Click here for the new workout plan.


Diet Plan:

Take note that every food intake happens every 2 to 3 hours.

Breakfast:
2 Eggs
1 Avacado slice
1 piece of bran bread
1 glass of milk/juice/soya bean/etc (I try to take all my sugars in at the start of the day so I can work it off later)

Lunch:
Tuna Sandwich without the special sauce (from subway. Being in college it's hard to get healthy food)
or
Chicken rice
or
Any sort of salad + potatoes + fish/chicken (not fast food)

After Lunch:
Protein Shake (Creatine + Water)
or
Protein Bar (30 mg)

===work out===

After Work Out:
Protein Shake (Whey + Water)

Dinner:
Steamed Fish + Salad
or
Steamed Chicken + Salad
or
Once again any sort of salad + potatoes + fish/chicken (again, no fast food)

After Dinner:
Protein Shake (Whey + Water)

===sleep===



My Old Workout Plan:


Day 1:
Bicep curls 21 [5-6 sets]
Tricep extensions [4-6 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Butterfly press [5-7 sets]
Chest pull [2-3 sets]
Cardio [150 calories at least]

Day 2:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Behind neck lat pulldown [5-7 sets]
Chin up [2-3 sets]
Cardio [150 calories at least]

Day 3:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Bench Press [6-8 sets]
Cardio [150 calories at least]

Day 4:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Heavy squats [4-6 sets]
Cardio [150 calories at least]

Day 5:
Rest Day

Day 6:
Bicep curls 21 [5-6 sets]
Tricep extensions [4-6 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Butterfly press [2-3 sets]
Chest pull [5-7 sets]
Cardio [150 calories at least]

Day 7:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Behind neck lat pulldown [3-4 sets]
Chin up [3-5 sets]
Cardio [150 calories at least]

Day 8:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Bench Press [4-5 sets]
Cardio [150 calories at least]

Day 9:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3sets]
Heavy squats [4-6 sets]
Cardio [150 calories at least]

Day 10:
Rest

===back to Day 1===

Click here for the new workout plan.

seeing u train ur arm with crazily heavy workload almost everyday, i think u must have gigantic arms. can show us ur nice result in 2 months?
i think u can keep ur privacy by just showing ur arms.

I'm on a break from the heavy workout now.

But I'll be back on it in 2 to 3 weeks time. How about I post it up 2 months after then?

Tell you what, I'll pm you when the pic is up

Aiyo, just mas-ter-bed room laaaaaaa. same effects. Maybe u'll have to do more la, but heck! u get pleasure out of it man!

but do remember to change hands, if not one arm bigger, 1 smaller!

that's not funny, do post more useless post, you will be warned by MOD

Haha chill la bro, just joking la cos i know the TS personally laaa. i shall censor the illegal word(s) after this post.

Oh, and to bro T+1, his arms look not bad! got room to improve, but he has done a great job!

ohmygod it's you.

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Added on July 16, 2008, 11:49 pm

Chill dude, this guy's my best friend.

And he found me on LYN.

Damnit ><"

Hahaha bro chilllllllll.

Anyways, u forgot to include our diet of suppers la. Brother john's ramly burgers? n indomie? wid bandung ais and teh o ais limau??

That's, like, when I'm not on my strict diet. When I'm on the more relaxed plan.

whats the heaviest u can squat? u dont deadlift?

Just regular powerlifting squats with 40 pounds on each side.

I don't focus much on squatting so i don't really challenge myself, but if I were to give a rough estimate, a little over 80 pounds?

p.s. I said the workload is heavy, not the weights.

I dont see how heavy ur training is, how many sets do you do per exercise? I only see reps

btw, it is ok if you do not rest ur biceps or triceps as u only train 5~6 reps per day. I strongly suggest you to train more sets and rest it for a day.
Besides, when is ur leg day?

On a side note: 5~6 reps or 5~6 sets? Is it a typo? I
MHO, why not u accumulate all the "5~6reps of arms workout" in a week and do ALL OF it in a single day? I think it will be better than stretching/spreading it throughout the week with 5~6 reps per day.

doing bicep curl and tricep extension is not a smart thing to do.

no srsly

I in fact think it is good to add in arms training if you want it. But of course it is always not easy to gain muscles on the arms alone.
I seriously don't see the "HEAVY-NESS" in his training.

No offence, but I was seriously thinking of something high volume and heavy when U call this strict and crazy heavy. I saw all bicep curls and stuff. I don't know but I really don't know how intense you can get with bicep curls.
Furthermore you're bound to overtrain your arms.

But okay lar, people tend to defend their routines with their lives only to find mistakes with them eventually, so I won't say much.
Good luck finding results with your current template.

I stopped reading after that.

You know what you're supposed to focus on? Here's a hint:

COMPOUND MOVEMENTS SUCH AS SQUAT, DEADLIFT, ROW, PULLUP, BENCH, BARBELL PRESS

And pizzaboy, you read my mind.

I don't understand why people feel the need to come up with their own training programs. I mean if you're a qualified strength coach with years of experience then I understand, but this.......I don't understand.

Some of you take cookie cutter programs and modify it a little, that's fine. After all everybody's different.

But there's a difference between modifying and creating a whole new program.

I could go on and on about this

you guys are mean

ok, all the best

Ok this is gonna take a while to reply all but thanks for the criticism.
I don't care how mean you guys are. As long as you're making a point, I'll reply.



Yeah I got them confused.

The "reps" and the "sets".

Edited.




I've been doing that for 2 to 3 years as of today.

And yeah, I got that comment a couple of times. But I guess I'm going to have add the exact weights in soon so you can get a better idea of what I'm doing.

Cheers.




Well I guess you didn't read the part where I said the biceps and triceps part is optional and the part where there are many times where I just forego them altogether.

Anyway I know exactly what I'm doing, it's just that it's kinda hard to put everything into words most of the time.

Oh and don't worry bout the results part

Btw, I said the workload is heavy, not the weights.



Hey man, it works for me.

And I know there are other programs, but as I said just now I haven't exactly added the weights in and there are some times I forego some of the arms training and end up doing it on only day 1 and 6.

Anyway, thanks for the comments.

---

Added on July 17, 2008, 3:33 pm

I don't see why I have to give a reason for everything. But I guess that's the price I pay for putting up this thread.

Okay bro, the reason why I focus on my arms is because I have tattoos on both arms. And you know the thing about tattoos (they shrink if the arms become smaller and they enlarge when the arms become bigger)
So yes I have to maintain my arm size.

I consulted the trainer and he said that this isn't a bad idea as long as I "know how to control".

Anyway, it's hard to put everything into words so i'm just going to put it the best way I can- the workload of this training is heavy, not because the weights I lift are heavy, but because it takes a damn long time to finish up my time at the gym (about 3 hours).

I hope this is a good enough response for you.

See, now i`m clear on ur heaviness... it is "sets" and not "reps" hehe. Anyway I am not against training biceps and triceps. Don't get me wrong, i have that too if you check my journal ...good luck mate, so long you know what you are doing and satisfied with your result...by all means...
However, I think it is a good idea to give ur muscle a rest after training it. For instance, I have one day just for arms and it gets really sore the next day too..

the thing is your workload seems really little
and i did read that it's optional, which makes me wonder even more, where's the workload intensity?

just wondering........what's your reasoning and logic behind programming your training this way?

If take off the biceps/triceps its quite little training too. . I train everyday split body too and I always do at least 20 sets for one part (except biceps and triceps). I think this i called HVT..correct ar?

HVT usually, hammers one bodypart a day, till that bodypart's so sore it won't move right.

Is it because you're lacking equipment that you're forced to train this way TS? I think in OZ, there are quite a few places where you can find better gyms, just have to pay a bit la. Or you could find places where you can do cross training for compound movements. At least these could give you a good workout. I assume you stand at about.....140LBS?

Maybe you'll find push and pull-ups good too.

Instead of doing it everyday, why not split it into alternate days and do a more intense workout?
Based on your program, I think you ain't gonna see much results. Cuz ur muscles need rest and time to grow, plus if you are using light weights then it'll be pointless.

Just my 2 cents.

Yeah, I usually KO after my training, such as my arms day: barely can bathe myself after that. legs day, cant even do warm down as it will cause cramping. But i like the soreness!! ITS AWESOME. Been on that for 2 months.

Wah, yeah i weigh around there . pizzaboy please gimme some insight on what to train next in my journal, afraid of flooding his thread

That's a very open minded attitude you have there.
---
No need to see your face. Just post a photo without your face lah. =)

If your intention is to gain lean muscles, unless you know what you are doing.... you'd be better served with big lifts like squat and deadlifts, push ups and pull ups... supplemented with isolation exercises (for your arms).

3 hours in the gym? Isn't that a bit excessive? It's like running a marathon.

I read an article somewhere stating that it is best to keep the workout within an hour..

Most routines usually around an hour. Train too long and it will be counter productive. If its 3 hours its either
1) Your resting too long in between sets
2) You're really doing a lot of work, in this case, some just arent necessary

Well that's why I said I forego the bicep and tricep trainings altogether on some days. To rest.

Anyway, glad we're clear on it

---

Added on July 17, 2008, 10:10 pm

It's the latter.

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Added on July 17, 2008, 10:18 pm

You see, my workout is like a crash course.
I do it when I feel like it or before I go on holiday or if I was set on doing a job that required me to be shirtless (use your imagination)

So following this plan for 2 months (or so) sees the best results (imho).

Oh and I sometimes I substitute the whey before the workout with creatine so that helps give me that extra push.

The weights aren't light all the time btw. Think of the light weights as fillers (goes back to having that extra push).

---

Added on July 17, 2008, 10:22 pm

I'm back from Oz, btw.

Just haven't gotten around to getting a good gym membership.

But you're quite spot on about the equipment.