Initial weight : 59kg
Weight : 65kg
Target weight : 70kg

Previous workout : Jan 07 - April 08
Location : California Fitness
Workout ratio :
1 Year - 70% Cardio / 30% Weights
3 months - 70% Weights / 30% Cardio
Average workout time : 1.30hr


Food :
Breakfast - Oatmeal
Lunch - Shushi, Fruit
Snack - Oatmeal
Dinner - Rice, Fish, VegeSoup

Treadmill :
Target : 5km
Incline = 0.0 -> 1.5
Speed = 8 - 12kmph
Time = 32min

Free Weights :
Squats - (30kgx5) x 2
Front raise - (5.7kg x 5)
Tricep ext - (15lbsx5) x 3
Unassisted chinup - 5


This post has been edited by andychee81: Mar 27 2015, 09:52 AM

Good luck!

thanks.

12/11/2008
Food :
Breakfast - Oatmeal
Lunch - Claypot Chicken Rice, Salted Vege+Tofu Soup, 1 slice Pineapple.
Snack - Oatmeal
Dinner - Rice, Fish, Vege

Workout :
Squat : 3 x 8 x 30kg
Leg Curl : 2 x 8 x 20lbs
Unassisted Chinup : 2 x 6
Bicep Curl : 4 x 8 x 20lbs
Tricep Ext : 3 x 8 x 12.5lbs
Crunch extension : 3 x 8 x 12.5lbs
Chest Press : 3 x 8 x 20kg
DB Overhead press : 2 x 8 x 20kg

*Finally found the FF in Wisma MBF have more weights section.

This post has been edited by andychee81: Nov 12 2008, 10:22 PM

This fella doesn't need luck. What he needs is discipline and patience. *nuff said*

offended.

go andy!

I support you!!

If you are feeling offended, then I'm sorry. But I'm just stating the fact. You gotta dig yourself through and compared the day since I know you till today.

we all have our own priorities. i'm sure you too. support, encouragement from friend are good, lack any of them, everything would spiral down.


Note for 13/11/2008
*DOMS DOMS DOMS all over the body from yesterday. woot can't wait for syd's vasocharge and pump back the 110lbs squat, 55lbs chest press, 40lbs leg pushup, 12 unassisted chinup, 15 unassisted dip. target back to powaaaaa body. woohoo!!!

carefull with the sushi..dont forget to deworm

wait for my return as well LOL

Hopefully this new project won't stop me from my daily routine.

I can't wait to be back.

---

Added on November 14, 2008, 12:58 ameh, we train running together lar. my running also kaput by now =.=

This post has been edited by metalfreak: Nov 14 2008, 12:58 AM

planning do the cardio in gym, then everyforthnight casual jog with gf at bkt aman, permaisuri or hiking at bkt gasing. no pressure, just enjoy the view and the serenity.

13/11/2008
- Bfast - 3 eggs, oatmeal
- Snack - skipped
- Lunch - Grilled chicken
- Snack - 3 eggs, oatmeal
- Dinner - 2 pau.

EZbar Bicep curl x 2
20lbs x 15
30lbs x 8
40lbs x 5

Seated Cable Row
20lbs x 15
30lbs x 8
40lbs x 5 + 1

Overhead press x 2(explosive push and superslow decend)
15lbs x 15
20lbs x 10

Single arm row x 2
40lbs x 8
50lbs x 5
65lbs x 3

*fingers shaking after 50min of everything.

This post has been edited by andychee81: Nov 14 2008, 11:38 PM

I am just wondering how are you working out your chest and not your triceps? unless you are doing chest isolation exercise..else you will need your triceps....

I'm concentrating more to the chest type of workout i meant. bench press, fly etc etc. somehow the tricep would be worked too right?

I think that's the point he's making.. How are you going to work your chest if you want to rest your tricep

Why not do Triceps/Chest, Biceps/Back, Leg/Shoulders ?

oooooooooooooooooooooooohh now i un i get you guys point liow. bicep and back today then. hehe thanks.

You going FF SPK or LM today?

today SPK.

*waits for an update*

19/11/2008

bfast - oat meal + 3 eggs
lunch - nasi + beef + sotong
dinner - rice + vege + chicken

DB Chest press
2x8x20lbs
2x8x25lbs
1x6x30lbs

DB Fly
2x8x20lbs
2x8x25lbs
1x1x30lbs(kaput)

Cable pulldown
2x8x12.5lbs
2x8x15lbs
1x4x17lbs(arms shake like mad)

Squat
3x8x30kg
1x8x40kg

EZbar overhead ext
3x10x20lbs
*dun have 25lbs....takjadi next one, 30lbs no power to put overhead.

DB overhead press
3x8x15lbs
2x8x20lbs
1x8x30lbs

*itchy butt, felt got some energy, went for treadmill....
Treadmill
Target : 5km
Incline = 0.0
Speed = 9 - 11.5kmph
Time = 29.40min