Non-PT #12 (Legs & Arms)

Squats 

50kg x 20 reps x 4 sets

Preacher curl (full & pulse)

39kg x 12 reps x 20 reps x 4 sets

Tricep pressdown and reverse grip tricep extension

25kg & 20kg x 15 reps each x 4 sets

EZ barbell curl & French press (focus on negatives)

20kg & 20kg x 12 reps x 15 reps x 4 sets

Cable bicep curls

5kg x 20 reps x 4 sets 

Dips

Body weight x 20 reps x 4 sets

Formula for flat abs

Many people want flat abs. Fitness trainers and dieticians hear this question more than anyone else.

Getting flat abs is more difficult than you think. The formula may appear simple and straightforward but application/implementation requires discipline, determination and perseverance.

Flat abs = nutrition + cardiovascular training + abdominal training

Nutrition
Good nutrition is essential for a good physique. Think of the garbage-in and garbage-out analogy. Make good food choices and you are on a way to a leaner body. Eating five to six small and "clean" meals a day is recommended as it keeps your metabolic rate high, which gives energy. 

Cardiovascular training
Cardio training helpful to expend calories and burn fat. For abdominal muscles to be visible, you must shed the fat on top. Cardio training such as running, walking, cycling or swimming helps burn a lot of calories.

Abdominal training
Abdominal muscles are same as any other muscle group and they respond the same way. You need to focus and slow down your abs training to isolate the muscles. No point spending hours and hours on abs as you are just wasting your time. Remember, it's the quality and not the quantity. 

To get flat abs, you need to work on it! Combine all three elements above and you'll definitely see results. All experts agree to the above formula.

Non-PT #11 (Front/Side/Rear Delts & Chest)

Dumbbell lateral raise
17.5lbs x 30 reps x 3 sets

Machine shoulder press, full and pulse
30kg x 15 reps x 15 reps x 3 sets

Machine seated lateral raise
15kg x 20 reps x 4 sets

Front raise
10kg x 20 reps x 4 sets

Reverse grip straight arm front raise
15kg x 12 reps x 4 sets

Machine rear deltoid flye
40kg x 15 reps x 3 sets
40kg x pulse to failure x 1 set

Machine pectoral flye
47kg x 20 reps x 1 set
54kg x 15 reps x 1 set
61kg x 12 reps x 1 set
61kg x 20 pulses x 1 set

Non-PT #10 (Chest & Front/Side Delts)

Pectoral flye machine
40kg x 20 full reps x 3 sets
61kg x 30 pulses x 3 sets

Machine incline chest press
15kg each side x 15 reps
20kg each side x 12 reps
25kg each side x 10 reps
30kg each side x 8 reps

Cable crossover
15kg each side x 10 reps x 3 sets

Machine bench press
47kg x 15 reps x 3 sets

Assisted dips and decline pushup
40kg and body weight x 10 reps each x 3 sets

Dumbbell lateral raise
4kg x 50 reps
6kg x 50 reps x 4 sets

Dumbbell shoulder press 30s
6kg x 4 sets

Seigneurs d'Aiguilhe, 2010, Bordeaux

Property of Mr Flabby Less

Seigneurs d'Aiguilhe, 2010, Bordeaux

This is the second wine of Chateau d'Aiguilhe and is definitely good value for money. I enjoy its floral nose of plum, berries and cassis. Taste wise it is pretty robust, dry and has tangy tannins. There's also a seductive mineral taste in this wine. Good structure and pretty balanced. Medium bodied. Long finishing. Surprisingly approachable now. Should taste better from 2015 onwards.

Non-PT #9 (Back & Front Delts)

Straight arm reverse grip cable pull down
20kg x 12 reps x 4 sets 

Reverse grip wide barbell row
20kg x 15 reps x 4 sets

Racked deadlift

50kg x 15 reps x 1 set
80kg x 8 reps x 4 sets

Seated reverse grip wide cable pulldown
40kg x 15 reps x 4 sets

Machine high row (half/pulse)
33kg x 20 reps x 4 sets 

Machine low row (half/pulse)
40kg x 20 reps x 4 sets 

Machine shoulder press 
30kg x 20 full reps x 3 sets 

30kg x 30 top end pulses x 1 set

Steering wheel front raise

10kg x 15 reps x 3 sets 

Non-PT #8 (Arms & Legs)

Preacher curl (full & pulse)

39kg x 12 reps x 20 reps x 4 sets

Cable bicep curls

7.5kg x 15 reps x 4 sets

Giant set tricep pressdown, reverse grip tricep extension & rope tricep extension

25kg & 20kg & 10kg x 15 reps each x 4 sets

Squats 

50kg x 20 reps x 3 sets

EZ barbell curl & French press (focus on negatives)

25kg & 25kg x 12 reps x 15 reps x 3 sets