Workout for chest and biceps
Today I will blog on my day 1 of my fitness program. It is basically a post for gym dummies like me 
I no longer run on the treadmill bare-footed. I look more like an athlete now Some how I have to convert this flab 
into some sort of muscles
I start with a set of stretching exercises. I hold each pose for a count of twenty. Then I proceed with cardio exercises like running on the treadmill or cycling for at least 15 minutes.
( pic not complete just for llustration )
Using a smith machine I do 3 sets of 8 to 12 reps of horizontal and later vertically inclined lifting weights on bars. I try to ad more weights with each set. Then I repeat using close grip.
I then do the chest fly machine 3 sets. I supplement the machines with barbell exercise that target the chest muscles using inclined bench.
While waiting my turn I will sit on a bench and do bicep curls using a single bar bell. Three sets of 12. I will then continue with standing and lifting up a straight bar with weights and using both hands bring it up and down concentrating on the biceps.
I normally end with three sets of forearm muscles exercise. After this, I walk on the treadmill for about ten minutes or so to cool down. It sounds terrible but actually it is quite fun.
This is pure whey protein which I bought to supplement my mainly vegetaran diet. Now the next thing is to see how long I can carry out this latest fad before I get bored whch knowing me is probably not going to be very long hahahahahhahahah
make sure you post before and after pics of yours so that we can see the differences…. ahha
i might be accused of running a porn blog
Do your stretches after training not before. Studies have shown that you tend to be able to lift heavier when you do it that way. And make sure to have your post workout meal within 45 mins. after you finish to replendish. Keep it up. You are doing good.
thanks! but it is difficult to eat so soon after exercise. but i will try.
brader you have man boobs! nen nen tua tua liap!
i wonder if there is any baby needing nursing hahahahahahaha
…and don’t eat until you feel full just because you have a good appetite. Many people make that mistake and add on more weight instead of removing it.
i prefer food with lots of soup. this way i feel full with less food
If you find it difficult to eat so soon, have a protein bar or drink, something light with high protein at least. Also, try adding beans to your soup. They are high in fiber and protein which help in keeping you full longer. Another trick is to drink a glass of ice cold water before every meal to “spoil” your appetite.
i never thought of this. beans in soup is a cheap n good way to increase protein intake. abt drinking a glass of cold water, i drink lots of water every day
Looks like you are enjoying your workouts! I hope you won’t get bored and keep doing what you are doing!
my enthusiasm is contagious. many of my frens r joining me now hahahahahahahahah
So glad to hear your friends are joining you. The important thing about fitness is to have fun while doing it otherwise you can’t stick to it for long. BTW, you can toast nuts in a shallow pan over medium low heat on the stovetop. Just WATCH THEM as they burn easily due to high oil content.