http://forum.lowyat.net/ Sat, 13 Jun 2026 16:09:23 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/3687664 kiwi_DG16 checking in. Goal: CUT! <br /> <br /><u><b>Current Workout Program: Pull/Push/Rest/Cardio/Pull/Push/Legs</b></u> <br /> <br />Weight: 72.5 kg <br />Height: 173 cm <br /> <br />Macros: 165P/276C/50F = 2210 Calories /day [400cal deficit] <br /> <br /><b>Pull</b> <br />Deadlift 4x8 +/- 4x3 <br />T-Bar Row 4x8 <br />Lats Pulldown 4x8 <br />Machine Row 3x8 1xdropset <br />Barbell Preacher Curl 4x8 <br />Barbell Curl 4xdropset <br /> <br /><b>Push</b> <br />Bench Press 4x5 +/- 4x8 <br />Overhead Press 4x5 +/- 4x8 <br />+/- Incline Dumbbell Press 4x8 <br />+/- Seated Dumbbell Press 4x8 <br />Machine Shoulder Press 3x8 1xdropset <br />Lateral Raise 3x8 1xdropset <br />Dumbbell Shrug 4x8 <br /> <br /><b>Legs</b> <br />Squat 4x5 +/- 3x8 <br />+/- Legs Press 4x8 <br />Legs Extension 4x8 <br />Legs Curl 4x8 <br />Calve Raise 4x8 <br /> <br /><b>Cardio</b> <br />Treadmill: 20 minutes HIIT <br />Stair Master: 5 minutes Slow Pace <br /> <br />My legs are well developed, compared to upper body, I would skip leg day if I'm training for marathon. <br />Next marathon: Penang Bridge Marathon (21km) 22/11/2015 <br /> <br /><img src='http://s1.postimg.org/yup1sp2mn/21_8_2015_1.jpg' border='0' alt='user posted image' /> <br />Photo taken: 21/8/2015 <br /> <br />Cheers. kiwi_DG16 Member Workout Journals Fri, 21 Aug 2015 18:44:31 +0800