I need some comments and advise for my training below, feel free to comment. I have been training since 4th May 2008.
Before:
Height 178cm
Weight 63kg
4 May 2008
Now:
Height yawn.gif wink.gif
Weight 63+kg
21 June 2008
Goal: Increase Lean muscle and shed off fats.
I do a mixture of machines and free weights. My routine: something like below la, but din follow exact coz sometimes tired.
Monday: Back
1) Body Combat 1 hour
2) Row Down 12 X 6~10 Sets
3) Front Row 12 X 5 Sets
4) Pull Down 12 X 3 Sets (seldom do)
5) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
6) Weight crunches 12 X 5 ~10 sets
7) Stretching
Tuesday: Shoulders
1) Dumbbell raise 12 X 5~8 Sets
2) Dumbbell one arm row 12 X 2~5 Sets
3) Arnold Dumbbell row 12 X 5 ~ 8 Sets
Wednesday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets
Thursday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets
Friday: Basketball
1) trying to put in cardio + Crunches here
Saturday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets
8) Seated Leg Curl 12 X 3 ~ 5 sets
9) Leg extension 12 X 3 ~ 5 Sets
* Almost the same as Wednesday but usually I do more bench press here
Sunday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets
Trying to increase my cardio to around 5 days a week each 30 minutes. The reason I did gradient 15% and speed 7km/h is because this is the most calories i get from the machine. I have tried doing 7.5km/h it shows lesser calories burnt. 30 minutes, i burnt 400++ kcal. Calculated by machine la.
Supplement: MT Nitro-tech, Syntrax 5.0 Matrix, BSN Cellmass, ON Whey, ON 100% Casein
Where's your leg day? And drop body combat on training day. Don't even think of doing it on the day you do weight training.
Jun 30 2008, 05:48 PM
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