too long no update liaw....

had being quite awhile dint update on my progress dy, cos nting much had changed lol.. erm...

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....