Today, i start my workout diary in LYF. Last year i was joined the Clack Hatch Fitness Center. Before that, i also join the fitness center but just a short time only.....

My targets are loss my weight or fat and tummy,and my goal is gain muscle have 6 packs.

Below is my body detail:
Age:23
Sex: Male
Height: 173 cm
Higher Weight: 84kg
Currently weight :~66kg
My goal (Following BMI):63~65kg
Body Fat: 18%~19% (Oct 2008).....
First goal: Loss bodyfat ~10% and weight, tummy 1st
Second goal: gain muscle
Due date: Middle of June 2009 to my 1st Goal

7 days Gym Time table (Jan. until Feb. 2009)


Monday: CH Gym (Cardio + Abs) 5.30pm-7.30pm
Tuesday: Home Gym (Abs +Weight Training) 6.30pm-8.00pm
Wednesday: CH Gym (Cardio + Abs) 6.30pm-8.00pm
Thursday :Home (Abs + Weight Training)5.30pm-7.30pm
Friday: CH Gym (Cardio + Abs) (5.30pm-7.30pm)
Saturday: CH Gym (~4.30pm-7.30pm) (Depends)
Sunday:Rest
**~-> around**


This post has been edited by lambertlai: Jan 6 2009, 10:58 PM

15/5/2008, Thursday
DIET
Breakfast: hot dog x 2
Bread x 3
Egg
Vegetable
HL milk
Lunch: Fu Jian mee

Dinner: Halft rice
Egg
Fish
Chicken

Exercise/Workout/Cardio
CH Gym

Cardio

jogging 40 minutes with 11.1speeds

Workout
-more on Leg
-late go to gym


Leg Extensions
50kg x 10
55kg x 10
60kg x 10

Cable Seated Crunch Have max. 12 Level
9 Level x 30
9 Level x 30

Narrow Stance Leg Press
150kg x 20
200kg x 20
200kg x 20
Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
:Left body weight x 30

Thigh Adductor
50kg x 20
50kg x 20
55kg x 20

This post has been edited by lambertlai: May 25 2008, 12:01 AM

Date:16 May 2008
Diet:
i) Breakfast: Potato, Egg, Bread, Vegetable
ii)Lunch : Lo Ban Mee, Soya
iii)Dinner : Half Rice, Fish, Vegetable, Potato, Egg

Exercise/Workout/Cardio: Home

-My leg so tired because yesterday did a lot of leg mucsle

1) Tuck Crunch
Body Weight x 30
Body Weight x 30
Body Weight x 40

2) Decline Reverse Crunch
Body Weight x 30
Body Weight x 30

3) Seated Flat Leg Pull-In
Body Weight x 30
Body Weight x 30

4) Push up
Body weight x 30

This post has been edited by lambertlai: May 25 2008, 12:02 AM

Date:17/5/2008
Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch : Zhu Chang Fen + Egg without yolk
iii)Dinner : Half rice, Vegetable, chicken, soup

Exercise/Workout/Cardio:
CH Gym

Cardio:
jogging 40 minutes with 11.1speeds
cycling with Random Level 15 in 30 minutes

Knee Raise on parallel bars

Body Weight x 28
Body Weight x 28

Decline Reverse crunch

Body Weight x 28
Body Weight x 28

Push up
Body weight x 30



This post has been edited by lambertlai: May 21 2008, 01:36 AM

Date:18/05/2008

Rest

Date:19/05/2008

Late came back with friends no do home gym anything
before sleep do the 30 push up and 50 of crunch situp and 50 Leg raise

---

Added on May 21, 2008, 1:39 amDate:20/05/2008
Diet:
i) Breakfast: Bread+ egg+ vegetable+potato
ii)Lunch : bread with hot dog
iii)Dinner : half rice egg, vege, chicken

Exercise/Workout/Cardio:
Morning: 30 push up

Afternoon:
Traffic Jam at Jalan Duta utill there around 7.00pm
jogging 40 minutes in 11.1speeds

Knee Raise on parallel bars

Body Weight x 28
Body Weight x 28

Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
Left body weight x 30

This post has been edited by lambertlai: May 21 2008, 01:39 AM

do you have any photos? because from your weight and height ratio seems ok......


Chow

ok,i will take the photo.

Date:21/05/2008
Diet:
i) Breakfast: Mee soup
ii)Lunch : Bread
iii)Dinner : half rice ,vege, fish, chicken,soup

Note: fever, not feeling well, whole day rest.

---

Added on May 22, 2008, 9:57 pmDate:22/05/2008
Diet:
i) Breakfast:Potato, vege, bread
ii)Lunch : Bread
iii)Dinner : Half rice, chicken, potato, soup and vege

Exercise/Workout/Cardio:
Cardio
Package B
Jogging 25 minutes and Cycling 30 minutes

note: today i start to increase the speed from 11.0 to 11.5, until 23 minutes, my stomach felt not very well and my leg also injured

Workout

Decline Reverse crunch

Body Weight x 30
Body Weight x 28


Decline Reverse Bike

Body Weight x 30
Body Weight x 28

My leg injured i also dont know, not feel painful
When i when back home just saw have blood on my leg



This post has been edited by lambertlai: May 25 2008, 12:21 AM


Attached thumbnail(s)

Date:23/05/2008
Diet:
i) Breakfast: Mee
ii)Lunch : Mix Rice
iii)Dinner : Half rice, egg,vege,and soup

Exercise/Workout/Cardio:
after finish teaching class did the workout at home


Crunches
Body weight x 30
Body weight x 30
Body weight x 30

Decline Reverse Crunch
Body weight x 30
Body weight x 20

Decline Leg Pull-In
Body weight x 30
Body weight x 20

Leg Raise
Body weight x 30
Body weight x 20

Decline Reverse Bike
Body weight x 30
Body weight x 10

Cross-Body Crunch
Body weight x 30
Body weight x 20

Date:24/05/2008
Diet:
i) Breakfast: Zhu Chang Fen (dont know english name)
ii)Lunch :sandwich and green tea
iii)Dinner : - tkd then meeting no time to eat

Exercise/Workout/Cardio:
Morning
30 push up

Cardio
Jogging 35 minutes in 11.5 speed

Cable Seated Crunch
Body weight x 30
Body weight x 20

Hyperextensions (Back Extensions)

back body weight x 30
Right body weight x 30
:Left body weight x 30

Knee Raise on parallel bars

Body Weight x30
Body Weight x 20
Body Weight x 10


Wide-Grip Lat Pulldown

35kg x 10
45kg x 10
45kg x 8

Go to gym, training TKD BBC with instructor, is very hard training so tired

Back home

Decline Reverse Crunch

Body weight x 30
Body weight x 20

Decline Leg Pull-In

Body weight x 30
Body weight x 20

This post has been edited by lambertlai: May 25 2008, 12:23 AM

Date:26/05/2008
Diet:
i) Breakfast: Bread, HL Milk
ii)Lunch : Pan Mee
iii)Dinner : Half Rice, Chicken, Tofu, balsam pear, Soup

Exercise/Workout/Cardio:
Home

Crunches
Body weight x 30
Body weight x 30
Body weight x 30

Left side Crunches

Body weight x 30
Body weight x 30
Body weight x 30

right side Crunches

Body weight x 30
Body weight x 30
Body weight x 30

Decline Leg Pull-In
Body weight x 30
Body weight x 20

Decline Reverse crunch

Body Weight x 28
Body Weight x 28

Concentration Curls

Left Dumbbell
10kg x 10
10kg x 10
10kg x 10

Right Dumbbell
10kg x 10
10kg x 10
10kg x 10

Seated Triceps Press
10kg x 20
10kg x 20


Front Dumbbell Raise
Left
10kg x 10
10kg x 10
10kg x 20

Right
10kg x 10
10kg x 10
10kg x 20

Side Dumbbell Raise
Left
10kg x 10
10kg x 10
10kg x 20

Right
10kg x 10
10kg x 10
10kg x 20

Date:28/05/2008
Diet:
i) Breakfast: Mee Hun
ii)Lunch : Soup Hot Dog, Bread
iii)Dinner : HL, Cake

Exercise/Workout/Cardio:
2 and half hours in the gym
Cardio
Package A
Jogging 35 minutes and X Cross Tranner 30 Minutes

Knee Raise on parallel bars

Body Weight x 30
Body Weight x 20

Side, alternate left and right
Body Weight x 15
Body Weight x 15

Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
Left body weight x 30

Wide-Grip Lat Pulldown

35kg x 10
45kg x 10
45kg x 8

Cable Tricep Extension

35kg x 10
40kg x 10
45kg x 10

Decline Close Grip Bench To Skull Crusher

Curl bar
15kg x 10
15kg x 10

Date:29/05/2008
Diet:
i) Breakfast: Wan Tan Mee
ii)Lunch : Soup,2 x Pao, Hot Dog, Egg
iii)Dinner : Half rice, chicken + potato, vege, soup

Date:30/05/2008
Diet:
i) Breakfast: ZhuChangFen
ii)Lunch : Mee Hun Soup
cake 2pcs
iii)Dinner : Half rice, chicken + potato, TouFu, Soup, Pork

Exercise/Workout/Cardio:
Home

Crunch
Body Weight x 40
Body Weight x 40
Body Weight x 30

Twist up Crunch
Left
Body Weight x 30
Body Weight x 30

Right
Body Weight x 30
Body Weight x 30

Leg Pull In
Body weight x 50
Body weight x 40

90 Degree Ankle Reach
Body Weight x 40
Body Weight x 40

Ab Roller
Body Weight x 10

Push up
Body Weight x 30

This post has been edited by lambertlai: May 30 2008, 10:51 PM

Just wanna give my opinion, if you are training properly, training 5 days a week wont be as productive and its definitely physically taxing
Dont really understand your routine though, mind explaining?

may be my diet problem.......
Also, this week have problem for me.........
I will improve it.
currently just drop 1kg. Actually, i need reduce my waist and lower abs fat, have fat layer there.

This post has been edited by lambertlai: May 30 2008, 11:55 PM

Date:31/05/2008
Diet:
i) Breakfast:Mee Hun+HL
ii)Lunch : Lo Pan Mee, tebu ais
iii)Dinner : Half rice, fish, tofu, vege

Exercise/Workout/Cardio:

Cardio
Package B
Jogging 40 minutes speed 11.5 and Cycling 30 minutes

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

Machine Bench Press

42kg x 15
94kg x10
94kg x10

Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
Left body weight x 30

Barbell Decline Bench Press (1st time)

Warm up
30 lbs x 15

50lbs x 10
50lbs x 10
70lbs x 8
50lbs x 10
(Weight exclude with bar)

Barbell Incline Bench Press

50lbs x 10
50lbs x 10
50lbs x 10

(Weight exclude with bar)

Butterfly

35kgx10
35kgx10
35kgx10

Knee Raise on parallel bars

Body Weight x30
Body Weight x 20
Body Weight x 30

Machine Preacher Curl
20kgx10
20kgx10
20kgx10



This post has been edited by lambertlai: Jun 5 2008, 12:02 AM

Diet:
i) Breakfast: Egg, Hot dog, Bread, HL milk
ii)Lunch : Mee Hun soup and kuih x 2
iii)Dinner : Egg, kuih x3, HL

Exercise/Workout/Cardio:
Cardio

Package B
Jogging 40 minutes and Cycling 30 minutes

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

Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
Left body weight x 30


Knee Raise on parallel bars

Body Weight x30
Body Weight x 20
Body Weight x 30

Barbell Decline Bench Press (1st time)

Warm up
50 lbs x 10
70lbs x 10
70lbs x 6

Barbell Incline Bench Press

70lbs x 10
70lbs x 8
70lbs x 8

(Weight exclude with bar)

Butterfly

35kgx10
35kgx10
35kgx10

Machine Bench Press
Level 9 x 10
Level 9 x 7
Level 9 x 5

Cable Tricep Extension
40kg x10
45kg x 10
45 kgx 10
50kgx10

Date:5/6/2008
Diet:
i) Breakfast: Zhu chang fen
ii)Lunch : Kuih x 3
iii)Dinner : Half rice, egg, pork with vege, fish, soup
10.00pm bought from pasar malam, tou fu hua, grill chicken x1

Exercise/Workout/Cardio:
Cardio
Package A
Jogging 30 minutes and X Crossing Tranning 30 Minutes

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

Hyperextensions (Back Extensions)

Front body weight x 30
Right body weight x 30
Left body weight x 30


Knee Raise on parallel bars

Body Weight x 40
Body Weight x 30
Body Weight x 25


Cable Preacher Curl
20kgx10
20kgx10
20kgx10

Machine Bench Press
95kg x 10
95kg x 10
95kg x 9

Wide-Grip Lat Pulldown

Level 9 x 10
Level 10 x 10
Level 10 x 10
Level 11 x 8

This post has been edited by lambertlai: Jun 5 2008, 10:53 PM

hi lambertlai, i think u should do some amendment on ur diet plan. Since u have like 3 meals a day. I would suggest u break ur meals into 6 smaller meals and each meal should be taken with the interval of 3 hours.

As you have asked in the H&F regarding the supplement that u wan to take. I would suggest that u should start to take some fish oil and as well as essential vitamins and nevertheless, Protein.

Pre-workout : eat 1hr or 45mins in prior with high protein and complex cabs food

Post workout : 1-2 scoop (depend on ur weight) of whey + 2 table spoon of dextrose

Pre bed meal (1 hr b4 u sleep) - a glass of hl milk with a scoop of whey. Or u can try cottage cheese.

Essential vitamins : Multivitamin + 1 caps fish oil in the morning + vits c
1 caps fish oil with ur pre workout
2 caps fish oil before u went to bed + vits c

*Do add more protein to each of ur meal. Mee soup is just too much carbs and low protein.

If u r weight 180 lbs then u got to take 180g of protein, so devide the 180/6 = 30g per meal

so a good meal will consist of meat + oat/wholemeal bread OR oat + whey + milk + banana

This post has been edited by jamis: Jul 4 2008, 09:53 AM

wahhhhhhhh u so rajin!!

wow....long time didnt log in here already, so lazy update
Thanks your advice
I bought the Multi Vitamin and Protein already and today i start eaten it .

---

Added on August 18, 2008, 11:31 pmneed to reach my goals....

---

Added on August 18, 2008, 11:45 pmI still got small tummy and fat on my lower AB and waist
How come? I scared if i do more cardio will underweight now is 173 cm and around 66kg already



This post has been edited by lambertlai: Aug 22 2008, 01:51 AM

---

Added on August 22, 2008, 1:50 am
Date:21/08/2008
Diet:
i) Breakfast: wantan mee
ii)Lunch : mix rice( egg, pork, vege)

iii)Dinner : fish, rice, potato, mix vege

Exercise/Workout/Cardio: (Majority :Leg)
Cycle: Random Level 19 in 20 minutes

Squat Machine

Level 10 x 15
Level 10 x 15
Level 10 x 15

Thigh Abductor (inner)

13.5kg x 10
13.5kg x 10
13.5kg x 10

Thigh Abductor (outer)
13.5kg x 10
13.5kg x 10
13.5kg x 10

Leg Extensions
50ibs x 10
55ibsx 10
60ibs x 8

Ab Crunch Machine

Level 11 x 30
Level 11 x 20

Hyperextensions (Back Extensions)

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

Knee Raise on parallel bars

Body Weight x30
Body Weight x 20

Seated Leg Curl
Level 10 x 15
Level 11 x 15
Level 12 x 10

This post has been edited by lambertlai: Aug 22 2008, 01:56 AM

You have learned well, young Padawan. The Force is strong within this one.

thx for the compliment. . u have taught well.

A teacher is only as good as the student. I was seriously impressed. How're the workouts going?

hehe thxm by the way my workouts are doing good, try to adjust the right way to HVT and jones did give me some hint on my workout (reside at the workout journal) and try to hit 8 reps through 5th set and 6th just to push to the max and usually ends with 3-4 reps hehe.

Indeed my chest has a better define just tat i got to work harder for my back. By the way, just ordered an Purple wrath, gona start to kick start may be on nex week if i m not too busy on my work. By the way, u seem to have missing from the forum for quite a while, hows everything?

Been good. The gains are coming steadily. Everything is growing except the waist. =P My workouts are now less than one hour. I'm trying to hit 17.5 inches for the arms barrier with low bodyfat. It seems attainable. We'll see. I'm updating my journal coming Monday.

Awesome, i m trying to aim for 15.5 inch from my 15inch and my HVT routine for 2 months gona end soon and will be replaced by MAX OT for 2 months and repeat HVT again. Anywhere, may the "Gain" be with u.

My arms... still stuck at 13". T___T
Argh... been squatting a while now. And eating quite a lot. Tho no progress on arms.

Date:23/08/2008
Diet:
i) Breakfast: Pan Mee
ii)Lunch : mix rice
iii)Dinner :rice, potato,chicken, vege, soup

Exercise/Workout/Cardio: (Majority :Chest)

Cardio
walk only

Workout:

Butterfly
35kg x 10
35kg x 10
40kg x 8

Cable Crossover (1st time)
15kg x 10
15kg x 10
20kg x 6

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

Horizontal:
70lbs x 10
70lbs x 10
70lbs x 10

Incline
50lbs x 10
50lbs x 10
50lbs x 8

Incline Bench Press
10kg x 10
10kg x 10
10kg x 10

Incline Dumbbell Flyes

10kg x 10
10kg x 10
10kgx 7

Crunches
Body weight x 30
Body weight x 30
Body weight x 30

Machine Bench Press

95lbs x 15
95lbs x 15
105lbs x 10

Barbell Curl
14kg x 10
14kg x 10
14kg x 8

Push up
Body weight x 20 -> Dead, my arm no energy

This post has been edited by lambertlai: Aug 26 2008, 12:36 AM

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

dont u think that volume is a little bit too much? hell man thats like 8 exercise for chest.

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

over trainng aint gonna help u get bigger man.

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

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

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

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

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

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

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

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

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....

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

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

haha, i am in FF too but so far everything seems ok.

oh...ya.......

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

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

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

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