15/2/09

Cardio
7km/h 15% gradient 20 mins

Iso Lateral Front Pull Down
1 X 12 X 20kg/side
1 X 12 X 30kg
2 X 10 X 40kg
2 X 7 X 40kg
2 X 12 X 30kg

Tricep Cable Extension
4 X 15 X 20
4 X 15 X 22.5

Biceps Cable Curl
4 X 15 X 20
4 X 15 X 22.5

17/02/09

EZY BB Shoulder Press
2 X 12 X 40kg
1 X 10 X 40kg
2 X 5 X 40kg
1 X 7 X 40kg

Dumbbell Side Lateral Raise
4 X 12 X 6kg/side
2 X 7 X 8kg/side

Leg Raise
3 X 30 X BW

18/2/2009

Machine Lat PullDown
6 X 12 X 80
2 X 10 X 90

Front PullDown
1 X 12 X 25
5 X 12 X 35
2 X 5 X 37.5

Upper Row
4 X 12 X 40

Seated Cable Row
2 X 12 X 35

Crunches on swissball
8 X 30 X 20lbs

20/2/2009
Machine Incline Chest Press
6 X 12 X 40
2 X 5 X 45

Machine Chest Press
6 X 12 X 50
2 X 7 X 55

Machine Flyz
2 X 15 X 30
1 X 15 X 40
1 X 15 X 35

Wide Grip Lat Pull Down
3 X 12 X 50

Cable Cross Over
2 X 15 X 40
2 X 12 X 50

Crunches
8 X 20 X 20lbs

21/2/09

Leg Press
3 X 12 X 50kg
3 X 12 X 80
3 X 12 X 100
3 X 12 X 120

Leg Curls
4 X 12 X 50

Leg Extension
4 X 12 X 60

Calf Raise
1 X 30 X 100
3 X 30 X 150
1 X 30 X 160

22/02/09

Cardio 10 mins

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

Cable Tricep Push Down
3 X 20 X 40
3 X 15 X 45
3 X 12 X 50
2 X 7 X 60

Super Set with
Cable Bicep Curls
3 X 20 X 40
3 X 15 X 45
3 X 12 X 50
2 X 7 X 60

23/02/09

Sprint 3 mins

DB Incline Chest Press
6 X 10 X 20kg/arm

Machine Incline Chest Press
2 X 12 X 40
2 X 12 X 35

Machine Flys
1 X 15 X 30
1 X 12 X 40
2 X 7 X 50

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

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

Abs (machine)
4 X 20 X 75

Crunches on swiss ball
4 X 30 X 20lbs

Crunches on Swiss Ball... shiok?

yongbn : yupp, to me it is syiok because i hold 20 lbs behind my head

25/2/09

Seated Cable Row
1 X 12 X 30
2 X 12 X 40
1 X 12 X 35

Wide Grip Lat Pull Down
1 X 12 X 50
1 X 12 X 55
1 X 12 X 50
1 X 12 X 45
1 X 12 X 40
1 X 10 x 40

Machine Lat Pull Down
3 X 12 X 70
1 X 12 X 80

Machine Upper Back Row
2 X 12 X 40
2 X 12 X 45

Machine Lower Back
1 X 20 X 50
1 X 20 X 55
1 X 15 X 60
1 X 12 X 65

DB Shrugs
4 X 20 X 17.5kg/arm

Bicycle Crunches
8 X 50 X BW

wah your triceps pushdown. >.< strong sial.

Byknya pulldowns.. total 8 sets sudah.. must be your fav..

its from the cable machine...duno what is that reading though

---

Added on February 28, 2009, 12:35 amdont like it but need more width

This post has been edited by Sp00kY: Feb 28 2009, 12:35 AM

27/2/09

Cardio 15 mins : 10km/h 4% gradient

Squat
1 X 12 X 50kg
1 X 12 X 60
1 X 12 X 80
1 X 12 X 100
1 X 7 X 100
2 X 7 X 120

Leg Press
3 X 12 X 70kg
3 X 12 X 100
3 X 12 X 150

Leg Curls
2 X 12 X 70

Leg Extension
2 X 12 X 70

Crunches on swiss ball
8 X 20 X 20lbs (10 secs rest between sets)

28/2/09

Cable Biceps Curls
More than 10 sets

Triceps Cable Push Down
more than 10 sets
------------------------------------------------------------------------------------------------------------------------------------------
1/3/09

DB Shoulder Press
8 X 12 X 12kg/side

DB Upright ROw
8 X 12 X 12kg/side

Side Lateral Raise
4 X 12 X 6kg/side

Front Lateral Raise
4 X 12 X 6kg/side

Plank
3 X 2 mins X BW
-------------------------------------------------------------------------------------------------------------------------------------------
2/3/09

Cardio 10 mins

Wide Grip Lat Pull Down
1 X 20 X 45
3 X 12 X 50
1 X 7 X 55
1 X 12 X 50

Front Lat Pull Down
1 X 12 X 25/side
3 X 12 X 30
1 X 12 X 35
1 X 12 X 25

Incline Chest Press
4 X 12 X 40

spookU!!!! PICS MATE

okok..will get some but i`m pretty fat now, never jaga diet ....wana bulk until about 75 and then start cutting again......i`m now 70

fuh..u 70 ar..i also 70 ..eheheh..when u stated u were 63 ahheheh...great...

4/3/09

Squat
1 X 12 X 60
1 X 12 X 80
1 X 12 X 100
2 X 7 X 120

Leg Press
1 X 15 X 50
4 X 12 X 100
2 X 5 X 150

Crunches on swiss ball
8 X 30 X 18lbs

lol, madness! 2x7x120kg!

do ATG squat la, it wont hurt your knee one. there is a study shown partial squat will even prone to injury

erh..better not i`m afraid of it turning side-ways hahah..i have stopped squatting for a few months. I started doing it again recently (2 weeks i guess) and realized that it was easier than before...my max weight before i stopped was 125kg and now i can do 120kg (which i think its easier than before)weird. Btw, a mid size lady was squatting 80kg the other day!

This post has been edited by Sp00kY: Mar 6 2009, 08:04 AM

wah haha..respect to the lady.


Anyway, just dropping by to say hi