http://forum.lowyat.net/ Fri, 17 Jul 2026 00:29:42 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/2279029 Just started about a month ago <br /><br />Goal: Improve overall fitness (Strength, lean mass, lower bf, lower cholesterol, athleticity).<br /><br />Will alternate between rest, strength and cardio days.<br /><br />Stats: 170 cm, 65kg, abdomen 35&#39;, &gt;20% bf, cholesterol 5.6-6.2 mmol/l<br /><br />Pre-workout: 1 egg + 2 teaspoon oats + 1 teaspoon coffee + 1 teaspoon honey, 1 banana<br />Post-workout: 2 banana, 1 glass milk, 4 eggs (1 yolk)<br />Others: 2 caps cod liver oil for morning and night, 250 mg vit c in the morning, 1 glass milk + 2 eggs before bed<br /><br />22/3/12<br /><br />Rope skipping 2 x 100<br /><br />DB Squat 5 x 5 x 15 kg<br /><br />Crunch 2 x 15<br /><br />DB Military press 5 x 5 x 5 kg<br /><br />Leg raise 2 x 10<br /><br />BB Deadlift 5 x 5 x 40 kg<br /><br />Bicycle crunch 2 x 20<br /><br />DB Bicep curl 3 x 10 x 8 kg<br /><br />Push up 2 x 10<br /><br />Assisted chin up 1 x 10<br /><br />Plank 2 mins<br /><br />---------------------------------------------------------------<br /><br />24/3/12<br /><br />Sprint 400m<br />Rope skipping 1 x 100<br /><br />DB Squat 5 x 5 x 15 kg<br /><br />Crunch 2 x 15<br /><br />DB Bench press 3 x 10 x 8 kg<br /><br />Leg raise 2 x 10<br /><br />DB Row 5 x 5 x 8 kg<br /><br />Seated DB overhead triceps extension 5 x 5 x 8 kg<br /><br />Push up 2 x 10<br /><br />Assisted chin up 1 x 10<br /><br />Plank 1 min Galant Member Workout Journals Sat, 24 Mar 2012 13:45:39 +0800