1 Week Out

7 Weeks of Diet and 42 days of training in this 7 weeks. 1 Week to go to see what I have change toward my physique. Some say I have no life and most people tell me to get a life. In 1 day there is 24hours and in those 24 hours I only spend 2 hours max in the gym, 8 hours of sleeping and 8 hours of working and yet I still have 6 hours for my leisure and family time. My question "how do you make use of your time ?" Here is my progress

SHOULDER

My Training tend to get interesting same goes with my physique. Everyday the same food at the same time and I'm getting bored of it but what I love is the changes towards my physique. Today for my training I invited Nazri Pulong. Short history about Nazri :

Born FEB 1975

MR Selangor Champion w/weight from 2004 - 2006
MR Selangor Champion m/weight 2009
MR Malaysia Champion w/weight 2006

BB Military Press

1 x 30kg x 12 reps
1 x 35kg x 12 reps
1 x 40kg x 12 reps

DB Side Lateral

1 x 40lb x 25reps
1 x 40lb x 20reps
1 x 50lb x 20reps

EZ bar Front Raise + EZ Upright Row
(Sorry forgot the weight)

Cable Reverse Fly

1 x 33lb x 20reps
2 x 42lb x 15reps

BB Shrug

1 x 20kg x 15reps
2 x 40kg x 12reps

LEG

1 of my lagging part is my wheals, so to improve it I train twice a week. I enjoy doing super set to push more blood in those targeted area. Location was in Fitness First THE CURVE

LEG EXTENSION

1 x 30kg x 30reps
1 x 50kg x 20reps
1 x 60kg x 15reps
1 x 70kg x 10reps

LEG EXTENSION - drop set

3 x 60kg x 10reps
3 x 40kg x 12reps
3 x 30kg x 12reps

Hip ABDUCTOR

3 x 40kg x 30reps

FRONT SQUAT + SMITH SUMO SQUAT

1 x 40kg x 15reps + 1 x 40kg x 12reps
2 x 80kg x 10reps + 2 x 60kg x 10reps

LEG PRESS

1 x 200kg x 15reps
1 x 300kg x 12reps
1 x 400kg x 10reps

SITED LEG CURL

1 x 30kg x 25reps
1 x 40kg x 20reps
1 x 40kg x 15reps