LOW REPS VS HIGH REP , SLOW TWITCH AND FAST TWITCH

Total Body Workout and HIIT

I love total body workout and HIIT. It works on toning all part of your body muscle, your core, your quads, hams, deltoid, bicep, tricep, obliques, glutes, arm and back. Although it will make you want to pass it, I find that this HIIT work best when you do it with your trainer. And why is so..coz you'll never finish the rep and set with your own will . Someone has to force u to do it :)
Normally my HIIT will consist of 10 workouts. A Superset workout
1. Squat dumbell press (40 sec)
2. Lunges with dumbell (40 sec)
Repeat 1 and 2 for 4 sets with no rest.
Rest 20 sec
3. Pull Up (assisted machine)
4. Push up
5. Chin up (assisted machine)
6.Burpee
7.Bicep curl
8.Tricep push up
9. Leg raises
10.Crunches

Kickboxing

Did my 1hr kickboxing yesterday and all my finger and palm now are numb :) Not only that, have sore muscle on my back, shoulder, forearm and neck. But i can feel that it is a good tone workout exercise for overall part of the body and can build muscle to the forearm. Basic move: Jab, Cross, Hook, Uppercut, Kick, Dunk http://www.livestrong.com/article/533142-muscles-that-become-sore-from-kickboxing/ Thumbs up!

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