I am starting a blog which takes immediate effect on Monday.

This are my current stats

Weight - 75kg

BF% - approximately 18-19 % (mirror says so LoL)

Height - 163 cm


Goal : 80 kg + bf 10%

Current Major Lifting Figures

Squats = 140kg
Front Squats - 85kg
Romanian Deadlift - 90kg
Bench Press - 65 kg
Dips - 6 reps bodyweight

I keep a log on my blogger, however whatever that is posted on my blogger is posted here as well, so it is practically the same.


I`ll start of the week with probably an increment of 250kcal. Total : 2700-2800kcal


I have reconstructed my routines. There would be a 3 alternate days workout. M,W,F. Either on the 2 off days would be a 30min Interval Cardio just to get the heart beating a little extra.


This would be my Monday routines.


Bench 5x4

DB Chest Press 4 x 8

Straight Cable Row 4 x 12

Single Arm Bent Flyes 3 x 12

Swiss Ball Crunch 4 x 12


I actually constructed the routine based on DFrancos Training but modded a lil here and there.


Diet wise would be High Fat + Protein with Carbs that would go 80grams tops. This is actually an experiment though, the routine and diet as I used to train 2 days in a row, I just wanted to see how much my body could recover if I would train on alternate days.



Any feedbacks are welcomed. However I would appreciate the constructive feedbacks and try to keep my blog clean.




w/r

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Added on February 18, 2008, 5:46 pm

Okay first day of my bulking phase. I was on a low carb diet before this and it actually did work for me a little but I just feel that my body needs the carbs it craves during weekdays. I had a whole load of good carbs ; weetbix, oats, unbleached flour, flax, w.wheat tortillas for some ass kicking pizza.


The first day of my 3 days alternate routines, it was pretty cool. I was benching approx 55kg ( oh heck yes, I know my lifts are pretty low ).

So I came up with some mini goals :-

1. Bench up to 65-70kg within the next 8-12 weeks which seems pretty realistic
2. Front Squat a smackin 110kg ( current 80kg )
3. Whole Dips @ 15 reps smooth goin.


These is what I had today :

M1 : Quarter Pound Pattie , 1 slice of American Cheese, 1 tbsp ketchup, 1 slice of tomatoe, 1 serving of full fat milk + oats.

M2 : 4 whole eggs, 4 tsp full mayo, 1 w.wheat tortilla, 1 can of tuna

M3 : Fitness Pizza

M4 : Omelet ( 6 egg whites, 2 whole eggs, slices of pepperoni, half red bell pepper, onions, cheese, tomaotes )

M5 : 1 serving of broad beans + Whey , milk and 2tsp of sugar free Peanut Butter.

Pre Workout : Old school shit : oats + water + 1 tsp splenda

Post : Regular Whey ( 1 hour after whey, M3 came up )


If any of you are curious what a fitness pizza is, take a look below. ( packed with 7oz boneless breast, mozzarella, tomatoes, onions, chillies, w.wheat tortilla and some ketchup) AWESOME shit !

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This is how my workout went down today.

Bench (KG)
50 x 4 x 4
55 x 4 x 1

DB Press
30 x 8 x 2
35 x 8 x 2

Straight Cable Row
35 x 12 x 2
30 x 12 x 1

Single Arm Bent Flyes ( this is a killer man !)
5 x 12 x 3

Swiss Ball Crunch
MED BALL + 12 x 4

65-70kg for benchpress in 3 months or less?

Nice, took me 1.5 year to do that for 10 reps.

Please update and advise in regards your method in achieving it. (No offense, just curious to know so I can learn from it as well)

Thanks in advance.

Cheers,
Ken

those pizza....u made it yourself?? looks delicious

Chow

I dig that pizza

Would add sauteed mushroom and pepperoni tho..

Yeah, I am actually referring to 4-5 max reps. If 10 reps, it would be a year or so.



All home made my friend.




Ya know what, I actually wanted to add them but I ran out on pepperonis, I did have some canned siliced mushrooms but I forgot. dang !


You actually sub the chicken for tuna/beef though.

izit ok with all the cheese and sauce? lol

Well, I dont actually get where your question is going but : 2tbsp of ketchup is pretty OK. Mozzarella is also fine. I dont see the reason why to not put cheese. It has some good mono fats.

no la the picture looks like a little too much macam lol

the pizza looks nice ill try it myself lol you used wheat tortila as the dough?

anyway i like your journal title too dude...Smell the fitness good luck

Hey buddy,

Yeah, i do use wheat tortilla, sub with the crazy refined flours for the dough.

Its gonna be a long way up to 80kg man.




KEEP ROCKIN!!!

People ! I just made some bulking protein bars, letting`em in the fridge overnight. I`ll report back tomorrow with some photos. Banana + Peanut Butter Protein bar. Uhmmmhmmmmm!

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Added on February 19, 2008, 4:12 pmThe bar did not turn out really well, It was all goey here and there , I guess I should start using rolled oats instead.

Shanecross, since you're more advanced in preparing ur meals, I highly recommend u get some steel-cut oats.

You'll never go back to rolled oats again.

okay cool thanks. !









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Today was a pretty shiity day, My whole body was crappy. I am actually fighting fever right now, appetite gone down but am still forcing food in for nutrients.

I made an agreement to myself to at least read an article a day.

So i`ll start things off this one. I hope this particular article answers all the carbs myth out there.

Brown Carbs vs White Carbs

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Added on February 20, 2008, 2:42 pm

Day 3 Bulking.


I recovered from my silly fever without any medication, I had to stuff food in my mouth even though I was practically rejecting them. I still feel a little sluggish by the way but much better.


I headed to the gym @ noon, I ripped my damn shorts, jeez it was bloody fukkin hillarious, I was just actually doing a 20lb pull through when my shorts split.


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This is how it went down today

Front Squats(kg) ( I knew I could have just gone up to 90 but Jesus I needed a spotter on the last set)

70 x 1 x 5
80 x 3 x 5

DB Reverse Lunge

30 x 12 x 4


RDL (kg)

75 x 8 x 1
85 x 8 x 3

Pull Through

20 x 10 x 3

Plate Pinch

10kg plate each arm x 15 seconds x 3 sets




Article of the day

Old School Training

Anyone wants to try this method? I need a few lads to come along and we`re good to go. lol

bro your front squats is impressive! how much is your back squat?

regarding the old school training. u can always try out zercher squats

The last time I was doing my back squats was on November 2007 and at the particular time it was approx 90-95kilos. I stopped doing the BS for quite a while when I came up with another routine 4 weeks after that. I actually had a testicular strain after hitting the BS at that point of time. LOL ! I then replaced my BS to the Dumb Bell Bulgarian Split Squat and Snatch Grip Deadlift. Thanks for the compliment anyway. !




I was looking more towards throwing tyres truck pulling etc but the fact that its pretty impossible to do such workouts in town. lol ! The ZS is a real forearm killer IMO

my FS is only half of my BS.

ZS is very core demanding. very good exercise. lots of pain tho. er weight dragging.. not so convenient to do here.. do farmers walk with regular car tyres la lol

I was just thinking about that ya know, pickup some tires at the dump site where the tyre shops are and do some farmers walk during the weekends. I was also thinking about some foam rolling after week 2. Should be fun.

foam rolling? where to buy the rollers?

I am currently looking around. Should try looking around fitness stores though.

Day 4 Bulking.

I had these sluggish feeling eversince I started, I am wondering if its the carbohydrate spike that is causing such sluggish feelings. Okay put things aside. The bulking is giving quite an impact on my regular once a week interval training ( 2 fast 1 faster pace x 6 ) . I am feeling full etc. I am feeling a little relaxed eversince this new routine which is M,W,F whereas my old routine was M,T,TH,F. The too relaxed is giving me the worries that I am undertraining, but I`ll give it a month and see how it flows, its pretty too early to say anything.


I was practically busy in college today, I had to pack my tuna+PB+mayo in a tupperware bowl, some weetbix + the goey bars i made ( pretty sticky ). Damn, I had to steal sometime to eat, everyone is starting to give me the kickass stare when I go out every 15-20 mins to fukkin pee. Yeah, I have been drinking a lil extra water, thanks to Malaysia, the heat.


Article of the Day

25 Method
I`ll post any more updates tomorrow when I complete my upperbody workout.

Day 5 Bulking - Friday

I had a 4 scrambled eggs and 2 w.wheat toast for pre workout and felt like taking a shit all the while. Damn those eggs. lol !

Now lets get off topic for a moment, I am actually planning to pursue a Bachelors Degree, however I am in a dilemma to either choose the UK, USA, or end up in Aussie, it may sound a little cliche but dude, we are talking big money here, this aint no public local uni. The course are priced about the same in all 3 countries ( 150,000 MYR excluding accommodation etc). Well, I still have time to decide before I graduate this year hopefully pursue a degree by next year.


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____

Skip the dilemma shit, this is how my final day of week 1 went down ;

Bodyweight Dips

6 x 4

Straight Bar Pushdown

15 x 10 x 3

Assisted Chinups ( 25lbs assist! man ! I gotta work on this )

12 x 4

DB Shoulder Press ( Seated ) I just feel that standing gives a lil more hit to your posture.

30 x 8 x 3

Barbell Curls ( First time doing curls for the past 9-10 months I have been working out. tongue.gif )

40 x 8 x 4

Abdominal Circuit Training ( 10 reps each )
- Hanging knee raise
- Leg Raise
- Swiss Ball Crunch
- Lying Leg Raises
- Regular Crunch



I havent had the time to read an article yet today, I`ll post one later.








w/r

For your studying purposes:

US:
Pros
- Lots of Universities to choose from.
- Course usually consist of assignments, very good for experience and work.
Cons
- Extremely far away from Malaysia.
- Study Visa for the US can take forever to obtain.(sometimes six months and above.)

UK:
Pros
- Also lots of Universities to choose from. Excellent Universities like Cambridge, Imperial College and Oxford are extremely difficult to get into.
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Probably the most expensive compare with the rest.
- Also quite far away from Malaysia, 16 hours flight if not mistaken.


Australia:
Pros:
- Decent amount of Universities to choose from, excellent universities are not as difficult to get in compare to UK. (for eg. Melbourne University, ANU, Adelaide and so on.)
- Probably cheaper than the other two options.
- Closer to home, 7-8 hours flight
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Excellent Universities not as prestigious as the UK option.

May I enquire what degree are you pursuing?

Cheers

I am looking more in Sports Studies (coaching etc ) or Human Movement Science .

I am actually planning to reside wherever I end up studying upon completion.

UK eg; Sunderland Uni has a pretty good career path(working @ Sunderland AFC etc), Whereas Australia do have lots of options as well which includes the United States which is equally good eg; Indiana State Uni, Upper Iowa Uni.

The only deal now is financially, I might end up opt for loans.

Oh yes btw, I come from an Art&Design background though, so its another different ball game for me and I am ready for some ass kicking studies.

Oh that's a good plan.

Sorry I can't be any help to you as I have no knowledge or experience in the degree you are seeking.

I can recommend you a person from Fitness First Manulife who did something of similar and managed to stay in Adelaide, Australia as a personal trainer.

His name is Simran, manager from Manulife gym.

PS. You'll have to adapt and adopt the western culture to stand a chance there.

Cheers

Thanks, do you by any chance have his e-mail etc? Please do PM me if you do.

bro 40 x 8 x 4?

means 4 exercise x 8 sets x 40 reps? wat??

40lbs x 8 repetitions x 4 sets

I made another set of protein bars, and amazingly it did not go old flimsy, pretty tough. ohhohoho awesome ! I`ll post a visual tomorrow.

There ya go. Packed with 240 calories , 8g Fat , 28g Carbs , 16 g Protein per bar, this is I must say an ideal bulking bar.

Pardon the poor presentation, still working on it

Week 1 OVER.

Current weight 71kg as measured without any fluctuations 1st thing in the morning.

Its a real morale boost when seeing your weight going up as planned but how much muscle or fat I put in the process will have to be calculated once my caliper arrives.

I had some beef soup with approx 400g of blade cubes, low carb white rice, potatoes, chicken etc for the weekends. Oh yes I had a few sticks of Yong Tau Foo from the local shop nearby. Going to have another cheat meal b4 Monday comes up.

The bars that I made were a really good help in boosting some calories. Real good stuff.


Wishing me and everyone else luck in fitness and life.

Day 8 .

It was a challenging week, and there are more to come. I am all geared up for Week 2. There will be no caloric boost this week. I decided to go on a fortnight basis. gradually increasing 150-200 calories, no-one wants excessive fat gains eh. I came across this website and thought that I should share this with everyone else Randy Gage.

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Its time for some figures

B.B.P

57.5 x 4 x 5

D.B.P

35 x 8 x 4

Straight Bar Row

40 x 12 x 1
35 x 12 x 2
30 x 12 x 1

Bent Over Cable Flyes

5 x 12 x 4

SBC ( weighted + 20lbs )

12 x 4


I believe 60kg bench press sounds pretty realistic by next week or the week after.
_________________________________________________

it will arrives next week....lol..
be patience ya

BTW, you aim for strength or bodybuild?

Chow

No worries.

I am actually aiming for 80-85kg. So when I cut, I would predict approx 5kg loss. I am trying to go as clean as possible during my bulk. The only shit during bulking is my pants would be a lil tight. . I am aiming for some good solid strength. Once I have achieved such strength, I would be able to cut easier with the amount of muscles that I have gained during my bulk. So, its strength, then bodybuilding.

Meals Update Day 9

Meal 1 - 1 protein bar, oats + milk + 1 tbsp of splenda

Meal 2 - 2 protein bars (( I was pretty busy at that time so this was the closet that i could go) Easily 40g protein

Meal 3 - 5 cups of milk ( I was pretty busy at that time so this was the closet that i could go) Easily 30g protein

Meal 4 - 6 oz chicken breast, 1 whole wheat tortilla, veggies

Meal 5 - Quarter Pound Pattie, 1 medium can of baked beans , 1 slice of american cheese

Meal 6 - 2 cups of milk, 4 whole eggs, 1 scoop of protein powder , 4 ice cubes. Blend ! (awesome organic taste )


I am actually trying to hit 300grams of protein per day, it sounds achievable within this week.

@TS: what is BF%?

body fat percentage = BF%

hey shanecross. how does ur protein bar taste?

Its actually homemade, it taste pretty good, a mixture of PB,Honey,Rolled Oats, Protein Powder and a dash of milk.

Day 10 Bulking

I managed to grab 1 rep of 85kg Front Squat. However the Romanian Deadlift was an ass kicker today when i grabbed 90kg and a screaming lumbar spine. . I seriously prefer using my old converse while working out, rather than the nike or adidas etc. It provides better stability though.

I havent been reading much articles lately, It has been pretty frantic these few days. I will get back into some quality reading A.S.A.P


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Front Squat (KG + bar )

80 x 4 x 5

DB Reverse Lunge

30 x 12 x 4

Romanian Deadlift (KG + bar )

85 x 8
90 x 8 x 3

Pullthrough (Cable)

22.5 x 10 x 3
20 x 10 x 1

Plate Swing Pinch

12 rounds x 3


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In 2 weeks time I believe the Front Squats could easily touch 90. Im keeping things consistent and I hope its pretty much reachable.

Day 11 Bulking

Nothing interesting today but I managed to hit 3.48km on a treadmill machine in 20 minutes. ( I know its slow compared to some of you runners )


Tomorrow is going to be another interesting supplemental workout.

Day 12 Bulking

I am now developing the tendency of getting up around 3-4 am and getting hungry, I am actually approx 3000 calories a day and still feeling starved at that time. So what I did was, chug down a shake, 1 cup of milk, and I was sleeping like a baby till 8am. I got up all geared up looking forward towards Friday ( heck who doesnt love fridays ) . I`ll be scouting around for some foam rollers/resistance bands this weekend to get started by next week. I`ve built up some confidence on doing the dips, currently on 8 reps tops. My goal is actually 15 repetitions, I believe this few weeks would get me there if the consistency is maintained. I am actually wondering if there is anyone who works out in FF Subang Jaya. I could use a mate though.


Article Of The Day - V-Diet

The reason I am putting up this article is for reading purposes, V-diet just doenst suit my lifestyle. Its crazy man. Keto Diets are better than this for the worse.!



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Training Figures

Dips
8,6,6

V-Bar Pushdown

15 x 12 x 4

Chinups (20lbs assist)

12,6,6,6,6,6

Standing DB Press

30 x 8 x 3
( I was actually aiming on 35 today but I only managed 3 reps )

Abs Circuit Training

Knee Raise x 8 reps
SBC x 8 reps
Leg Raise x 8 reps

V-diet is not reliable. but can always give it a try. it will be an expensive 28 days tho.. all that protein shakes and fish oil and zma... yaiks.

Like I said, It doesnt suit many of our lifestyles, its crazy man, no cheat meals. Dang, but still there are many people who managed to rip of those fats.

End of Week 2.


Previous weight - 71kg

Current weight as in today - 72kg


Awesome man, 1kg a week sounds reasonable. The only thing I`m hoping is to not gain too much fat, pretty much want to go easy on that

Guys, I just made protein/oat cake.

Its pretty good, moist and stuff, but dont expect the cake to taste like a regular tiramisu or cheese cake.

Anyone interested, i`ll post the recipe. Pretty simple

Day 15 Bulking.



I am learning to love Mondays when other people don`t. I managed to hit 60kg on my Bench. It felt awesome. I actually cheated a little on the 4th and final rep. Meals were increased a little bit to give the calorie a little tickle.


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Lets get down to some figures.


Bench Press

55 x 4 x 3
60 x 4 x 1
57.5 x 4 x 1

DB Chest Press

35 x 8 x 4


Straight Bar Row

30 x 12 x 4


Bent Flyes

5 x 12 x 3

I actually increased to 7.5 but I failed before the 10th rep so it`ll still count as 5

SBC + DB 20lb

12 x 4


Short Article of the Day Paillard meal

Day 16 Bulking.

I got up feeling so sick, puked many times today. I went to the doc and was diagonosed with a flu virus which got down to my stomach, man i dont feel good today. I cant even thaw down a glass of milk. Am hoping to recover by tomorrow.

When did DeFranco's routine ever use singles???
OR do you list yours as , repetitionXsets instead of setsXrep?

I'm on WSFSB as well. Nice eh......i just incorporated some oly lifts in it.