28/04/09

Cable Triceps Push Down
3 X 15 X 15
3 X 15 X 17.5
3 X 12 X 20
3 X 12 X 22.5
2 X 7 X 25

Cable Biceps Curls
3 X 15 X 15
3 X 15 X 17.5
3 X 12 X 20
3 X 12 X 22.5
2 X 7 X 25

Crunches
1 X 20 X 60
1 X 20 X 65
1 X 20 X 70
1 X 15 X 75
1 X 12 X 80
1 X 10 X 85
1 X 12 X 90
1 X 10 X 95

29/04/09

cardio 10 mins

DB Incline Chest Press
1 X 12 X 17.5kg/arm
1 X 12 X 20
3 X 7 X 22.5

DB Flat Chest Press
2 X 12 X 20
3 X 7 X 22.5

Machine Chest Press
2 X 12 X 35kg/side

Machine Flys
2 X 12 X 35
2 X 12 X 40

Machine Lat Pull Down
2 X 12 X 60
2 X 12 X 65
2 X 12 X 70

Machine Crunches
1 X 15 X 80
1 X 15 X 85
1 X 12 X 90
1 X 10 X 95

Thanks john. I am trying hard to inc it for Lat Pull down but i`m having very weak shoulders and i find increasing the poundage will affect my form...sigh...
nonetheless...i will try hard!! Thanks!

30/4/09

Leg Press
2 X 12 X 50kg
2 X 7 X 100
2 X 5 X 150
2 X 5 X 170
2 X 5 X 180

Leg Extension
3 X 9 X 80

Leg koyak-ed

3/05/09

Cardio 20 mins

Wide Grip Lat Pull Down
1 X 12 X 55
2 X 7 X 60
2 X 5 X 65
1 X 4 X 70

Seated Cable Row
1 X 10 X 40
2 X 7 X 45
1 X 10 X 40

Machine Chest Press
1 X 12 X 55
2 X 10 X 60
1 X 7 X 70

Cable Triceps Push Down
3 X 12 X 17.5
3 X 12 X 20
3 X 12 X 22.5

Cable Biceps Curls
3 X 12 X 17.5
3 X 12 X 20
3 X 12 X 22.5

Bicycle crunches
8 X 50

4/5/09

leg Extension
1 X 12 X 60
2 X 7 X 75
2 X 7 X 85

Leg Curls
1 X 12 X 55
2 X 5 X 70
2 X 12 X 60

Leg Press
5 X 7 X 100kg

6/5/09

Machine Chest Press
1 X 12 X 55
2 X 12 X 60
3 X 7 X 70
1 X 12 X 50
1 X 5 X 70

Machine Incline Chest Press
1 X 12 X 35
3 X 10 X 40

Cable Cross Over
1 X 15 X 35
1 X 15 X 40
1 X 15 X 45
1 X 12 X 50
1 X 7 X 60

Crunches
8 X 30 X 20lbs

8/5/09

Machine Lat Pull Down
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70
1 X 7 X 75
1 X 5 X 80
1 X 5 X 80
1 X 5 X 85
1 X 5 X 90
1 X 5 X 95
1 X 5 X 90
1 X 5 X 85
1 X 5 X 80
1 X 5 X 75
1 X 7 X 70
1 X 12 X 65
1 X 12 X 60

Cable Triceps
3 X 12 X 20

Cable Biceps Curls
3 X 12 X 20

Bicycle Crunches
8 X 50

11/05/09

EZY Barbell Shoulder Press
2 X 15 X 22kg+bar
6 X 7 X 27kg+bar
3 X 7 X 30.5kg+bar

Leg Raise
3 X 30 X BW

12/5/09

Wide Grip Lat Pull Down
1 X 12 X 55
3 X 7 X 60
3 X 7 X 65
2 X 5 X 70
1 X 12 X 50
1 X 7 X 60
1 X 7 X 65

Low Row
1 X 10 X 40
1 X 7 X 50
1 X 7 X 60
1 X 7 X 70

Crunches
6 X 20 X 70

16/05/09

DB Incline Chest Press
1 X 12 X 17.5kg/arm
2 X 7 X 20
4 X 7 X 22.5

Machine Chest Press
1 X 12 X 45
2 X 7 X 60
2 X 7 X 70
1 X 12 X 50
1 X 5 X 70

Cable Cross Over
5 X 12 X 45
1 X 5 X 50
1 X 5 X 60

Crunches
8 X 30 X 20lbs

17/5/09

Cardio 10 mins

Cable Triceps Push Down
1 X 15 X 17.5
3 X 12 X 20
3 X 12 X 22.5
3 X 12 X 25
2X 7 X 25

Cable Biceps Curls
1 X 15 X 17.5
3 X 12 X 20
3 X 12 X 22.5
3 X 12 X 25
2 X 7 X 25

I will increase it when i think i can still go ....

The reason that i reduce is because i have somehow reached my max for the day. If i proceed to work on that weight, i will probably do it in a wrong form...hence i rather reduce it to ensure that the form is correct...my training is pretty instinctive

nop..i`m at FF curve;)

OMG, 15km! awesome!

I think i`m not progressing adi sigh...work work ~

18/5/09

Barbell Shoulder Press
1 X 10 X 30.5kg+ezy barbell
1 X 12 X 30.5
4 X 7 X 30.5
1 X 5 X 30.5

DB Side Lateral Raise
4 X 12 X 4.5kg/arm

thanks, tat was months ago...i`m fat now

19/5/09

EZY Barbell Biceps Curls
4 X 12 X 22kg + EZY bar
2 X 10 X 24
2 X 15 X 22

Leg Raise
3 X 30 X BW

20/5/09

Leg Press
3 X 12 X 50kg
3 X 12 X 100
3 X 7 X 150

Leg Curls
3 X 7 X 60

Leg Extension
1 X 12 X 60
1 X 7 X 70
1 X 5 X 80

Calve Raise
4 X 30 X 150

Crunches
8 X 20 X 20lbs

23/05/09

Wide Grip Lat Pull Down
2 X 12 X 45
2 X 10 X 50
2 X 7 X 55
2 X 7 X 60
2 X 7 X 55
2 X 7 X 50
2 X 10 X 45

Upper Row
1 X 12 X 40
3 X 7 X 50

Low Row
1 X 12 X 40
1 X 12 X 50
2 X 7 X 60

Crunches
6 X 30 X 20lbs

24/05/09

Machine Incline Chest Press
2 X 12 X 15kg/side
2 X 7 X 20
2 X 7 X 22.5
2 X 7 X 20

Machine Flys
4 X 15 X 35

Machine Chest Press
1 X 12 X 50
4 X 7 X 60

Cable Cross Over
4 X 15 X 40

Crunches
8 X 20 X 16lbs