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 Lambert Workout Journal, ReduceBodyFat

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TSlambertlai
post May 17 2008, 10:52 PM, updated 17y ago

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Joined: Nov 2005
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**
» Click to show Spoiler - click again to hide... «


This post has been edited by lambertlai: Jan 6 2009, 10:58 PM
TSlambertlai
post May 17 2008, 10:56 PM

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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 17 2008, 10:58 PM

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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 17 2008, 10:59 PM

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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 21 2008, 01:37 AM

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470 posts

Joined: Nov 2005
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 shakehead.gif utill there around 7.00pm doh.gif shakehead.gif
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
TSlambertlai
post May 22 2008, 09:53 PM

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Junior Member
470 posts

Joined: Nov 2005
QUOTE(bata @ May 21 2008, 04:06 AM)
do you have any photos? because from your weight and height ratio seems ok......
Chow
*
ok,i will take the photo.
TSlambertlai
post May 22 2008, 09:54 PM

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Junior Member
470 posts

Joined: Nov 2005
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 blink.gif
When i when back home just saw have blood on my leg shocking.gif



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


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TSlambertlai
post May 25 2008, 12:21 AM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 25 2008, 12:22 AM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 28 2008, 10:26 PM

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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 28 2008, 10:27 PM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 30 2008, 10:18 PM

Casual
***
Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post May 30 2008, 10:18 PM

Casual
***
Junior Member
470 posts

Joined: Nov 2005
Date:30/05/2008
Diet:
i) Breakfast: ZhuChangFen
ii)Lunch : Mee Hun Soup
blush.gif cake 2pcs blush.gif
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
TSlambertlai
post May 30 2008, 11:35 PM

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Junior Member
470 posts

Joined: Nov 2005
QUOTE(JIB-89 @ May 30 2008, 11:06 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?
*
hmm.gif 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. unsure.gif

This post has been edited by lambertlai: May 30 2008, 11:55 PM
TSlambertlai
post May 31 2008, 10:14 PM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post Jun 5 2008, 12:03 AM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post Jun 5 2008, 10:51 PM

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Junior Member
470 posts

Joined: Nov 2005
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 blink.gif

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
TSlambertlai
post Aug 18 2008, 11:30 PM

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Junior Member
470 posts

Joined: Nov 2005
QUOTE(jamis @ Jul 4 2008, 09:49 AM)
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
*
wow....long time didnt log in here already, so lazy update sweat.gif
Thanks your advice biggrin.gif
I bought the Multi Vitamin and Protein already and today i start eaten it .

Added on August 18, 2008, 11:31 pm
QUOTE(gunnerboy @ Jul 12 2008, 02:44 AM)
wahhhhhhhh u so rajin!!
*
need to reach my goals.... blush.gif

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



This post has been edited by lambertlai: Aug 22 2008, 01:51 AM
TSlambertlai
post Aug 22 2008, 01:52 AM

Casual
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Junior Member
470 posts

Joined: Nov 2005
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
TSlambertlai
post Aug 26 2008, 12:35 AM

Casual
***
Junior Member
470 posts

Joined: Nov 2005
shakehead.gif rclxms.gif hmm.gif rolleyes.gif rolleyes.gif rclxub.gif
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 rclxub.gif

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