Ok, i've decided to start my own journal too, too ease the tracking of my workout progress

Yeahz's Current Stat
2008 July 14
Name: yeah_guyz
Gender: o0o
Height: 171cm

Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10

Measured at 2008 July 14
Chest 39"
Waist 37"
Hips 40.5



Own Reference


Personal Log


Goals:
Weight:70Kg
Body Fat: less than 20%
Better body shape
34" Waist

Weekly Workout
Monday: Strength workout
Tuesday: Swimming workout
Wednesday: Strength workout
Thursday: Swimming workout
Friday: Strength workout
Saturday: Swimming workout

Week 1,Day 1
Monday, 2008 July 14

today will be the 1st day i started my program,but it was a bad day, as i had a insomnia night..only able to sleep at 5am =.= , awaken at 2pm

Strength Workout

Deadlift with 2 dumbbell
1x12x10kg(2x5kg)
1x12x6kg(2x3kg)

p/s 1st attempt of deadlift , i nearly exhausted after 1st set, so reduce to lighter weight

Dumbbell Squat
1x12x10kg
1x12x6kg

Dumbbell Lunges
2x12x6kg

Concentration Biceps Curl
2x12x6kg

Dumbbell Kickback(Triceps)
2x12x6kg

Push Up
2x12

Cross-knee Crunch
2x20

Quarter sit-up
2x12


Diet

2pm Brunch: 2 slice of whole wheat bread with peanut butter, 2 slice of whole wheat bread with Salmon spread

6.15pm Strength workout

8pm Dinner: Rice with vege+pork+taofu

11pm Supper: A slice of Salmon spread whole wheat bread

how do you deadlift with 2 dumbells?
and how do you curl your triceps?

Why not?
http://youtube.com/watch?v=j8YJ_tfLPJQ

p/s she has a nice hips


haha, mixed up btw bicep and triceps
edited, thanks for enlighten

You sure one day is enough for your body to rest ?

I would recommend a split body workout.

yeah, swimming is not a intense excercise
i will only swim at low pace


i am just a beginer, Total Body 1st, after few weeks, will move into Split body

why?

i guess that he think split workout can has more rest

yeah_guyz, you're a beginner I assume?

Go and train hard like hell. Just train like mad, and keep training past the muscular pain. Stop believing in overtraining and god knows what when you're a beginner. It doesn't happen so easily. If you swim, I assume your GPP is already reasonably good.

Don't worry so much about overtraining, and all the rest. Just makan, tidur, train, swim. It's not that easy to overtrain.

It is ur wish to do total body or split body. The reason i recommend split body is because i find it more effective on me.I tried total body and realized that i do not know how to properly trigger the correct muscles which results in wrong training. Training is about urself on which u think suits u, this is my thinking la, u can keep trying and see which is the best

haha, i love your post Bravo!!!
current workout already made me exhausted...lol
i think will stick to my program 1st, and increase intensity per week/month

yeah, i am new in Strength workout, what's is GPP?mind to enlighten?


You are what you think...haa

General physical preparedness. It refers to your ability to do physical tasks. Some people will low GPP find themselves tired and unable to perform their exercises explosively as they reach the later part of their training. It sort of like, stamina, endurance strength.

Many powerlifters and weightlifters will recommend that you do something to increase your GPP. Such as car push/pull, flipping a tire round and round and drag it about, doing Crossfit workouts (google if you don't understand what it means).

All these activities increase your cardiac strength and endurance abilities which will then translate to increase work capacity, which helps you involve more exercises in one session without getting tired too quickly. Yes ultimately you'll get tired, but the question is when? Within 15 minutes? Within 1 hour? 2 hours?

Ppl with higher GPP capacities are able to perform more tasks in a given amount of time. A beginner would struggle past a 45 minute heavy compound workout, but a higher level trainee would have no issues going past 1 hour of heavy training, then doing a little explosive finishing work. Eventually your GPP will increase and you'll be able to squeeze more explosive movements in a session.

And hey presto, a more powerful, strong, explosive athlete. Mind you though, this doesn't happen overnight, requires some real sweat and mental strength to push the limits.

nice ass. but bad form

What kind of strength routine you on? keep in mind that when you start to get more serious with it, you cant afford to train that often and you're gonna need more time to recover
Dont be to focused on split body routines unless you intend to do a BB routine

Are you a guy or a girl? 5kg dumb bell is too light... I'm 17 and I lift 10kg per hand easily. Plus you do too little sets. You gotta do hell lot more than that to lose weight.

P.s: Not meant as an insult, pointing out only.

thanks for the great info


lol, sure nice
bad form? i am following her form
so any better form for deadlift? Link?


yeah, thanks


LOL, you're so cute

Week 1, Days 2
Tuesday, 2008 July 15

yeah, swimming, i love swimming, dont you?
Today was a bad day too, as the fcking insomnia at yesterday night, only slept 3 hours

Swimming Workout

Warm up
2x50(:15 Swim
4x25(:15 Kick

1x500(:60 Swim
2x50(:Drill
2x50(:Kick
2x50(:Pull

Warm-down
2x50(:Loosen
Stretch

Total: 1100m

Diet
8am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 3 spoon of oat

11am: Snack- 1 Slice of WW bread

2pm: Lunch- Rice with vege,taofu,chiken

5.30pm: A cup of milk

7pm: Swimming workout

9pm: Dinner- Roti Canai, Omelette, Fried Chiken Breast

11.30pm: A cup of milk

yeah, it looks weird to me too. maybe because of the dumbbell, or different version of the deadlift that we normally do which is stiff-leg deadlift..

refer to this one:
http://stronglifts.com/how-to-deadlift-wit...oper-technique/

http://www.bodybuilding.com/fun/wotw52.htm
refer to "MATTA114'S Write Up", there are video for a proper deadlift under "WORKOUT A"

p/s: i'm thinking that it's her boobs that makes it looks weird, lol

anyway, your shouldn't take roti canai into your diet, dinner somemore. dont take heavy carb meal in your last meal, especially dinner. increase your protein intake too

lol, i bet that you guy eying at her boob more than her form..haha

thanks for the link,it's help alot

today is my rest day ..1st strength workout made my muscle so sore, still not recover yet

how long u been training? Is this Your first time lifting weights?

yup, 1st attempt in deadlift,lunges,Squat

Week 1,Day 3
Wednesday, 2008 July 16

Rest Day


Diet

3pm: Brunch- Salmon spread 2 slice of WW Bread, LF milk, Omellet(2 egg),vege
5.30pm: Apple
8.15pm: Fried chicken breast, vege,1 broiled egg

lol, i am having my great lunch,yeah it tastes good

Frittata!!!





beware,, dont click the spoiler, otherwise hunger can lead you to death

Oi, you post pictures but no recipe!!!
Apa ni.... make me hungry lah!
Recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe...
XD

lol, refer to here
recipe
http://busycooks.about.com/od/sausagerecip...confrittata.htm

Instruction
http://busycooks.about.com/od/breakfastrec...afrittatast.htm

but i didnt follow all the recipe, i dint use pasta

once all the thing done, i just remember that i forgot to put yogurt and milk...lol WTF

but it's still taste good, and easy to cook too

looks damn good lo, I am hungry now...

try and cook it, my 1st attempt..took me only 30min
and it taste good and healthy food, u can use any recipe as you like

I dont have an oven...maybe i should try using the microwave one

deng, microwave will do la
alot method actually, i saw there is people using gas to cook it with the pan and cover
try youtube, there alot method..lol

Well, as an egg lover, as long as there's egg in it, everything will taste perfect. I was bored with plain chicken with bread, and I did omelet with strips of chicken!!! Nice!

i got no chicken in my fridge, tomorrow gotta go Jusco to get some

Week 1, Day 4
Thursday, 2008 July 17

yeah, swimming day again

Swimming Workout

Warm up
2x100(:15 Swim
Stretch

1x400(:60 Swim
8x25(:10 Kick
8x25(:20 Drill
8x50(:20 Pull

5x100(:30 Swim

Warm-down
2x50(:20 Loosen


Total Distance: 2000m

Diet
9.15am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 1 slice of PB WW bread, 1 half-boiled egg

12am: Snack- Apple

3.15pm: Lunch- Frittata,tomato,vege

5.30pm: Tea- A cup of milk,oat

7pm: Swimming workout

9.15pm: Dinner- 2x Fried Chiken Breast,tomato,vege

10.30pm: Durian...lol

12.00am: half cup of milk

11.30pm: A cup of milk

Week 1,Day 5
Friday, 2008 July 18


Strength Workout

DB Deadlift
2x12x12kg(2x6kg)

Alternating Shoulder Press
2x12x6kg(2x3kg)

Lateral Raise
2x12x6kg(2x3kg)

DB Squat
2x12x12kg

DB Lunges
2x12x12kg

DB Press
2x12x12kg(2x6kg)

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Push Up
2x12

Concentration Biceps Curl
2x12x6kg

Triceps Overhead Press
1x12x6kg
2x12x3kg



Diet

1.30pm Brunch- sugarfree coffee,1 slice of WW bread with SalmonSpread, Frittata, tomato, cabbage

5pm Teatime- half cup of LF milk, oatmeal

5.45pm Strength workout

7pm Apple

8.30pm 1 slice of WW bread with SalmonSpread

9pm Dinner- Water-boiled Chicken breast, cabbage, broccoli,sugarfree coffee

12pm Supper: biscuit, half cup of LF milk

Week 1, Day 6
Saturday, 2008 July 19

yeah, swimming day again

Swimming Workout

Warm up
1x200(:35 Swim
Stretch

1x400(:60 Swim
4x50(:20 Drill
8x25(:10 Kick
8x50(:20 Pull


Warm-down
2x100(:20 Loosen


Total Distance: 1600m

Diet

2.30pm: Brunch
A cup of coffee, 2 slice of PB WW bread,2 half-boiled egg

4.15pm: Tea
2 oat biscuit

5.15pm: Tea
A cup of LF milk
Oatmeal

6.15pm: Swimming workout
6pm: Swimming workout

8.15pm: Dinner
2x Fried Chiken Breast
Frittata
so full after having this meals, probably taking too much

2am: Supper
1 cup of milk, 2 oat biscuit

Week 1, Day 7
Sunday, 2008 July 20

Rest Day

Today, treat yourself to something you love and enjoy every bite.

Diet

2pm: Brunch
A cup of coffee
2 slice of PB WW bread
2 hard-boiled egg(wanted to cook half-boiled...but overcooked )

4.15pm: Tea
1 oat biscuit

5pm: Tea
Apple
2 oat biscuit

6pm: Snack
2 slice of PB WW bread

8.15pm: Dinner
Nescafe ice
Popiah
Sizzling pork yi mee

today right after i awake from my dream, the 1st thing i did is stepped on my Weight and body fat scale
i am using Omron HBF-500

click spoiler for the pic


so happy, after 1st week of workout, it's showed positive figure, i lost some body fat and gain some muscle at the same time

Week 1 status
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9

Week 2 status
Weight: 77.2kg
Body Fat: 27.4%
Skeletal Muscle: 36.3%
BMR: 1750Kcal
BMI: 26.4
Visceral Fat Level: 9

Week 2, Day 8
Monday, 2008 July 21

Strength Workout

Warm-up
5min robe jumping
Full Body Stretch

DB Deadlift
2x12x14kg(2x7kg)

Alternating Shoulder Press
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

Lateral Raise
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

DB Squat
2x12x14kg

DB Lunges
2x20x14kg

DB Press
2x12x20kg(2x10kg)

Concentration Biceps Curl
1x12x9kg
1x12x7kg

DB Kickback
1x12x5kg
1x12x4kg

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Plank
2x30s

Push Up
2x12

Warm-down
Full body Stretch



Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Chicken Breast
Broccoli

5pm: Tea
2 Sweet Potato
A cup of milk

6pm: Strength workout

7.45pm Snack
An Apple

8.15pm: Dinner
A cup of coffee
Broccoli
Chicken Breast
2 Hard-boiled egg

1am: Supper
A cup of milk
Biscuit

not trying to be an ass here but how is this a strength workout?
Did you design this program by yourself or get it off a website/magazine?

anything wrong with it?

That is NOWHERE near a strength workout

I think you are doing too light and too little. I am curious on whether is it difficult for u to complete your entire workout? Well, I do not know how strong you are but your weights used are a bit too light. However, I am no one to judge on that too.

Just my 2 cents la, I think it is a bit too light. My definition of workout is really working out where I really have to use strength to complete it. How do I know if i did workout? I will feel the soreness and muscle tightening after the workout and sometimes the sore can last for a few days.

I THINK a lot of people are working out the wrong way ( I may not be right), they are exercising instead of working out. Eg, I used to workout by doing pushups, but I dont do it now as my body weight is not sufficient to "trigger" the muscles and I call the pushups cardio exercises haha. (well, unless u are doing some 100 reps of pushups). Some of them are not even growing and it is not the food they take, but it is the effort and how hard they push. If you dont push, u wont gain.

I am not trying to flame.....2 cents worth..

I think this is a good article, and I planned my workout based on this fellow Armin "biggest arms" Scholz

"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout

[/quote]

yeah, thanks for the talk,it's helps

yap, it might be to too light for others, BUT i am just a beginner, as you can see i am slowly adding more poundage

and yeah, every of my workout did made me feel the soreness after the workout and sore for few days
and i having a bad form of few workout, so i don''t wanna put heavy weight until i got a good form

and i done it at Home, i dont feel like going to gym,

more comment is welcomed

hmm, i dont feel that. in fact, i never try stretching my arms after i workout to see if they can touch each other. but most of the time, after an intense workout, my muscles are like pulling each other, very tight. it's very obvious for arms, especially biceps and forearm. i can feel that blood pumping into them and my elbow doesnt stay in straight if i dont force it to become straight. for quads, abs, traps, shoulder they feel like burning for a short period.

Take pictures of yourself to track if you are growing or not. That is the best way to see if the effect of your workout. If you don't see any changes then you should do something:). Just keep your training as long as you know what you are doing. It is good that you are increasing the weights. Yeah, it is very important to workout at a good and correct form. If you dont, you might train it the wrong way the worst if you injured yourself. Keep testing and trying to find something that suits you. I tried full-body workout but I don't really like it:). Good luck mate...


I like that feeling.....hard muscles... hahah..

If your goal is really strength than you have to ignore this. thats why its important to periodize, if you're new to training than there's a high chance you'll mess things up and achieve little if you try to train for two goals at once. Unless you really understand the science behind it, diet and training etc etc, best you focus on one first.

and my point was never based on your poundages. its more on your workload and choice of exercises
but if all of it is performed at home than i guess that explains it

If you wanna get a better idea for your training try reading Maximum strength by Eric Cressey, i got it at borders, it's simplified so beginners can understand it

Week 2, Day 8
Tuesday, 2008 July 22

Rest day

Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Oatmeal
An apple

6pm: Tea
A cup of milk
Apple

7.45pm Dinner
Fried Kuey Teow
Fried Chicken Breast
Teh Ice

12.30am: Supper
A cup of HL milk
Biscuit

Thanks Jib,

btw, can you elaborate more on "periodize"?
Besides, what are the difference between strength and muscle training?
Yeah I am new....

periodize meaning you set periods to focus at one goals. meaning you could focus on bulking this month and cutting the next, then strength rather than achieve all at once

BB is what you would call "muscle training" with hypertrophy as the main focus, strength would be the by product
programs like westside is strength, hypertrophy comes as a by product, most of them focus on lifting your absolute max within ranges from 1-3 reps

Obviously if you're just trying to get stronger, you'll have better progress with routines like westside

There was a course offered in Tennessee Tech University that had a whole semester touching on the concepts of periodization. It explained about the benefits of periodization compared to congjugate training, how it works and why it works, is it better in comparison to work on two things or just one at a time, how muscle fibers are connected and god knows what other schmalongey

Here I shall simplify the entire semester of reading that I still sometimes can't understand a thing of two.

Periodization - Simply doing one thing at a time.

Period 1:To increase your work capacity so you can endure the harsh trainings of weightlifting or strongman.
Period 2:To increase your muscle/hypertrophy via the participation of compound bodybuilding routines to hit a particular weight
Period 3:To increase strength via compound movements but in a differing rep range, % calculation
Period 4:To increase speed and explosiveness via more plyometric based training
Period 5:To peak, maximizing 1RM training if in weightlifting. Or peak in endurance/strength based training for strongman

Extra elaboration, PAY ME! Nah, you don't need to know anymore, other than that it's more for trainers and coaches to understand. After this things can get REALLY complex.

How the fcuk do I know all this!???? ArghH! I need to get a life.......