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 Lambert Workout Journal, ReduceBodyFat

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Sp00kY
post Oct 23 2008, 08:38 AM

Look at all my stars!!
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Senior Member
3,366 posts

Joined: Oct 2005
QUOTE(lambertlai @ Oct 23 2008, 12:22 AM)
oh i see.......i thought just have min speed and max speed... sweat.gif

blink.gif wow, 16 km/h shocking.gif
in my gym just have 1 people can run max 14 only
i think no people can over him
U r my hero notworthy.gif
*
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!!
TSlambertlai
post Oct 23 2008, 11:25 PM

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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.... blink.gif
TSlambertlai
post Oct 24 2008, 12:27 AM

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
TSlambertlai
post Oct 31 2008, 12:57 AM

Casual
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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
Sp00kY
post Oct 31 2008, 06:51 AM

Look at all my stars!!
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Senior Member
3,366 posts

Joined: Oct 2005
QUOTE(lambertlai @ Oct 23 2008, 11:25 PM)
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.... blink.gif
*
haha, i am in FF too but so far everything seems ok.smile.gif
TSlambertlai
post Nov 1 2008, 10:39 PM

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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.smile.gif
*
oh...ya....... rclxms.gif
tennis4life
post Nov 1 2008, 10:44 PM

Getting Started
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Junior Member
278 posts

Joined: May 2008
From: Subang Jaya
QUOTE
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....


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. doh.gif
TSlambertlai
post Nov 1 2008, 10:48 PM

Casual
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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.  doh.gif
*
at Cheras Leisure Mall
TSlambertlai
post Nov 1 2008, 11:43 PM

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
TSlambertlai
post Nov 4 2008, 10:00 PM

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
TSlambertlai
post Nov 7 2008, 12:45 AM

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
TSlambertlai
post Nov 16 2008, 12:01 AM

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
TSlambertlai
post Nov 19 2008, 01:29 AM

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
TSlambertlai
post Nov 19 2008, 10:50 PM

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
TSlambertlai
post Nov 21 2008, 01:23 AM

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
TSlambertlai
post Nov 28 2008, 12:36 AM

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
TSlambertlai
post Nov 30 2008, 12:53 AM

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
TSlambertlai
post Dec 2 2008, 11:57 PM

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
TSlambertlai
post Dec 3 2008, 10:51 PM

Casual
***
Junior Member
470 posts

Joined: Nov 2005

Date:3-12-2008
Diet:
i) Breakfast: Dry wan tan Mee
ii)Lunch : mix rice ( potato,tofu, egg,), soup
Tea time: cake
iii)Dinner :Rice, , vege, fish, yofu, 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

Crunch2
30 x BW
30 x BW
30 x BW

Air Bike
Alternate side
30 x BW
30 x BW
30 x BW

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

Oblique Crunch
Left BW x 30
Right BW x 30
alternate BW x 20

AB Wheel
15 x BW

Push up
BW x 30

This post has been edited by lambertlai: Dec 3 2008, 11:10 PM
TSlambertlai
post Dec 5 2008, 11:27 PM

Casual
***
Junior Member
470 posts

Joined: Nov 2005
Date:4-12-2008
Diet:
i) Breakfast: Mee soup
ii)Lunch : mix rice ( potato,vege, chicken,), soup
Tea time: cake
iii)Dinner :Rice, egg, tofu, fish,soup

Cardio
30 minute, treadmill 12.5 speed

Workout

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

Seating Side-Bar Row
15 x 70lbs
10x 90lbs
10 x 90lbs

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


Wide-Grip Lat Pulldown
15 x 42kg
10 x 42kg
10 x 42kg

Wide-Grip Lat Pulldown (Back)
15 x 42kg
10 x 42kg
10 x 42kg

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

Push up
BW x 30

This post has been edited by lambertlai: Dec 6 2008, 11:40 PM
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