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Lambert Workout Journal, ReduceBodyFat

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TSlambertlai	Oct 12 2008, 12:56 AM Return to original view \| Post #41
Casual Junior Member 470 posts Joined: Nov 2005	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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TSlambertlai	Oct 19 2008, 12:41 AM Return to original view \| Post #42
Casual Junior Member 470 posts Joined: Nov 2005	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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TSlambertlai	Oct 22 2008, 12:46 AM Return to original view \| Post #43
Casual Junior Member 470 posts Joined: Nov 2005	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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TSlambertlai	Oct 23 2008, 12:22 AM Return to original view \| Post #44
Casual Junior Member 470 posts Joined: Nov 2005	QUOTE(Sp00kY @ Oct 22 2008, 06:59 AM) 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 oh i see.......i thought just have min speed and max speed... 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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TSlambertlai	Oct 23 2008, 12:36 AM Return to original view \| Post #45
Casual Junior Member 470 posts Joined: Nov 2005	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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TSlambertlai	Oct 23 2008, 11:25 PM Return to original view \| Post #46
Casual Junior Member 470 posts Joined: Nov 2005	QUOTE(Sp00kY @ Oct 23 2008, 08:38 AM) just run la..can one...but ppl will start looking at u because the machine will start crying hahahaah....16km/h for 30 seconds ma..HIIT!! people looking me is no problem, the problem is i scared the machine spoil. my friend has tried b4 at Fitness first, his ran around 14 km/h like that, the smoke came out....
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TSlambertlai	Oct 24 2008, 12:27 AM Return to original view \| Post #47
Casual Junior Member 470 posts Joined: Nov 2005	Date:23/10/2008 Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( egg , pork), soup, Honey drink Tea time: nyoya cake iii)Dinner :Rice, chicken, egg, fish, vege, soup Cardio: Jogging 25 minutes, 12.0 speed Workout: Ab Crunch Machine 30 x Level 12 20 x Level 12 20x Level 12 10x Level 12 Exercise Ball Crunch 30 x BW 30 x BW 30 x BW Jackknife Sit-Up 20 x BW 30 x BW 30 x BW 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 Seating Side-Bar Row 20 x 70lbs 15 x 70lbs 10x 70lbs 5 x 70lbs Machine Shoulder (Military) Press 15 x 70lbs 10 x 70lbs 10 x 70lbs Wide-Grip Lat Pulldown 15 x 35kg 10 x 42kg 10 x 42kg Dumbbell Alternate Bicep Curl 8kg x 20 8kg x 20 8kg x 10 Concentration Curls (Left and Right) 8kg x 10 8kg x 10 8kg x 10 Front Dumbbell Raise (Left and Right) 8kg x 10 8kg x 10 8kg x 10 Side Lateral Raise 8kg x 10 8kg x 10 8kg x 10 Push up BW x 30
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TSlambertlai	Oct 31 2008, 12:57 AM Return to original view \| Post #48
Casual Junior Member 470 posts Joined: Nov 2005	Date:30/10/2008 Diet: i) Breakfast: Mee Fun Soup ii)Lunch : mix rice ( egg , chicken, mix vege), soup, Honey drink Tea time: bread, banana iii)Dinner :Rice, potato, egg, fish, vege, soup Cardio: Jogging 30 minutes, 12.5 speed Cross Training, 25 minutes Crunch 30 x BW 30 x BW 30 x BW Side Bridge (Left and Right) BW x 10 seconds Plate Twist 20 x BW 20 x BW Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Seating Side-Bar Row 15 x 70lbs 10x 70lbs 10 x 70lbs Machine Shoulder (Military) Press 15 x 70lbs 10 x 70lbs 10 x 70lbs Wide-Grip Lat Pulldown 15 x 35kg 10 x 42kg 10 x 42kg Cable Hammer Curls - Rope Attachment 20 x 25kg 15 x 25kg 15 x 25kg Full Range-Of-Motion Lat Pulldown 10 x 15kg 10 x 20 kg 10 x 20kg Cable One Arm Tricep Extension 15 x 40kg 15 x 45kg 10 x 45kg
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TSlambertlai	Nov 1 2008, 10:39 PM Return to original view \| Post #49
Casual Junior Member 470 posts Joined: Nov 2005	QUOTE(Sp00kY @ Oct 31 2008, 06:51 AM) haha, i am in FF too but so far everything seems ok. oh...ya.......
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TSlambertlai	Nov 1 2008, 10:48 PM Return to original view \| Post #50
Casual Junior Member 470 posts Joined: Nov 2005	QUOTE(tennis4life @ Nov 1 2008, 10:44 PM) Whichc FF? The FF at summit usj. I tried running 14km/h . THe machine making hell lot of noise. Everybody start staring at me already. at Cheras Leisure Mall
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TSlambertlai	Nov 1 2008, 11:43 PM Return to original view \| Post #51
Casual Junior Member 470 posts Joined: Nov 2005	Date:01/11/2008 Diet: i) Breakfast: Zhu Chang Fen ii)Lunch : mix rice ( egg , pork, curry chicken, mix vege), soup, Honey drink Tea time: Nyoya kuih, cake iii)Dinner :Rice, mix vege, chicken, fish, soup Cardio: Slow walk 20 minutes, Cross Training, 20 minutes Workout 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 15 x 70lbs 10 x 70lbs 10 x 70lbs Decline Dumbbell Flyes 15 x 10kg 10 x 10kg 10 x 10kg Cable Crossover (Down) 15 x 20kg (2) 10 x 20kg (2) 10 x 25kg (2) Cable Crossover (Up) 15 x 25kg (2) 10 x 25kg (2) 10 x 25kg (2) Butterfly 15 x 42kg 10 x 42kg 10 x 42kg Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Jackknife Sit-Up 20 x BW 30 x BW 30 x BW Crunch 30 x BW 30 x BW 30 x BW Push up BW x 30
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TSlambertlai	Nov 4 2008, 10:00 PM Return to original view \| Post #52
Casual Junior Member 470 posts Joined: Nov 2005	Date:04/11/2008 Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( egg , tou Fu, mix vege, potato) soya Tea time: Bread iii)Dinner :Rice, mix vege, chicken, fish, soup Cardio: Jogging 30 minutes, 12.5 speed, cycle random level 16, 25 minutes Workout Ab Crunch Machine 30 x Level 12 20 x Level 11 20 x Level 11 Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Cable Arm Tricep Extension 15 x 45kg 10 x 50kg 10 x 50kg Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Jackknife Sit-Up 20 x BW 30 x BW 30 x BW Exercise Ball Crunch 40 x BW 40 x BW 30 x BW Oblique Crunch Left BW x 30 Right BW x 30 alternate BW x 20 Crunch 30 x BW 30 x BW 30 x BW Push up BW x 30
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TSlambertlai	Nov 7 2008, 12:45 AM Return to original view \| Post #53
Casual Junior Member 470 posts Joined: Nov 2005	Date:06/11/2008 Diet: i) Breakfast: Wan Tan Mee ii)Lunch : mix rice ( Pork, tou Fu, mix vege,yam ) Tea time: Bread iii)Dinner :Rice, mix vege, pork, egg, fish, soup Cardio: Jogging 30 minutes, 12.5 speed, X training, 20 minutes Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Seating Side-Bar Row 15 x 70lbs 10x 70lbs 10 x 70lbs Machine Shoulder (Military) Press 15 x 70lbs 10 x 70lbs 10 x 70lbs Full Range-Of-Motion Lat Pulldown 15 x 20kg (2) 10 x 20kg (2) 10 x 20kg (2) Wide-Grip Lat Pulldown 15 x 35kg 10 x 42kg 10 x 42kg Dip Machine 20 x Level 12 15 x Level 12 10 x Level 12
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TSlambertlai	Nov 16 2008, 12:01 AM Return to original view \| Post #54
Casual Junior Member 470 posts Joined: Nov 2005	Date:15/11/2008 Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( Pork, chicken rice) Tea time: Nyoya kuih iii)Dinner :Rice, egg, fish, soup, LALA Cardio: Jogging 20 minutes, 12.5 speed, X training, 30 minutes Crunch 30 x BW 30 x BW 30 x BW Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Exercise Ball Crunch 40 x BW 40 x BW 30 x BW Air Bike Alternate side 20 x BW 20 x BW 20 x BW Decline Reverse Crunch Body Weight x 30 Body Weight x 30 Push up BW x 30
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TSlambertlai	Nov 19 2008, 01:29 AM Return to original view \| Post #55
Casual Junior Member 470 posts Joined: Nov 2005	Date:18/11/2008 Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( mix vege, chicken,) Tea time: Nyoya kuih iii)Dinner :Rice, pork, vege, soup, LALA Cardio: Jogging 30 minutes, 12.0 speed, Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Squat 20 x Level 11 20 x Level 11 20 x level 11 Crunch1 30 x BW 30 x BW 30 x BW Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Crunch2 30 x BW 30 x BW 30 x BW Air Bike Alternate side 20 x BW 20 x BW 20 x BW AB Wheel 20 x BW Push up BW x 30
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TSlambertlai	Nov 19 2008, 10:50 PM Return to original view \| Post #56
Casual Junior Member 470 posts Joined: Nov 2005	Date:19/11/2008 Diet: i) Breakfast: Mee Soup ii)Lunch : mix rice ( chicken and pork,) Tea time: bread iii)Dinner :Rice, fish, vege, ,egg and tomato, soup Workout Crunch1 30 x BW 30 x BW 30 x BW Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Bent Leg Pull-In 20 x BW 20 x BW 20 x BW Crunch2 30 x BW 30 x BW 30 x BW Exercise Ball Crunch 30 x BW 30 x BW 30 x BW Air Bike Alternate side 20 x BW 20 x BW 20 x BW AB Wheel 15 x BW Side Bridge BW x 30 seconds (each side) Push up BW x 30
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TSlambertlai	Nov 21 2008, 01:23 AM Return to original view \| Post #57
Casual Junior Member 470 posts Joined: Nov 2005	Date:20/11/2008 Diet: i) Breakfast: Wan Tan Mee ii)Lunch : mix rice ( pork, potato,egg, mix vege,) Tea time: bread iii)Dinner :Rice, potato, pork, egg, soup Cardio Jogging, speed 12.0 30 minutes, Workout Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Ab Crunch Machine 30 x Level 12 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 Seating Side-Bar Row 15 x 70lbs 10x 70lbs 10 x 70lbs Machine Shoulder (Military) Press 15 x 70lbs 10 x 70lbs 10 x 70lbs Machine Lat Pulldown 10 x Level 8 10 x Level 8 10 x Level 8 Crunch1 30 x BW 30 x BW 30 x BW Leg Pull-In 20 x BW 20 x BW 20 x BW Crunch2 30 x BW 30 x BW 30 x BW Body Twist 30 x BW 30 x BW 20 x BW Push up BW x 30
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TSlambertlai	Nov 28 2008, 12:36 AM Return to original view \| Post #58
Casual Junior Member 470 posts Joined: Nov 2005	Date:27/11/2008 Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( chicken, potato,egg, mix vege,) Tea time: coffee iii)Dinner :Rice, , pork, egg, soup, vege Cardio Jogging, speed 12.5 25 minutes, Workout Knee / Hip Raise On Parallel Bars 30 x BW 20x BW Ab Crunch Machine 30 x Level 12 20 x Level 12 20 x Level 12 Hyperextensions (Back Extensions) Back body weight x 30 Right body weight x 30 Left body weight x 30 Seating Side-Bar Row 15 x 70lbs 10x 70lbs 10 x 70lbs Machine Shoulder (Military) Press 15 x 70lbs 10 x 70lbs 10 x 70lbs Full Range-Of-Motion Lat Pulldown 15 x 20kg (2) 10 x 20kg (2) 10 x 20kg (2) Wide-Grip Lat Pulldown 15 x 35kg 10 x 42kg 10 x 42kg Dip Machine 20 x Level 12 15 x Level 12 10 x Level 12 Push up BW x 30
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TSlambertlai	Nov 30 2008, 12:53 AM Return to original view \| Post #59
Casual Junior Member 470 posts Joined: Nov 2005	Diet: i) Breakfast: Pan Mee ii)Lunch : mix rice ( chicken, potato,egg, mix vege,) Tea time: coffee iii)Dinner :Rice, , fish, tomato egg, soup, vege Cardio Jogging, speed 12.5 25 minutes, Workout Knee / Hip Raise On Parallel Bars 30 x BW 30x BW 20 x BW 10 x BW Ab Crunch Machine 30 x Level 12 20 x Level 12 20 x Level 12 Hyperextensions (Back Extensions) Back body weight x 30 Right body weight x 30 Left body weight x 30 Crunch1 30 x BW 30 x BW 30 x BW Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Machine Bench Press 95lbs x 20 109lbs x 15 109lbs x 10 Cable Crossover (Down) 15 x 20kg (2) 10 x 20kg (2) 10 x 25kg (2) Cable Crossover (Up) 15 x 25kg (2) 10 x 25kg (2) 10 x 25kg (2) Butterfly 15 x 42kg 10 x 42kg 10 x 42kg Push Up BW x 30
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TSlambertlai	Dec 2 2008, 11:57 PM Return to original view \| Post #60
Casual Junior Member 470 posts Joined: Nov 2005	Diet: i) Breakfast: Lo Mee ii)Lunch : mix rice ( chicken, potato,tofu, mix vege,), soup Tea time: nyoya kuih iii)Dinner :Rice, , potato, egg, hot dog,vege,soup Cardio Jogging, speed 12.5 30 minutes, Workout Knee / Hip Raise On Parallel Bars 30 x BW 20x BW 20 x BW Ab Crunch Machine 30 x Level 12 20 x Level 12 20 x Level 12 Hyperextensions (Back Extensions) Back body weight x 30 Right body weight x 30 Left body weight x 30 Squat 20 x Level 12 20 x Level 12 20 x level 12 Cable Arm Tricep Extension 20 x 40kg 15 x 45kg 10 x 50kg Machine Preacher Curls 15 x 25kg 10 x 30kg 10 x 30kg Crunch1 30 x BW 30 x BW 30 x BW Reverse crunch Body Weight x 30 Body Weight x 30 Body Weight x 30 Push Up BW x 30
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