Aim
- Huge Upper Body
- Big Arms
- 180lbs with at least 12 - 15% BF, not aiming for competition.

Have been working out for 1 1/2 half months, will do ripptoe for another 4 1/2 months. Seeking for advices. Usually spent sometimes at youtube searching for correct way of weight lifting and ocassionally looking at other bodybuilder workout and learn from them. Currently bulking want to reach at least 180lbs.

BodyIndex
- 68kgbefore 71kgafter
- 5'7"
- Ectomorphic

Diet
- Cheat meal once a week
This is usually how my diet looks like now
Breakfast
one scoop of whey protein
2 slices of gardenia bread with 2 -3 tablespoon of PB
Lunch
just started this, 4 chicken parts usually fried chicken cooked in olive oil and marinate in w/e lawl, not exactly a chef added with 2 fried eggs.
TeaTime
Bananas, apples, gardenia bread 2 or 3 slices with 2-3 tablespoon of PB
Dinner
Rice, meehon, mee, pasta. CARBS.
1 scoop of whey protein

On the note: Usually add pre and post workout shake on workout day.

Usually drinks 2 cups of fresh milk 250ml or 8oz in between breakfast to dinner. Noticed huge weight gain, and
strength gain after adding 4 chicken parts in my diet, BUT NOT sure about muscle gain . Cost only RM30 weekly. ^.^Good gain of calories and protein, screw the cholesterol, haha.

WeightLift(This is how I count it, barbell weight is 15kg and will exclude it, will include only 1 side of it)
Squat
25kgbefore now 45kg(not in good form) haha, only 40kg good lol. oh what the heck, want to stress the leg, when stress, I usually feel that the next week ill be in good position)

Benchpress
10kgbefore now 20kg

Deadlift
25kgbefore now 35kg

Overhead Press(don't stand, sit on the bench, what is it called? sitting military press?)
10kgbefore now 15kg

Pendlay Rows
12.5kgbefore now 20kg

My workout method
Following Ripptoe, but will add exactly like this
Workout A
Squat 3x5
BenchPress 3x5
Deadlift 3x5
Rinse and Repeat for second time.
I started off with my previous weight and just do it 3x5, no warm up whatsoever, just stretching, noticed that my gain between 1 to 2 week is 2.5kg on each side(everything barbell here). Sometimes go on the 4th days just for bicep and tricep, I want big guns! to shoot some fellow off I dislike in whatever time, accordingly to my mood it feels great. j/k

You should take more protein for breakfast. Your body is craving for aminos after long hours of fasting (sleep).
Should add a protein meal to your tea break.
Too much carbs on dinner.

Based on your current bodyfat levels, you should limit your carbs intake.
You must bulk the right way, not the fat way.

Thanx 4rings for the advices will look into it.

Change to tuesday workout, had to do something yesterday. Workout B A B Routine this week.

WeightLifting(barbell 15kgexclude, counting only one side)
Squat
47.5kg 1x8(fuh still could do more, had so much energy)
50kg 1x5(fuh)
50kg 1x5(fuh,fuh)

OverHeadPress
17.5kg 3x5 (Improved 2.5kg)

Pendlay Rows
20kg 3x5(remained the same)

Second Time

Squat
50kg2x5(fuh fuh fuh fuh)
30kg1x8(wanted to feel how I improved, it felt very light, but at the same already overexhausted)

OverheadPress
17.5kg 3x5

Pendlay Rows
20kg 3x5

I like the feel of soreness it make me feel like ive accomplished something in the gym. Now feeling my chics! I mean chicken... Thanx for reading.

Actually.....your second time when the squats felt much lighter is because, your CNS has adapted itself to the weights of the 50KG thus you feel like the 30KG's extremely light.

When your workload has increased, you can do walkouts with your 1RM+30KG and stand for 5 seconds and rack it back, and try your 1RM immediately. It'll feel lighter. Eg, if your 1RM is 100KG+30KG and do a walkout.

And don't depend too much on the soreness as your gauge of performance, when you've gotten used to it, you won't feel any soreness anymore.

Thanx for the head up. Usually my soreness wont come on the day I w/o always the nextday of it, hand gets seriously tired.

So, i'm a little obnoxious with my weight, yesterday because of work, i went out came back not eating and not drinking as much water as i should be, it went to 70.5kg! went to workout today my str didn't decrease infact it upped, probaly water weight.

Will make it lunch+dinner chicken time!

Just make my first blender. 2tb of honey, 2tb of pb, 10oz of wholemilk, 2 scoop of whey ON 100% choc flavo, few cubes of ice. Wau it tasted really tastylicious! gonna try few more variations tommorow, anyone got their own recipe, mind to share?

Maybe it's the blender I've made this morning, about 10xxkcal calories in one shot, 2 scoop whey protein, 4tb PB, 2tb honey, 1 cup of oat, 1 1/2 of wholemilk which equal to about 11oz. Wau, it's fast, easy, and extremely cheap if you calculate it. Of course you're gonna get sick drinking it everyday. haha. Had extreme strength boost today.

WeightLift(Barbell 15kg, will exclude, counting only one side of it)
Squat
50kg 3x5(Form still not good, pain at the back)

BenchPress(+2.5kg)
22.5kg 2x5
22.5kg 1x4 failed on the last rep

Deadlift(+5kg)
37.5kg 1x8
40kg 1x5
40kg 1x6(still had so much more energy)

Anyway, this week, I'm very concerned about the mass I am gaining, but not the strength, I'm recalculating everything, I'm gonna stop doing 2nd time, probaly because of the limited calories intake and I'm overtrained. Also gonna stop compound program such as this Ripptoe, and get more knowledge on Isolate program and start doing it probaly next month.

Something to show my high bodyfat body, I already had almost similiar kind of base when I started out, things just got bigger by a little bit with higher bodyfat? not they way I wanted.

Dang, everyone has a nice base to start of with.

Bad workout day on saturday, didn't sleep at all, went out at 6.30 a.m. Went to gym at 11a.m. Anyway today i can see my upper body growing bigger. Ate really alot today. As for the reps why I did more than 7? I think my body are more to high reps than high intensity low reps growth, while maintaining atleast 80% weight of what I can handle.

Breakfast
Which consist of about 2 scoops whey/ 1 cup of wholemilk/1 cup of oat/ 4tb of PB/ 2tb of honey/ 2 slice of cheese
blender 10xxkcal

Gym Pre/Post
1 Scoop whey/ 1scoop whey

Lunch
Chicken 4 parts + Maggie mee 2packs(chicken, brocolli, egg)

Dinner
blender 10xxkcal

Squat(as usual on counting the weight part)
40kg 3x7(reset back the weight, due to form)

Overhead Press
17.5 1x5(very very tired)
15kg 1x8(extremely tired)
12kg 1x5

Pendlay Rows
15kg 3x8 (reset back to lower weight, due to form)

Workout A B A routine this week, gonna be absent next week due to some problems coming up. Will start on isolation program in the next 2 week for better mass on the upper body and arms mainly. Just put myself on weight scale, it's at 72kg(alright maybe a lil bit of fat). Yehaaa, while my belly is still almost the same size, that could just mean one thing, mass gained What I'm trying out here are just few experiment for my body.

WeightLift(Barbell 15kg, will exclude, counting only one side of it)

Squat
35kg 1x10
37.5kg 1x10
40kg 1x6

BenchPress
15kg 1x12
17.5kg 1x8
20kg 1x6

DeadLift
40kg 1x10
40kg 1x10
42.5kg 1x4(yea I'm already so tired, my back ache like hell)

B workout today, just had some really tender, soft chicken drumstick marinate in lemonade! With brocolli steamed on top of it, and eggs cooked in chicken oil that left over! Yea I didn't put any oil to fried it!



WeightLift(Barbell 15kg, will exclude, counting only one side of it)

Squat
40kg 1x10
40kg 1x10
40kg 1x5

OverHead press
15kg 1x12
15kg 1x12
15kg 1x8

Pendlay Rows
15kg 1x10
15kg 1x10
15kg 1x6

4 chicken drumstick.... all protein only.....

If you eat everyday, you will puke even looking at it.
The pictures comes in handy, the thread felt really "00" without it.

but it look delicious

Wah lau... like that also you call yourself ectomorphic kah? Not bad lah, I should say.
Eh, why not try adding 3xF dips and pull ups into your routine lah (like the Stronglift 5x5) -- sure kena taruh kaukau one.

Will look into your suggestion iamyuanwu, thanx. Today very tired with no endurance, this past 2 weeks, I've been smoking heavily back again, about half pack to 1 pack each day, was very stressfull. As for today, Workout A.

WeightLift(Barbell 15kg, will exclude, counting only one side of it)

Squat
40kg 3x10

BenchPress
17.5kg 2x12
17.5kg 3x6x1

Deadlift
40kg 1x10
45kg 1x5 (no more stamina, thats why I did only 1 set with higher weight)

Will resume back in the 2nd week of june, and will start on isolation program.

Alright I'm back, after a week of break, went back to the gym, stamina gone, yea I was wasted in that week time. Now back to bodybuilding, still looking for workout program, been reading and reading, can't found what I want,

I was hoping maybe I could go for a 3 days routine as well, monday/wed/fri, or monday/tue/thu/fri. Anyone could suggest me a good routine? HST? Whatever blabla name routine that is good? and worked for you? Any help greatly appreciated.

Would prefer something like this if it was 3 days split
chest/bi
back/tri
shoulder/leg

If 4 days
chest/bi
back/tri
shoulder/(anything you can think of)
leg/abs

Been doing research and reading through google and bodybuilding, but couldn't find one that I liked.

Alright got myself a routine, but don't know mat tong tong it is called. I meant the barbell rows bla bla those kind of name, will find it the name when I do bother.

Right now my weight just went to 73kg, alright 7more kg to go, see my upper body size increasing more than my tummy, thats a good sign. When walking out, ppl are looking at my body, another good sign. Could see the definition of my arms triceps and shoulders now, another good sign.

BUT FxxK I'm still smoking, right now it's like 1 half pack a week. When I was off for a week, had 2 - 3 big pack a day! LAWL, i'm just telling, so that someone could tell me how to stop smoking! Need more determination! I see ppl smoke, i got the urge, after eat, i got the urge, when so fcking hella boring, i got the urge, what the hell.

3 days routine
chest/bi/abs
back/tri
shoulder/leg/abs

My diet right now 35% protein 40% carb 25% fat. Can't be bother with too clean diet, no time, not a very discpline person, so blah. I'm still adding the big 3 Benchpress/deadlift/squat into my routine, BUT, for deadlift & squat i'll lift the max weight and only once, right now deadlift is 45kg and done it only 1x10 as for squat 45kg with good form also the same 1x10. It's very tiring lifting deadlift and squat, and it doesn't add any muscle growth when you're overly exhausted. For other lift it's usually 3x10 or 3x12 as for abs its 4x15. I fixed each part of the body to 2 or 3 of technique.

Will post a picture of me when I'm at 75kg. Any comments greatly appreciated.

Woohoo, has lay off the ciggarettes for now.

Improvement I've made so far,

Barbell rod 15kg
Squat 50kg on each side did only 1x10

Barbell rod 15kg
Benchpress 20kg on each side with 3x10

Barbell rod 15kg
Deadlift 50kg on each side did only 1x10

walauweeeehh!! smell so nice!!!