Age: 21
Height: 171cm
Weight: 65kg
BMI: 22
Started working out since January 2009
Objective: to look bigger, more defined arm, chest and ab muscles, stronger and lose body fat
and like every other guy. i want washboard abs.
I workout at FF Curve, Leisure Mall and Summit.



current bicep diameter is 12.5inches.. targetting 15inches!

Photos taken today on May 12,2009. currently following a 4 week program, will post photos again, hopefully there'll be improvements(and the tattoo.. temporary one from Bali) hahaha

This post has been edited by jimmyian88: Jun 10 2009, 05:53 PM


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ur diet plan?

Ur workout seems like mixing everything on monday, why dont u split out ur back, chest, legs, shoulder on diff days and arms u can mix it in with either of the workout day.

thanks jamis.. i forgot my diet on monday.. haha.. will be hitting the gym today.. im following the program from Men's Health Magazine May Issue @.@. should i? or should i not continue?

ps. will update again tonight

From menshealt, personally i dun really like their exercises but doesnt mean that it is bad or anything, just my personal preference. For other exercise references u can check out the stickies that has been posted by darklight79 in the h&f corner, those information are very useful. Or u can check out ripptoe's starting strength (ebook), it is avery good start for beginners. Cheers buddy.

No, keep all your reps around 10-12. 8 is still pushing it. Beginners should maximize their neural efficiency as much as possible in the beginning (learning the skill of the movement). This especially applies to dumbell work for chest. Always above 10 reps.

thanks darklight and jamis for your comments, i just switched to HVT today following darklight's routine (i hope you dont mind). so from today onwards im gonna be doing:
Monday: Chest/shoulders
Wednesday: Arms
Friday:Back
Saturday: Legs

Todays Diet:
9.30am - bowl of Pan Mee
12.30pm - protein shake with creatine mixed with milk
2pm workout with intake of water during every rest between sets
3pm protein shake with creatine and water
3.45pm 2 fried chicken without skin + a bottle of water
7pm dinner-rice with pork+vege+tofu
11.30pm protein shake with milk
(will update on dinner later)

warmup was 2*8reps neutral grip bodyweight chinups and 2*8reps bodyweight dips
The Workout:
Dumbell Curls
7.5kg*2*12reps
7.5kg*2*10reps
7.5kg*1*9reps
supersetted with:
tricep overhead extension(per arm)
10kg*2*12reps
10kg*1*10reps
7.5kg*2*10reps

ez bar preacher curls
20kg*2*12reps
20kg*1*10reps
20kg*1*9reps
15kg*2*10reps
supersetted with:
assisted dips 20kg
6*10reps

Dumbell hammer curls
5kg*1*15reps
5kg*2*12reps
supersetted with:
triceps rope pulldown
12.5kg*3*12reps

this workout really gave me a good pump. thanks to darklight for the source!

This post has been edited by jimmyian88: May 13 2009, 10:38 PM

Dude, i would encourage u to do HVT, i m doing that too. darklight is a very good teacher, u wont go wrong. cheers buddy

Everyone's doing HVT now.

So am I.

doing HVT does it mean we have to keep on high reps?
if after 2 set energy decreased, then reduce some weight?

yes moozz u can choose to do drop set or increment set

icic...then mayb i will have a try..
now usually focus on low reps like 6..
then around 4 set with the most heavy weight i can use...

hey mooz.. if u scroll up my page abit.. darkie said that beginner lifters like us should do high rep sets so we get the right form and full rotation. altho i did reli light weights such as 5kg for my hammer curls.. my biceps are BURNING today.. feels really good.. haha..

yea i will try it for my next gym session..
hope i got enough strength to do more set n other exercise..

which gym do u go to btw mooz?

MMU cyberjaya gym...
since i now still student..
n the gym are free for us...
so i use it lor..
u?

General rule is if you can do more than 12 reps without breaking a sweat, it's too light. If you cannot complete 8 reps, it's too heavy. Try to keep it in between. Do not try to progress too fast in poundage. Volume is the key word here in HVT, hence the of the program.

ooh.. thanks for the tips dark.. when performing reps should i go fast or do i go (for DB flat press- down and rest at btm then back up)? and performing this many reps and small poundage would it be toning the muscle or would we still grow in size?

You would still grow in size. Darklight's HVT focuses on muscle size rather than strength, but that is not to say that you won't experience increases in strength as well.

For DB bench press: Pay attention to your form when you are going down. Slow and steady. Don't go down too fast. Do NOT pause at the bottom, go up immediately once you reach your lowest point. Do not go up too fast either, control the speed of your movement. And make sure you go low enough, like, REALLY low, otherwise you'd just be working on your triceps.

Same principle applies to almost every other workout you'll be doing.

And how the hell did you manage DB presses with reps below 5? When I DB press 8-rep max also feel damn susah to balance the DBs adi...

Good body there btw... Good luck!

haha. thanks for the compliment. for the reps below 5 question, first i chose a weight that i could do more than 4reps but not more than 6. then as u keep doing with 45secs rest.. u cant keep up the 5 reps anymore.. so i decreased reps to 4 then 3.. hahaha.. and thanks again for the tips on the Form guidance. btw other than creatine and whey. is there other supplements that can help in recovery or growth?



This post has been edited by jimmyian88: May 15 2009, 03:34 PM