Monday, September 10, 2012

Skyrocketting appetite workouts

Sgt laparrrr adalah
conclusion for this week

Monday (lupa berapa weights)
1)5 mins warm up
2)Squat (1x12, 3x 6)
Superset
- Standing overhead press (1x12, 3x6)
- Negative pull ups x berapa nak menjadi (5 sets of 5)
3)Standing lat pulldown (5 x 10)

Elliptical ni menipu dowhh
aku set 30 mins, level 8, fatburn mode
tapi 2 minit kayuh rasa berat gila, rupanya dia
level 40!!! 10 mins berlalu tp dia tulis br 3 minit
mmg tulisan dia blinking2 nampak x nampak
tp aku buat habis gak 30 mins..peluh cam mandi

Tuesday
Full Body  Strength & Conditioning Workout
Set 1 (3 x 10)
  1. Rear Foot Elevated Bulgarian Squat (right and left) – 8kg KB
  2. Single-Leg Romanian Deadlift (right and left) – ''
  3. Push Ups 

Set 2
(40/20) - 3 rounds

  1. Two-Handed KB Swing
  2. Burpee
  3. Vertical Pull Burpee
  4. Dynamic Squat
  5. Push Press
Friday
10 mins warm up
1. Reverse lunge (12kg x 1 x 12, 16kg x 3 x 6)
Superset 1
- weighted push ups (10lbs x 1 x 12, 10lbs x 3 x6)
- inverted row (5lbs x 1 x 12, 5lbs x 3 x 6)

2. deadlift (50kg x 1 x 12, 62kg x 3 x 6)
superset 2
- dumbell row (15lbs x 1 x 12, 15lbs x 3 x 6)
- Close grip press (10kg x 1 x 12, 19kg x 3 x 6)

Hill sprints (treadmill inclined to 12 and various speed)
8x sprints, 20/40
nak buat 10x tp malaunnn mana ntah isap rokok kat bawah
terus asma akuuu kena berentii!!!

Then I just tried new machines, takde orggg best gila babs
Diet 3 ari kelaut sbb masa kuranng dan keletihan melampau
makan je ape ade






2 comments:

  1. iols pon same gaks bab feed body nie.. training dah canteks dah, sekali bab makan outtttt..

    asal elliptical tue sesuatuh sangat..?? gyloss laa.. tapi semangat uols abeskan.. salute ah..

    em, uols jot-down satu² eh pas wat satu² rutin nie..?? nie byk guna freeweight eh..?? tak guna machine kan..??

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  2. kann???bab makan ni susah skit
    unless mmg duduk sorang2 pastu tak berapa
    nak berkawan ngan org, insya Allah temptation
    kurang

    elliptical tu mmg giler..menipuuu
    rasa berat gila nak mengayuh mcm ada sesuatu
    menumpang kayuh sama kat blkg..
    level 40 tu!!!!
    fatburn tu ada la smp 800 burn!

    iols b4 gi gym, meaning hari sebelumnya mmg plan
    nak buat ape, kalau redah jer pegi mmg jadi blur
    skg ni ikut ajaran Nia Shanks, target compound exercise
    terus..isolation takes time dan burn kurang
    tgk iols nye program skit2 jer kan? tp mesti lift
    heavy

    later time cuti pjg plan nak buat Jamie Eason nye program
    makan dlm 2 jam gak ah tp takpe sbb cuti kan
    kalau yg Nia punya dlm 45 minit dah blh challow bettey

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