Myvi Journal, Free weights & Running
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 Dec 14 2012, 09:55 AM
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#101
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Senior Member
1,527 posts Joined: Jan 2008  
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Body Mass Index: 24.2 kg/m2
Waist-to-Height ratio: 0.53 Percent Body Fat: 19.5% Lean Body Mass: 55.5 kg Your weight is in the normal range. You may need to lose some abdominal fat. Minimum caloric requirements: 2135 Calories per day Your diet should contain at least 78 grams of protein per day. |
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Dec 15 2012, 12:03 PM
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#102
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Senior Member
1,527 posts Joined: Jan 2008
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bench press
1x12x35kg 1x12x32kg 3x12x30kg 3x12x25kg squat 3x15x30kg deadlift 3x10x40kg arnold shoulder press 3x10x10kg pushups 3x20 This post has been edited by myvi5949: Dec 15 2012, 12:07 PM |
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Dec 16 2012, 11:52 AM
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#103
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Senior Member
1,527 posts Joined: Jan 2008
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3km run 21:01
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Dec 23 2012, 11:40 AM
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#104
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Senior Member
1,527 posts Joined: Jan 2008
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deadlift
55kgx3x6 50kgx3x6 db bent row 15kgx4x8 db bench pullovers 12kgx2x8 10kgx2x8 db upright rows 10kgx3x8 barbell row 30kgx3x8 pushups 25,25,10,10 This post has been edited by myvi5949: Dec 23 2012, 11:42 AM |
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Dec 24 2012, 07:49 PM
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#105
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Senior Member
1,527 posts Joined: Jan 2008
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3km run 23 minutes.. (i run like auntie)
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Dec 24 2012, 10:10 PM
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#106
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Senior Member
1,527 posts Joined: Jan 2008
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QUOTE(VeeJay @ Dec 24 2012, 09:01 PM) yeah, especially if you are in your 20s!? 32 young here. yes bro i just start running 5 months ago. i used to run around 5km 3 times a week..but nowadays my calf start to sore around 3km.. i dunno why. maybe cause i gained a bit weight. did you just started running? anyways, dont feel too bad about it, atleast you are doing it, unlike many, who just complain and do nothing about it. cheers mate.  |
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Dec 26 2012, 10:17 PM
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#107
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Senior Member
1,527 posts Joined: Jan 2008
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benchpress
3x6x42kg 2x6x40kg 3x6x35kg 3x6x30kg barbell row 3x6x20kg bench dips 5x12x bodyweight hammercurls 3x10x10kg |
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Dec 28 2012, 08:38 PM
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#108
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Senior Member
1,527 posts Joined: Jan 2008
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squats
3x15x32kg closegrip bench 3x8x32kg military press 3x8x22kg db curls 3x10x10kg pushups 25,25,25 run 3km 20:32 minutes Added on December 28, 2012, 8:45 pm QUOTE(VeeJay @ Dec 24 2012, 10:46 PM) Then you are doing great! I dont think you are overweight here, since you are only 70kg, right? Its more likely the sore is due to untrained muscles. i hope so..one of my goals next year is to run 10k race. As time goes, it will adapt, so no worries there. keep it going, mate.  This post has been edited by myvi5949: Dec 28 2012, 08:45 PM |
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Dec 31 2012, 11:33 PM
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#109
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Senior Member
1,527 posts Joined: Jan 2008
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deadlift
6x6x55kg db bent row 3x10x14kg db pullover 2x10x10kg seated front db row 2x15x8kg pushups 30,30,23 run 3km 21:34 min |
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Jan 1 2013, 07:46 PM
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#110
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Senior Member
1,527 posts Joined: Jan 2008
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run 3km 21:03 min
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Jan 3 2013, 09:24 PM
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#111
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Senior Member
1,527 posts Joined: Jan 2008
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benchpress
1x6x30kg 3x6x40kg 3x6x44kg 3x6x35kg 3x6x30kg db flys 3x8x8kg bench dips 5x12x bodyweight shrugs 3x10x40kg This post has been edited by myvi5949: Jan 5 2013, 08:17 AM |
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Jan 5 2013, 08:18 AM
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#112
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Senior Member
1,527 posts Joined: Jan 2008
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Progress pic
71kg 5/1/2013   This post has been edited by myvi5949: Jan 6 2013, 08:05 PM |
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Jan 6 2013, 08:07 PM
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#113
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Senior Member
1,527 posts Joined: Jan 2008
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run 4km 31:02 min
last km is really slow, but at least i added distance.  try to stay 4km onwards after this and improve speed.. |
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Jan 10 2013, 09:55 PM
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#114
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Senior Member
1,527 posts Joined: Jan 2008
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deadlift
3x8x55kg db bent row 4x8x15kg barbell bent row 4x8x32kg benchpress 3x8x32kg db pullover 3x10x10kg t bar row 3x6x30kg |
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Jan 11 2013, 07:52 PM
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#115
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Senior Member
1,527 posts Joined: Jan 2008
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Run 4km at 28:02 min. good pace. very proud of myself.
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Jan 14 2013, 10:08 PM
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#116
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Senior Member
1,527 posts Joined: Jan 2008
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bench
1x6x30kg 3x6x40kg 1x6x44kg* 3x6x36kg 3x6x30kg bench flys 3x8x8kg tricep dips 5x12xbodyweight |
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Jan 15 2013, 09:54 PM
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#117
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Senior Member
1,527 posts Joined: Jan 2008
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military press
1x8x20kg 1x8x22kg 3x8x25kg arnolds 3x8x10kg pushups 30,30,20 tricep kickback 2x15x6kg |
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Jan 16 2013, 08:08 PM
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#118
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Senior Member
1,527 posts Joined: Jan 2008
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Run 4km at 29:30 min
Hill run intervals x 5 reps |
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Jan 17 2013, 05:23 PM
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#119
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Senior Member
1,527 posts Joined: Jan 2008
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new supplements arrive today..........CRRAZEEEEEE...looking forward to this.
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Jan 17 2013, 10:06 PM
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#120
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Senior Member
1,527 posts Joined: Jan 2008
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deadlift
1x6x50kg 3X6X55kg 3x6x60kg PR db bent row 4x8x15kg barbell bent row 4x8x32kg benchpress 3x8x35kg db pullover 4x10x10kg t bar row 4x6x40kg pushups 25,25,17 i took craze...after one hour i feel nothing at all .. so i took another scoop. nothing. afraid that i bought fake craze... so i just go start the workout. felt more focus. more energy. i did more reps. but maybe this is just placebo effect..need more time to review.  This post has been edited by myvi5949: Jan 17 2013, 11:00 PM |
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