saw the progress you made...
great job...
how long did it take?

i've started in june 2008:)

Spooky looks lean. I saw him in person in gym before.
Anyway, you still play basketball frequently?

hey kelv thanks. Not lean anymore:)

Hardly play too, i have stopped for months!!! I think since 2008!sigh...no kaki adi..

21/03/2009

Cardio (HIIT) 5 mins (15 km/h,9km/h)

Wide Grip Lat Pull Down (palm facing each other)
4 X 12 X 50
2 X 12 X 55

front Pull Down
1 X 12 X 25kg/side
2 X 12 X 30
2 X 10 X 35
1 X 12 X 30

Machine Chest Press
4 X 12 X 55
2 X 12 X 60

Cross Cable Flys
6 X 12 X 50

Crunches
8 X 30 X 20lbs

24/03/09

Cardio 6 mins

Front Pull Down
1 X 12 x 25kg/side
1 X 12 X 30
1 X 12 X 32.5
2 X 12 X 35
1 X 10 X 37.5
1 X 12 X 25

Wide Grip Lat Pull Down
4 X 12 X 50
1 X 7 X 60

Seated Cable Row
1 X 12 X 35
3 X 10 X 40

Upper Row
4 X 12 X 40

Crunches
6 X 30 X 20 lbs

26/03/09

Leg Press
2 X 12 X 120
4 X 12 X 130
2 X 12 X 160

Calf Raise
4 X 30 X 150

Leg Extension
4 X 12 X 70

Cable Triceps Push down
2 X 12 X 20
1 X 12 X 22.5
1 X 12 X 25

Cable Bicep Curls
2 X 12 X 20
1 X 12 X 22.5
1 X 12 X 25

29/3/2009

Cardio 5mins HIIT

DB Incline Chest Press
4 X 12 X 17.5kg/arm
2 X 10 X 20

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

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

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

Cable Triceps Push Down
3 X 12 X 20
3 X 12 X 22.5
3 X 12 X 25

Cable Biceps Curls
3 X 12 X 20
3 X 12 X 22.5
3 X 12 X 25

Crunches
8 X 30 X 20lbs

30/03/09

DB Shoulder Press
4 X 20 X 11.5kg/arm
2 x 15 X 11.5
2 X 12 X 11.5

DB Upright Row
8 X 12 X 11.5kg

Side Lateral Raise
4 X 12 X 6kg

31/03/09

Cardio 5 mins (HIIT)

Machine Lat Pull Down
1 X 12 X 65
2 X 12 X 70
2 X 12 X 80
2 X 12 X 85

Wide Grip Lat Pull Down
2 X 12 X 50
2 X 12 X 55
2 X 12 X 50
2 X 12 X 55

Upper Back Row
2 X 12 X 50
1 X 10 X 50
1 X 12 X 50

DB Shrugs
4 X 20 X 20kg/arm

Triceps (duno what is the name)
3 X 12 X 5

Bicep cable Curls
1 X 12 X 20
1 X 12 X 25
1 X 12 X 27.5

Crunches
8 X 30 X 20lbs

3/4/09

Leg Press
3 X 12 X 50kg
3 X 12 X 100
3 X 10 X 150
2 X 7 X 170

Wide Grip Lat Pull Down
2 X 12 X 50
2 X 12 X 60
1 X 5 X 70

Crunches
6 X 30 X 20lbs
1 X 50 X 20lbs

This post has been edited by Sp00kY: Apr 9 2009, 10:20 PM

5/4/09

Barbell Bench Press
1 X 12 X 40kg
2 X 12 X 60
1 X 10 X 65
1 X 5 X 70

Machine Chest Flys
4 X 12 X 40

Bicep Curls
15 sets

Triceps Press
15 sets

This post has been edited by Sp00kY: Apr 9 2009, 10:21 PM

6/4/09

Shoulder DB Press
4 X 20 X 11.5kg/arm
2 X 15 X 11.5
2 X 12 X 11.5

DB UpRight Row
8 X 12 X 11.5

Side Lateral Raise
5 X 12 X 5.5

This post has been edited by Sp00kY: Apr 9 2009, 10:21 PM

7/4/09

Cardio 5 mins

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

Front Pull Down
1 X 12 X 20kg/side
1 X 12 X 25
1 X 12 X 30
2 X 12 X 35
1 X 12 X 37.5
1 X 12 X 35
1 X 15 X 30

Upper Row
1 X 12 X 40
1 X 12 X 42.5
1 X 12 X 45
1 X 12 X 50

Cable Bicep Curls
5 Sets

Cable Triceps Pushdown
7 sets

Crunches
8 X 30 X 20lbs

nice body! but why u posted so many times? above...

Thanks.Huh?posted so many times?Meaning?:s

8/4/09

Cardio 10 mins

Machine Chest Press
1 X 20 X 20kg/side
3 X 12 X 25
3 X 12 X 30
3 X 12 X 35
2 X 5 X 37.5

Machine Flys
4 X 12 X 42.5

Cable Cross Over
2 X 12 X 45
2 X 12 X 50
1 X 10 X 60

Crunches
6 X 20 X 40

18/4/09

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

Machine Chest Press
1 X 12 X 50
5 X 12 X 55

Cable Flys
4 X 12 X 50

Machine Chest Flys
2 X 12 X 40

Wide Grip Lat Pull Down
6 X 12 X 50
1 X 12 X 45

DB Shrugs
1 X 20 X 17.5kg/arm
3 X 20 X 20

Crunches
8 X 30 X 20lbs


This post has been edited by Sp00kY: Apr 20 2009, 07:32 AM

19/4/09

Cycle 6 mins

Cable Biceps Curls
3 X 15 X 15
Superset
Triceps Cable Push Down
3 X 15 X 15


Cable Biceps Curls
3 X 12 X 17.5
Superset
Triceps Cable Push Down
3 X 12 X 17.5

Cable Biceps Curls
3 X 12 X 20
Superset
Triceps Cable Push Down
3 X 12 X 20

Cable Biceps Curls
3 X 12 X 22.5
Superset
Triceps Cable Push Down
3 X 12 X 22.5

Crunches (machine)
1 X 20 X 60
1 X 20 X 65
1 X 20 X 70
1 X 20 X 75
1 X 20 X 80
1 X 15 X 85
1 X 12 X 90

---

Added on April 21, 2009, 6:22 pm21/4/09

Cardio 10 mins

Front Pull Down
1 X 12 X 25 kg/side
3 X 12 X 27.5
3 X 12 X 30
3 X 5 X 32.5

Wide Grip Lat Pull Down
1 X 12 X 45
3 X 10 X 45

This post has been edited by Sp00kY: Apr 21 2009, 06:22 PM

21/4/09 (2nd session)

DB Shoulder Press
10 X 12 X 11.5kg/arm

DB Upright Row
5 X 15 X 11.5kg/arm

DB Side Lateral Raise
4 X 15 X 4.5kg/arm

This post has been edited by Sp00kY: Apr 22 2009, 03:32 PM

Awalnya =P worked out edi?

oops...should be 21 midnight hahaha