Leg Press

Certainly not my favourite workout but hey luckily I have someone that force me to do it.. otherwise i will just ignore this machine..
Manage to do up to 60kg (each side) of leg press yesterday. 1st set - no weight (15 rep)
2nd set - 20 kg weight each side (12 rep)
3rd set - 40 kg weight each side (10 rep)
4th set - 60 kg weight each side (8 rep)
OMG.. my knees i week (but don't worry folks just for a couple of minutes) as i can still do smith machine squat for 4 reps right after that... :)
Thought: My trainer is crazy.. can do 200kg on each side.

Workout result after 7 mth

Done my body analysis yesterday and the analysis said I have 2kg fat to loose..
So far I've lost 7kg+ within 7mth. with BMI now at 21. I'm happy and PROUD with myself..
Mac 2012 - BMI = 24.9, Body Fat = 38.9%
Oct 2012 - BMI = 21.9, Body Fat = 25.9%
Ideal body fat is : 20% - 27%

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