Double...

This post has been edited by alzaim: Apr 20 2009, 10:22 PM

internet was out laa..damn annoying..

Okay a few weeks ago..
manage to get my body check up by those machine haha..
soo results came out saw fat level touching 17% already..
after almost 2 month eating everything and anything..

so now change my training like alot..
dont know if it will work or not la..
just put 10mins of cardio on workoutday
and 30mins on non work out day...

Training..
Chest warm up..
with machines abit..

DB Flat press..
25lbs x 14
30lbs x 12
30lbs x 8
30lbs x 10

DB flies
20lbs x 3 ( 12 ~ 8 )

Incline DB press
25lbs x 12
30lbs x 12
30lbs x 8
30lbs x 8

Incline DB flies
20lbs x 3 ( 12 ~ 8)

Skull crashers
30lbs x 12 x 2set

Vertical press
cant remember weights haha..

Ab crunches

Tricep pulldown
23kg x 3 x 10

10mins of cardio..

Anything i should change or modify..
since im trying to lose some fat..



This post has been edited by alzaim: Jun 30 2009, 11:15 PM

ahhhhhhh finally sorted up my life again..

was busy with adjusting to classes n such...
so im back updating this for myself i guess...

now just doing Rippetoes..
since i need to gain a bit more weight n size...

1st week
3 x 5 squat 170lbs
3 x 5 bench press 70lbs (sucks i tell ya)
1 x 5 deadlift 100lbs

prior to work set..did warm up n such..

anyone would like to add anyting??

please??




This post has been edited by alzaim: Oct 14 2009, 06:38 PM

okay i guess its about time i update this for my self..

warm up sets prior to work sets not included..

Squats
3 x 150lbs

Leg press
3 x 230lbs

Dead lift
3 x 90lbs



This post has been edited by alzaim: Apr 28 2010, 02:56 PM

NEW GOALS!!!

Training updated..
bulking to 70kg in 30days...
come come come help me out!!

Diet

Meal 1
oats + peanut butter

Meal 2
rice + chicken

Meal 3
4 eggs and chicken wings

Meal 4
rice and chicken

Shisha For the lungs hahaha..

Meal 5
oats.
protein shake


Legs work out today.

Smith Squats
4 x 15 to 20
110lbs

Lunges
3 x 15

Hack Squats
3 x 10