3km run at 20:45 minutes. flat.

back day:
deadlift 50kg x 3 x 6
barbell row 30kg x 4 x 8
db upright row 10kg x 2x 8
8kg x 2x 8
7kg x 2x 8
db bent row 14kg x 3 x 8
db bench pull over 10kg x 3 x 10
pushups 10, 30, 20, 12

This post has been edited by myvi5949: Dec 1 2012, 05:44 PM

4/12/2012

military press 25kg x 2 x 8
20kg x 2 x 8
flat db flys 7kg x 5 x 10
shrugs 35kg x 3 x 10
flat guillotine press 25kg x 8 x 5

---

Added on December 6, 2012, 7:02 am5/12/12
run 3km flat 21:50 min.

This post has been edited by myvi5949: Dec 6 2012, 07:02 AM

chest:

bench press
1x3x25kg
1x3x35kg
1x6x42kg
3x6x40kg
3x6x35kg
3x6x30kg

db press
4x10x10kg

dips
5x10

pushups
5x10



This post has been edited by myvi5949: Dec 9 2012, 11:24 PM

December 9, 2012, 11:20 pm
back day:

deadlift
40kg x 1 x 10
50kg x 1 x 6
52kg x 3 x 6

db bench pull over
11kg x 3 x 10

barbell row
20kg x 1 x 8
30kg x 3 x 8

pushups
20, 23, 20

db bent row
14kg x 3 x 10

workout at 11 pm.. or am i just dreaming..

squat 1 x 15 x 30kg

benchpress
1x6x20kg
1x6x30kg
1x6x40kg
3x6x42kg
3x6x35kg
3x6x30kg

hammercurls
3x10x10kg

closegrip bench
3x6x32kg

flys
3x10x8kg

pushups
22,20,22

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.

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

3km run 21:01

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

3km run 23 minutes.. (i run like auntie)

yeah, especially if you are in your 20s!?

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.

This post has been edited by VeeJay: Dec 24 2012, 09:03 PM

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.

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.

As time goes, it will adapt, so no worries there. keep it going, mate.

benchpress
3x6x42kg
2x6x40kg
3x6x35kg
3x6x30kg

barbell row
3x6x20kg

bench dips
5x12x bodyweight

hammercurls
3x10x10kg

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 pmi hope so..one of my goals next year is to run 10k race.

This post has been edited by myvi5949: Dec 28 2012, 08:45 PM

deadlift
6x6x55kg

db bent row
3x10x14kg

db pullover
2x10x10kg

seated front db row
2x15x8kg

pushups
30,30,23

run 3km 21:34 min

run 3km 21:03 min

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

Progress pic

71kg 5/1/2013







This post has been edited by myvi5949: Jan 6 2013, 08:05 PM