Friday, 25 July 2014

Fat burning exercise - Day 7

Compound training is a multi joint exercise that focus not only one muscle but many.. ..these exercises require your core and your stability to work as a whole.

Today I‘m doing 5 exercises in 1 set with 2 min rest. Just finished 5 sets of the exercise. It nearly kill me!!!


Smith chest press (67.6kg) - 15 reps


Bar squats (30kg) - 15 reps


Chin up - 15 reps


Walk lunge (15kg) 


Deadlift (plate 11.3kg) - 15 reps

Do all 5 exercises at one time with no rest. After   
finished all 5 exercises rest for 2 min. Do 5 sets for 5 exercises.


Push up on the bench - 4 sets of 15 reps
 I really felt completely worn out after this exercise.


4 sets of 15 reps
I was a dead man after this last exercise.

Thursday, 24 July 2014

Fat burning exercise - Day 6

Today is a rest day for me to get prepare for tomorrow compound set training.
Compound training is a weight training technique in which the athlele performs multiple exercises with very little rest in between. Tomorrow I will share with everyone what exercise I'm doing.

Wednesday, 23 July 2014

Tuesday, 22 July 2014

Fat burning exercise - Day 4

Don't wish for it..............work for it.


Forward incline chest press (15kg) - 4 sets of 15 reps


Walking lunge (20kg) - 4 sets of 15 reps


Narrow lat row (90kg) - 3 sets of 15 reps


Abductor (50kg) - 3 sets of 15 reps


Chin up - 3 sets of 15 reps


Seated chest fly (50kg) - 3 sets of 15 reps


Bench twisted crunches (with 4kg medicine ball) - 3 sets of 16 reps


Crunches with 3kg medicine ball - 3 sets of 15 reps


Fat burning exercise - Day 3

Today is a rest day, Rest is physically necessary so that the muscles can repair, rebuild and strengthen.
Building recovery into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effects takes place. Recovery also allows the body to replenish energy stores and repair damage tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores ( muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of over training often occur from a lack of recover time. Sign of over training inludes a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Sunday, 20 July 2014

Fat burning exercise - Day 2

Your future is created by what you do today 



Forward incline chest press (12.5kg) - 4 sets of 15 reps


Leg press (50kg) - 4 sets of 15 reps


Chin up - 4 sets of 15 reps


Decline bench alternate leg drop - 4 sets of 16 reps


Seated chess press (60kg) - 4 sets of 15 reps


Crunches - 4 sets of 15 reps

Run for 20 minutes - incline (4.5) speed (9.0)

Saturday, 19 July 2014

Fat burning exercise - Day 1

Just finished a15km slow run to burn my fat!


Oh no! My body fat has increased

My body fat has increased from 11% to 14%. My trainer has planned a six day "Fat Burning Exercise" for me. Hope that on next Friday my body fat test can decrease to 11% or even 10%. 加油!


Tuesday, 15 July 2014

Just finished my run

I want to inspire people

For the one who has conquered the mind, the mind is the best of friends; but for the one who has failed to do so, his very mind will be his greatest enemy.

Monday, 14 July 2014

Today I will do what others won‘t........

So tomorrow I can do what others can't.


Forward Chest Press
1st set (12.5kg) - 15 reps
2nd set (15kg) - 15 reps
3rd set (20kg) - 12 reps
4th set (25kg) - 12 reps


Leg Press (80kg) - 4 sets of 15 reps


Forward Lat Row (25) - 4 sets of 15 reps


Abductor (50kg) - 4 sets of 15 reps


Seated Chest Fly (70kg) - 4 sets of 15 reps


Walk Lunge Twist (4kg) - 4 sets


Narrow Lat Pull Down (70kg) - 4 sets of 15 reps


Shoulder Press (50kg) - 4 sets of 15 reps


Decline Bench Alternate Leg Drop - 4 sets of 16 reps


Basic Abs Crunch - 4 sets of 15 reps

Friday, 11 July 2014

Hard work pays off

Believe in your dreams
Be fit


Forward Incline Chest Press (12.5kg) - continueously for 1 minute
(approximately 30 reps to 40 reps)
3 sets


3 squats with 1 Burpees - continueously for 1 minute
(approximately 20 reps to 30 reps)
3 sets


Forward Bench Lat Row (17.5kg) - continueously for 30 second for left hand and 30 seconds for right hand 
(approximately 30 reps to 40 reps)
3 sets


Power Lunge - continueously for 1 minute
3 sets


Foam Roller Abs with Push-up - continueously for 1 minute
(approximately 20 reps to 30 reps)
3 sets


Superband Reverse Lunge - continueously for 30 seconds for left leg and 30 seconds for right leg
(Approximately for 3 reps to 40 reps)
3 sets


Mountain Climber - continueously for 1 minute
3 sets


Superband Wood Chopper - 3 sets of 15 reps


Decline Bench Abs - 3 sets of 15 reps