Workout On My Own

After the 14 sessions with Yus, I have yet to re-sign up for the second level PT session. For the time-being, I'm doing my own workout according to the recommedation from Yus. Now I'll have to workout 3 times a week according to the following workout :

Day 1
1) Squat
2) Leg extension
3) Leg pull
4) Calf press
5) Abs crunches
6) Reverse crunches
7) Back extension

Day 2
1) Chest press
2) Low row
3) Lat pulldown
4) Pec Fly
5) Tricep Extension (cable)
6) Tricep Press
7) Shoulder Press 1
8) Shoulder Press 2

Day 3
1) Low Row
2) Lat Pull Down
3) Bicep Curl (Barbell)
3) Bicep Curl (Dumb bell / cable)
4) Reverse Bicep Curl (Barbell)
5) Reverse Bicep Curl (Dumb bell / cable)
6) Forearm Curl 1
7) Forearm Curl 2

Protein Shake

Currently taking Protein Shake as protein supplement. According to my PT trainer and nutritionist, they advised that one should take enough protein in one day for them to build muscle. For example, my body weight is 58kg. I shoulod take at least 58g of protein a day - from meat, milk, egg whites and protein shake. That's a great knowledge they've shared with me.

For the time-being, I am taking a protein shake from GNC called 100% WHEY Gold Standard, Vanilla flavour. The big bottle is black in colour and its net weight is 2,352g (80 servings per bottle). It usually drink it in the morning before my work and at night before I sleep. And not to forget a serving after my workout.