Incorporated some cardio workout today. Felt damnnnnnnn bloody hungry after doing cardio. On the way home saw a security guard eating roti canai. DAMN! I haven't eaten that in over half a year. Or maybe even for a year. My craving for roti canai suddenly shot up to the roof!!! But after having my lunch the craving has reduced. Lunch was awesome. The best meal I've had in a very long time. Cardio does indeed kick up your appetite.


Thursday - Arms Day (1 October 2009)


One-arm Hammer Curls
10 kg x 12
30 lbs x 5
25 lbs x 9


One-arm Dumbbell Curls
10 kg x 10
10 kg x 10
9 kg x 10


One-arm Overhead Triceps Extension
10 kg x 12
25 lbs x 11
10 kg x 10


Triceps Press Machine
85 kg x 12
85 kg x 10
75 kg x 10


Dumbbell Shrugs (Per side)
70 lbs x 16
70 lbs x 15


Wrist Curls
10 kg x 20


Reverse Wrist Curls
5 kg x 10
5 kg x 10
5 kg x 9
5 kg x 10


Treadmill
Warm up 2mins
Constant 11km/h for 10mins
Warm down 2mins


-End of Workout-
Total Workout Time: 65mins


Diet

Preworkout/Breakfast: 250ml Milk, 3 slices Oatmeal Raisin bread, 2 half-boiled eggs
Postworkout/Lunch: Rice fried with sambal, dried prawn sambal and egg + dishes
Coming Soon: 250ml Milk + Whey

Wow your injury sounds really serious... Get well soon bro... Don't push yourself too hard. Do more cardio!

Lower back? Sounds serious... But at least you're still able to do simple workouts

Did some cardio yesterday. Did a bit of cardio today too, since I won't be hitting the gym tomorrow. Wanted to extend cardio longer but decided to ease a little due to the fact that I just did cardio yesterday. Next back day would be on Tuesday... but a friend just messaged me to go futsal on Tues... Really tempted. However they are both mutually exclusive options... I'll decide by tomorrow.

Form for the 3rd set of incline bench press was bad. Didn't go low enough for the last 3-4 reps. Had to reduce the weight for the next set to bring back the form.

I think I could've went for extra reps for cable crossovers. Was just feeling lazy.


Saturday - Chest Day (4 October 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
40 lbs x 10

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
80 lbs x 10


Barbell Bench Press (excluding bar)
90 lbs x 11
100 lbs x 9
100 lbs x 7
90 lbs x 9
70 lbs x 10
70 lbs x 9
70 lbs x 8


DB Incline Bench Press
35 lbs x 11


Cable Crossovers (Total weight)
15 kg x 18
15 kg x 18


Treadmill
Warm up 2mins
Constant 11km/h for 8mins
Warm down 2mins


-End of Workout-

Total Workout Time: 73 mins


Diet

Breakfast: 250ml Milk, 3 half-boiled eggs, 3 slices Chocolate Raisin bread
Lunch/Postworkout: Chicken rice
Coming soon: 250ml Milk + Whey

Good workout today.


Wednesday - Back Day (7 October 2009)

Machine Pulldowns (Overhand grip)
Warmup
35 kg x 10
35 kg x 10

Workout
65 kg x 12
75 kg x 10
65 kg x 10
65 kg x 10


Close-grip Pulldowns (Overhand grip)
110 lbs x 12
120 lbs x 10
120 lbs x 10
110 lbs x 10


Seated Cable Rows
130 lbs x 12
140 lbs x 11
150 lbs x 10
140 lbs x 10
140 lbs x 10
130 lbs x 10


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 55 minutes


Diet
Breakfast: 350ml Milk, 1 Gardenia coffee bun
Brunch: 1 Chicken pau, 2 Wholemeal Tuna Sandwich, 250ml Milk
Late Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 150ml Milk, 2 slices Chocolate Raisin bread
Postworkout: Rice + dishes
Coming Soon: Milk + Whey

Wah gg feeling darn weak today.


Friday - Shoulder Day (9 October 2009)

Seated Smith Shoulder Press (Per dumbbell)
Warm up
20 lbs x 11
30 lbs x 10

Workout
100 lbs x 11
110 lbs x 10
100 lbs x 10
90 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 10
35 lbs x 10


Machine Lateral Raise
25 kg x 16
32 kg x 14
25 kg x 15
25 kg x 13


Reverse Flyes Machine
9 plates x 14
9 plates x 12
8 plates x 13
8 plates x 12


-End of Workout-
Total Workout Time: 58 mins


Diet

Breakfast: 250ml Milk, 2 slices Chocolate Raisin bread, 2 sausages
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milo, 2 mini bananas
Dinner: Rice + dishes

Went to the gym and didn't felt like doing squats today, so I didn't. Did deadlifts instead. The last time I did the deads were a few months ago, basically quite long while la...

Compared to the last time I did deads, now I find it sooo much easier to lift 180lbs. Forearm training has paid off. Previously I could barely even grip 180lbs, but today grip strength was not an issue at all, even till the end of the workout.

Previously I would wobble after every set of deadlifts but now I can still walk fine even at the end of it all. Could even managed to do some leg work with relative ease.

After the last set of deads, my lower back was seriously killing me. I had to stand upright in my best posture to minimize the pain. Traps were sore as hell too. On the other hand, I realized I couldn't squeeze my lats as much as I would like to during execution of the deads. Lats are still not strong enough, I guess.

Btw the bar I used was quite small and light. I think it would weigh only 10kg at best. The octagonal weight plates are still irritating to use as hell.

Should have done extra work for calves but I was running late for dinner, so oh well...


Saturday - Deadlift/Leg Day (10 October 2009)

Deadlift (excluding mini bar)
90 lbs x 8
110 lbs x 7
130 lbs x 7
180 lbs x 5
200 lbs x 5
250 lbs x 1
220 lbs x 4
180 lbs x 5


Leg Curls
75 kg x 12
82 kg x 10


Leg Extensions
75 kg x 12
82 kg x 10


Standing Weighted Calf Raise Machine
88 kg x 17
88 kg x 15


Push-ups
BW x 15
BW x 15


-End of Workout-

Total Workout Time: 65 minutes


Diet
Breakfast: Cereals + Milk
Snack: 2 slices Chocolate Raisin bread
Lunch: Rice + dishes
Preworkout: 250ml Milk, 2 half-boiled eggs, 2 slices Chocolate Raisin bread, 1 mini banana
Postworkout: 250ml Milk + Whey
Dinner (30mins later): Chicken rice, 250ml soya milk, 8 sticks chicken satay

I am so fooking dead. My traps and lower back are super sore. I could barely even get into bed because of the pain in my lower back. I have to keep my lower back straight and controlled at all times to avoid the pain in my lower back. I can't even bend over without being tortured.

I don't think I will recover in time for futsal this Tuesday. I don't think I'll even recover in time for my next workout.

While walking to the gym today, I felt like I was going on a suicide mission. I'm like an OKU, orang cacat. I ended up doing the lighter weights today, but even that felt heavy as hell, even though I rested longer in between sets. After 6 simple sets of easy workouts I felt like I was going to puke and faint. I pity my body, kena torture until like that. I don't think I'll be doing anymore deadlifts in the near future. Trauma already. Somehow though I still managed to do some cardio at the end of the workout. Its ok as long as I maintain a good posture for my lower back.


Sunday - Arms Day (11 October 2009)

One-arm Hammer Curls
10 kg x 12
10 kg x 12
10 kg x 11


One-arm Dumbbell Curls
8 kg x 12
8 kg x 12
8 kg x 12


Triceps Press Machine
75 kg x 12
75 kg x 12
75 kg x 12
65 kg x 12
65 kg x 12
65 kg x 12


Wrist Curls
9 kg x 20
9 kg x 18


Treadmill
Warm up 3mins
11km/h for 8mins
12km/h for 2mins
Warm down 2mins


-End of Workout-
Total Workout Time: 55mins


Diet

Breakfast: 250ml Milk, 1 bun form King's, 1 Prune
Lunch: Porridge + chicken
Preworkout: 3 half-boiled eggs, 350ml Milk
Dinner: Sushi King
Snack: 250ml Milk + Whey

suffering sial.. when sleep also cannot change posture. must lay down flat facing upwards stiff like a kayu.

at the rate it is recovering, if it takes 4 days also ill be happy already lol.

omggg shiatttt. now you're scaring me. LOL.

actually i was doing fine until i decided to push for that last set of 180lbs x 5. i managed to do it, yes, but its the one that contributed most to the damage i think. haha.

Well well well. Almost exactly 2 weeks since I last did a chest workout. Strength seems to have increased slightly, but its probably only because of the long break that allowed me to charge up completely. Form seemed okay, but somehow I felt I use too much of triceps, even though I consciously try to focus more on using the chest.

During cardio, I originally planned to do only 10mins. But a cun chick came and started jogging behind me (I can see thru the reflection), and just looking at her gave me enough motivation to extend the cardio. I would have extended it further had it not been for the fact that I wanna rush home and eat my food.

Btw I have fully recovered from the deadlifts (except my traps still feel abit lenguh). I didn't do chest on Wednesday to allow my body to recover further, but instead I did 2 sets each of light chest work, quads, hamstrings and calves to keep the muscles 'awake', along with an 18min treadmill session.


Friday - Chest Day (16 October 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
30 lbs x 10
30 lbs x 9

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
85 lbs x 10


Barbell Bench Press (excluding bar)
105 lbs x 10
100 lbs x 9
90 lbs x 9
90 lbs x 8
75 lbs x 10
70 lbs x 9
60 lbs x 10
60 lbs x 9


Incline Barbell Bench Press
45 lbs x 10


Cable Crossovers (Total weight)
15 kg x 21
20 kg x 16
15 kg x 18


Treadmill
Warm up 2mins
Constant 11km/h for 8mins
Constant 13km/h for 2mins
Constant 11km/h for 1min
Warm down 2mins


-End of Workout-

Total Workout Time: 80-85 mins


Diet

Breakfast: 250ml Milk, 3 slices Butterscotch bread
Snack: 250ml Milk
Lunch: Rice + dishes
Preworkout: 250ml Milk, 3 half-boiled eggs, 1 slice Butterscotch bread, 1 mini banana
postworkout/Dinner: Rice + dishes
Coming soon: 250ml Milk + Whey

Haha that's what I do usually. Thanks. Maybe I'm not pushing it out enough

Form is quite bad today. Could have been better. Feeling weak. Stomach quite upset today.


Saturday - Back Day (17 October 2009)

Machine Pulldowns (Overhand grip)
Warmup
35 kg x 11
35 kg x 11

Workout
65 kg x 12
75 kg x 10
75 kg x 7
65 kg x 10


Close-grip Pulldowns (Overhand grip)
120 lbs x 12
130 lbs x 9
110 lbs x 10
100 lbs x 10


Seated Cable Rows
130 lbs x 12
140 lbs x 11
140 lbs x 10
140 lbs x 10
130 lbs x 10
130 lbs x 10


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20


-End of Workout-

Total Workout Time: 57 minutes


Diet
Breakfast: Cereals + Milk
Breakfast: 500ml Milk
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 250ml Milk, 2 mini bananas
Postworkout: 200ml Milk + 0.5 Whey
Dinner: Kenny Rogers
Snack: 250ml Milk

Feeling lazy today. Dropped the weights significantly on the first 4 sets, but compensated by working more seriously on the last 2 exercises.

Ranting section
There's this gym senior employee at my place. He's the gym owner's friend or something. When he first came in a few months ago, we were going along well because he was talking about how he wants to improve the gym, expand branches, reduce fees, kickstart more promotions. etc.

But then over the weeks he started pestering me a lot, asking me to intro my friends to the gym. Like, every single damn time I see him, he keeps trying to get me to get my friends to join. Even gave me fliers to distribute to my college mates. Dude, do I look like I give a shit about your revenue figures?

Eventually he realized I don't give a damn and stopped bothering me about it. But he usually goes around the gym talking to members, and that means I still see him all the time. Every time he sees me resting in between sets, he asks me to stop resting and start working out and keeps insisting I shouldn't be resting. Wtf? Annoying little shit. If you're so smart then I'd like to see you do 16 sets consecutively with no rest in between.

And today he ticked me off again. When I was leaving, he was like so shocked to see me leaving in under an hour, and asked me why was I leaving so soon. And then he said something like 'less than 2 hour also wanna leave already? next time don't bother coming to the gym lah!'

I was like, what the fark is your problem!? I told him in all seriousness that time spent in the gym has no correlation whatsoever with workout effectiveness. And when I said that, he gave me that disgusted, 'you're unbelievable!' look, as though I just said the stupidest thing in the history of mankind. He started telling me I am wrong, well, I don't have the time to listen to his idiocy, so I just said bye and walked off. If he wants to be stupid, ignorant and still be proud of his limited knowledge, up to him lah. Its none of my business. Just don't farking irritate me with your Mr-know-it-all nonsense, when you really don't know anything at all.

In case you're wondering what he looks like, he looks like an old, wrinkly and weak ectomorph with the belly of an endomorph. He is that disproportionate. Apparently he's also a diabetic and used to be obese. And now he's trying to assume the role of a PT in the gym by learning from the other (mostly) incompetent PTs there.

But well, if you think about it, there is actually a huge advantage in being stupid, ignorant, yet confident. This deadly but beneficial combination allows you to connect with the majority of the rest of the world, who, coincidentally, also happens to hold the same qualities, hence ensuring yourself a reasonably comfortable social life, as well as guaranteeing you a position in society.


Sunday - Shoulder Day (18 October 2009)

Seated Smith Shoulder Press
Warm up
30 lbs x 10
30 lbs x 10

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
85 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 12
40 lbs x 11


Machine Lateral Raise
32 kg x 15
32 kg x 15
32 kg x 13
32 kg x 13


Reverse Flyes Machine
8 plates x 16
9 plates x 14
9 plates x 12
8 plates x 11


-End of Workout-
Total Workout Time: 55 mins


Diet

Breakfast: Cereals + Milk
Lunch: Chicken rice, Ribena, 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 200ml Milk + 0.5 Whey, 1 mini banana
Dinner: Rice + dishes

Diet today sucks.


Monday - Leg Day (19 October 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10
50 lbs x 10
50 lbs x 6

Workout
170 lbs x 11
170 lbs x 10


Leg Curls
75 kg x 12
85 kg x 10
85 kg x 10
68 kg x 12


Leg Extensions
75 kg x 12
75 kg x 12
75 kg x 12


Standing Weighted Calf Raise Machine
88 kg x 15
88 kg x 13
79 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: 58 minutes


Diet
Breakfast: Cereals + Milk
Breakfast: Chicken Pie
Late Lunch/Preworkout 1: Nasi lemak
Preworkout 2: 200ml Milk + 0.7 Whey (dun dare take too much, worried vomit after squats)
Postworkout/dinner: Rice + dishes, Kiwi, Mango

Actually I'm quite happy with the number of sets I'm doing currently so I think I'll stick to it. Great advice there though, thanks.

I do take a lot of rest in between squats... used to do 4 sets of squats last time, but had to cut down to 2. When I do 3 sets or above I get too sick and the rest of the workout becomes counter-productive.

Well, as for Arms, I am aware that my sets are too minimal. Most neglected part ever - Biceps. So I did more sets today than I would usually do. Mock exam tomorrow, Arms day today. Didn't wanna go heavy on the wrist curls for fear of being unable to grip the pen tomorrow.

Btw, yesterday's main preworkout was actually nasi lemak. Lol.


Tuesday - Arms Day (20 October 2009)

Cable Curls
21 kg x 12
24.5 kg x 10
24.5 kg x 10
21 kg x 10


Rope Hammer Cable Curls
forgot x forgot
forgot x forgot


One-arm Hammer Curls
9 kg x 10
8 kg x 10


Cable Curls
17.5 kg x forgot


Triceps Press Machine
85 kg x 12
95 kg x 10
95 kg x 10
85 kg x 9


Triceps DB Overhead Extension
8 kg x 12
8 kg x 12
9 kg x 12
9 kg x 11


Dumbbell Shrugs
70 lbs x 16
70 lbs x 15
60 lbs x 18


Wrist Curls
9 kg x 20
9 kg x 18


Torso Rotation Machine (Per side)
45 kg x 15
45 kg x 15


-End of Workout-
Total Workout Time: 58mins


Diet

Breakfast: 250ml Milk, 2 slices Butterscotch bread
Breakfast: 250ml Milk, 3 sausages
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 350ml Milk
Postworkout/Dinner: Rice + dishes

This post has been edited by wallpaper89: Oct 20 2009, 06:43 PM

Wtf. Felt so weak for the incline DB bench presses. Couldn't go on with my planned workout to do the barbell inclines for 4 x 90lbs x 10 because the bench rosak, cannot adjust. Frustrating. Wasted 10mins calling the PT to check it out. He said maintenance guy not working on Sunday. So because things couldn't go as planned, workout today is kinda everywhere, but still a good one nevertheless.


Sunday - Chest Day (25 October 2009)

Incline Dumbbell Bench Press
Warm up
25 lbs x 10
35 lbs x 10


Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
30 lbs x 10

Workout
100 lbs x 12
120 lbs x 10
130 lbs x 7
110 lbs x 8
100 lbs x 8


Incline Dumbbell Bench Press
45 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10
35 lbs x 10


Barbell Bench Press (excluding bar)
65 lbs x 10
65 lbs x 10


Incline Dumbbell Bench Press
35 lbs x 9


Cable Crossovers (Total weight)
15 kg x 22
20 kg x 15
15 kg x 18


Treadmill
Warm up 3mins
Constant 11km/h for 10mins
Warm down 2mins


-End of Workout-

Total Workout Time: 80 mins


Diet

Breakfast/Preworkout: 350ml Milk, 3 half-boiled eggs, 2 slices Chocolate Raisin bread, 1 mini banana
Lunch/Postworkout: Chicken Rice
Supplementary snack: 250ml Milk + Whey, 1 mini banana

This post has been edited by wallpaper89: Oct 25 2009, 02:21 PM

Feeling very much under the weather today. Spent most of the day sleeping. Worked with lighter weights today, and hence form was very much up to standard. Rest time was shorter than usual due to me sharing the cable pulldowns with two other guys. Taking turns, can't afford to rest as long as I would like to.

Did wide-grip chin-ups for the first time ever today. After 1.5 years. Haha. Quite disappointed though that I could only manage so little reps with good form. Well, whatever.


Monday - Back Day (26 October 2009)

Wide-grip Cable Pulldowns (Overhand grip)
Warmup
70 lbs x 12
80 lbs x 10


Wide-grip Chin-ups
BW x 9
BW x 7


Wide-grip Cable Pulldowns
110 lbs x 12
130 lbs x 10


Close-grip Cable Pulldowns (Overhand grip)
110 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10


Dumbbell Rows
50 lbs x 12
50 lbs x 12
50 lbs x 12


Seated Cable Rows
130 lbs x 12
130 lbs x 12
130 lbs x 11


Dumbbell Shrugs (Per dumbbell)
Skip


Treadmill
Warm up 2mins
Constant 11km/h for 8mins
Warm down 2mins


-End of Workout-

Total Workout Time: 60 minutes


Diet
Breakfast: 250ml Milk, 3 slices Butterscotch bread, 1 mini banana
Breakfast: 250ml Milk
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 350ml Milk, 2 mini bananas
Postworkout/Dinner: Rice + dishes, Orange Juice
Snack: 250ml Milk + Whey

Haha. I was telling you guys about the ignorant noob on my last shoulder day which was 9 days ago. And today he did it again. He was 'teaching' some old guy how to use the machines. Then the old guy said he wanted to work the back muscles of his legs, which was his hamstrings. Then the ignorant noob kept asking him to do the leg press machine. The old man said that's not it, I don't want to do this one, but the ignorant noob kept insisting the leg press machine is the 'best' workout for legs because it involves '3 steps'. Oi noob, whenever was there such a thing as a 'best' workout? And I have no idea what 3 steps is he talking about.

Another big guy came over and told the old man that leg curls will work the hamstrings, which was positioned strategically just beside the leg press machine. The old man agreed that that was what he was looking for, but then the noob guy kept insisting for the old man to do the leg presses instead, insisting that he was more knowledgeable and that he is the 'chief trainer' of all the trainers at the gym, and that he should know better. Omg damn arrogant sial. When the old man finally decided to do the curls and ignored this 'chief trainer', the 'chief trainer' gave that macam puk1 face and walked away.

Chief trainer? I mean come on. This guy knows nuts about exercising. Why is he the chief trainer!? And why is he so proud of himself? I mean, he. knows. nuts!!!


Tuesday - Shoulder Day (27 October 2009)

Seated Smith Shoulder Press
Warm up
30 lbs x 10
30 lbs x 10

Workout
100 lbs x 12
110 lbs x 11
100 lbs x 10
90 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 9
35 lbs x 10


Machine Lateral Raise
32 kg x 15
32 kg x 14
25 kg x 15
25 kg x 15


Reverse Flyes Machine
8 plates x 16
9 plates x 14
9 plates x 12
8 plates x 12


-End of Workout-
Total Workout Time: 52 mins


Diet

Breakfast: 250ml Milk + Whey, Gardenia Chocolate bun
Lunch: Bihun sup + Random stuff
Preworkout: 3 half-boiled eggs, 350ml Milk
Postworkout: 250ml Milk + Whey

This post has been edited by wallpaper89: Oct 27 2009, 06:47 PM

Yup yup

Oh shit. I wanted to do 180lbs squats today. And that's what I thought I did. Until I came home and recounted the plates in my mind and realized that I miscounted!!! Damn!


Wednesday - Leg Day (28 October 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10
70 lbs x 10

Workout
170 lbs x 12
170 lbs x 10


Leg Curls
75 kg x 12
82 kg x 10
82 kg x 10
75 kg x 10


Leg Extensions
75 kg x 12
82 kg x 11
75 kg x 10
68 kg x 12


Standing Weighted Calf Raise Machine
88 kg x 16
88 kg x 15
79 kg x 15
79 kg x 15


-End of Workout-

Total Workout Time: 58 minutes


Diet
Breakfast: 350ml Milk, 3 slices Chocolate raisin bread
Lunch: Fried rice + random stuff
Preworkout: 300ml Milk, 3 half-boiled eggs, 1 slice chocolate raisin bread
Postworkout/dinner: Rice + dishes

This post has been edited by wallpaper89: Oct 28 2009, 07:44 PM

Incline bench press still not fixed. I complained on Sunday. Then I complained again on Tuesday. Apparently the maintenance guy finally came over today and fixed it.... But its still stuck!? Lodged another complaint. It better be ready by Sunday so I can use it!


Thursday - Arms Day (29 October 2009)

Wavy-bar thingy Curls (excluding bar)
35 lbs x 12
40 lbs x 10
40 lbs x 10
40 lbs x 9


Concentration Curls
8 kg x 12
9 kg x 10
9 kg x 10
8 kg x 10


Triceps Press Machine
95 kg x 12
95 kg x 10
95 kg x 10
85 kg x forgot


Triceps DB Overhead Extension
8 kg x 12
9 kg x 12
9 kg x 12
9 kg x 12


Dumbbell Shrugs
60 lbs x 20
70 lbs x 16
70 lbs x 15


Wrist Curls
10 kg x 20
10 kg x 18


Reverse Wrist Curls
6 kg x 12
5 kg x 10
5 kg x 8


Torso Rotation Machine (Per side)
55 kg x 20
75 kg x 15


-End of Workout-
Total Workout Time: 67mins


Diet

Breakfast: 250ml Milk + Whey, 1 bun
Lunch: Rice + dishes
Preworkout: 2 half-boiled eggs, 1 sausage cheese bread, 350ml Milk
Postworkout/Dinner: Rice + dishes, Oranges