions)
Back body weight x 30
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
20 x BW
25 x BW

Squat
20 x Level 11
20 x Level 11
20 x level 11

Machine Preacher Curls
15 x 20kg
10 x 25kg
10 x 20kg

oh...ya....
I'll reduce it

Date:11/9/2008


Diet:
i) Breakfast: Fu Jian Pan Mee
ii)Lunch : mix rice (chicken, vege, soup,)
iii)Dinner :rice, vege, soup, fish, pork


Cardio:
jogging (HITT), 30 minutes, Max 12.5. min.10.00

Ab Crunch Machine
30 x Level 11
20 x Level 11
20 x Level 11
10 x Level 11

Hyperextensions (Back Extensions)
Back body weight x 30
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
25x BW
25 x BW

Seating Side-Bar Row
20 x 70lbs
15 x 70lbs
10x 70lbs
10 x 70lbs

Machine Shoulder (Military) Press
15 x 70lbs
12 x 70lbs
10 x 70lbs

Wide-Grip Lat Pulldown
15 x 35kg
10 x 35kg
10 x 35kg

Cable Hammer Curls - Rope Attachment
15 x 25kg
10 x 25kg
10 x 25kg

Cable Arm Tricep Extension
15 x 40kg
10 x 40kg
10 x 40kg


Remark: This month need to reduce my lower body 1st....still have fat

Date:13/9/2008


Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch : mix rice ( Fried Chicken, Potato, vege, soup
iii)Dinner :rice, Fish, Egg


Cardio:
jogging (HITT), 30 minutes, Max 12.5. min.10.00

Ab Crunch Machine
30 x Level 12
20 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Machine Bench Press

95lbs x 20
95lbs x 15
95lbs x 10

Smith Machine Bench Press:Decline

20 x 70lbs
15 x 70lbs
10 x 70lbs

Smith Machine Bench Press :Horizontal
20 x 70lbs
15 x 70lbs
10 x 70lbs

Cable Crossover (Down)
20 x 20kg (2)
15 x 20kg (2)
10 x 25kg (2)

Cable Crossover (Up)
20 x 20kg (2)
15 x 20kg (2)
10 x 25kg (2)

Butterfly
20 x 35kg
15 x 35kg
10 x 35kg

Punching Beg Kicking Training 20 minutes

Decline Reverse crunch
Body Weight x 30
Body Weight x 30
Body Weight x 20

Push up
BW x 20



This post has been edited by lambertlai: Sep 16 2008, 11:45 PM

Date:16/9/2008 (Anwar Special Day )


Diet:
i) Breakfast: Fu Jian Pan Mee)
ii)Lunch : Moon cake small pieces,
mix rice ( Egg, Potato, Pork, Vege)
A few minutes later have fruit.
iii)Dinner :rice, Fish, Egg,vege, soup


Cardio:cycle, random level 20, 30 minutes

Workout:
Ab Crunch Machine
20 x Level 12
15 x Level 12
10 x Level 12


Hyperextensions (Back Extensions)
Back body weight x 30
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
30x BW
20 x BW

Squat
20 x Level 11
20 x Level 12
20 x level 12


Cable Hammer Curls - Rope Attachment
20 x 20kg
15 x 25kg
10 x 25kg

Cable Arm Tricep Extension
20 x 30kg
15 x 40kg
10 x 40kg

Dip Machine
20 x Level 12
15 x Level 12
10 x Level 12

Machine Preacher Curls
20 x 20kg
10 x 25kg
10 x 25kg

Exercise Ball Crunch
30 x BW
30 x BW
30 x BW

END

Date:18/9/2008


Diet:
i) Breakfast: Fu Jian Pan Mee
ii)Lunch : Moon cake small pieces,
mix rice ( Egg, Potato, Fish)
Tea time: 3 pcs of bread
iii)Dinner :rice, Egg,vege, soup, chicken,


Cardio:Jogging, 12.00speed, 30 minutes

Workout:
Ab Crunch Machine
30 x Level 12
20 x Level 12
15 x Level 12


Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
20x BW
30 x BW

Exercise Ball Crunch
30 x BW
20 x BW
20 x BW

Seating Side-Bar Row
20 x 70lbs
15 x 70lbs
10x 70lbs

Machine Shoulder (Military) Press
15 x 70lbs
15 x 70lbs
10 x 70lbs

Full Range-Of-Motion Lat Pulldown
15 x 20kg (2)
10 x 20kg (2)
10 x 20kg (2)

Machine Lat Pulldown
10 x Level 10
10 x Level 10
10 x Level 10



This post has been edited by lambertlai: Sep 21 2008, 09:44 PM

Date:20/9/2008


Diet:
i) Breakfast: Fu Jian Pan Mee
ii)Lunch : Moon cake small pieces,
mix rice ( Fish, Potato, Mix Vege, Pork)
Tea time: 3 pcs of bread
iii)Dinner :buffet dinner


Cardio:Jogging, 12.00speed, 20 minutes

Workout:
Ab Crunch Machine
30 x Level 12
20 x Level 12
20 x Level 12


Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
20x BW
30 x BW

Exercise Ball Crunch
30 x BW
30 x BW
30 x BW

Machine Bench Press

95lbs x 20
95lbs x 15
95lbs x 10

Smith Machine Bench Press:Decline

20 x 70lbs
15 x 70lbs
10 x 70lbs

Smith Machine Bench Press :Horizontal

15 x 70lbs
10 x 70lbs
10 x 70lbs


Butterfly
20 x 35kg
15 x 35kg
10 x 35kg

Wide-Grip Lat Pulldown
15 x 35kg
10 x 35kg
10 x 35kg

Cable Hammer Curls - Rope Attachment
15 x 25kg
10 x 25kg
10 x 25kg

Cable Arm Tricep Extension
15 x 40kg
10 x 40kg
10 x 40kg

Push up
BW x 20

Date:23/9/2008


Diet:
i) Breakfast: Mee soup
ii)Lunch :mix rice ( Fish, Tofu, Mix Vege, Pork,soup)
Tea time: Kuih and bread
iii)Dinner :Rice, mix vege, fish, soup

Cardio:Jogging, 12.00speed, 28 minutes

Workout:
Ab Crunch Machine
30 x Level 12
20 x Level 12
20 x Level 12
10 x level 12

Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
20x BW
30 x BW

Exercise Ball Crunch
30 x BW
30 x BW
30 x BW

Squat
20 x Level 10
20 x Level 11
20 x level 11


Cable Hammer Curls - Rope Attachment
20 x 30kg
15 x 30kg
10 x 30kg

Cable Arm Tricep Extension
20 x 40kg
15 x 45kg
10 x 45kg

Dip Machine
20 x Level 12
15 x Level 12
10 x Level 12

Machine Preacher Curls
20 x 25kg
12 x 25kg
10 x 25kg

Push up
BW x 30

Date:25/9/2008


Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch :mix rice ( Chicken, Tofu, Mix Vege, Egg,Potato,soup)
Tea time: Kuih and fruits
iii)Dinner :Rice, vege, fish, soup, egg

Cardio:Cross Training, Random Level 17, 30minutes

Workout:
Ab Crunch Machine
30 x Level 12
20 x Level 12
20 x Level 12
10 x level 12

Hyperextensions (Back Extensions)
Back body weight x 40
Right body weight x 30
Left body weight x 30

Knee / Hip Raise On Parallel Bars
30 x BW
20x BW
25 x BW

Exercise Ball Crunch
30 x BW
30 x BW
30 x BW

Seating Side-Bar Row
20 x 70lbs
15 x 70lbs
12x 70lbs

Machine Shoulder (Military) Press
15 x 70lbs
12 x 70lbs
10 x 70lbs

Full Range-Of-Motion Lat Pulldown
15 x 20kg (2)
12 x 20kg (2)
10 x 20kg (2)

Wide-Grip Lat Pulldown
15 x 35kg
10 x 35kg
10 x 40kg

Push up
BW x 30

yup, i know ....
sometimes is very simply and very low card
i will try my best to improve it

Date:4/10/2008


Diet:
i) Breakfast: Pan Mee
ii)Lunch : Fruit,
mix rice ( Fried Fish, Potato, Mix Vege, Pork)
Tea time: -
iii)Dinner :Rice, vege egg, chichken mushroom, soup

Cardio:Jogging, 12.5speed, 30 minutes

Workout:
Ab Crunch Machine

30 x Level 12
25 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)

Back body weight x 40
Right body weight x 30
Left body weight x 30

Exercise Ball Crunch

30 x BW
30 x BW
30 x BW

Machine Bench Press

95lbs x 20
95lbs x 15
95lbs x 10

Smith Machine Bench Press:Decline

20 x 70lbs
15 x 70lbs
10 x 70lbs

Smith Machine Bench Press :Horizontal

10 x 70lbs
10 x 70lbs
10 x 70lbs


Butterfly

20 x 35kg
15 x 35kg
12 x 35kg

Wide-Grip Lat Pulldown

10 x 40kg
10 x 40kg
10 x 40kg

Cable Arm Tricep Extension

15 x 45kg
10 x 45kg
10 x 45kg

Cable Hammer Curls - Rope Attachment
15 x 30kg
15 x 30kg
10 x 30kg

Decline Reverse crunch
Body Weight x 30
Body Weight x 30
Body Weight x 20

Decline Reverse crunch
Body Weight x 30
Body Weight x 30
Body Weight x 30

Push up
BW x 30

Date:7/10/2008


Diet:
i) Breakfast: Mee soup, HL Milk
ii)Lunch : Fruit,
mix rice ( curry chicken, mix vege, egg)
Tea time: Bread, nyoya kuih
iii)Dinner :Rice, vege egg, potato chicken, soup

Morning:
Push up
BW x 22 times

Cardio:HITT, 12.5 speed (max) 7.3 speed (Min), 25 minutes
cycle, Random Level 19, 30 minutes

Workout:
Ab Crunch Machine

30 x Level 12
25 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)

Back body weight + 10lbs x 30
Right body weight x 30
Left body weight x 30

Exercise Ball Crunch

30 x BW
30 x BW
30 x BW

Knee / Hip Raise On Parallel Bars
30 x BW
20x BW
25 x BW

Machine Preacher Curls
15 x 25kg
10 x 25kg
10 x 25kg

Push up
30 x BW

This post has been edited by lambertlai: Oct 8 2008, 10:29 PM

Date:8/10/2008


Diet:
i) Breakfast: Lo Yee Mee
ii)Lunch : Fruit,
mix rice ( Potato, mix vege, chicken, soup), Honey drink
Tea time: Bread, nyoya kuih
iii)Dinner :Rice, egg, mix vege, fish, soup

Workout:

Crunches
BW x 30
BW x 30
BW x 30

Dumbbell Side Bend
Left
BW x 30
Right
BW x 30

Exercise Ball Crunch
30 x BW
40 x BW
30 x BW

Jackknife Sit-Up
20 x BW
30 x BW
30 x BW

Reverse Crunch
30 x BW
40 x BW
30 x BW

Ab Roller
20 x BW

Push up
30 x BW

This post has been edited by lambertlai: Oct 8 2008, 10:46 PM

Date:8/10/2008


Diet:
i) Breakfast: Lo Yee Mee
ii)Lunch : Fruit,
mix rice ( Vege, chicken, boil egg), Honey drink
Tea time: Bread, cake
iii)Dinner :Rice, egg, pork, fish, vege, soup

Cardio: Jogging 12.00 speed 15 minutes, 12.5 speeds 15 minutes total 30 minutes
Cross Training , random level 17, 20 minutes

Workout:

Ab Crunch Machine

30 x Level 12
20 x Level 12
20 x Level 12
10 x Level 12

Hyperextensions (Back Extensions)

Back body weight x 40
Right body weight x 30
Left body weight x 30

Decline Reverse Crunch

BW x 30
BW x 20

Decline Reverse Leg pull in

BW x 30
BW x 30
BW x 30

Push Up
BW x 30