http://forum.lowyat.net/ Sun, 15 Nov 2026 02:34:38 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/1088309 weight : 131 kg<br /><br />height : 5 foot 10 (175 cm)<br /><br />age : 24<br /><br />i have a 2 set dumbell at my house ...<br /><br /> i just workout at home, so this is my routine. i do this routine almost 1 month.<br />b4 i started i didnt measure my weight at all include the body fat.<br /><br />so the weight i state above i took last night after i bought the weighing scale. <br /><br />i do this rountine everyday: <br /><br />10 am : i skiping for 20 minutes(everyday), i rest 10 minutes and do weightlifting(<b>set A</b>) which is (monday,wednesday,friday)<br /><br />10 am : i skiping for 20 minutes(everyday), i rest 10 minutes and do weightlifting <b>set B</b> which is (tuesday,thursday)<br /><br /><br /><b>set A</b> = using 6.5 kg both<br />warm puming x 10 (using knee <!--emo&:P--><img src='http://static.lowyat.net/style_emoticons/default/tongue.gif' border='0' style='vertical-align:middle' alt='tongue.gif' /><!--endemo-->) <br />using pro abs x 15 x 3<br />bicep curl x 15 x 3 <br />hammer curl x 15 x 3<br />front shoulder raise x 15 x 3<br />bend press shoulder raise x 15 x 3<br />lateral raise x 15 x 3<br />upright rows x 15 x 3<br />mts row x 15 x 3<br />squat dumbell x 15 x 3<br /><br />set B = using 6.5 kg both<br />warm up puming diamond (using knee ... again) x 10<br />overhead tricep extension x 15 x 3<br />tricep kickback x 15 x 3<br />single arm row x 15 x 3<br />flat chess press x 15 x 3<br />shrugs x 15 x 3<br />lunges x 15 x 3<br />calf x 50<br /><br /><br />i do this everyday i sweat (basah baju ) <!--emo&:P--><img src='http://static.lowyat.net/style_emoticons/default/tongue.gif' border='0' style='vertical-align:middle' alt='tongue.gif' /><!--endemo--><br /><br /><br />n now this is my food plan <br /><br />morning (no specific time)<br /><br />i take protein shake<br /><br />lunch<br /><br />400 gm rice , clolourful<br /><br />night <br /><br />protein shake<br /><br />p/s sometime im snacking with green apple or green tea<br /><br />i calculate : 1400 calorie +/- 100<br /><br /><br /><br />I WANNA ASK U GUYS IS TIT OK 4 ME ..<br /><br />how bout my meal plan ok?<br /><br />is it ok 4 me to cut a lot of calorie ? (i calculate my calorie intake for my weight is 3400 )<br /><br />how bout my weightlifting ok ? ( my friend from fitness first teach me this routine)<br /><br />and then i have infrared sauna at my house .. is sauna is gonna help me to reduce weight. lord_of_narrakazz Member Workout Journals Tue, 07 Jul 2009 18:02:04 +0800