Malaysian citizen that loves cat, food, fishing, outdoor activites and fitness. Full time IT Programmer, Part time blogger.

Kekucing Awang

Kekucing Awang

Perjalanan Hidup Milo

PitaPata Cat tickers

My Workout Plan

Day 1 - Chest/Shoulders/Traps/Triceps/Abs
Exercises:
Chest
- Barbell Flat Bench Press
- Barbell Incline Bench Press
- Dumbbell Flys
Shoulders
- Seated Shoulder Press
- Barbell Military Press
- Shoulder Machine Presses
- Lateral Raises
- Dumbbell Shoulder Press
- Arnold Shoulder Press
Traps
- Dumbbell shrug
Triceps
- Lying Triceps Extensions
- Triceps Cable Pressdowns / Lat machine Pressdown
- One arm triceps extensions
Abs
- Crunches
- Leg Raise
========================================
Day 2 - Back/Biceps/Forearms
Exercises:
Back
- Lat Pulldowns
- Barbell Rows
- Seated Cable Row
Biceps
- Barbell Curls
- Preacher Curls
- Wrist Curls
Forearms
- Barbell wrist curls
- Reverse wrist curls
========================================
Day 3 - Quads/Hamstrings/Calves/Abs
Exercises:
Quads
- Squat
Hamstrings
- Leg Curls
Calves
- Calf Raises
Abs
- Crunches
- Leg Raise
========================================

4 sets each of 10, 8, 6 and 4 reps

sambung balik nanti...

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My G7

1. Gunung Tahan (7,186') - Banjaran Tahan, Pahang (Finished)
2. Gunung Korbu (7,162') - Banjaran Titiwangsa (Finished)
3. Gunung Yong Belar (7,156') - Banjaran Titiwangsa (Finished)
4. Gunung Gayong (7,129') - Banjaran Titiwangsa (Finished)
5. Gunung Chamah (7,119') - Banjaran Titiwangsa (Finished)
6. Gunung Yong Yap (7,110') - Banjaran Titiwangsa (Finished)
7. Gunung Ulu Sepat (7,089) - Banjaran Titiwangsa (Finished)

My Graduated G

- Gunung Kinabalu, Kota Kinabalu
- Gunung Datuk, Rembau
- Bukit Tabur, Melawati
- Gunung Nuang, Hulu Langat
- Pine Tree Hill, Bukit Fraser
- Gunung Yellow & Pass, Cameron Highlands
- Gunung Brinchang, Cameron Highlands
- Gunung Stong, Gua Musang
- Twin Peak, Bukit Fraser
- Gunung Arong, Mersing
- Gunung Berembun, Terengganu
- Gunung Duri, Ringlet
- Gunung Gerah, Grik
- Gunung Bilah, Grik
- Gunung Semangkok, Bukit Fraser