7th PT : LEGS

ROUND 1 : COP 15ROUNDS
ROUND 2 : SMITH MACHINE SQUAT 3x25
                    BENCH STEP UP (1min)
                    LEG EXTENSION 3x12
                    BENCH STEP UP (1min)
                    SQUAT BOX JUMP 3x1min
                    CALF RAISE 3x25

At the end of the day, i was walking like a freakin duck! haha..yes it has been a long time since i worked out with my legs..n this is what happened!for 3 days, i cant really walk with ease..on the other hand, these exercises strengthen my legs so that i would have a boost upon kicking the ball while playing soccer..hopefully =D

6th PT : T.B.W

ROUND 1 : COP 15 ROUNDS
ROUND 2 : LAT PULLDOWN 3x15
                             supersets
                    REAR PULLDOWN 3x15
                    PULLUPS 3x15

                    BICEPS PULLDOWN 3x15
                               supersets
                     CHINUPS 3x15

                     CLOSE GRIP PULLDOWN 3x15
                               supersets
                      WIDE GRIP PREACHER CURL 3x15

                       ROPE PULLDOWN 3x15
                       D.B TWISTED CURL 3x10,8,8

ROUND 3: ABS 3x25

another day at the gym as usual..but my spirit and motivation seem to be a little bit of the problem now n then..got a lot of things to think off; assignments, money, time bla bla bla..really love going to the gym, but need to know which is to be prioritized than one the another..