My current self

Weight = 52 kg
Height = 164 cm
Body = ectomorph

Long term goals = gaining 10 kg of muscle mass, build chest, muscle definition

Started going to the gym last week and was doing just random machines warming up to the place. Been reading some of the workout routines and i decided to start with Ripptoe's starting strength training.
Hope i can keep track with this journal and would be thankful for any comments and tips.


22 May 09

Started with Workout A

(Set X Rep X Weight in Kg)

3x5x20 Squat
3x5x10 Bench Press
1x5x30 Deadlift

Ps: Unsure how much is the bar itself suppose to weigh without the weights, didn't get to ask anyone around either so just calculated the weights i've put in. Think the weight is supposed to be consistent in all 3 of the workouts but can't seem to be able to lift more, will try more the day after.

Diet

11.00 Milk+Mass Meal (Woke up late skipped B'fast )
14.00 Chicken Rice (Pre Workout)
17.30 Milk+Mass Meal (Post workout)
18.30 Bowl of noodles in soup plus anchovies,vege and some meat balls
20.00 Noodles,sausages and egg
21.00 Milk+Mass Meal,2 Eggs

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Added on May 24, 2009, 3:40 am23 May 09


Diet

12.00 Milk+Mass Meal
18.00 Spaghetti with 2 sausages
20.00 KFC snack plate
22.00 Spaghetti with half can of tuna
23.00 Milk+Mass Meal

Ps: Been a busy day

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Added on May 24, 2009, 8:27 am22 May 09

Started with Workout B

(Set X Rep X Weight)

3x5x25kg Squat
3x5x50lbs Military Press
3x5x50lbs Pendlay Rows

Ps: Tried doing 25kg excluding bar, couldn't even lift it past my chin Body seems not proportioned for strength?

Diet

06.30 Milk+Mass Meal, 3 Eggs (Pre Workout)
08.30 Milk
14.00 Spaghetti with half a can of tuna
18.00 Milk+Mass Meal
21.00 Chicken Rice
23.00 Milk+Mass Meal

This post has been edited by skinzbonez: May 25 2009, 01:22 AM

keep it up. i started around your weight.. now i m 165cm 63kg.
i m doing stronglifts 5x5.. started from empty bar. my strength do roar up.. but weight gain is slow.. up n down..

i started February last year..

if you want to know.. my drastic weight gain is in october last year, when i workout at gym rakyat (before this fitness first).. my secret is MILK.. i drink 500ml x 3 times a day.. so it seem you did it too..

but when i started drink it.. my workout weight is already heavy i already squat and deadlift 90kg++, press 40kg++, bench and row 50kg++.

try to make sure your workout hi intensity.. e.g. after doing squat, u r out of breath. if not, you muscle still lazy n sleep.

when workout day only full load with carbs.. rest day try minimize any not necessary carbs.
after workout just take carbs only to recover your energy..

sometimes when you eat to much than your workout intensity, you gain some fat..
remember calorie in = calorie out..

try to cycle your milk from full cream to low fat..

you have to experiment yourself which food and diet work best for you.

left your ego at home.. start low and climb slowly.. time is passed by.. when you realized it.. you already lift big and got nice base with body transformation.

hey thanks for the advices

yeah drinking lotsa milk that it's kinda cutting into my food budget hehe. remember reading on Rippetoe's starting strength it is advisable to drink 1 gallon of milk per day and that's like wow 12 to 15 bucks per day depending on the milk? trying to keep up with the 1.5 litres a day now.

anyway been busy with assignments barely getting enough sleep so didn't have time to update. been consuming almost the same diet past few days, milk+ mass meal 3 times per day, chicken rice for lunch and dinner etc

high intensity? does it mean higher weights with lower reps? well my quads always feels sore after the last set does that mean i'm doing it right?

well made some time to go to the gym today early at 7 in the morning

28 May 09

Workout A

(Set X Rep X Weight in kg without bar)

3x5x30 Squat
3x5x25 Bench Press (with the smith machine giving it a try)
3x5x35 Deadlift

Diet

06.30 Milk+Mass Meal, 2 eggs, 2 sausages
09.30 Pack of Milo and 2 silces of wholemeal bread sandwich with tuna
15.00 Spaghetti with 3 sausages
19.00 Chicken rice

Most probably will end the night with a glass of milk and mass meal or maybe something light like eggs and such

This post has been edited by skinzbonez: May 28 2009, 09:55 PM

bro.. high intensity, high reps high sets low weights.. heavy weights not that important for beginner

what is mass meal ? if i may know

ah okay thanks for teaching me does that mean the 3x5 from Rippetoe's starting strength isn't really sufficient?

Ergopharm Mass Meal's a weight gainer meal replacement supplement. I'm taking it in between meals to keep up with the calories i need and the protein too due to time constrains sometimes not being able to prepare a real meal in between the 3 large meals.

Hey, you are me! Same stats for weight and height and workout program! I've just started my second month of Rippetoe. PM me your email if you want pdf copies of his books.

oo i see.. thank you for the information.
my knowledge is not much, but i will let u know my opinion.
i think jimmyian88 was recommending u to do hvt training.

hvt training = high reps, more sets, but lower weight.
its more into burning fat, getting lean, and build muscle.

while rippetoe training is more like low reps, less sets, but heavier weight.
its more into gaining strength/increasing strength in faster way, but will build your muscle too.

but of course hvt training will get u strength also and proven by some forummer here.
so its basically depends on your goal.

and he mentioned heavy weight not that important for beginner.
iam not sure about that, but im pretty sure if u are doing rippetoe, u must keep heavier weight. which u can do for less than 8 reps, thats what rippetoe supposed to be.

thats all what i know. hope it helps.

you to have experiment with your body. for me, heavier weight is really trigger my muscle.
just doing what you are doing. if you already got your base, then do what ever you want. the important is to gain mass first, after that shape it.
dont be confuse.. rippetoe sure know what he is talking and why it work for skinny or beginner. same as westside for skinny *******.

the motive is to wake up the lazy muscle and activate the growth hormone.

everybody is different. you have to try which one work best. for me as i am former skinny, it sure work.

try stronglifts.. same as rippetoe. different is 3x5 and 5x5..
hvt also good. its between strength training and bodybuilding. sometime i switch to hi reps low weight also.
but for beginner, stick to basic, total body. u will get strong core..

set some target..

for me, i am targeting to deadlift 140kg, now 125kg.. seeing your poundage is increasing, sure give ourself some motivation.

thats just me okay..

i see.. thanks for both your advices

kotmj thanks for the offer, i got most of the stuffs of Rippetoe's here http://forum.bodybuilding.com/showthread.php?t=998224 may i know what else is included in the book? thanks a bunch. How is your workout coming? Having results? Well i'm kinda feeling i'm increasing in strength gradually

Think i'll stick with Rippetoe's for a couple of months. I've seen stronglifts and would like to try it sometime but just think since i started with Rippetoe's i should stick with it first.

29 May 09

Diet

Had irregular meals today cos of my assignment deadlines

9.00 Milk+Mass Meal
12.00 Mass Meal (Ran out of milk)
16.00 BeeHoon with vege,fish cakes and sotong
20.00 American sized burger at Jakes with fries
01.30 Milk+Mass Meal

This post has been edited by skinzbonez: May 30 2009, 01:36 AM

In the book, there are pictures. MANY pictures.

I'm in some kinda limbo with Rippetoe as of today. I got PM'd by this interesting guy today who told me he gained 10 kg in 5 months with what is essentially only upper body exercises according to a split schedule and 6 days/week. He does it at home. And by supplementing himself to his eyeballs (EVERYTHING. Creatine, BCAA, whey, etc. You name it, he takes it.) And John91 seems to be successful with a similar workout. So I don't know. Rippetoe's yield seems lower to me, but then I haven't been getting my 1 g protein/pound of bodyweight until 2 days ago.

oh i see.. well i'll pm u my e-mail could u send me the e-book for me to have a look then? thanks
well i think diet is as important as working out, they are like our building blocks i suppose. i'm having a hard time to maintain mine too but i should give it more effort from next month onwards and try to allocate more budget on food hehe. hope ur getting results soon

30 May 09

Workout B

(Set X Rep X Weight in kg without bar)

3x5x35 Squat
3x5x20 Seated Military Press
3x5x20 Pendlay Rows

Diet

11.00 Spaghetti+Sausages+Milk
15.00 Mass Meal (Ran outa milk need to budget more for milk next month lol)
17.00 Mass Meal
20.00 Rice+Meat+Tomatoes
02.00 Milk+Mass Meal

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Added on June 1, 2009, 7:16 pm1 June 09

Current weight: 57 kgs hope can reach 60 by 1 month

Workout A

(Set X Rep X Weight in kg without bar)

3x5x37.5 Squat
3x5x30 Bench Press (Smith machine)
3x5x40 Deadlift

Diet

11.00 Milk
12.30 Rice+Meat+Lala
15.00 Mass Meal
18.00 Big Mac Set
19.00 Mass Meal

Most probably something light 3 hours later and Milk+Mass Meal before bed

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Added on June 3, 2009, 8:17 pm3 June 09

Workout B

(Set X Rep X Weight in kg without bar)

3x5x40 Squat
3x5x20 Seated Military Press
3x5x20 Pendlay Rows (Fixing posture.. a trainer came up to tell me it was wrong maybe using a wrong weight)

Diet

9.00 Milk+Mass Meal
10.30 Chicken Rice+Milk
15.30 Spaghetti+Sausages+Milk
18.00 Rice+Grilled Stingray
<Most Probably wholemeal bread+peanut butter in 3 hours then milk+mass meal before bed)

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Added on June 6, 2009, 2:13 am5 June 09

Workout A

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x30 Squat
1x5x40 Squat
3x5x42.5 Squat

1x5x20 Bench Press (Smith)
1x5x30 Bench Press (Smith)
2x5x32.5 Bench Press (Smith)
1x5x30 Bench Press (Smith)

1x5x20 Deadlift
1x5x40 Deadlift
1x5x42.5 Deadlift

Diet

11.00 Spaghetti+sausage+tuna+milk
13.00 Milk+mass meal
15.00 Milk+mass meal
18.00 Rice+BKT+etc
21.00 Milk+mass meal
23.00 Milo
2.20 Wholemeal bread+peanut butter



This post has been edited by skinzbonez: Jun 6 2009, 02:21 AM

8 June 09

Workout B

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x50 Squat (Miscalculation suppose to do 45 was pushing it to do 50)

3x5x35 Machine Shoulder Press ( Free Weights Fully Occupied Today)

3x5x50 Pounds Pendlay Rows+ Machines here and there

not feeling well with headache and sorethroat now will post diet hopefully later

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Added on June 11, 2009, 2:57 pm10 June 2009

Workout A

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x50 Squat

1x8x20 Bench Press (smith)
3x5x30 Bench Press (smith)

1x5x30 Deadlift
1x5x50 Deadlift
1x5x52.5 Deadlift



This post has been edited by skinzbonez: Jun 11 2009, 02:57 PM

Is there a reason why you're doing seated presses instead of standing while you do them?

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Added on June 12, 2009, 11:07 amYou can also start doing chinups after the lifts in Workout A. 3 sets, each to failure. The biceps really do appear!

This post has been edited by kotmj: Jun 12 2009, 11:07 AM

Hey thanks for the e-book haven't got time to read through it with final year assignments ><
Kinda doing seated cos i'm using the smith machine i guess. I did it standing up once and it hit the top of the machine and kinda made loud noises so i thought maybe i should be doing it seated. I guess i shouldn't rely on the machine so much. Is there a huge difference between seated and standing?

Yeah i read somewhere that adding chinups to workout B and dips to workout A. I'll start them this week then, been procastinating since i feel that after my squats my back muscles feels stiff but they r kinda growing so no idea if i'm doing something wrong.

Cheers

I don't know why kethnaab would add those assistance exercises that mimic the big lifts. Bench and dips. Rows and chinups. I do it the other way: In Workout A, your biceps weren't used, so I do chinups there. In Workout B, your chest isn't used, so I do dips there.

Oh, a smith machine! Smith and Rippetoe aren't compatible. Read the book! He says why. Maybe find a gym with a proper barbell.

Oh okay point taken. Did stop using the smith today but without the machine even 10kg feels heavy >< Gonna start with dips and chin ups next week.

Back muscles feels stiff and sore after squats

12 June 09

Workout B

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x52.5 Squat

3x5x10 Standing Military Press

1x5x20 Pendlay Rows
3x5x22.5 Pendlay Rows

At your stage, I'd go to great lengths to make sure your form is nailed down right. That would be my priority no. 1. I lost two weeks on the squat (6 sessions) because I realised one fine day that I wasn't pushing out my knees enough. When I did, I couldn't lift anything like what I was lifting, so I had to deload and slowly build it back up.

You saw something similar with your overhead press.

Also, if your gym doesn't have small weight plates (0.5 kg, 1 kg), you should buy them and bring them with you. You'll eventually need them, beginning with your overhead press.

Yea guess i should get the form right first. I'll read up and look up online on it then start with weights i'm comfortable with getting the form right. The lowest weight plate they have is 1.25kg and i guess that'll do cos i plan to increase around 5 pounds per session.

I realised today I've officially stalled on my squat! I'll have to figure out Monday how to reset.

>> guess that'll do cos i plan to increase around 5 pounds per session.<<

Your body will have very different ideas in about a month.