yesterday (11 march 2012, sunday), mark the starting of my 31week, with 71.3kg... aim for this week is to up a bit, n will up my daily quota to 1700-2000kcal a day...
today... kick my day with sum simple endurance set for chest n leg... (cos lazy to do heavy weight.. XDDDD again, lazyness WIN)
basically routine for this mrng consist of below:
i) leg exercise (superset, 45-60s rest between superset), 40-50kg weight: 10 set, 20-25 reps
a) seated leg press
b) seated calf raise
ii) chest exercise (superset, 45-60s rest between superset), 5 set, 20 reps
a) barbell bench press (30kg)
b) dumbell bench press (20lb each)
iii) leg exercise (superset, 45-60s rest between superset), 20kg weight: 5 set, 25-30 reps
a) leg extension
b) leg curl
c) calf raise
d) body-weight squat (15 reps, no weight added)
iv) chest + leg superset (45-60s rest between superset), 3 set (1st n 2nd set 20-25 reps, 3rd set to failure)
a) barbell bench press (25 kg)
b) dumbell bench press (15 lb each)
c) cable crossover (25 kg)
d) leg extension (10kg, perform on single leg, n repeat on other)
e) leg curl (10kg, perform on single leg, n repeat on other)
f) calf raise (10kg, perform on single leg, n repeat on other)
g) body-weight squat (12 reps for 1st n 2nd set, 3 set to failure
v) light stretching.
how ur exercise 2day??? hohohoh... let gambateh....
