ok i just remembered what i wanted to blog liao.. yesterdat went Gombak gym for some workout. this is what i did (not in order):-

EZ Bar Bicep Curl
Clin-&-Jerk
Bar Twisting
Dumbell Triceps pull
Quads Stand
Pull-ups
Plate weight twisting
Lats Pull

all these were done within 3 sets and up to a max rep of 15reps before i change weight. but for triceps and twisting i did endurance training.

lol the workout was shiok and now im in pain now.zzz but its ok, no pain no gain. well just a note, drink some milk (200ml preferable, and flavour you want!) or soy milk if u dont like after your exercise will help gain back some protein loss. yes i know milk contains a very little amount of protein, but i dont use protein powder, so i use milk as a alternative (save money also lor..) lol.. you eat eat mayb a slice of raisin bread together with the milk too. well i said all these is because thats what i do after training and it works.

why will lose protein?? its because your body initially will use the energy supplied from what you eat and when the body has already consumed all the energy, it will begin eating up the protein and convert it into energy. sounds chim? but this is how the body works. so dont hate your body, ok its very random.lol.

next up, endurance run! woots!