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

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

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

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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

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

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 ?

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

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

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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

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

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...

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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

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

thx =)

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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