Just my 2 cents, if i were you, this is my sequence if i were to train for these:

Squat
Cable pulldown
DB Chest press
DB overhead press
EZbar overhead ext
DB Fly

noted. thanks for the tips.

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Added on November 21, 2008, 10:52 pm21/11/2008
bfast - oatmeal + wholemeal biscuits
lunch - chicken rice
snack - oatmeal
dinner - rice + loads of vege

cable pulldown
1x8x15lb
1x8x17.5lbs
1x5x20lbs

DB chest press
1x10x20lbs
1x8x25lbs
1x7x30lbs

DB overhead press
1x11x20lbs
1x8x25lbs
1x5x30lbs

EZbar overhead ext
1x12x20lbs
1x10x30lbs
1x8x40lbs

DB lateral raise(each arm)
2x8x15lbs
2x5x20lbs

threadmill
Target : 7km
Incline = 0.0
Speed = 10.0-10.3kmph
Time = 41.45min

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Added on November 23, 2008, 1:44 pm23/11/2008

Bfast - Apple
Lunch - Chicken Foldover
Snack - 3 eggs
Dinner - ???

Squat
2x8x30kg
2x8x35kg
2x8x40kg

Single arm DB row(per arm)
3x5x30kg

DB Overhead press
2x10x10kg
1x10x12.5kg

DB curl
2x8x10kg
1x5x12.5kg

EZbar curl
2x8x15kg
2x8x20kg

Seated Machine Row(no idea what the weight, looks more like lbs then kg)
1x8x25
1x8x35
1x8x45

Treadmill
Target : 2km
Incline = 0.0
Speed = 10.1kmph
Time = 12.25min

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Added on November 25, 2008, 10:08 pm25/11/2008
Bfast - Oatmeal + Banana
Lunch - Rice + Ladies finger + Ikan Pari
Snack - Donut
Dinner - Chicken Soup + Small portion rice + 3 x fish

threadmill
Target : 9km
Incline = 0.0
Speed = Avg 10.2kmph
Time = 53min

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Added on November 26, 2008, 8:51 pm26/11/2008
Bfast - Banana + Oatmeal
Lunch - Meehon
Snack - Oatmeal
Dinner - McChicken Double


Deadlift
3x10x50lbs

DB Chest Press
3x15x15lbs

DB Fly
3x15x10lbs

DB Row
4x15x30lbs

Skullcrusher
3x12x20lbs

Cable pulldown
4x10x12.5lbs

DB Curl
3x12x15lbs
3x10x10lbs

Lateral raise
3x10x10lbs


This post has been edited by andychee81: Nov 26 2008, 08:51 PM