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 apeng journal : The Pursuit For Happyiness, exercise fatboy exercise..hehe

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iamyuanwu
post May 29 2008, 03:07 AM

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Whoa, you do need quite a bit of work. =)

Why not check Mark Rippetoe's workout, or a derivation of it -- Stronglift 5x5:
http://www.bodybuilding.com/fun/wotw52.htm
http://forum.bodybuilding.com/showthread.php?t=712752

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

Build some lean muscles and they shall help burn away the fats. After the workout, do some cardio lah: HIIT training (1 minute sprint - 1min slow - 1min sprint - 1 min slow - repeat 10-15 minutes.
Well, that's my n00bie suggestion. Hope it helps kick start your search for your own routine.
iamyuanwu
post May 29 2008, 11:44 PM

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Control diet means control what you eat, when you eat, & how often you eat.

Normally, weight lifting first before cardio lah... don't want to pancit before lifting.

I think you can start with the Rippetoe/Stronglift 5x5 + HIIT for now. Print this programme and ask your trainer what he thinks. Perhaps he can show you how to squat and deadlift with the right form too. Sometimes, personal trainer's prescription (those in nice-nice gyms) tend to be too mild for visible improvements.
iamyuanwu
post May 30 2008, 05:11 AM

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QUOTE(apengfx- @ May 29 2008, 11:45 PM)
okay. I start my routine next week coz this week got to travel to sarawak.

here my plan for monday 2 June 2008 after googling around on what should i do in gym.

Crunches  3x 15 (Set X Reps)

Cable Pushdowns  3 x 12 (Set X Reps)

Overhead Extensions  2 x 12 (Set X Reps)

Dumbbell Bench Press  3 x 12 (Set X Reps)

Incline Bench Press  2 x 12 (Set X Reps)

Decline Bench Press  2  x 12 (Set X Reps)

the question is, what weight (in kg)  should i use for the dumble and bench press?  icon_question.gif

c&c on the routine is very very welcome  notworthy.gif  notworthy.gif
Err... this is only 1 part of your whole programme right? 5 of the exercises you listed works the triceps, 3 works the chest.
Besides the bench presses, the rest doesn't sound very fat burning to me hmm.gif. But if you could justify the reasons to do it, then you should go ahead. nod.gif
Don't be n00bie like me (started with something pretty heavy... baru a short period -- now susah to keep adding weight & form also cacat unsure.gif ). Use something managable/light then keep adding weight the following sessions.

Lipo6? Ask reyzai and see. He's selling them.

Good luck with your workout, m8! Hope you'll see improvements soon.
iamyuanwu
post May 30 2008, 01:02 PM

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Dei...
Each person have different strength lah. I'm not very strong, so I lift lighter (benchpress about 37kg 5x5 is about max for me). My friend is stronger so he started off by bench pressing about 45kg 3x8.

You've got to try it for yourself before you know your own strength. How to determine for you?... what more in an online forum. Eh, why not get the trainers to help you?

I did a similar programme like yours for a short while. I was lagi n00bie than now, and it turned into a mess of exercises doh.gif... I try to keep it simple now.
iamyuanwu
post Jun 6 2008, 01:48 AM

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Just thought that you might want to give it a try:

Pull ups/chin ups for a super lats+biceps exercise, dips for chest+triceps. =)
iamyuanwu
post Mar 24 2009, 11:47 PM

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Dude, you're looking better already!
Great job!

 

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