QUOTE(jones007 @ Sep 9 2008, 09:56 PM)
over trainng aint gonna help u get bigger man.
oh...ya....I'll reduce it
Lambert Workout Journal, ReduceBodyFat
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 Sep 11 2008, 10:02 PM
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Junior Member
470 posts Joined: Nov 2005  
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oh...ya.... I'll reduce it |
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Sep 11 2008, 10:18 PM
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Junior Member
470 posts Joined: Nov 2005
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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  |
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Sep 14 2008, 12:44 AM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 16 2008, 11:46 PM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 18 2008, 10:34 PM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 21 2008, 09:45 PM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 24 2008, 12:04 AM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 26 2008, 12:59 AM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Sep 26 2008, 09:37 AM
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Senior Member
3,385 posts Joined: Jan 2003
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dude, ur diet very inconsistent, watchout on tat
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Oct 4 2008, 01:10 AM
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Junior Member
470 posts Joined: Nov 2005
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QUOTE(jamis @ Sep 26 2008, 09:37 AM) dude, ur diet very inconsistent, watchout on tat yup, i know ....sometimes is very simply and very low card  i will try my best to improve it |
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Oct 4 2008, 10:05 PM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Oct 8 2008, 01:24 AM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Oct 8 2008, 10:46 PM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Oct 10 2008, 01:45 AM
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Junior Member
470 posts Joined: Nov 2005
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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 |
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Oct 12 2008, 12:56 AM
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Junior Member
470 posts Joined: Nov 2005
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Date:11/10/2008
Diet: i) Breakfast: Wan Tan Mee ii)Lunch : mix rice ( Vege, chicken, egg, pork), Honey drink Tea time: Bread, cake iii)Dinner :Rice, aubergine, fish, vege, soup Cardio: Jogging 12.00 speed 20 minutes, 12.5 speeds 15 minutes total 30 minutes Workout: Ab Crunch Machine 30 x Level 12 20 x Level 12 30x Level 12 Hyperextensions (Back Extensions) Back body weight + 10lbs x 30 Right body weight + 10lbsx 30 Left body weight + 10lbs x 30 Knee / Hip Raise On Parallel Bars 30 x BW 30x 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 13 x 35kg Wide-Grip Lat Pulldown 15 x 35kg 10 x 35kg 10 x 35kg Cable Crossover (Down) 15 x 20kg (2) 15 x 20kg (2) 10 x 20kg (2) Push Up BW x 30 |
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Oct 19 2008, 12:41 AM
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Junior Member
470 posts Joined: Nov 2005
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Date:18/10/2008
Diet: i) Breakfast: Mee Fen soup ii)Lunch : mix rice ( Vege, tofu, chicken, pork), soup, Honey drink Tea time: nyoya iii)Dinner :Rice, aubergine, fish, vege, soup Cardio: Jogging 12.30 speed30 minutes Workout: Ab Crunch Machine 30 x Level 12 20 x Level 12 20x Level 12 20x Level 12 Hyperextensions (Back Extensions) Back body weight + 10lbs x 30 Right body weight + 10lbsx 30 Left body weight + 10lbs x 30 Exercise Ball Crunch 30 x BW 40 x BW 30 x BW Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW 15 x BW Machine Bench Press 95lbs x 20 95lbs x 15 95lbs x 10 Smith Machine Bench Press:Decline 20 x 70lbs 12 x 70lbs 10 x 70lbs Decline Dumbbell Flyes 10 x 10kg 8 x 10kg Incline Dumbbell Flyes 10 x 10kg 10 x 10kg 10 x 10kg |
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Oct 22 2008, 12:46 AM
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Junior Member
470 posts Joined: Nov 2005
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Date:21/10/2008
Diet: i) Breakfast: Mee Fen soup ii)Lunch : mix rice ( chicken, pork), soup, Honey drink Tea time: cake iii)Dinner :Rice, aubergine, fish, vege, soup iv) durian Cardio: HITT 10.00 speed (min) 11.00 (max.) 30 minutes Workout: Ab Crunch Machine 30 x Level 12 20 x Level 12 20x Level 12 10x Level 12 Hyperextensions (Back Extensions) Back body weight + 10lbs x 30 Right body weight + 10lbsx 30 Left body weight + 10lbs x 30 Machine Preacher Curls 15 x 25kg 10 x 25kg 10 x 25kg Squat 20 x Level 11 20 x Level 11 20 x level 12 Dip Machine 15 x Level 12 15 x Level 12 10 x Level 12 Crunches BW x 30 BW x 30 BW x 30 |
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Oct 22 2008, 06:59 AM
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Senior Member
3,366 posts Joined: Oct 2005
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bro,
I don't think that you are doing HIIT, ur min and max speed are too closed...HIIT are not supposed to last for 30 mins, in fact its tough to do it for 30 mins..it last somewhere between 4~10 mins...try to keep it short and intense.. I am no pro but this is mine - min 9 km/h max 16km/h for 30 sec interval i will sweat like a big fat cow just my 2 cents |
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Oct 23 2008, 12:22 AM
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Junior Member
470 posts Joined: Nov 2005
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QUOTE(Sp00kY @ Oct 22 2008, 06:59 AM) bro, oh i see.......i thought just have min speed and max speed... I don't think that you are doing HIIT, ur min and max speed are too closed...HIIT are not supposed to last for 30 mins, in fact its tough to do it for 30 mins..it last somewhere between 4~10 mins...try to keep it short and intense.. I am no pro but this is mine - min 9 km/h max 16km/h for 30 sec interval i will sweat like a big fat cow just my 2 cents  wow, 16 km/h  in my gym just have 1 people can run max 14 only i think no people can over him U r my hero  |
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Oct 23 2008, 12:36 AM
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Junior Member
470 posts Joined: Nov 2005
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Diet:
i) Breakfast: Fu Jian Pan Mee, Coffee ii)Lunch : mix rice ( potato, pork, vege), soup, Honey drink Tea time: bread, nyoya cake iii)Dinner :Rice, fish, mix vege, oyster iv) bread Workout: Crunches BW x 30 BW x 30 BW x 30 Exercise Ball Crunch 30 x BW 40 x BW 30 x BW Wheel Ab Rollout - On Knees BW x 10 Oblique Crunch Left BW x 30 Right BW x 30 alternate BW x 20 Decline Reverse Crunch BW x 30 BW x 30 BW x 30 |
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