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

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

Date:6-12-2008
Diet:
i) Breakfast: Lo Mee
ii)Lunch : mix rice ( chicken, mix tofu, potato,), soup
Tea time: -
iii)Dinner :Rice, egg, fish, mix vege,soup

Cardio
30 minute, treadmill 12.5 speed

Workout

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


Machine Bench Press
95lbs x 15
109lbs x 10
109lbs x 10

Cable Arm Tricep Extension
15 x 40kg
10 x 45kg
10 x 50kg

Smith Machine Bench Press:Decline

15 x 70lbs
10 x 90lbs
10 x 90lbs

Smith Machine Bench Press :Horizontal
15 x 70lbs
10 x 90lbs
10 x 90lbs

Smith Machine Bench Press :Incline
10 x 70lbs
6 x 70lbs
5 x 70lbs


Butterfly
15 x 42kg
10 x 42kg
10 x 42kg

Push Up
BW x 30

Date:9-12-2008
Diet:
i) Breakfast: Mee soup
ii)Lunch : Pao, Bread and soya bean
Tea time: -
iii)Dinner :Rice, egg, mix vege, soup

ABS workout
Crunch1
30 x BW +7.5kg
30 x BW +7.5kg
30 x BW +7.5kg

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

Crunch2
30 x BW +7.5kg
30 x BW +7.5kg
30 x BW +7.5kg

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


Oblique Crunch (3 Set)
Left BW x 30
Right BW x 30
alternate BW x 30

AB Wheel
15 x BW

Push up
BW x 30

This post has been edited by lambertlai: Dec 10 2008, 01:30 AM

Date:13-12-2008
Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch : Fruit Juice, Mee soup
Tea time: -
iii)Dinner :Rice, egg, mix vege, fish, soup

Cardio
X-Cross Trainig 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 30
Right body weight x 30
Left body weight x 30

Machine Bench Press
95lbs x 10
95lbs x 10
95lbs x 10

Smith Machine Bench Press:Decline
15 x 70lbs
10 x 90lbs
10 x 120lbs

Smith Machine Bench Press :Horizontal
15 x 70lbs
10 x 90lbs
10 x 90lbs

Smith Machine Bench Press :Incline
10 x 50lbs
8 x 70lbs
8 x 70lbs

Butterfly
15 x 42kg
10 x 49kg
10 x 49kg

Push Up
BW x 25

This post has been edited by lambertlai: Dec 14 2008, 01:37 AM

Date:16-12-2008
Diet:
i) Breakfast: Che Cheong Fun
ii)Lunch : -
Tea time: -
iii)Dinner :Rice, mix vege, pork,potato soup


ABS workout
Crunch1
30 x BW +7.5kg
30 x BW +7.5kg
30 x BW +7.5kg

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

Crunch2
30 x BW +7.5kg
30 x BW +7.5kg

Exercise Ball Touchers
20 x BW
20 x BW
20 x BW

AB Wheel
15 x BW

Butt-Ups
BW

Push up
BW x 20

Date:20-12-2008
Diet:
i) Breakfast: Pan Mee
ii)Lunch : Pao, 2xEgg, Soup, Bread, HL Milk
Tea time: -
iii)Dinner :Rice, vege, egg, fish, soup

Cardio
35 minutes jogging, 12.00 speed.


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

Hyperextensions (Back Extensions)
Back body weight x 20
Right body weight x 30
Left body weight x 30

Seating Side-Bar Row
10 x 120lbs
10x 120lbs
10 x 120lbs

Machine Shoulder (Military) Press
15 x 70lbs
10 x 90lbs
10 x 120lbs

Wide-Grip Lat Pulldown
15 x 42kg
10 x 49kg
10 x 49kg

Wide-Grip Lat Pulldown (Back)
15 x 32kg
10 x 42kg
10 x 42kg

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

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

Date:22-12-2008
Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch : Mee soup,Egg, Juice
Tea time: -
iii)Dinner :Rice, vege, mushroom, chicken, prawn

Cardio
30 minutes jogging, 12.00 speed.
25 minutes cycle.

AB Workout

Crunch1
30 x BW +7.5kg
30 x BW +7.5kg
30 x BW +7.5kg

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

Crunch2
30 x BW
30 x BW
30 x BW

Date:24-12-2008
Diet:
i) Breakfast: Mee Soup
ii)Lunch : Loh Pan mee
Tea time: -
iii)Dinner :Rice, vege, pork, egg, fish, soup

Cardio
30 minutes jogging, 12.00 speed.

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

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

Seating Side-Bar Row
10 x 70lbs
10x 92lbs
10 x 92lbs

Machine Shoulder (Military) Press
10 x 70lbs
10 x 92lbs
10 x 92lbs

Wide-Grip Lat Pulldown
10 x 42kg
10 x 42kg
10 x 49kg

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

Cable Crunch
25 x 30kg
25 x 40kg
25 x 45kg

Seated Cable Rows
10 x 45kg
10 x 50kg
10 x 55kg

Date: 5/01/2009

Diet:
0700: Potato, 3 x Potato Bun, HL Milk, Oat, Egg
1400: Loh Mee, Soya Bean Drink
2030: HL Milk
2100: Fish, Egg, Vege, HL Milk

Cardio:
Jogging 12 speed, 35 minutes,

Workout:

Hyperextensions (Back Extensions)
Back body weight x 20
Right body weight x 30
Left body weight x 30

Cable Crunch
30 x 30kg
30 x 40kg
30 x 45kg

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

Push up
30 x BW

Lazy update 2 days workout

Date:9-1-2009

Diet:
0700: Oat+ Honey, Potato, Vege, Egg
1400: Pan Mee
2125: Half rice, prown, soup, vege, chicken
2135: 2 pcs of small Cake
2230: Soya Bean Ice

Cardio:
Jogging speed 12.5, 30 minutes
X cross Training Level 12, 25 minutes

Workout:

Hyperextensions (Back Extensions)
Back body weight x 20
Right body weight x 30
Left body weight x 30

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

Wide-Grip Lat Pulldown
15 x 35kg
10 x 42kg
10 x 42kg

Cable Crunch
30 x 30kg
30 x 40kg
30 x 45kg

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

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

This post has been edited by lambertlai: Jan 10 2009, 12:53 AM

Date:16-1-2009

Diet:
1100: Pan Mee
1500: Bread + HL Milk
2000: Pizza Hut Dinner


Cardio:
Jogging speed 12.5, 30 minutes


Workout:

Hyperextensions (Back Extensions)
Back body weight x 20
Right body weight x 30
Left body weight x 30

Cable Crunch
30 x 45kg
30 x 50kg
30 x 55kg

Cable Arm Tricep Extension
10 x 45kg
7 x 50kg
6 x 55kg

Seated Cable Rows
10 x 55kg
10 x 55kg
10 x 60kg


Machine Bench Press
95lbs x 10
95lbs x 10
95lbs x 10

Date:21-1-2009

Diet:
0900: Zhu Chuong Fun + HL Milk
1330: Mc porridge, Sprite, Mc Chicken Nuggets
2100: potato, Bread, Soya bean


Cardio:
Jogging speed 11.5, 25 minutes
cycle random level 12, 20 minutes


Workout:

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
30 x BW

Cable Crunch
30 x 45kg
30 x 50kg
30 x 55kg

Dip Machine
10 x Level 11
10 x Level 12
10 x Level 12

Machine Lat Pulldown
10 x Level 9
10 x Level 9
10 x Level 10

Push up
30 x BW