21/2/2011 Chest & Triceps

21/2/2011 Monday

30mins 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

Dip – Chest version 5sets – 10reps

Dips machine 8sets – 25reps – 90kg

15/2/2011 Chest, Tricep & Shoulder

15/2/2011 Tuesday

30mins 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

Dip – Chest version 5sets – 6reps

Triceps pushdown – rope attachment 4sets – 15reps – 12kg

Dips machine 5sets – 15reps, 20reps, 25reps – 70kg

Front dumbbell raise 4sets – 15reps – 5kg each

 

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.

24/1/2011 Chest & Tricep

8min cardio

Dips – Chest version 5sets – 6reps

Dumbbell bench press 5sets – 12reps – 10kg each, 12.5kg each

Dumbbell flyes 5sets – 10reps – 12.5kg each

Smith machine decline bench press 4sets – 12reps – 0kg

Cable crossover 4sets – 15reps – 8.4kg each, 12kg each

Dips – triceps version 5sets – 6reps

Dip machine 4sets – 12reps – 60kg, 80kg

Triceps pushdown – rope attachment 4sets – 15reps – 12kg

 

17/1/2011 Chest & Tricep

17/1/2011 Monday

8min cardio

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

Dip – Chest version 4sets – 7reps

Dumbbell bench press 4sets – 10 reps – 10kg each, 7.5kg each

Dumbbell flyes 4sets – 10reps – 7.5kg each

Butterfly 4sets – 10reps – 10kg each

Dip machine 4sets – 10reps – 70kg, 60kg, 50kg

Tricep pushdown – rope attachment 5sets – 10reps – 8.2kg, 13.5kg

 

10/1/2010 Chest & tricep

10/1/2010 Monday

30min cardio

Cable crossover 4reps – 12times – 13.5kg each

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

smith machine decline bench press 4reps – 10times – 10kg

Decline machine bench press 4reps – 10times – 27kg, 32kg

Dip machine 4reps – 10times – 70kg, 90kg, 100kg

 

After a rest for 4 days, I feel like beating my muscles with the steals again till it is bruise. My cardio has decline especially during cardio training, only around 90 to 100 strides per minutes. It is not as excuse to give up, but just run as fast as I can to overcome my psychological thinking. On the contrary, my strength does increase during exercises.  More reps can be done with the same strength. lol.

3/1/2011 Chest & Tricep

3/1/2011 Monday

30min cardio

Dumbbell bench press 4reps – 10times – 10kg

Decline dumbbell flyes 4reps – 10times – 10kg

Smith machine incline bench press 2reps – 10times – 10kg

Cable crossover 4reps – 10times – 8.5kg, 12.3kg

Barbell incline shoulder raise 4reps – 7times – 10kg     -.-‘

Triceps pushdown -v-bar attachment 5reps – 10times – 8.5kg

Dip machine 3reps – 10times – 60kg

 

4th month of training. Feel good during the whole training. lol.

27/12/2010 Chest & Tricep

27/12/2010 Monday

Barbell incline shoulder raise 5reps – 5times – 10kg

Cable crossover 5reps – 10times – 8.7kg each, 13.5kg each

Dumbbell bench press 5reps – 15times, 10times – 7.5kg each, 10kg each

Dumbbell flyes 5reps – 12times – 10kg each

Triceps pushdown – V-bar attachment 5reps – 12times – 13.5kg

Dip machine 5reps – 10times – 50kg, 60kg, 70kg       -.-!

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. -.-‘

13/12/2010 Chest

13/12/2010 Monday

8min cardio

Decline dumbbell flyes 4 reps – 12 times – 7.5kg each, 10kg each

Barbell incline shoulder raise 4reps – 5times – 5kg    -.-

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

Cross over – with bands 4reps – 15times – 8.75kg each

Machine bench press 4reps – 15times – 32kg each

Crunches 4reps – 10times