26/5/09

EZY Barbell Shoulder Press
8 X 7 X 30.5kg + EZY bar

DB Upright Row
6 X 15 X 11.5kg/arm

Leg Raise
1 X 30
3 X 20

27/05/2009

Cardio 10 mins

Triceps Push Down
3 X 15 X 15
3 X 12 X 17.5
6 X 12 x 20

Cable Biceps Curls
3 X 15 X 15
3 X 12 X 17.5
6 X 12 x 20

Crunches
8 X 20 X 20 lbs

Notes: My arms are getting used to the exercise sigh...time to change

30/5/09

Cardio 10 mins

MachineLat Pull Down
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70
2 X 7 X 75
2 X 7 X 80
2 X 12 X 70
1 X 12 X 65

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

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

DB Shrugs
4 X 20 X 20kg/arm

Crunches
4 X 20 X 20lbs

Bicycle Crunches
1 X 50
2 X 30

1/6/09

Cycling 10 mins

Machine Incline Chest Press
1 X 12 X 10kg/side
2 X 12 X 15
4 X 7 X 20
1 X 5 X 20

Machine Flys
4 X 15 X 35

Machine Chest Press
2 X 12 X 50
2 X 7 X 60

Cable Cross Over
1 X 15 X 45
1 X 12 X 45
2 X 12 X 50

Bicycle Crunches
4 X 30 X BW

Leg raise
4 X 15

2/6/2009

Leg Curls
2 X 12 X 50

Leg Press
1 X 20 X 80
1 X 30 X 80
1 X 12 X 100
1 X 12 X 120
1 X 12 X 130
1 X 10 X 140
4 X 7 X 150

Leg Curls
4 X 7 X 60

Leg Extension
1 X 12 X 60
4 X 7 X 70

Crunches
2 X 20 X 40
4 X 20 X 70
1 X 10 X 80

3/6/09

Wide Grip Lat Pull Down
3 X 12 X 45
3 X 7 X 50
3 X 7 X 55
1 X 12 X 45

Low Row
4 X 7 X 70

Machine Pull Down
4 X 7 X 70

Bicycle Crunches
4 X 50
super set
Leg Raise
4 X 15

yeap, lost 3 kg recently..

8/6/09
Cardio 5 mins

Machine Chest Press
3 X 12 X 25 kg/side
3 X 12 X 30
3 X 8 X 35
3 X 5 X 40

Another Machine Chest Press
4 X 7 X 60

Machine Flys
4 X 12 X 35

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

10/6/2009

Front Pull Down
1 X 20 X 20kg/side
3 X 12 X 25
3 X 12 X 30
3 X 8 X 35

Machine Pull Down
1 X 12 X 60
4 X 10 X 70

DB Shrugs
4 X 20 X 22.5kg/side

Bicycle Crunches
4 X 50
Super set
Leg Raise
4 X 15

heheeh yeah...i dun change a lot so far so good

ya, but not so hardcore anymore

protein lo and diet