http://forum.lowyat.net/ Sat, 25 Jul 2026 07:06:38 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/2560817 HI,<br />Knowing and read the benefit of <b>GREEN TEA</b> all around bodybuilding articles etc......<br />trying to incorporate green tea into my daily life. <br />Bought myself a box of 50 pack BOH green Tea at RM8.50 2 weeks ago. today only start my fist cup in the morning. <!--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 />i got a couple question here.<br />1)how many time u use same tea bag to boil? <br />2)any cheaper brand?<br />3)how many cup is ideal per day? <br /><br /><u>Picked some articles and benefit from bodybuilding.com</u><br /> <br /><i><b>&quot;Drinking green tea is one of the easiest ways to rev up your metabolism. A study reported in the American Journal of Clinical Nutrition found that green tea-extract increases the metabolism by 4% over a 24 hour period.<br /><br />Three to five cups a day can help you burn an extra 70 calories a day, which adds up to seven pounds a year, 35 pounds for five years and 70 pounds for 10 years.<br /><br />Green tea has also been shown to inhibit fat absorption—the movement of glucose into fat cells, [support healthy] glucose levels after eating a meal, prevent insulin spikes which prevents fat storage, and reduce appetite. &quot;</b></i><br /><br /><i>25 Reasons Why You Should Start Drinking Green Tea Now</i><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('837f521c9ee150037d07898f92713b69')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="837f521c9ee150037d07898f92713b69" style="display:none"><!--SPOILER END--><br /><a href='http://forum.bodybuilding.com/showthread.php?t=5560171&page=1' target='_blank'>SOURCE</a><br />You Should Start Drinking Green Tea Right Now:<br /><br />1. Green Tea and Cancer<br />Green tea helps reduce the risk of cancer. The antioxidant in green tea is 100 times more effective than vitamin C and 25 times better than vitamin E. This helps your body at protecting cells from damage believed to be linked to cancer.<br /><br /><br />2. Green Tea and Heart Disease<br />Green tea helps prevent heart disease and stroke by lowering the level of cholesterol. Even after the heart attack, it prevents cell deaths and speeds up the recovery of heart cells.<br /><br />3. Green Tea and Anti-Aging<br />Green tea contains antioxidant known as polyphenols which fight against free radicals. What this means it helps you fight against aging and promotes longevity.<br /><br /><br />4. Green Tea and Weight Loss<br />Green tea helps with your body weight loss. Green tea burns fat and boosts your metabolism rate naturally. It can help you burn up to 70 calories in just one day. That translates to 7 pounds in one year.<br /><br />5. Green Tea and Skin<br />Antioxidant in green tea protects the skin from the harmful effects of free radicals, which cause wrinkling and skin aging. Green tea also helps fight against skin cancer.<br /><br /><br />6. Green Tea and Arthritis<br />Green tea can help prevent and reduce the risk of rheumatoid arthritis. Green tea has benefit for your health as it protects the cartilage by blocking the enzyme that destroys cartilage.<br /><br />7. Green Tea and Bones<br />The very key to this is high fluoride content found in green tea. It helps keep your bones strong. If you drink green tea every day, this will help you preserve your bone density.<br /><br />8. Green Tea and Cholesterol<br />Green tea can help lower cholesterol level. It also improves the ratio of good cholesterol to bad cholesterol, by reducing bad cholesterol level.<br /><br />9. Green Tea and Obesity<br />Green tea prevents obesity by stopping the movement of glucose in fat cells. If you are on a healthy diet, exercise regularly and drink green tea, it is unlikely you&#39;ll be obese.<br /><br />10. Green Tea and Diabetes<br />Green tea improves lipid and glucose metabolisms, prevents sharp increases in blood sugar level, and balances your metabolism rate.<br /><br />11. Green Tea and Alzheimer&#39;s<br />Green tea helps boost your memory. And although there&#39;s no cure for Alzheimer&#39;s, it helps slow the process of reduced acetylcholine in the brain, which leads to Alzheimer&#39;s.<br /><br />12. Green Tea and Parkinson&#39;s<br />Antioxidants in green tea helps prevent against cell damage in the brain, which could cause Parkinson&#39;s. People drinking green tea also are less likely to progress with Parkinson&#39;s.<br /><br />13. Green Tea and Liver Disease<br />Green tea helps prevent transplant failure in people with liver failure. Researches showed that green tea destroys harmful free radicals in fatty livers.<br /><br />14. Green Tea and High Blood Pressure<br />Green tea helps prevent high blood pressure. Drinking green tea helps keep your blood pressure down by repressing angiotensin, which leads to high blood pressure.<br /><br />15. Green Tea and Food Poisoning<br />Catechin found in green tea can kill bacteria which causes food poisoning and kills the toxins produced by those bacteria.<br /><br />16. Green Tea and Blood Sugar<br />Blood sugar tends to increase with age, but polyphenols and polysaccharides in green tea help lower your blood sugar level.<br /><br />17. Green Tea and Immunity<br />Polyphenols and flavenoids found in green tea help boost your immune system, making your health stronger in fighting against infections.<br /><br />18. Green Tea and Cold and Flu<br />Green tea prevents you from getting a cold or flu. Vitamin C in green tea helps you treat the flu and the common cold.<br /><br />19. Green Tea and Asthma<br />Theophylline in green tea relaxes the muscles which support the bronchial tubes, reducing the severity of asthma.<br /><br />20. Green Tea and Ear Infection<br />Green tea helps with ear infection problem. For natural ear cleaning, soak a cotton ball in green tea and clean the infected ear.<br /><br />21. Green Tea and Herpes<br />Green tea increases the effectiveness of topical interferon treatment of herpes. First green tea compress is applied, and then let the skin dry before the interferon treatment.<br /><br />22. Green Tea and Tooth Decay<br />Green tea destroys bacteria and viruses that cause many dental diseases.It also slows the growth of bacteria which leads to bad breath.<br /><br />23. Green Tea and Stress<br />L-theanine, which is a kind of amino acids in green tea, can help relieve stress and anxiety.<br /><br />24. Green Tea and Allergies<br />EGCG found in green tea relieves allergies. So, if you have allergies, you should really consider drinking green tea.<br /><br />25. Green Tea and HIV<br />Scientists in Japan have found that EGCG (Epigallocatechin Gallate) in green tea can stop HIV from binding to healthy immune cells. What this means is that green tea can help stop the HIV virus from spreading.<!--SPOILER DIV--></div><!--SPOILER DIV--> gnetey Bodybuilding &amp; Strength Training Wed, 24 Oct 2012 09:15:07 +0800 http://forum.lowyat.net/topic/2423245 [YOUTUBE]M957dACQyfU&amp;feature=[/YOUTUBE]<br /><b><span style='font-size:14pt;line-height:100%'>haha now i know</span></b><br />JUST for sharing, if feel not suitable pls remove it.<br />thanks gnetey Bodybuilding &amp; Strength Training Wed, 11 Jul 2012 10:32:25 +0800 http://forum.lowyat.net/topic/2411005 <b>Becoming A Guarantor /commitment</b><br /><br />some question regard my title here .<br /><br />i been ask to become guarantor for someone who wan to buy a car.<br />so if i agree, later when i wan to buy house/car under my own name . how would bank look at my financial status?<br />would they consider guarantor a burden?<br /><br />thanks gnetey Finance, Business and Investment House Mon, 02 Jul 2012 10:49:43 +0800 http://forum.lowyat.net/topic/2252687 <span style='font-size:16pt;line-height:100%'><span style='color:red'><b>NO PAIN NO GAIN &#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33; <br />WORKOUT&#33;&#33;&#33; WORK OUT A BETTER LIFE&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;&#33;</b></span></span><br />current focus- want to make my abs more obvious and define. on going clean diet and cardio<br /><br />Greetings <!--emo&:respect:--><img src='http://static.lowyat.net/style_emoticons/default/notworthy.gif' border='0' style='vertical-align:middle' alt='notworthy.gif' /><!--endemo--><br /><br />i am newbie here <!--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 />just started gym to archive great body. think will be good if i upload progress and my workout to keep myself motivate and also gather advise from here. i don&#39;t need very bulky body, only wan got visible cutting like<br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('0f1e7867e51887032a6ca4e4b33ee84f')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="0f1e7867e51887032a6ca4e4b33ee84f" style="display:none"><!--SPOILER END--><img src='http://farm4.staticflickr.com/3336/3410210317_da8ccaf412_m.jpg' border='0' alt='user posted image' /><!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br />below is my body on <b>(11/2/2012) </b> <!--emo&:x--><img src='http://static.lowyat.net/style_emoticons/default/doh.gif' border='0' style='vertical-align:middle' alt='doh.gif' /><!--endemo--> , dont know how many % body fat <!--emo&:stars:--><img src='http://static.lowyat.net/style_emoticons/default/rclxub.gif' border='0' style='vertical-align:middle' alt='rclxub.gif' /><!--endemo--> <br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('6b7a0026aa9c3ef606ae17cb337bba32')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="6b7a0026aa9c3ef606ae17cb337bba32" style="display:none"><!--SPOILER END--><b>BEFORE</b><img src='http://img585.imageshack.us/img585/2574/photobsq.jpg' border='0' alt='user posted image' /><br /><b>AFTER 8months</b><img src='http://imageshack.us/a/img255/3853/img0877wj.jpg' border='0' alt='user posted image' /><br /><img src='http://img268.imageshack.us/img268/8756/81847577.jpg' border='0' alt='user posted image' /><!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br />weight : 74.7kg<br />height :172cm<br />from <a href='http://www.scientificpsychic.com/fitness/diet.html' target='_blank'>DIET CALCULATOR</a><br />Body Mass Index: 25.1 kg/m2<br />Waist-to-Height ratio: 0.53<br />Percent Body Fat: 23.6%<br />Lean Body Mass: 57.3 kg<br /><br />this is my latest picture<b>( octorber 2012)</b>, and also my body composition info i took with BP lab 1 months ago<br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('83b7c4f25a1662f561a36565809dfd36')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="83b7c4f25a1662f561a36565809dfd36" style="display:none"><!--SPOILER END--><img src='http://imageshack.us/a/img255/3853/img0877wj.jpg' border='0' alt='user posted image' /><br /><img src='http://imageshack.us/a/img819/7311/canvaswr.png' border='0' alt='user posted image' /><!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><b><u>supplement:</u></b><br /><br /><b>Weight gainer/Whey</b>-i know i with body fat....but my fren AKA my trainer insist me take it instead or whey...( chg to whey on months number 6, start cutting )<br />1)Gaspari Nutrition REAL MASS<br />2)Muscle Juice Revolution 2600(Chocolate) <br />3)BSN True-Mass 5.75lbs (Chocolate Milkshake)<br />4)Dymatize Super Mass Gainer(Banana)<br />5)Gaspari Nutrition REAL MASS(Chocolate Ice Cream) <br />6)Gaspari Nutrition MyoFusion Hydro 5 Lbs<br />7)Nitro-Tech Hardcore Pro Series <br />8)Dymatize ISO 100 - <br />9)Gold Standard 100% Casein - <b>still taking</b><br /><br /><b>BCAA</b><br />Dymatize super amino 4800- <br /><br /><b>Creatine</b><br />DYMATIZE Creatine Monohydrate - (start 13 March - end 31 July) - <b>stopped</b><br /><br /><b>FISH oil OMEga 3</b> - 2 capsule 600mg total EPA+DHA daily - <b>still taking</b><br /><br /><b>BOH Green Tee</b> - have one every morning after breakfast ( incorporate this start from OCT 24) <br /> <br />here is my overall workout routine weekly schedule<br />saturday- chest<br />sunday- biceps<br />monday- back<br />tuesday- triceps<br />wednesday- shoulder<br />thursday- legs<br /><br /><br /><span style='color:blue'><b>MARCH workout Logs</b></span><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('487c794c5b0e614b7dc742f4176b174f')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="487c794c5b0e614b7dc742f4176b174f" style="display:none"><!--SPOILER END--><b>March 03, saturday- chest</b><br />Barbell Bench Press<br />Dumbbell Bench Press<br />Front Raise And Pullover<br />Bent-Arm Dumbbell Pullover <br />Pectoral Machine<br />reverse Pec Fly<br /><br /><b>March 04, Sunday - triceps + Minor back</b><br />Dumbbells triceps extensions<br />Bar pushdowns<br />Overhead Dumbbell Extension<br />Barbell Lying Tricep Extensions<br />Reverse-Grip Pulldowns<br />Wide-Grip Lat Pulldown<br /><br /><b>March 05, Monday - shoulder</b><br />One-Arm Side Laterals-5kg<br />Front Dumbbell Raise-5kg<br />Barbell seated Behind Neck Press<br />Barbell seated Shoulder Press<br />Seated Arnold Shoulder Press<br />Barbell Upright Rows<br /><br /><b>March 06, Tuesday - biceps</b><br />Bicep Curl with Olympic tricep Bar<br />Close-Grip EZ Bar Curl<br />EZ-Bar Curl<br />Reverse Barbell Curl<br />Seated Dumbbell Alternate Bicep Curl- 2.5kg,5kg<br />Concentration Curls-5kg, 7.5kg<br /><br /><b>March 07, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Close-Grip Front Lat Pulldown<br />Underhand Cable Pulldowns<br />Seated Cable Rows<br />Barbell Pullovers<br />One-Arm Dumbbell Row<br /><br /><b>March 08, thursday - LEG</b><br />Barbell Squat <br />Standing Hip Flexors with OLYMPIC PLATES<br />Leg Press <br />Seated Leg Curl <br />Leg Extensions <br />Seated Calf Raise <br /><br /><b>March 10, saturday- chest</b><br />Barbell Bench Press<br />Barbell incline Press <br />Flat Dumbbell Chest Press<br />Pectoral Machine<br />reverse Pec Fly<br />Bent-Arm Dumbbell Pullover <br /><br /><b>March 11, Sunday - triceps</b><br />olympic tricep bar overhead triceps extension<br />Barbell Lying Tricep Extensions<br />Overhead Dumbbell Extension<br />seated Barbell tricep extension<br />Bar pushdowns<br /><br /><b>March 12, Monday - shoulder</b><br />One-Arm Side Laterals-5kg, 7.5kg<br />Front Dumbbell Raise-7.5kg 10kg<br />Barbell seated Behind Neck Press<br />Barbell seated Shoulder Press<br />Seated Arnold Shoulder Press<br />Barbell Upright Rows<br />Dumbbell Shrug <br /><br /><b>March 13, Tuesday - Minor Chest+ biceps</b><br />Barbell Bench Press 10kg, 15kg<br />Dumbbell incline chest press 7.5kg 10kg<br />Bicep Curl with Olympic tricep Bar 10kg<br />EZ-Bar Curl<br />Close-Grip EZ Bar Curl<br />Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg<br />Machine Preacher Curl<br /><br /><b>March 14, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Close-Grip Front Lat Pulldown<br />Underhand Cable Pulldowns<br />Seated Elevated Cable Rows<br />Seated Cable row (wide neutral grip) <br />Barbell Pullovers-5kg,10kg,10kg<br /><br /><b>March 15, thursday - LEG</b><br />Barbell Squat-10kg,15kg,15kg <br />Leg Press <br />Seated Leg Curl <br />Leg Extensions <br />Seated Calf Raise <br /><br /><b>March 17, saturday- chest+ bicep(minor)</b><br />Barbell Bench Press<br />Barbell incline Press <br />Dumbbell incline chest press<br />Pectoral Machine<br />Pec Fly<br />Bent-Arm Dumbbell Pullover 10kg, 12.5kg,12.5kg<br />Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg<br />Machine Preacher Curl<br /><br /><b>March 18 sunday - out station</b><br /><br /><b>March 19, Monday - triceps+biceps</b><br />olympic tricep bar overhead triceps extension<br />Barbell Lying Tricep Extensions<br />seated Barbell tricep extension<br />Bar pushdowns<br />EZ-Bar Curl<br />Close-Grip EZ Bar Curl<br />Seated Dumbbell Alternate Bicep Curl- 10kgx3set<br />Machine Preacher Curl<br /><br /><b>March 20, Tuesday - shoulder</b><br />One-Arm Side Laterals- 7.5kg 7.5kg 10kg<br />Front Dumbbell Raise-7.5kg 7.5kg 10kg<br />Barbell seated Behind Neck Press 10kgx3<br />Barbell seated Shoulder Press 10kgx3<br />seated dumbbell shoulder press 7.5kgx3<br />Barbell Upright Rows<br />Dumbbell Shrug <br /><br /><b>March 21, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Close-Grip Front Lat Pulldown<br />Underhand Cable Pulldowns<br />Seated Elevated Cable Rows<br />reverse Pec Fly<br />One-Arm Dumbbell Row<br />Straight Arm barbell Pullover-5kg,10kg,12.5kg<br /><br /><b>March 22, thursday - Triceps+LEG</b><br />Dumbbells triceps extensions 5kgx3<br />olympic tricep bar overhead triceps extension<br />seated Barbell tricep extension<br />Bar pushdowns<br />Barbell Squat <br />Seated Leg Curl <br />Leg Extensions <br />Seated Calf Raise <br /><br /><b>March 24, saturday- chest</b><br />Barbell Bench Press<br />Barbell incline Press <br />Barbell decline Press <br />Flat Dumbbell Chest Press<br />Pectoral Machine<br />Pec Fly<br />Bent-Arm Dumbbell Pullover <br /><br /><b>March 25, Sunday - triceps + Minor back</b><br />Dumbbells triceps extensions<br />Barbell Lying Tricep Extensions<br />seated Barbell tricep extension<br />Overhead Dumbbell Extension<br />Bar pushdowns<br />Triceps Pushdown - Rope Attachment<br />Wide-Grip Lat Pulldown<br />Elevated Cable Rows<br /><br /><b>March 26, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kg<br />Front Dumbbell Raise-7.5kg 10kg 12.5kgx6rep<br />Barbell seated Behind Neck Press 10kgx3set<br />Barbell seated Shoulder Press 10kg 10kg 12.5kg<br />Seated dumbell Shoulder Press 10kgx3set<br />Barbell Upright Rows 5kg 5kg 10kg<br />Dumbbell Shrug <br /><br /><b>March 27, Tuesday - biceps</b><br />Bicep Curl with Olympic tricep Bar<br />Close-Grip EZ Bar Curl<br />EZ-Bar Curl<br />Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 10kg<br />Concentration Curls-7.5kgx3<br /><br /><b>March 28, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Close-Grip Front Lat Pulldown<br />Underhand Cable Pulldowns<br />Seated Elevated Cable Rows<br />reverse Pec Fly<br />One-Arm Dumbbell Row<br />Bent Over Barbell Row <br /><br /><b>March 29, thursday - LEG+tricep(minor)</b><br />Dumbbells triceps extensions<br />seated Barbell tricep extension<br />Bar pushdowns<br />Triceps Pushdown - Rope Attachment<br />Barbell Squat-10kg,20kg,40kg <br />Leg Press - 20kg,40kg,40kg<br />Seated Leg Curl <br />Leg Extensions <br />Seated Calf Raise <br />-no sit up today, exhausted after leg workout<br /><br /><b>March 31 saturday - out station &quot;Cheng Beng&quot;</b><br />oh gosh i ate a lot today....need to catch up later <!--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 />**SIT up and abs exercise 300 +/- on every workout day. <br />workout to add in later<br />Wide-Grip Rear Pull-Up - lat, bicep, shoulder<br />Dips - Chest Version - tricep<br />Dips - Triceps Version - tricep<br />Pullups - lat, bicep<br />chin up - lat, bicep<br />hanging knee raise<!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><span style='color:blue'><b>April workout Logs</b></span><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('c93bcc371f9f136a9254d6b4934ab19d')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="c93bcc371f9f136a9254d6b4934ab19d" style="display:none"><!--SPOILER END--><i>April New workout add in/eating habit</i><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('7686fd12187072277ec7795411b5277c')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="7686fd12187072277ec7795411b5277c" style="display:none"><!--SPOILER END-->Going to add in something prior to new month, mainly DIP and pull up/chin up<br /><br />so as my eating habit. will try to maintain 5-6 portion of intake everyday<br /><b><i>8AM Morning</i></b><br />weight gainer protein + 2 capsule super amino<br /><b><i>9AM Breakfast</i></b><br />6 scoop of oat<br /><b><i>12pm-1pm Lunch</i></b><br />economic rice( combination of chicken/fish and vege, still cant control since i eat outside, just avoid oily food), <b>1 omega 3 fish oil--&#62; anyone can let me know this better consume dinner or lunch better </b><br /><b><i>3pm TeaTime</i></b><br />6 scoop of oat<br /><b><i>530pm-7pm Half hour Before GYM</i></b><br />6 scoop of oat + 1 banana(if got)+ 2 capsule super amino<br /><b><i>After GYM</i></b><br />weight gainer protein + 2 capsule super amino + creatine 5g<br /><b><i>8pm-9pm Dinner</i></b><br />Economic rice/OAT/Nasi kandar- anything come in prior to my convenience( Principles - avoid oily food, no kuah)<br /><i><b>sleep 11-12am</b></i><br />wake up 730am<br /><!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><b>April 1, Sunday - chest</b><br />Barbell Bench Press <br />Barbell incline Press <br />Barbell decline Press <br />Flat Dumbbell Chest Press 10kg,12.5kg,15kg<br />Pectoral Machine<br />Flat chest Fly 5kg,5kg,7.5kg<br />Bent-Arm Dumbbell Pullover 12.5kg, 15kg, 17.5kg <br />wide grip pull up 3 set with machine help<br /><br /><b><i>abs workout</i></b><br />hanging leg raises 15rep x 4<br />decline bench leg raises 15rep x4<br />decline bench sit up(head down to hip level and back up again) 40rep x4 <br />Dumbbell Side Bend 15kgx20repx2, 20kgx20repx1<br /><br /><b>April 2, Monday - triceps+biceps</b><br />Dumbbells triceps extension<br />seated Barbell tricep extension<br />Overhead Dumbbell Extension <br />Bar pushdowns<br />EZ-Bar Curl<br />Close-Grip EZ Bar Curl<br />Seated Dumbbell Alternate Bicep Curl<br />Seated Barbell Preacher Curl<br />wide grip pull up 3 set with machine help<br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 40rep x4 <br />cable crunch 20rep x 3<br />Tuck Crunch 40rep x 2<br />flat bench leg raise 20repx2<br /><br /><b>April 3, Tuesday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kg<br />Front Dumbbell Raise-7.5kg 12.5kgx2set<br />Barbell seated Behind Neck Press 10kg, 12.5kgx2<br />Barbell seated Shoulder Press 10kg 10kg 12.5kgx2<br />Seated dumbell Shoulder Press 10kg 12.5kg<br />Barbell Upright Rows 10kg 10kg 12.5kg<br />Dumbbell Shrug 20kgx2set 22.5kg<br />wide grip pull up 3 set with machine help<br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 40rep x4 ( 5kg)<br />Tuck Crunch 40rep x 2<br />Dumbbell Side Bend 20kgx20repx3set<br /><br /><b>April 4, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Close-Grip Front Lat Pulldown<br />Underhand Cable Pulldowns<br />reverse Pec Fly<br />One-Arm Dumbbell Row <br />Bent Over Barbell Row 10kgx10x3set<br />Hyperextensions (Back Extensions) 5kg load x20x 3set<br />tricep DIPx10x3set(machine help 30kg)<br /><br /><b><i>abs workout</i></b><br />only able do few due to overload on hyperextensions on back<br />hanging leg raises 10rep x3set , 20repx 2set<br /><br /><b>April 5, thursday - LEG+tricep(minor)</b><br />Dumbbells triceps extensions<br />Lying Barbell tricep extension<br />Bar pushdowns<br />Triceps Pushdown - Rope Attachment<br />Barbell Squat<br />Dumbbell Lunges <br />Leg Press<br />Seated Leg Curl <br />Leg Extensions <br />Seated Calf Raise <br />tricep DIPx10x3set(machine help 23kg)<br />wide grip pull up 3 set with machine help<br /><br /><b>April 7, Saturday - chest</b><br />Barbell incline Press<br />Barbell Bench Press <br />close grip barbell bench press<br />Pectoral Machine <br />Pec fly machine<br />Barbell decline Press 20kgx10x3set<br />Bent-Arm Dumbbell Pullover 12.5kg, 15kg, 17.5kg <br />tricep DIPx10x3set(machine help 23kg)<br />wide grip pull up 3 set with machine help<br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 40rep x2 ( 5kg)<br />flat bench leg raise 20repx2<br />hanging leg raises 10rep x3set<br /><br /><b>April 8, Sunday - triceps + Minor back</b><br />Dumbbells triceps extensions 7.5kg 7.5kg 10kg<br />Barbell Lying Tricep Extensions 10kg 10kg 12.5kg(with fren support last 3)<br />seated Barbell tricep extension 10kg 10kg 12.5kg(with fren support last 3) <br />Overhead Dumbbell Extension 12.5kgx10repx3 set<br />Bar pushdowns <br />Elevated Cable Rows 90kg 100kg 110kg<br />Lever (T-bar) Close Grip Bent-over Row<br /><br /><b>April 9, Tuesday - shoulder</b><br />One-Arm Side Laterals-7.5kg 7.5kg 10kg<br />Front Dumbbell Raise-7.5kg 10kg 12.5kg<br />Barbell seated Behind Neck Press 10kg, 12.5kgx2<br />Seated Arnold Shoulder Press 10kg 12.5kgx2set(with support)<br />Barbell Upright Rows 10kg 10kg 15kg<br />Dumbbell Shrug 20kgx10repx3set<br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 40rep x4<br /><br /><b>April 10, Tuesday - biceps</b><br />Alternate Hammer Curl <br />Barbell Curl 10kgx10repx3set<br />EZ-Bar Curl (dropset) 15kgx10rep-10kgx8rep 3set<br />Close-Grip EZ Bar Curl (dropset)<br />Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg(8rep)<br />Preacher Curl + Machine Preacher Curl (superset) <br /><br /><b><i>abs workout</i></b><br />flat bench leg raise 40repx1 20repx4<br /><br /><b>April 11, Wednesday - back+minor tricep</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip Front Lat Pulldown<br />Seated Cable row (wide neutral grip) <br />reverse Pec Fly<br />Lever (T-bar) wide Grip Bent-over Row 10kg, 20kg, 20kg<br />One-Arm Dumbbell Row <br />Bent Over Barbell Row 10kgx10x3set<br />Dumbbells triceps extensions 7.5kgx10repx3set<br />Dip Machine <br /><br /><b><i>abs workout</i></b><br />Standing Cable Crunch (straight bar) 20repx3set<br />flat bench leg raise 30repx2set<br />decline bench sit up(head down to hip level and back up again)-10kg load 20rep x3set<br /><br /><b>April 12, thursday - LEG</b><br />Barbell Full Squat<br />Dumbbell Lunges <br />Narrow Stance Hack Squats <br />vertical leg press<br />Leg Extensions <br />Seated Calf Raise <br /><br /><b>April 14, Saturday - chest</b><br />Barbell incline Press+incline dumbbell chest press<br />Barbell Bench Press+Pec fly machine<br />vertical grip machine chest press<br />Barbell decline Press <br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg 20kg<br /><br /><b>April 15, Sunday - triceps + ABS</b><br />Dumbbells triceps extensions 7.5kg 7.5kg 10kg<br />Barbell Lying Tricep Extensions 10kg 12.5kg 12.5kg+Bar pushdowns <br />seated Barbell tricep extension 12.5kg 12.5kg 12.5kg(with fren support last 3) + V Bar pushdowns <br />Overhead Dumbbell Extension 12.5kgx10repx3 set<br />triceps DIP on benches <br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 40rep x2 20rep(10kg)x2 20rep(15kg)x1 <br />cable crunch 20repx4<br />Dumbbell Side Bend 15kg 20kg 22.5kg 20repx3<br />flat bench leg raise 20repx3<br /><br /><b>April 16, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 12.5kg(6 rep)<br />Front Dumbbell Raise-10kg 10kg 12.5kg<br />Machine lateral raise<br />Barbell seated Behind Neck Press 10kg, 12.5kgx2<br />Seated Arnold Shoulder Press 10kg 12.5kgx2set(with support)<br />Barbell Upright Rows 10kg 10kg 15kg(8 rep)<br />Dumbbell Shrug 20kgx10repx3set<br />wide grip pull up 3 set with machine help<br /><br /><b>April 17, Tuesday - chest(minor) + biceps</b><br />close grip barbell bench press<br />Machine Bench Press <br />standing cable cross over<br />EZ-Bar Curl 10kg, 15kg, 20kg <br />Close-Grip EZ Bar Curl 10kg, 15kg, 20kg<br />Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 11kg + Preacher Curl 10kg, 15kg,15kg<br />one arm Machine Preacher Curl <br />Cable Hammer Curls - Rope Attachment <br />wide grip pull up 3 set with machine help<br /><br /><b>April 18, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip Lat Pulldown <br />Seated Cable row <br />reverse Pec Fly<br />Lever (T-bar) close Grip Bent-over Row <br />Lever (T-bar) wide Grip Bent-over Row <br />seated plate row<br /><br /><b>April 19, thursday - LEG</b><br />wide grip pull up 3 set with machine help<br />Leg Extensions <br />Barbell Full Squat<br />Narrow Stance Hack Squats <br />vertical leg press<br />Seated Leg Curl<br />Seated Calf Raise<br /><br /><b>April 21, Saturday - chest+bicep(minor)</b><br />incline dumbbell chest press 12.5kg 15kg 15kg<br />Barbell Bench Press+Pec fly machine<br />horizontal grip machine chest press<br />Pectoral Machine<br />Barbell decline Press <br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg 20kg<br />Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg <br />one arm Machine Preacher Curl<br /><br /><b>April 22, Sunday - triceps + ABS</b><br />wide grip pull up 3 set with machine help( <i>able to pull up myself slightly without machine help now</i>)<br />Dumbbells triceps extensions 7.5kg 7.5kg 10kg 10kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg <br />seated Barbell tricep extension 15kg 15kg 15kg <br />Close-Grip Barbell Bench Press <br />Dip Machine<br />Overhead Dumbbell Extension 12.5kg 12.5kg 15kg<br />Bar pushdowns <br /><br /><b><i>abs workout</i></b><br />decline bench sit up(head down to hip level and back up again) 30rep x4set 20rep(10kg) <br />flat bench leg raise 30repx4set<br />cable crunch 20repx3<br /><br /><b>April 23, Monday - shoulder</b><br />One-Arm Side Laterals-10kg 10kg 10kg<br />Front Dumbbell Raise-10kg 10kg 12.5kg<br />Machine lateral raise<br />Barbell seated Behind Neck Press 10kg, 15kg, 20kg<br />Barbell seated Shoulder Press 10kg 15kg 20kg<br />Barbell Upright Rows 10kg 10kg 15kg(8 rep)<br />Barbell Shrug 40kgx10repx3set<br />Seated Arnold Shoulder Press 10kg,10kg, 12.5kg<br /><br /><b>April 24, Tuesday - biceps</b><br />Dumbbell Hammer Curl 10kgx10repx3set<br />EZ-Bar Curl (dropset) 10kg 15kg 20kg follow by 10kg 15kg 15kg<br />Close-Grip EZ Bar Curl 10kg 15kg 15kg<br />Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg(8rep)<br />Preacher Curl(15kg with support 8rep) + one arm Machine Preacher Curl (superset)<br /><br /><i>abs workout</i><br />Dumbbell Side Bend 15kgx20repx3<br />hanging leg raises 20repx3<br /><br /><b>April 25, Wednesday - back</b><br />Wide-Grip Lat Pulldown <br />Wide-Grip Pulldown Behind The Neck<br />Underhand Cable Pulldowns<br />Seated Cable row <br />reverse Pec Fly<br />One-Arm Dumbbell Row <br />seated plate row<br /><br /><b>April 26, thursday - LEG</b><br />Barbell Full Squat<br />Narrow Stance Hack Squats<br />vertical leg press<br />Leg Extensions<br />Seated Calf Raise<br /><br /><b>April 28, Saturday - chest</b><br />incline dumbbell chest press <br />Barbell Bench Press<br />horizontal grip machine chest press<br />Pectoral Machine<br />Barbell decline Press <br />chest dumbbell FLY 7.5kg 7.5kg 10kg<br />Bent-Arm Dumbbell Pullover 17.5kg, 20kg 22.5kg<br /><br /><b>April 29, Sunday - triceps + ABS</b><br />Dumbbells triceps extensions 7.5kg 7.5kg 10kg <br />Barbell incline Lying Tricep Extensions 10kg 15kg 15kg <br />seated Barbell tricep extension 15kg 15kg 15kg + V Bar pushdowns <br />overhead rope cable extentions<br />bar pushdowns<br />Close-Grip Barbell Bench Press <br />Overhead Dumbbell Extension 12.5kg 12.5kg 12.5kg<br /><br /><i>abs workout</i><br />bench sit up x34 x33 x33<br />abs crunch x25 x25 x25 x25<br />incline leg raises x20 x20 x15 x15 x15 x15<br /><br /><b>April 30, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kg<br />Barbell front Raises-5kg 5kg 5kg<br />Machine lateral raise<br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <br />Seated Arnold Shoulder Press<br />Barbell Upright Rows <br />Barbell Shrug <!--SPOILER DIV--></div><!--SPOILER DIV--><br /> <br /><span style='color:blue'><b>MAY workout Logs</b></span><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('90394c63081af10b9053c99b21667e68')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="90394c63081af10b9053c99b21667e68" style="display:none"><!--SPOILER END--><br /><b>May 01, Tuesday - biceps</b><br />Dumbbell Hammer Curl 10kg 10kg 12.5kg<br />EZ-Bar Curl (dropset) 10kg 15kg 15kg follow by 10kg 10kg 10kg<br />Close-Grip EZ Bar Curl 10kg 10kg 15kg<br />Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg<br />Preacher Curl 10kg 10kg 15kg+ one arm Machine Preacher Curl (superset)<br /><br /><i>abs workout</i><br />Dumbbell Side Bend 20kgx10repx3<br />decline leg raise x20 x20 x20 x15 x15<br /><br /><b>May 02, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Seated Cable row <br />Lever (T-bar) close Grip Bent-over Row <br />Lever (T-bar) wide Grip Bent-over Row <br />One-Arm Dumbbell Row 15kg 17.5kg 20kg<br />Straight Arm barbell Pullover 10kg,10kg,10kg<br />seated plate row<br />reverse Pec Fly<br /><br /><b>May 03, thursday - LEG</b><br />wide grip pull up 3 set with machine help<br />Barbell Full Squat<br />Dumbbell Lunges<br />Narrow Stance Hack Squats <br />vertical leg press<br />Leg Extensions <br />Seated Calf Raise <br /><br /><b>May 05, Saturday - chest+bicep(minor)</b><br />Barbell Bench Press + Flat Dumbbell Chest Press(12.5kg)<br />Barbell incline Press <br />dumbbell incline Press 15kg 17.5kg 17.5kg<br />horizontal grip machine chest press(9pcs) + Pectoral Machine<br />Pec fly machine<br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg<br />Straight-Bar Bicep Curl 10kg x12repx4set<br />Concentration Curls 10kgx10repx2set 12.5kgx10repx2set<br /><br /><b>May 06, sunday - triceps </b><br />Dumbbells triceps extensions <br />Barbell Lying Tricep Extensions<br />seated Barbell tricep extension<br />Overhead Dumbbell Extension<br />Dip machine<br />Triceps Pushdown - Rope Attachment<br />Bar pushdowns<br /><br /><i>abs workout</i><br />leg raise x7repx3set<br />bench sit up x20repx3set<br />abs crunch x20repx3set<br /><br /><b>May 07, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kg<br />Barbell front Raises<br />Machine lateral raise 5kg 7.5kg 10kg<br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <br />Seated Arnold Shoulder Press<br />Barbell Upright Rows <br />Barbell Shrug<br />wide grip pull up 3 set with machine help<br /><br /><b>May 08, Tuesday - biceps+chest</b><br />Cable Hammer Curl <br />EZ-Bar Curl (dropset) 10kg 15kg 15 kg 20kg follow by straight bar 5kg<br />Close-Grip EZ Bar Curl 10kg 15kg 15kg<br />Machine Preacher Curl (superset)<br />Barbell close grip incline Press<br />Flat bench dumbbell fly 7.5kg 7.5kg 10kg <br />Cable crossover<br />wide grip pull up 3 set with machine help<br /><br /><b>May 09, Wednesday - back</b><br />wide grip pull up 3 set with machine help<br />Wide-Grip lat Pulldown <br />Underhand Cable Pulldowns<br />parellel Wide-Grip Pulldown Behind The Neck<br />Seated Cable row <br />One-Arm Dumbbell Row 15kg 17.5kg 17.5kg<br />reverse Pec Fly<br />seated plate row<br /><br /><b>May 10, thursday - LEG</b><br />DIP triceps <br />Barbell Full Squat<br />Narrow Stance Hack Squats <br />Dumbbell Lunges<br />vertical leg press<br />Leg Extensions <br />Stiff-Legged Barbell Deadlift<br />Calves using vertical leg press<br /><br /><b>May 12, Saturday - chest</b><br />Barbell Bench Press <br />Barbell incline Press <br />dumbbell incline Press 15kg 17.5kg 20kg(8rep)<br />Barbell decline Press <br />Chest DIp x8,x8,x8<br />horizontal grip machine chest press 9pcs,10pcs,11pcs <br />Pec fly machine<br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg , 22.5kg<br /><br /><b>May 13, sunday - triceps </b><br />Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg<br />Barbell Lying Tricep Extensions 15kg 15kg 20kg<br />seated Barbell tricep extension 15kg 15kg 20kg<br />Overhead Dumbbell Extension 15kg 15kg 15kg<br />triceps DIP on benches <br />Triceps Pushdown - V bar<br />Triceps Pushdown - Rope Attachment<br /><br /><i>abs workout</i><br />incline bench sit up 5kg load 20repx5set<br />flat bench sit up 5kg load20repx5set<br /><br /><b>May 14, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kgcc<br />Front Dumbbell Raise-10kg 10kg 12.5kg<br />Machine lateral raise 5kg 7.5kg 10kg<br />Barbell seated Behind Neck Press 10kg 10kg 10kg<br />Seated Arnold Shoulder Press 10kg 12.5kg 12.5kg<br />seated Reverse Flies 5kg 5kg 5kg<br />Barbell Upright Rows 5kg 5kg 10kg <br />Barbell Shrug 17.5kg 20kg 22.5kg<br /><br /><i>abs workout</i><br />flat bench leg raise 20repx3<br /><br /><b>May 15, Tuesday - biceps</b><br />EZ-Bar Curl 10kg 15kg 15kg follow by 10kg(last set)<br />Close-Grip EZ Bar Curl 10kg 15kg 15kg follow by 10kg(last set) <br />Standing Bicep Cable Curls<br />One Arm Dumbbell Preacher Curl 7.5kg 7.5kg 10kg<br />Machine Preacher Curl <br /><br /><b>May 16, Wednesday - back+tricep(minor)</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown <br />Underhand Cable Pulldowns<br />One-Arm Dumbbell Row <br />seated plate row<br />reverse Pec Fly <br />Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg<br />Overhead Dumbbell Extension 15kg 17.5kg 20kg 22.5kg<br />Triceps Pushdown - Rope Attachment<br /><br /><i>abs workout</i><br />Plate Side Bend 15kg 20kg 25kg<br /><br /><b>May 17, thursday - LEG</b><br />Barbell Full Squat<br />Dumbbell Lunges<br />vertical leg press<br />smith machine hack squat<br />Leg Extensions <br />Calves using vertical leg press<br /><br /><b>May 19, Saturday - chest+biceps(minor)</b><br />Barbell Bench Press <br />Barbell incline Press <br />dumbbell incline Press 15kg 17.5kg 20kg(8rep)<br />Barbell decline Press <br />horizontal grip machine chest press 9pcs,10pcs,11pcs + Pectoral Machine<br />Pec fly machine<br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg <br />EZ-Bar Curl 10kg 15kg 20kg<br />Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg<br />One Arm Dumbbell Preacher Curl 7.5kg 10kg 12.5kg<br /><br /><b>May 20, sunday - triceps</b><br />Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg<br />Overhead Dumbbell Extension 15kg 17.5kg 20kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg<br />seated Barbell tricep extension 10kg 10kg 15kg<br />Triceps Pushdown - V bar<br />Triceps bar Pushdown <br />DIp machine<br /><br /><i>abs workout</i><br />flat bench leg raise 20repx5<br />incline bench sit up 5kg load 20repx5set<br /><br /><b>May 21, Monday - shoulder</b><br />Barbell seated Behind Neck Press<br />Barbell seated Shoulder Press<br />Seated dumbbells Shoulder Press<br />Seated Dumbbell Side Laterals 5kg 7.5kg 7.5kg<br />dumbbells front Raises 10kg 10kg 12.5kg<br />Machine lateral raise 5kg 7.5kg 10kg<br />Barbell Upright Rows 10kg 10kg 15kg<br />Barbell Shrug<br /><br /><b>May 22, Tuesday - biceps+chest(minor)</b><br />wide grip pull up 3 set (10 rep each )<br />EZ-Bar Curl 10kg 15kg 15 kg 15kg follow by Seated Dumbbell Alternate Bicep Curl- 10kg <br />Close-Grip EZ Bar Curl 10kg 15kg 15kg follow by One Arm Dumbbell Preacher Curl 7.5kg <br />olympic bar bicep curl 10kg<br />Cable Hammer Curl<br />chest dip 10 rep x3set<br />Cable crossover<br /><br /><b>May 23, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Seated Cable row <br />Lever (T-bar) close Grip Bent-over Row<br />Lever (T-bar) wide Grip Bent-over Row <br />One-Arm Dumbbell Row<br />Bent Over Barbell Row <br />seated plate row<br /><br /><b>May 24, thursday - LEG</b><br />Barbell Full Squat<br />Dumbbell Lunges<br />Narrow Stance Hack Squats <br />vertical leg press<br />Leg Extensions <br />Seated Calf Raise<br />Calves using vertical leg press<br /><br /><b>May 26, Saturday - chest</b><br />Barbell Bench Press + dumbbell fly 7.5kg 10kg 10kg<br />Barbell incline Press 10kg + dumbbell incline Press 12.5kg 10kg 10kg ( bad mode on this, not able to finish rep)<br />horizontal grip machine chest press 9pcs,10pcs,10pcs<br />Pectoral Machine<br />Barbell decline Press <br />Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg(9 rep only)<br />(today not in good form, next week hope better form) <br /><br /><b>May 27, sunday - triceps+ back(minor)</b><br />Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg + Overhead Cable Tricep Extension<br />seated Barbell tricep extension 10kg 10kg 15kg + Triceps bar Pushdown <br />Overhead Dumbbell Extension 12.5kg 17.5kg 17.5kg + DIp machine<br />Triceps Pushdown - V bar<br />One-Arm Dumbbell Row 17.5kg 17.5kg 20kg<br />Bent Over Barbell Row 10kg 10kg 15kg(8rep)<br /><br /><i>abs workout</i><br />incline bench sit up 5kg load 20repx5set<br />Seated Dumbbell Knee Raise 2.5kg <br /><br /><b>May 28, Monday - shoulder</b><br />Seated Dumbbell Side Laterals 7.5kg 7.5kg 7.5kg last set 7.5kg follow by 5kg<br />dumbbells front Raises 10kg 10kg last set 10kg follow by 7.5kg<br />Machine lateral raise 5kg 5kg 5kg<br />Seated Arnold Shoulder Press 10kg 12.5kg 12.5kg<br />Barbell seated Behind Neck Press 20kg 20kg 20kg follow by 10kg <br />Barbell Upright Rows 10kg 10kg 15kg<br />Barbell Shrug<br /><br /><i>abs workout</i><br />leg raise 20repx3 15repx4<br /><br /><b>May 29, Tuesday - biceps</b><br />Close-Grip EZ Bar Curl 10kg 15kg 15kg 15kg + Seated Dumbbell Alternate Bicep Curl 7.5kg (12repx4 set) <br />EZ-Bar Curl 20kg continue 10kg continue 5kg - Giant set (12repx4set)<br />seated bicep curl 7.5kg follow by 5kg (12repx4set)<br />Machine Preacher Curl <br /><br /><b>May 30, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck [dropset]<br />Wide-Grip lat Pulldown [dropset]<br />Underhand Cable Pulldowns<br />Seated Cable row <br />One-Arm Dumbbell Row<br />reverse Pec Fly<br /><br /><b>May 31, thursday - LEG+ shoulder(minor)</b><br />Barbell Full Squat<br />Dumbbell Lunges<br />Narrow Stance Hack Squats <br />vertical leg press<br />Leg Extensions <br />Calves using vertical leg press<br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><span style='color:blue'><b>JUNE workout Logs</b></span><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('f7d130969c624f50ba547aa9f10015b0')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="f7d130969c624f50ba547aa9f10015b0" style="display:none"><!--SPOILER END--><span style='color:blue'>Notes:<br />been training non-stop for 3 months. time to do some review on myself <br />my weight just constantly maintain +/- around 75kg. something weird according to my trainer. but forgot it i feel my body is improving .<br />my chest is more solid and no more soft mode. shoulder need to make the shape pop out.<br />tricep hav nothing to say..non visible gain. biceps is more solid as well. back is less fat(eye view) compare to before gym.<br />ABs...which is my priority concern, my upper 2 abs is showing some shape but not solid. lower and middle still cover by fat. i still can pick layer of fat with my finger. <br />overall i feel great and satisfy with progress after 3 months. although still much work need to work on and this is non stop work .<br />this month i will start HIIT sprinting early morning empty stomach every week 3 times (SAT,MON,WED).<br />try this for a period and let see what my body react. trying to speed up fat loss on my stomach. knowing risk to lost my lean muscle but i can take it. </span><br /><br /><br /><br /><b>June 2, Saturday - chest</b><br />Barbell incline Press <br />Barbell Bench Press 10kg 15kg 20kg<br />Barbell decline Press <br />dumbbell incline Press 15kg 17.5kg 20kg <br />vertical grip machine chest press 9pcs,10pcs,10pcs<br />dumbbell fly 7.5kg 10kg 12.5kg<br />Bent-Arm Dumbbell Pullover 20kg, 22.5kg, 27.5kg(9 rep only)<br /><br /><b>June 03, sunday - triceps+ back(minor)</b><br />Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg <br />seated Barbell tricep extension 10kg 15kg 15kg <br />Overhead Dumbbell Extension 15kg 20kg 22.5kg<br />Triceps Pushdown - Rope Attachment<br />Triceps bar Pushdown <br /><br />Underhand Cable Pulldowns<br />Seated Cable row <br />seated plate row<br /><br /><i>abs workout</i><br />incline bench sit up 20repx5set<br />standing cable cruch- bar<br />flat bench leg raise 20repx5<br /><br /><b>June 04, Monday - shoulder</b><br />One-Arm Side Laterals-7.5kg 10kg 10kg 10kg <br />Front Dumbbell Raise 10kgx4setx12rep<br />Machine lateral raise 5kg 5kg 7.5kg 10kg<br />Barbell seated Behind Neck Press 15kgx3setx12rep<br />Barbell seated Shoulder Press 15kgx3setx12rep<br />Seated dumbbells Shoulder Press 10kg 12.5kg 12.5kg<br />Barbell Upright Rows 10kg 10kg 15kg<br />Dumbbell Shrug 20kg 22.5kg 25kg<br /><br /><i>abs workout</i><br />Seated Dumbbell Knee Raise 4kg 100rep<br /><br /><b>June 05, Tuesday - biceps</b><br />straight Bar Curl 10kg 15kg 15kg 15kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg) 12rep each<br />Close-Grip EZ Bar Curl 15kg 15kg 15kg 15kg follow by One Arm Dumbbell Preacher Curl 7.5kg 10kg 10kg 10kg 12rep each<br />cabel Hammer Curl <br />Machine Preacher Curl (drop weight set)<br />seated bicep curl 75kg 10kg 10kg 10kg<br /><br /><i>abs workout</i><br />incline bench sit up 15repx6 10repx1 <br /><br /><b>June 06, Wednesday - back</b><br />Wide-Grip Pulldown Behind The Neck <br />Wide-Grip lat Pulldown <br />Underhand Cable Pulldowns<br />seated cable rows double d handle<br />One-Arm Dumbbell Row 15kg 17.5kg 20kg 20kg<br />one hand seated plate row<br />reverse Pec Fly<br /><br /><i>abs workout</i><br />flat bench leg raise 10repx10<br /><br /><b>June 07, thursday - LEG</b><br />Barbell Full Squat 30kg 50kg 60kg<br />Dumbbell Lunges 17,5kg 20kg 20kg each hand<br />smith machine hack squat <br />vertical leg press <br />Leg Extensions <br />Calves using vertical leg press<br />Seated Calf Raise<br /><br /><b>June 09, Saturday - chest</b><br />wide grip pull up<br />Barbell Bench Press + dumbbell fly 7.5kg 10kg 10kg 10kg<br />Barbell incline Press 10kg 15kg 15kg + dumbbell incline Press 15kg 12.5kg 12.5kg ( bad mode on this, not able to finish rep)<br />Barbell decline Press<br />horizontal grip machine chest press 8pcs<br />Pectoral Machine<br />Bent-Arm Dumbbell Pullover 20kg, 20kg, 22.5kg(9 rep only)<br /><br /><b>June 10, Sunday - biceps</b><br />Wide-Grip EZ Bar Curl 10kg 15kg 15kg 20kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg 7.5kg 7.5kg 10kg) 12rep each<br />Close-Grip EZ Bar Curl 15kg 15kg 15kg 20kg follow by One Arm Dumbbell Preacher Curl 7.5kg 7.5kg 7.5kg 10kg 12rep each<br />dumbbells Hammer Curl 10kg 12repx4<br />Machine Preacher Curl (drop weight set)<br />overhead cable curl<br />reverse grip barbell forearm curl<br /><br />abs workout<br />incline bench sit up 15repx4 20repx2 <br /><br /><b>June 11, Monday - back</b><br />HIIT sprinting 7am, 6 set <br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Underhand Cable Pulldowns<br />seated cable rows<br />One-Arm Dumbbell Row 15kg 17.5kg 20kg 20kg<br />Bent Over Barbell Row 10kgx3set 10rep<br />one hand seated plate row<br />reverse Pec Fly<br /><br /><b>June 12, Tuesday - triceps</b><br />Dumbbells triceps extensions 10kg 10kg 10kg 10kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg 15kg follow by Bar pushdowns<br />seated Barbell tricep extension 10kg 15kg 15kg 15kg follow by Triceps Pushdown - V bar<br />triceps DIP on benches - Drop weight<br /><br /><i>abs workout</i><br />Kneeling cable crunch 20repx5set<br /><br /><b>June 13, Wednesday - shoulder</b><br />Barbell seated Behind Neck Press 15kgx4setx12rep<br />Barbell seated Shoulder Press 15kgx4setx12rep<br />Arnold shoulder press 10kg 10kg 10kg 12.5kgx12 rep<br />Seated Side Laterals-7.5kg 7.5kg 7.5kg 7.5kg<br />Front Dumbbell Raise 10kgx4setx10rep<br />Side cable lateral raise<br />Barbell Upright Rows 10kg 10kg 10kg<br />Barbell Shrug 20kg 40kg 40kg<br /><br /><b>June 14, thursday - LEG</b><br />Barbell Full Squat 40kg 60kg 80kg<br />Dumbbell Lunges 17,5kg 20kg 20kg each hand<br />Narrow Stance Hack Squats <br />vertical leg press<br />Leg Extensions<br />Seated Calf Raise<br /><br /><b>June 15, Friday - chest</b><br />Barbell Bench Press 10kg 15kg 20kg 25kg follow by dumbbell fly 7.5kg<br />Barbell incline Press 15kg 20kg 20kg <br />Dumbbell incline Press 10kg 12.5kg 15kg<br />Barbell decline Press 15kg 20kg 22.5kg<br />chest DIP<br />Pectoral Machine<br />Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg(9 rep only)<br /><br /><i>abs workout</i><br />incline bench sit up <br />flat bench leg raise <br /><br /><b>June 17, Tuesday - biceps</b><br />straight Bar Curl 10kg 15kg 15kg 15kg follow by straight Bar Curl 5kg<br />Close-Grip EZ Bar Curl 15kg 15kg 15kg 15kg<br />Dumbbell Hammer Curl follow by Seated Dumbbell Alternate Bicep Curl 10kg 10kg 7.5kg 7.5kg<br />One Arm Dumbbell Preacher Curl 10kg 10kg 10kg 10kg 12rep each<br />Machine Preacher Curl (drop weight set)<br /><br /><b>June 18, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />seated cable rows<br />One-Arm Dumbbell Row 15kg 17.5kg 20kg<br />Bent Over Barbell Row 10kgx3set 10rep<br />one hand seated plate row<br />reverse Pec Fly<br /><br /><i>abs workout</i><br />knee raise x20repx5set<br />Dumbbell side raise 10x3set<br /><br /><b>June 19, Tuesday - triceps</b><br />Dumbbells triceps extensions 10kg 10kg 12.5kg 12.5kg<br />Barbell Lying Tricep Extensions 10kg 15kg 15kg 15kg<br />seated Barbell tricep extension 15kg 15kg 20kg <br />Triceps Pushdown - V bar<br />Bar pushdowns<br />triceps DIP on benches - Drop weight<br /><br /><i>abs workout</i><br />incline bench sit up 15repx7set<br /><br /><b>June 20, Wednesday - shoulder</b><br />Barbell seated Behind Neck Press 15kg<br />Barbell seated Shoulder Press 10kg<br />Dumbbell shoulder press 12..5kg<br />Side Laterals raise -7.5kg 10kg 10kg 10kg<br />Front Dumbbell Raise 10kg<br />One hand Machine lateral raise 10kg<br />seated Reverse Fly 7.5kg<br />Barbell Upright Rows 10kg 10kg 10kg 10kg<br />Barbell Shrug 20kg 22.5kg 22.5kg<br /><br /><b>June 21, thursday - LEG</b><br />Barbell Full Squat 40kg 60kg 80kg<br />Dumbbell Lunges 17,5kg 20kg 20kg each hand<br />vertical leg press<br />Leg Extensions<br />Seated Calf Raise<br />Calves using vertical leg press<br /><br /><b>June 23, Friday - chest</b><br />Barbell Bench Press <br />Barbell incline Press <br />Barbell decline Press <br />Dumbbell incline chest Press <br />horizontal grip machine chest press<br />Pectoral Machine<br />dumbbell fly (superset)<br />Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg<br /><br /><i>abs workout</i><br />flat bench leg raise <br /><br /><b>June 24, Tuesday - biceps</b><br />EZ-Bar Curl 15kg 20kg 20kg 20kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg) <br />Close-Grip EZ Bar Curl 15kg 20kg 20kg follow by One Arm Dumbbell Preacher Curl 7.5kg 10kg 10kg 10kg <br />Dumbbell Hammer Curl 10kg 10kg 12.5kg 12.5kg<br />seated bicep curl 7.5kg 7.5kg 10kg 10kg<br />overhead cable curl<br /><br /><i>abs workout</i><br />flat bench leg raise <br /><br /><b>June 25, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Underhand Cable Pulldowns<br />seated cable rows<br />One-Arm Dumbbell Row 15kg 17.5kg 20kg<br />Lying T bar row<br />reverse Pec Fly<br /><br /><b>June 26, Tuesday - triceps+ chest(minor)</b><br />Dumbbells triceps extensions 10kg 10kg 12.5kg 12.5kg + follow by Bar pushdowns<br />Barbell Lying Tricep Extensions 15kg 15kg 15kg follow by Triceps Pushdown - V bar<br />seated Barbell tricep extension 15kg 15kg 15kg <br />Overhead Dumbbell Extension 15kg 17.5kg 17.5kg<br />Barbell incline Press 15kg 15kg 20kg<br />horizontal grip machine chest press 8pcs 9pcs 10pcs<br />machine pec deck fly <br /><br />abs workout<br />incline bench sit up 15repx7set<br /><br /><b>June 27, Wednesday - shoulder</b><br />Arnold shoulder press 12.5kg 12.5kg 15kg 17.5kg<br />Barbell seated Behind Neck Press 15kg<br />Barbell seated Shoulder Press 10kg<br />Standing Side Laterals-7.5kg 7.5kg 10kg<br />Front Dumbbell Raise 10kg<br />Seated Bent arm lateral raise<br />seated Reverse Fly 7.5kg<br />Barbell Upright Rows 10kg 10kg 10kg<br />Barbell Shrug 20kg 40kg 40kg<br /><br /><b>June 28, thursday - LEG</b><br />Barbell Full Squat 40kg 60kg 80kg<br />Dumbbell Lunges 17,5kg 20kg 20kg each hand<br />Machine hack squat<br />vertical leg press<br />Leg Extensions<br />Seated Calf Raise<br />Calves using vertical leg press<br /><br /><b>June 30, Saturday - chest</b><br />Barbell Bench Press <br />Barbell incline Press <br />dumbbell incline Press 17.5kg 20kg 22.5kg <br />dumbbell fly 10kg 10kg 12.5kg<br />Barbell decline Press<br />horizontal grip machine chest press 9pcs 10pcs 11pcs<br />Pectoral Machine<br />Bent-Arm Dumbbell Pullover 22.5kg, 25kg, 27.5kg<br /><br /><i>abs workout</i><br />standing cable crunch x20repx5set<!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><span style='color:blue'><b>JULY workout Logs</b></span><br /><!--SPOILER BEGIN--><div class="spoilertop" onClick="openClose('6de624a417db5607b36de16c24da44da')" style="font-weight: bold"><u>&raquo; Click to show Spoiler - click again to hide... &laquo;</u></div><div class="spoilermain" id="6de624a417db5607b36de16c24da44da" style="display:none"><!--SPOILER END--><b>JULY 01, Sunday - biceps+ shoulder(minor)</b><br />Wide-Grip straight Bar Curl 10kg 15kg 15kg 15kg <br />Close-Grip EZ Bar Curl 15kg 15kg 15kg<br />cable Hammer Curl<br />Seated Dumbbell Alternate Bicep Curl 10kg 10kg 12.5kg<br />Dumbbell curl on leg 7.5kg 10kg 10kg<br />Machine Preacher Curl <br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <br /><br /><b>July 02, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Underhand Cable Pulldowns<br />wide parallel grip seated cable rows<br />One-Arm Dumbbell Row 15kg 17.5kg 20kg<br />Bent Over Barbell Row 10kgx3set 10rep<br />seated plate row<br />reverse Pec Fly<br /><br /><b>July 03, Tuesday - triceps</b><br />Dumbbells triceps extensions 10kg 10kg 10kg 10kg<br />Barbell Lying Tricep Extensions <br />seated Barbell tricep extension<br />Overhead Dumbbell Extension<br />Bar pushdowns<br /><br /><br /><b>July 04, Wednesday - shoulder</b><br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <br />Dumbbell shoulder press 10kg 12.5kg 12.5kg<br />Side Laterals-7.5kg 7.5kg 7.5kg 7.5kg<br />seated Reverse Fly<br />Machine lateral raise<br />Barbell Upright Rows <br />Barbell Shrug <br /><br /><b>July 05, thursday - LEG</b><br />Barbell Full Squat <br />Dumbbell Lunges <br />Leg Press <br />Leg Extensions<br />Seated Calf Raise<br /><br /><b>July 07, Saturday - chest</b><br />Barbell incline Press <br />Barbell Bench Press <br />dumbbell incline Press 17.5kg 20kg 20kg <br />Barbell decline Press<br />vertical grip machine chest press 9pcs 10pcs 11pcs<br />chest Dip<br />dumbbell fly 10kg 10kg 12.5kg<br />Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg<br /><br /><i>abs workout</i><br />flat bench leg raise x80<br />crunchx80<br /><br /><b>July 08, Sunday - biceps</b><br />Wide-Grip straight Bar Curl <br />Close-Grip EZ Bar Curl <br />cable Hammer Curl<br />standing bicep cable curl<br />Seated Dumbbell Alternate Bicep Curl 10kg 10kg 12.5kg<br />Machine Preacher Curl<br /><br /><i>abs workout</i><br />Knee raise x80<br />standing cable crunch x80<br /><br /><b>July 09, Monday - back</b><br />Wide-Grip lat Pulldown<br />vertical Wide-Grip Pulldown Behind The Neck<br />Underhand Cable Pulldowns<br />seated cable rows<br />Reverse Grip Machine T-Bar Row - Pronated Grip <br />Reverse Grip Machine T-Bar Row - Neutral Grip <br />reverse Pec Fly<br /><br /><i>abs workout</i><br />incline bench sit up x80<br />Dumbbell side raise x80<br /><br /><b>July 10, Tuesday - triceps+ chest (minor)</b><br />Dumbbells triceps extensions <br />Barbell Lying Tricep Extensions<br />seated Barbell tricep extension<br />Overhead Dumbbell Extension<br />Cable Rope Overhead Triceps Extension<br />Bar pushdowns<br />incline dumbbell press<br />vertical grip machine chest press<br />machine pec deck fly <br /><br /><b>July 11, Wednesday - shoulder</b><br />Barbell seated Behind Neck Press <br />Barbell seated Shoulder Press <br />Dumbbell shoulder press 10kg 12.5kg 15kg<br />Side Laterals-10kg follow by 7.5kg superset<br />Machine lateral raise<br />seated Reverse Fly<br />Barbell Upright Rows <br /><br /><b>July 12, thursday - LEG</b><br />Barbell Full Squat<br />Leg Press<br />Leg Extensions<br />Seated Calf Raise<br /><br /><b>July 14, Saturday - chest+ tricep(minor)</b><br />Barbell Bench Press + dumbbell bench press <br />Barbell incline Press + dumbbell incline bench press <br />Barbell decline Press<br />chest Dip<br />dumbbell bench fly <br />Bent-Arm Dumbbell Pullover 22.5kg, 22.5kg, 25kg<br />cable triceps extension<br />Cable Rope Overhead Triceps Extension<br />triceps Vbar cable push down<br /><br /><b>July 15, Sunday - biceps</b><br />Wide-Grip straight Bar Curl <br />Close-Grip EZ Bar Curl<br />staning biceps cable curl<br />cable Hammer Curl<br />Lateral bicep cable curl<br />Seated Dumbbell Alternate Bicep Curl<br />Concentrated Bicep curl<br />Machine Preacher Curl<br /><br /><i>abs workout</i><br />incline bench sit up x100<br />bench lying leg raise<br /><br /><b>July 16, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Underhand Cable Pulldowns<br />wide parallel grip seated cable rows<br />seated plate row<br />Reverse Grip Machine T-Bar Row - Pronated Grip <br />Reverse Grip Machine T-Bar Row - Neutral Grip <br />reverse Pec Fly<br /><br /><b>July 17, Tuesday - triceps+ chest (minor)</b><br />Dumbbells triceps extensions <br />Barbell Lying Tricep Extensions<br />seated Barbell tricep extension<br />Overhead Dumbbell Extension<br />cable rope triceps extension<br />Bar pushdowns<br />Close-Grip Barbell Bench Press<br />horizontal grip machine chest press<br />Pectoral Machine<br />machine pec deck fly <br /><br /><i>abs workout</i><br />bench lying leg raise<br /><br /><b>July 18, Wednesday - shoulder</b><br />Barbell seated Shoulder Press<br />Barbell seated Behind Neck Press<br />Arnold shoulder press<br />seated Side Laterals raise<br />Front Dumbbell Raise<br />Machine lateral raise<br />seated Reverse Fly<br />Barbell Upright Rows <br />Barbell Shrug<br /><br /><b>July 19, thursday - LEG+ tricep(minor)</b><br />Barbell Full Squat<br />Dumbbell Lunges<br />Narrow Stance Hack Squats <br />Leg Press<br />Leg Extensions<br />standing Calf Raise<br />Overhead Dumbbell Extension<br />cable rope triceps extension<br />Bar pushdowns<br /><br /><b>July 20, friday - chest</b><br />Barbell bench press<br />Barbell incline<br />Dumbell incline<br />Barbell decline<br />Dipping<br />Dumbell fly<br />Cable cross<br />Bent-Arm Dumbbell Pullover <br /><br /><b>July 22, Sunday - biceps</b><br />Wide-Grip straight Bar Curl<br />Close-Grip EZ Bar Curl<br />Seated Dumbbell Alternate Bicep Curl <br />cable Hammer Curl <br />standing bicep cable curl<br />Machine Preacher Curl<br /><br /><b>July 23, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Underhand Cable Pulldowns<br />seated cable rows<br />seated plate row<br />Reverse Grip Machine T-Bar Row - Pronated Grip <br />One-Arm Dumbbell Row<br />Bent Over Barbell Row<br />Straight Arm barbell Pullover<br />reverse Pec Fly<br /><br /><i>abs workout</i><br />incline bench sit up<br />crunch<br /><br /><b>July 24, Tuesday - triceps+ chest (minor)</b><br />Dumbbells triceps extensions + cable rope triceps extension <br />Barbell Lying Tricep Extensions + Bar pushdowns<br />Overhead Dumbbell Extension<br />horizontal grip machine chest press + Pectoral Machine + machine pec deck fly <br /><br /><b>July 25, Wednesday - shoulder</b><br />Barbell seated Shoulder Press<br />Barbell seated Behind Neck Press<br />dumbbell shoulder press<br />Side Laterals raise<br />Front Dumbbell Raise<br />Machine lateral raise<br />seated Reverse Fly<br />cable Upright Rows <br />dumbbell Shrug<br /><br /><i>abs workout</i><br />incline bench sit up<br />bench lying leg raise<br /><br /><b>July 26, thursday - LEG</b><br />Barbell Full Squat<br />Dumbbell Lunges<br />Narrow Stance Hack Squats <br />Leg Press<br />Leg Extensions<br />standing Calf Raise<br /><br /><b>July 28, Saturday - chest</b><br />Barbell Bench Press + dumbbell bench press + dumbbell incline bench press <br />horizontal grip machine chest press<br />Barbell decline Press<br />dumbbell bench fly <br />Bent-Arm Dumbbell Pullover 20kg, 22.5kg, 25kg<br /><br /><b>July 29, Sunday - biceps</b><br />Wide-Grip EZ Bar Curl <br />Close-Grip EZ Bar Curl<br />standing biceps dumbbell curl<br />Seated Dumbbell Alternate Bicep Curl + standing bicep cable curl<br />One Arm Dumbbell Preacher Curl <br />standing bicep lateral cable curl<br />Machine Preacher Curl<br /><br /><i>abs workout</i><br />crunch<br /><br /><b>July 30, Monday - back</b><br />Wide-Grip Pulldown Behind The Neck<br />Wide-Grip lat Pulldown<br />Underhand Cable Pulldowns<br />seated cable rows<br />seated plate row<br />Reverse Grip Machine T-Bar Row - Pronated Grip <br />Reverse Grip Machine T-Bar Row - Neutral Grip <br />reverse Pec Fly<br /><br /><b>July 31, Tuesday - triceps+ chest (minor)</b><br />Dumbbells triceps extensions <br />Barbell Lying Tricep Extensions<br />Overhead Dumbbell Extension<br />seated Barbell tricep extension <br />Cable Rope Overhead Triceps Extension<br />Bar pushdowns<br />verticall grip machine chest press + Pectoral Machine + machine pec deck fly<!--SPOILER DIV--></div><!--SPOILER DIV--><br /><br /><b><span style='font-size:14pt;line-height:100%'><span style='color:blue'>August continue below at post #8</span></span></b><br /><br />---------------------------------------------------------------------------------------------------------------------------------<br />i able to attend gym 6 days per week after work everyday. have friends guide me all the way. <br />currently dont hav fix eating habit and i know important to have many set of intake in smaller portion. will try it slowly due to working commitment.<br /><br />i am very aggressive on archive my target. i got motivation and discipline...and yet hope to maintain it.<br />i well understand body building no shortcut so have mind set to give myself 1 year to see result. <!--emo&:D--><img src='http://static.lowyat.net/style_emoticons/default/biggrin.gif' border='0' style='vertical-align:middle' alt='biggrin.gif' /><!--endemo--> <br /><br />therefore hope all frens and sifus here can give me motivation and advises <!--emo&:P--><img src='http://static.lowyat.net/style_emoticons/default/tongue.gif' border='0' style='vertical-align:middle' alt='tongue.gif' /><!--endemo--> <br />all add oil together <!--emo&:clap:--><img src='http://static.lowyat.net/style_emoticons/default/rclxms.gif' border='0' style='vertical-align:middle' alt='rclxms.gif' /><!--endemo--> <!--emo&:clap:--><img src='http://static.lowyat.net/style_emoticons/default/rclxms.gif' border='0' style='vertical-align:middle' alt='rclxms.gif' /><!--endemo--> gnetey Member Workout Journals Mon, 05 Mar 2012 10:46:11 +0800