benchpress
1x6x40kg
2x6x45kg
2x6x47kg PR
2x6x45kg
2x6x40kg

db flys
3x10x8kg

db pullovers
1x10x9kg
3x10x12kg

barbel curls
2x8x20kg

pushupsx50

deadlift *
1x6x50kg
3X6X60kg
3x6x55kg

db bent row
3x10x15kg
2x6x15kg

barbell bent row
4x8x35kg

pushup
30,30,15,15,10

military press
1x8x20kg
1x8x22kg
3x8x25kg

upright row
3x10x20kg
3x8x22kg

one arm lat raise
3x12x5kg

hammercurls
3x20x5kg

squats
1x10x20kg
1x10x30kg
3x10x40kg

shrugs
2x10x40kg
2x10x50kg

t bar row
4x8x40kg

incline bench (widegrip)
3x10x30kg
lift bar a little angle lower when doing incline bench to feel the upper chest.. if not it hits more shoulder then chest.
awesome wkout..squats are scary though

This post has been edited by myvi5949: Feb 24 2013, 05:36 PM

run 4km at 28:48 minute

benchpress
1x6x30kg
1x6x40kg
1x6x45kg
3x6x47kg
2x6x45kg
2x6x40kg

db flys
4x12x10kg

db pullovers
3x10x12kg

db curls
3x8x10kg

deadlift
1x6x50kg
1X6X60kg
2x6x65kg PR
2x6x60kg
2x6x55kg

db bent row
2x12x15kg
2x8x15kg

barbell bent row
3x10x30kg
superset military press
3x10x20kg

Run 5km at 40:00 minutes.. finally reach this distance but stop several times along the way..slow and steady wins the race.

good job, instead of stopping, just slow down to recover and continue run again.

Hill run intervals

15 minutes x 3 reps, 3 min rest in between

total distance: 5.6km

going to focus on running this week.. and give my joints a rest.

squats
1x10x20kg
1x10x30kg
3x10x40kg

shrugs
1x10x40kg
1x10x45kg
3x10x50kg

military press
2x8x20kg
2x8x25kg

upright row
2x8x22kg
2x10x22kg

pushups
20,20,15,15,15,15

Run for 30 minutes..

i read that interval training is good to burn belly fat..so i did it with some sprints in between.

forgot to charge my nike sportband..so i dunno the distance today..probably 4km.

Run 5.02km at 38:29 minutes
Pace 7'39"

Good time for me. getting comfortable with this distance..not getting out of breath, but felt soreness around calf area. Next hurdle is 8km..should reach that distance around June-July. i believe in sloww progress.

benchpress
1x6x30kg
1x6x40kg
3x6x50kg PR
2x6x45kg
1x5x45kg*
2x6x40kg
1x5x40kg*

incline bench (widegrip)
2x8x25kg
2x8x30kg

db pullovers
3x12x12kg

tricep dips
10,10,10

Feeling more motivated than usual today..maybe its the preworkout. maybe because i take the day off.
so after weights i run!! im addicted to it now

hill sprints x 10 minutes
easy run x 10 minutes
hill sprints x 10 minutes

total 30 minutes at 3.51km

this is the hill..its easy on the lower part but gets steeper on the top.

military press
3x8x20kg
3x8x25kg

front plate raise
3x15x10kg

side lat raise
3x10x4kg

pushups
25,25,25,25

dont have energy. drain myself from yesterday workout.

This post has been edited by myvi5949: Mar 12 2013, 09:50 PM

my goal was 75kg by March..its already March and im still around 71kg.. so i decided to bring in some reinforcement..mass fusion by nutrabolics. it has 30 servings each serving is 900calories.. i think that 900 calories is too much, so decided to take on 2/3 servings.. thats total 600 surplus calories each day.




TASTE SWEET AS HECK.. i dont like it.

Run 5km 40:23 minutes

tricep dips x 50

closegrip bench
1x8x25kg
3x8x35kg
3x8x37kg

barbell curls
3x8x20kg

shrugs
1x10x40kg
1x10x45kg
2x10x55kg

diamond pushups x100

benchpress
2x10x30kg
3x6x50kg

squat
2x10x30kg
2x10x40kg

deadlift
1x8x40kg
1x8x50kg
1x8x60kg

easy run 30 minutes