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

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

offended.

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!!!

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

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

today SPK.

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

noted. thanks for the tips.

---

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

---

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

---

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

---

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