DOMS - Delayed onset muscle soreness

I'm having arm soreness especially on my shoulders and triceps after yesterday's workout.. argh.. hopefully it will OK tomorrow. Thought: muscle fever

Workout - Friday

Cardio - 20min fast walk Training 1. Deadlift - 12x ( 3 sets) 2. Assisted Pull Up (12x 2.5kg - 3 sets) 3. Burpee - 12 x 3 sets 4. Dumbell squat press 12x 2.5kg x 3 sets 5. Plank pushups 12x 3 sets 6. Lateral Lunges 12x 3 sets 7. Renagade Rows 12x 2.5kg x 3set 8. Shoulder Front Raises (with plate weight) - 12x 5kg x 2 sets 9. Mountain Climbers - 24 x 2 sets 10. Jumping jacks - 30 sec x 2 sets Cardio - 12 min steppers

Wednesday training - 12th September 2012

23minutes walks - pace 5km/hr Training 1. Overhead - 17 reps 2. Thigh/leg press - 12 reps Repeat (1) and (2) in 3 sets 3. Inclines reverse lunges with 2.5 kg weight - 1 side 17 reps ( 6 sets ) 4. Inclines plank (15 sec) and bended knees (5sec)- 10 reps 5 Inclines plank (15 sec) and bended knees (1sec)- 10 reps 6. Jumping jack (30 sec) - 3 sets Cardio - Stepper - 12 minutes (60 flrs) - treadmill - 13 minutes Thought: have to set goal for the next workout

Friday Training - 7th Sept 2012

Started with 20 min cardio - fitness walking)

After 3 days of feeling the soreness from my Monday's leg training, I was hoping that there'll no more leg routine today... yes, my wish came true. And what i got today? Arm... yes arm training.. my main weakness .. i dont have strong forearm.. panic, still have to so it...

the routine:

1. barbell bench press 10x 2. Dumbbell chest Fly 10x

Repeat (1) and (2) in 3 sets

3. Incline weight lift - 10x 4. Incline dumbbell chest fly - 10x

Repeat (3) and (4) in 3 sets

5. chest press 10x - repeat 3 sets

6. tricep pull (cable) 10x - 3 sets

7. barbell bench press tricep - 10x - 3 sets

after all the set i can barely lift my arm... huhu

Wokout Routine - 3rd Sept 2012

My Trainer has no mercy on me and made me burn out with this PT routines: 1. Barbell (10kg) Squat - 10 rep in 4 set (30sec rest in between each set) 2. Barbell (10kg) lunges - 10 rep in 4 set (30sec rest in between each set) 3. Leg press - 10 rep in 3 set (30sec rest in between each set) 4. Leg extensions (machine) - 10 rep in 3 set (30 sec rest in between each set) 5. Leg curl (machine)- 10 rep in 3 set (30 sec rest in between each set) Total time: 40 minutes Targeted area: quads, hamstring Starting with cardio before PT with - Fitness walking - 20 minutes - HIIT - 5 minutes on treadmill Ending it with cardio on treadmill - 10 minutes HIIT, 5 minutes walks Preworkout snack - 1 cup milo + 1/4 bar of dark choc Postworkout snack/meal - 1 bottle of choc drink and 1 bun of bread Thought: Oh poor my legs