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..

deadlift
3x8x55kg

db bent row
4x8x15kg

barbell bent row
4x8x32kg

benchpress
3x8x32kg

db pullover
3x10x10kg

t bar row
3x6x30kg

Run 4km at 28:02 min. good pace. very proud of myself.

bench
1x6x30kg
3x6x40kg
1x6x44kg*
3x6x36kg
3x6x30kg

bench flys
3x8x8kg

tricep dips
5x12xbodyweight

military press
1x8x20kg
1x8x22kg
3x8x25kg

arnolds
3x8x10kg

pushups
30,30,20

tricep kickback
2x15x6kg

Run 4km at 29:30 min
Hill run intervals x 5 reps

new supplements arrive today..........CRRAZEEEEEE...looking forward to this.

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

squats
1x10x30kg
1x10x35kg
1x10x40kg
1x2x40kg*
1x10x35kg
1x10x30kg

db lunges
4x15x8kg

hanging leg raises
5x10xbodyweight

wristcurls superset hammercurls
5x10x8kg

crunches x 50

benchpress
1x6x30kg
3x6x45kg
3x6x40kg
3x6x35kg
3x6x32kg

db flys
3x10x8kg

bench dips
5x12x bodyweight

hanging leg raise
5x10

db pullovers
2x6x8kg

hammercurls
1x20x8kg
1x15x8kg
1x10x8kg

superset benchpress
3x8x30kg

Run 4km 31:20 minute.. hot day. fasted.

deadlift
1x6x50kg
3X6X55kg
3x6x60kg

db bent row
4x8x16kg

barbell bent row
3x8x34kg*

*sharp pain on lower back. end lifts.

pushup
20,20,20,20,20

chinups
5,5,5,5

This post has been edited by myvi5949: Jan 26 2013, 11:25 AM

military press
1x8x20kg
3x8x22kg
1x8x25kg*

upright row
2x10x15kg
2x10x17kg
2x10x19kg

db shoulder press
3x8x12kg

pushups
12,13,15,10,10

lower back still sore..

This post has been edited by myvi5949: Jan 27 2013, 07:57 PM

30 min walk/jog

i think i stop lifting for a while.. and focus more on core strength workouts to strengthen my back and abs.

run 4km at 29:11 minutes
pace 7:16

benchpress
1x6x40kg
3x6x45kg
3x6x40kg
3x6x37kg

db flys
3x10x8kg

db pullovers
3x10x9kg

pushupsx55

military press
1x8x20kg
1x8x22kg
3x8x25kg

upright row
3x10x20kg
3x8x22kg

db shoulder press
3x8x12kg

pushups
30,20,15,10

chinup
5,5,5,5

run 4km 28:00 min

i will attempt 5km next time

squats
1x10x20kg
1x10x30kg
3x10x40kg

db bent row
4x10x16kg

db press superset kickbacks
3x15x6kg

Progress pic

71kg 10/2/2013

4km run 29:30 minute

5x hill run interval