10/2/2011 Chest, Triceps & Abs

10/2/2011 Thursday

30min cardio

Dumbbell bench press 4sets – 10reps – 10kg each, 12.5kg each

Dumbbell flyes 4sets – 10reps – 7.5kg each, 10kg each

Smith machine decline bench press 4sets – 10reps – 0kg, 2.5kg

Cable crossover 4sets – 10reps – 9kg each, 13.5kg each

Dips – Chest version 5sets – 6reps

Dips – Triceps version 5sets – 6reps

Dips machine 8sets – 15reps, 20reps, 25reps – 70kg

Abs crunches machine 4sets – 10reps – 60kg

1st day for the fifth month after one week of holiday. Is like starting from the beginning again. As my trainer told me just to break through it for the first day, then the strength will revive again. lol. Although it is tough, but is the first day. Tomorrow let’s see how is it.


27/1/2011 Biceps, Forearm & Abs

27/1/2011 Thursday

30min cardio

Alternate incline dumbbell curl 4sets – 10reps – 5kg each

Alternate incline Hammer curl 4sets – 10reps – 5kg each

EZ-bar curl 4sets – 10reps – 5kg

Preacher curl 5sets – 15reps – 5kg

Seated dumbbell palms-up wrist curl 4sets – 15reps – 0kg

Seated dumbbell palms-down wrist curl 4sets – 15reps – 0kg

Ab crunch machine 4sets – 10reps – 20kg

13/1/2011 Middle back & Lat

13/1/2011 Thursday

8min cardio

Supported pull ups 4reps – 7 times

Wide-grip lat pulldown 4reps – 10times – 22.5kg, 27kg

Wide-grip pulldown behind the neck 4reps – 10times – 22.5kg, 27kg

Seated cable row 4reps – 10times – 22.5kg, 27kg

Lying T-bar row 4reps – 10times, 7times – 20kg, 25kg

Crunches 4reps – 15times


Bodybuilder Vs Powerlifter

Are you a bodybuilder or powerlifter? Which one you want to be?  Which one is stronger? Why do powerlifter do not have that much muscles as bodybuilder do?

To be a powerlifter, is just to  lift heavy weights, if tired then rest and lift again, and the strength will increase, after sometime you will have more strength. As you increase the weights, you ‘ll be stronger.

To be a bodybuilder, is to increase the size mass of the muscles.To get a lean muscle  by using a weight that is suitable and doing it in more reps.

All depend on the repetition , volume and frequency of the training.

30/12/2010 Biceps, Forearm & Abs

30/12/2010 Thursday

10min cardio

Machine preacher curl 4reps – 15times, 10times, 5 times – 8.5kg, 12.4kg, 18kg

Dumbbell bicep curl 4reps – 20times – 3kg each, 5kg each

Hammer curl 4reps – 20times – 5kg each

Seated palms-down barbell wrist curl 4reps – 15times

Seated palms-up barbell wrist curl 4reps – 15times

Flat bench lying leg raise 4reps – 10times

Decline crunch 4reps – 15times

21/12/2010 Chest & Abs

21/12/2010 Tuesday

10min cardio

Dumbbell bench press 4 reps – 15 times, 10times – 10kg each, 11.25kg each

Decline dumbbell flyes 4 reps – 12 times –  10kg each

Smith machine bench press 4reps – 15times, 6times – 0kg, 10kg

Smith machine incline bench press 4reps – 10times – 10kg

Cross over – with bands 4reps – 15times – 8.7kg each

Machine bench press 4reps – 15times,10times – 27kg, 32kg

Crunches 4reps – 10times

Rested for 4 days, feel energetic now.  Wanted to smash my chest with the steels till my muscles cry for help. Still have to do a lot of works in order to have a better shape. -.-‘