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The Child 17 SP Student 27 April 1992 Heart Of God Church Inevitabledelusion@hotmail.com Previous Posts did back today. met some people that are from bnss... i shall change this blog to my training record dia... i believe in doing things that are in my ability. ... thanks syafiq for listening to my rantings. well. finally recovered form that stupid flu and m... sick. =\ a amazing story从前有个庙，庙里有个老和尚老和尚对小和尚说从前有个庙，庙里有个老和尚老... Mp3Raid music code Past March 2009 April 2009 Links Celestina Alicia Elaine Liyueeee Ming Ren Samuel Keeyee Zacquelin Rizky
Shouts Credits Base code:OHsaygoodbye Image: sxc.hu |
Sunday, April 5, 2009 ( @ 6:19 PM ) 0 comments Thursday, April 2, 2009 ( @ 9:25 PM ) Shoulder press (dumbells) - 22/22kg Millitary press (barbells) - 17.2/17.5kg Arnold's Dumbell Press - 14/14kg Sideway raise - 8/8kgs Incline shoulder press (Smith Machine) - 22.5/22.5kg Butterflies - 4/4kg. Squats(Olympic Bar) - 15/15kg on each side Deadlifts(Olympic Bar) - Total weight of 70kg Lats Pulldowns - 120lbs Reverse lats pulldown - 100lbs Rowing - 120lbs Bent Over Barbell row - 22.5/22.5kg Pull Ups - 12 Bench Press - total weight of 65kg (with olympic bar) Incline bench press - Total weight of 55kg (with oylmpic bar) Flies - 8/8kg Bicep curls - 12/12/kg Hammer curls - 8/8kg Zbar curls - 7.5/7.5kg thats for shoulders chest arms . post the rest the other time 0 comments Tuesday, March 31, 2009 ( @ 11:38 PM ) Shoulders 1) Shoulder press increasing mass, 10/10kg warm up set (20 reps) , 20/20kg (2 sets of 10) , 22/22kg (final set and yes 10 also) 2) arnold dumbell press - 3 sets 14/14kg. 3) millitary press - 17.5/17.5kg (seated) - 3 sets of 8 4) some weird sideways lifting - 3 sets x 10 reps 9/9kg 5) smith machine seated millitary press ( 7 , 7 , 7 style) 3 sets , 15/15kg. 0 comments Sunday, March 29, 2009 ( @ 1:44 PM )    0 comments Saturday, March 28, 2009 ( @ 11:35 PM ) 0 comments ( @ 11:10 AM ) 0 comments Wednesday, March 25, 2009 ( @ 8:37 PM ) 0 comments |