will try that....... everytime go to the gym also feel koyak already

No pain no gain. Just do this consistenly for 3 months, you'll get used to it.

You will get addicted to the feeling of koyak, ayam seriouz!.

went to the gym this morning..... did the following....
1. bike between levels 7 & 10 for 30 mins
2. vertical chest 32kg 20 reps 3 sets
3. seated leg press 50kg 20 reps 3 sets
4. row / rear delt 25kg 20 reps 3 sets for two different grip positions
5. leg extensions 16kg 20 reps 3 sets
6. overhead press 15kg 20 reps 2 sets
7. seated leg curls 30lbs 20 reps 3 sets
8. pulldown 25kg 20 reps 3 sets
9. hip adductions 23kg 20 reps 3 sets
10. hip abductions 30kg 20 reps 3 sets
11. seated dip 34kg 20 reps 3 sets

felt damm tired 2 hours after i came home.........

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try to do more lighter weight and more reps and sets in order to lose weight muscle gain..only weight gainer/muscle gainer go for heavier.. Don have to listen to those PT.. Giving nonsence shit and always holding Back something if it wasnt charge for Money ! Who said cant do more on cardio? Cardio exerciseits the most basic things in Life ! And without pushing cardio to limits how to get great stamina to build up strength?! There is no limit for everyone in cardio workout ! unless it's non-advisable from doc or that person doesnt want to increase calories instead of losing it

This post has been edited by holyknight: Apr 3 2015, 08:28 AM

You dig out 6 years old thread and i don't even know what you sayin'

Trollers trying to build up reputations.