Hei, i am a newbie here and i gonna start my workout journals so guys please correct me if I'm wrong and your comments are well appreciated. Thx and have a nice day.



===15th May 2009===
About Me;
-Sex:Male
-Age:23
-Height:165cm
-Weight:57 (Before diet i was at 62kg<65kg)

Duration:.Still very new but i will try my best to learn as much as i can =)

Supplements-ON 100% Whey (Started on the 6th May 09)

Equipments:2xDumbbells(Max up to 12.5kg each..very expensive the plates =(, Chin up bar, Incline/Decline Bench, Yoga Mat, Maxx glove

Body Type-Mesomorphs

My Motivation:When i see my tummy busting out from my shirt.

Goals:Get rid of my spare tyre, tone, absy and chesty, just too many to mention =P

Pictures taken last month: Well, i cheated in the pics by hiding my tummy..=P





This post has been edited by 20052006: Aug 14 2009, 02:37 AM

share ur routine workout for the spare tyre n tummy

11th May 2009 @ Home

Workout durations: Haven't start timing =P

Incline DB Fly
-7.5kg x 12
-9kg x 10
-10 x 8
-11.5kg x 6

Incline Bench Press
-11.5kg x 12
-12.5 x 10
-12.5 x 8
-12.5 x 6

Chest Pullover(First timer)
-7.5kg x 12
-9kg x 10
-10kg x 8
-12.5kg x 6

Lateral Raise
7.5kg x 10
9kg x 8
10kg x 6

Shoulder Press
10kg x 10
9kg x 8
7.5kg x 6

This post has been edited by 20052006: May 15 2009, 04:52 AM

12th May 2009 @ friend's condo gym

Workout duration: Unknown

Standing Bicep Curl (DB) (Max Db weight in gym = 10kg)
7kg x 12
8kg x 10
9kg x 8
10kg x 6

Chin up
Set 1 - 9rep
Set 2 - 6rep
Set 3 - 5rep

Hammer Curl(First timer)
8kg x 12
7kg x 10
9kg x 8(Faulty)

One Arm DB Roll(First timer)
6kg x 10
7kg x 10
8kg x 8

Concentrated Curl
6kg x 12
8kg x 8
10kg x 6

This post has been edited by 20052006: May 15 2009, 04:53 AM

13th May 2009 @ Home

Workout durations:50minutes

Incline Bench Fly
7.5kg x 12
9 x 10
10 x 8
11.5 x 6

Incline Bench Press
11.5 x 12
12.5 x 12
12.5 x 12

DB Pullover
12.5 x 10
12.5 x 10
12.5 x 10

Tricep Kickback (First timer)
4kg x 8
4kg x 6

Tricep Overhead
12.5kg x 15
12.5kg x 10
12.5 x 8

Diamond Pushup
Set 1 - 10rep
Set 2 - 10rep

14th May 2009 @ Home

Workout durations:1hour & 10minutes

Standing Bicep Curl
8kg x 12
9kg x 10
10kg x 8
11kg x 6

Hammer Curl
7.5kg x 12
9 x 10
10 x 8
11.5 x 6

Concentrated Curl
6.5kg x 10
7.5 x 10
10 x 8
11.5 x 6

One Arm Db Row
6.5kg x 10
7.5 x 8
9kg x 6

Chin up
Set 1 - 5rep
Set 2 - 5rep
Set 3 - 5rep
Set 4 - 3rep

Abs Crunch(First timer)
10repx6set

Sit up
10repx6set

Wrist Curl(First timer)
4kg x 12
4 x 12
4 x 12

Reverse Wrist curl
4kg x 8
4 x 8
4 x 8

hey.. if u looking for a good built.. why did u do the diet and get down to 57kg? @.@ u looking for a ripped and toned body or looking to get bigger in size?

u didnt have much tummy oso....
ur body almost done le....
almost ripped...

Previously before i started my tummy was too big for my size so i thought i just eat less to make my stomach smaller first..if u notice my height was at 167 only but weighing at 65 kg previously and my friend's height is 170+ but only weighing at 67kg so i thought i was overweight that time..err abit of ripped and toned body while getting big in muscle ? i don't really know whats the difference but i wanted a bigger chest with visible abs if possible =P and a bigger arms with shoulders...but not big until those Olympic size..just want to get those surfer body if possible..or body like C.Ronaldo =P

---

Added on May 15, 2009, 3:45 pmbro i am hiding my tummy in the picture =P ..seriously..if i don't hide it you won't be able to see my chest =P

This post has been edited by 20052006: May 15 2009, 06:10 PM

but if u really hide ur tummy...
mean ur tummy consider small ady...
can see ur lower abs line...i mean the V line at lower abs..
then from side...can see those abs line....
ur body fat consider vry low ady....
ur body really nice...jus need to bulk a bit...
i mean pure muscle mass...

i duno whats my body fat percentage but i've downloaded this software in my ipodtouch which can count our body fats and bmi can it be trusted ? is it so easy as just put my height, weight and some info and it can auto calculate out..yeah i believe i can gain more muscle especially during my newbie stage now cz what i read was that during the first few month of bodybuilding aka(newbie stage) is the easiest to get result so i will not waste this opportunity =)...btw, whats bmi =P

This post has been edited by 20052006: May 15 2009, 10:55 PM

BMI = body mass index. It's a formula to calculate whether you are overweight, normal or underweight. Hope it helps

i not sure abt the software...
but u can go to any fitness concept store to measure ur body fat percentage..

my itouch bmi calculator states that my body fat is at 14.7% and bmi value is 20.4

If this is trustable then my bmi and body fat value is good or bad ?

Its good. Quite la.I think you're a ecto-meso.

18th May 09 @ Home

Workout Durations:1hour30minutes

Flat Bench Fly
9kg x 12
10 x 10
11.5kg x 8
12.5kg x 6

Incline Chest Press
11.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 12

DB Pullover
10kg x 12
11.5kg x 12
12.5kg x 12

Incline Chest Fly
6.5kg x 12
7.5kg x 10
9 x 8
10 x 6

Lateral Raise
5kg x 12
6.5kg x 10
9 x 8

Shoulder Press
9kg x 12
10 x 10
11.5kg x 8

Front Lateral Raise
5kg x 10
6.5 x 10
7.5 x 10

Abs Crunch
10sets x 10reps

Sit up
5sets x 20reps

19th May 09 @ Home

Bicep Curl
7.5kg x 12
10 x 10
11.5 x 6
12.5 x 6

Hammer Curl
7.5kg x 12
9 x 10
10 x 8
11.5 x 6

Concentrated Curl
7.5kg x 12
9 x 10
10 x 6

One Arm Db Row
4kg x 12
5 x 10
6.5 x 8

Chin up
4sets x 5reps = 20total

Abs Crunch
5sets x 10reps = 50total

Sit Up
3set x 20reps = 60total

Twisted Sit Up
3sets x 20reps = 60total

Hei guys beside pullup/chinup and one arm db row what exercises are good for back ? I feel that i need to add more exercise for my back workout but i have only dumbbell available at home..so any good exercise for back by using dumbbell ? thx

This post has been edited by 20052006: May 20 2009, 03:19 AM

hi.. maybe you can try this Click Me
it says it works your lower back and hamstrings.


This post has been edited by xSinner: May 21 2009, 05:57 AM

hei thx alot bro =)..will try it out

---

Added on May 22, 2009, 2:22 am21st May 09

Part 1(Started out late so have to stopped to rush for work)

Incline Chest Press (Machine)
80lb x 12
100lb x 10
120lb x 8
140lb x 6
150lb x 6
130lb x 8

Overhead Tricep Extension
8kg x 12
10kg x 12
10kg x 12
10kg x 12

Sit up
4sets x 20reps = total 80

...to be continue_______________________________________________________________________________________________________________________

Part 2(Finally got home from work)

Incline Chest Fly
9kg x 12 (Each Dumbbell 9kg)
10kg x 10
11.5kg x 8
12.5kg x 6

Chest Pushup
Set 1 = 20pushup
Set 2 = 15pushup
Set 3 = 15pushup

Tricep Kickback
8lb x 10
8lb x 10
8lb x 10

Skullcrusher
5kg x 10
5kg x 10
5kg x 10

Crunches
20reps x 1

This post has been edited by 20052006: May 22 2009, 02:25 AM

dont tell me u didnt do any leg and back workout. as i know, u only do body part that can be seen in mirror, that is bicep, tricep, chest and abs..

when in front of mirror, i always wear only underwear. by that i know which part of my body is lagging and not symmetry to the rest of my body. also dont forget to see side view. make sure ur posture is good and straight.

for ur information i am doing my back and shoulder as well but due to the eq i have which is only dumbbell i hardly find any good exercise for my back which uses dumbbell that is why i asked for recommendations for my back workout in my last post =(..currently i am just doing one arm db row and pullup/chinup for my back..
btw, i am not doing my legs yet cause i am a football/futsal player since young so my legs are not too skinny but i will do them in the future...

i will try to stand in front of the mirror with nothing on to see which part of my body is lagging =) anyway thx bro

This post has been edited by 20052006: May 22 2009, 08:36 PM

for back, try rowing using barbell if u could find or anything equalavent. at least u could row heavy and really feel pull using your back. but pull/chin up is already good back exercise. maybe its time u put some weight to pull with u.

big muscle like back and leg do trigger growth hormone..

if posed nude in front of mirror.. then u got new problem.. you will see ur toot not proportion to the rest of your body.. althougt its already big.. hhuhuhu..

You have a dumbbell and you don't know what to do for your back training?

Here's a suggestion.

Leave that dumbbell aside and find a tree and do pull-ups.


Legs not too skinny? C'mon...legs are the foundation of your body. Train them. I'll bet a hundred cheese burgers and 2000 fries that my legs are bigger than yours. Roar! Training your legs will benefit your futsal as well.

yeah i am doing some chin up but didn't do pull up...i am not sure whether chin up work out our biceps or back more...haha toot -.-" then must start training my toot already i guess ? lol...

---

Added on May 24, 2009, 1:13 amhaha is that call chin-ups or pull-ups ? after so many articles i still cannot really differentiate which 1 is pull-up and chin-up..damn I'll bet a thousand of double cheese burgers and 20000 fries that your legs are bigger than mine =P..don't worry i get what u mean cause every1 have been talking bout big body with skinny legs and they sucks haha..

This post has been edited by 20052006: May 24 2009, 01:13 AM

You need to train legs, along with everything else, trust me. I'm a football player myself, and training legs really does supplement your game.

alright bro will do some research on my leg workout...btw guys what's the difference between this 2 type of program below;


Lets say Program A =
Incline DB Press:
8kg x 12
10kg x 10
11.5kg x 8
12.5kg x 6

Flat Flyer:
8kg x 12
10 x 10
11.5 x 8
12.5 x 6
__________________________________________
Program B =
Incline DB Press:
12.5kg x 6
11.5kg x 8
10kg x 10
8kg x 12

Flat Fly
12.5kg x 6
11.5kg x 8
10kg x 10
8kg x 12

Just different ways of performing the sets. Can't remember the exact terminology at the moment. =/

I liek your abs side muscle....

thx =)

---

Added on May 25, 2009, 8:59 pmaliright if u get to figure it out do let me know yea =P

This post has been edited by 20052006: May 25 2009, 08:59 PM

24th May 2009 @ Home

Workout duration;60minutes

Bicep Curl
10kg x 10
11.5 x 10
12.5 x 6
15 x 3

Hammer Curl
10kg x 12
11.5 x 10
12.5 x 6

Concentrated Curl
11.5kg x 6
11.5 x 6
11.5 x 4

One Arm Db Row
8lb x 10
8lb x 10
8lb x 10

Chin-up
2sets x 5reps

Pull-up
Set 1 = 5
Set 2 = 3
Set 3 = 2

Crunches
4sets x 10reps

Sit-up
5sets x 20reps

Reverse Crunches
2sets x 10reps

25th May 2009 @ Home

Workout Durations;1hour 8minutes

Incline Chest Fly
10kg(Per Dumbbell) x 10
11.5 x 10
12.5 x 8

Incline Bench Press
12.5kg(Per Dumbbell) x 10
12.5 x 10
12.5 x 10

Flat Bench Press
12.5kg(Per Dumbbell) x 10
12.5 x 10
12.5 x 10

Pull-over
15kg x 10
15 x 12

Lateral Raise
5kg(Per Dumbbell) x 10
6.5 x 10
7.5 x 10

Front Raise
6.5kg(Per Dumbbell) x 10
7.5 x 10
9kg x 8

Shoulder Press
9kg(Per Dumbbell) x 10
9kg x 8
9kg x 8

Sit-up
4sets x 25reps

Crunches
5sets x 10reps

This post has been edited by 20052006: May 25 2009, 09:14 PM

26th May 2009 @ Home

Workout Durations: 48 minutes

Bicep Curl
10kg x 10
11.5 x 8
14 x 6

Hammer Curl
12.5kg x 10
12.5 x 8
12.5 x 6

Concentrated Curl
10kg x 8
10 x 8
10 x 8

One Arm DB Row
5kg x 8
5 x 8
4 x 10

Pull-up
Set 1 - 5
Set 2 - 5
Set 3 - 5
Set 4 - 4

Crunches
5sets of 10reps

Sit-up
4sets of 25reps

28th May 2009 @ Home
Workout Durations: 40minutes

Lateral Raise
5kg x 10
7.5 x 10
9 x 10

Rear Lateral Raise
6.5kg x 10
9 x 10
10 x 10

Shoulder Press
10kg x 10
11.5 x 10
12.5 x 10

DB Squat (First Timer)
12.5kg x 10
12.5 x 10
12.5 x 10

Crunch
3sets of 10reps

Reverse Crunch
3sets of 10reps

Sit-up
4sets of 25reps

Hei i have just changed my workout routine to something like this;

Mon-Bicep/Back
Tues-Chest/Tricep
Wed-Rest
Thurs-Shoulder/Leg
Fri-Rest
Sat-Chest/Shoulder or Tricep
Sun-Rest
Daily:Abs

Is it ok ? please feel free to comment..thx and appreciate =)

31 May 2009 @ Home

Durations: 107 minutes

Incline DB Chest Fly
10kg(Per DB) x 10
12.5 x 10
12.5 x 10

Incline DB chest Press
12.5kg x 10
12.5 x 10
12.5 x 10

DB Pullover
18kg x 10
18 x 10
18 x 10

Slow Chest Push-up
Set 1 - 20push-up
Set 2 - 15push-up
Set 3 - 15push-up

Tricep Kickback
5kg x 10
4 x 10
4 x 10

Overhead Tricep Extension
19kg x 10
16.5 x 10
16.5 x 10

Skullcrusher
5kg x 10
6.5 x 10
7.5 x 6

Sit-up
4sets x 25reps

Crunch
3sets x 10reps

Reverse Crunch
3sets x 10reps


This post has been edited by 20052006: Jun 1 2009, 03:02 AM

I think you should start with the heavier compound movement of chest presses first then only move on to isolation work like flyes.

02/06/09 @ Home

Durations: 45minutes

Incline DB Chest Fly
12.5kg[Per Dumbbell] x 10
12.5 x 10
12.5 x 10

Incline DB Bench Press
12.5kg x 10
12.5 x 10
12.5 x 10

Chest Push-up
Set 1 - 20
Set 2 - 15
Set 3 - 15

Tricep Kickback
4kg x 10
4 x 10
4 x 10

Skullcrusher
5kg x 10
5 x 10
5 x 10

03/06/09 @ Home

Durations:1hour ...Feeling extremely weak today cause never eat

Bicep Curl
10kg x 10
10 x 10
10 x 8

Hammer Curl
10kg x 10
10 x 10
10 x 10

Concentrated Curl
10kg x 10
10 x 8
10 x 6

DB Deadlift
10kg(Per DB) x 10
10 x 10
10 x 10

One Arm Db Row
4kg x 10
5 x 10
5 x 10

Pull-up
3sets of 5

Sit-up
4sets of 25

Crunch
3sets of 10

Reverse Crunch
3sets of 10

04/06/09 @ Home

Durations: 36minutes

Lateral raise
6.5kg(Per DB) x 10
6.5 x 10
6.5 x 10

Front Lateral Raise
7.5kg x 10
7.5 x 10
7.5 x 10

Shoulder Press
10kg(Per Db) x 10
10 x 10
10 x 10

Db Squat
12.5kg x 10
12.5 x 10
12.5 x 10

Sit-up
4sets of 25

Crunch
3sets of 10

Reverse Crunch
3sets of 10

This post has been edited by 20052006: Jun 4 2009, 08:52 PM

08/06/09 @ Home
Durations:63minutes

Bicep curl
10kg x 10
11.5 x 10
14 x 6

Hammer curl
11.5kg x 10
11.5 x 10
11.5 x 8

Concentrated curl
10kg x 10
10 x 10
10 x 10

One arm Db row
4kg x 10
5 x 10
6.5 x 10

Db Deadlift
12.5kg(Per Db) x 10
12.5 x 10
12.5 x 10

Pull-up
4sets of 5

Crunch
3sets of 10

Sit-up
4sets of 25

Reverse crunch
3sets of 10

15th June 2009 @ Home
Durations; 1hour

Bicep Curl
14kg x 6
14 x 6
14 x 6

Hammer Curl
10kg x 10
10 x 10
10 x 10

Concentrated Curl
10kg x 8
10 x 8
10 x 8

Db Deadlift
12.5kg per Db x 10
12.5 x 10
12.5 x 10

One Arm Db Row
6kg x 10
6 x 10
5 x 10

Pull-up
4sets of 5reps

Crunches
30rep

Sit-up
3sets of 30reps

Reverse Crunch
30reps

16th June 2009
Durations; 70minutes

Incline Db Chest Fly
11.5kg (per db) x 10
12.5 x 10
15 x 10

Incline Db Chest Press
17.5kg(Per db) x 10
17.5 x 8
17.5 x 8

Push-up
20,15,15

Decline Db Chest Press
11.5kg x 10
11.5 x 10
11.5 x 10

Tricep Kickback
5kg x 10
5 x 10
6 x 10

Diamond Push-up
20,15,12

Crunches
20,10

Sit-up
30,30,30

22 June 2009 @ Home
Durations; 60minutes

Bicep Curl
14kg x 6
12.5 x 8
11.5 x 8

Hammer Curl
11.5 x 8
11.5 x 8
11.5 x 8

Concentrated Curl
10kg x 8
10 x 8
9 x 10

Db Deadlift
17.5kg(Per db) x 110
17.5 x 10
17.5 x 10

One Arm Db Row
6kg x 10
6 x 10
4 x 10

Pull-up
5,5,5,5

Bicycle Crunch

25th June 2009 @ Home
Durations;60minutes


Incline Db Chest Fly
14kg(per db) x 8
15kg x 8
15kg x 7

Incline Db Chest Press
17.5kg(per db) x 8
17.5 x 8
17.5 x 8

Decline Db Chest Press
12.5kg(per db) x 10
14 x 10
15 x 10

Tricep Kickback
6.5kg x 8
6.5 x 8
6.5 x 8

Overhead Tricep Extension
20kg x 6
20 x 6
20 x 6

Diamond Push-up
15,15

Bicycle Crunch

28 June 2009 @ Home

Durations:60minutes

Side Lateral Raise
7.5kg/7.5kg x 8
7.5/7.5 x 8
10/10 x 6

Front Lateral Raise
10/10kg x 6
10/10 x 8
10/10 x 10

Seated Shoulder Press
10/10 x 8
10/10 x 8
10/10 x 10

Flat Bench Db Chest Press
17.5/17.5kg x 8
15/15 x 10
15/15 x 10

Decline Db Chest Press
12.5/12.5kg x 10
12.5/12.5 x 10
12.5/12.5 x 10

Incline Db Chest Press
12.5/12.5kg x 10
12.5/12.5 x 10
12.5/12.5 x 10

Bicycle Crunch
30,30,30

Progress Picture; July 2009

===15 May 2009===
Weight:55-57kg
Height:167cm


******Updated******
===21 July 2009===
Weight:61kg
Target:65kg


Currently bulking up to gain more muscle...but sooner i scared my stomach kaboom...what should i do ?


Goal; Reach 65kg then only cut back to get abs..<---am i correct or wrong ?

---Lets say if i wanna gain more muscle now and when i reach my target @ 65kg, i shud have gained more muscles but also more fats at my stomach..what shud i do to get rid of my tummy and get abs at that time ? Please advice me ..thx =)

You should do cardio HIIT on rest days, while still maintaining a healthy diet of large meals, moderate caloric excess to supplement a heavy workout including the 5 big lifts - deadlift, squats, bench, rows, presses.

u definitely need more compound exercise like mofonyx mentioned.
the rest, its up to u... haha...
good luck bro.

Bro the problem is i don't go gym for my rest day so i think i can only combine cardio with my workout day...so how long shud i do the hiit cardio and shud i do after or before my workout ? Btw, i don't think i have much time cause i can only go to the gym for 1.30 hour..usually my workout take 1hour or more...

This post has been edited by 20052006: Jul 22 2009, 10:14 PM