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

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

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.

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

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

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

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

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.

Hope i don't get stalled soon but anyway started everything now without using the Smith machine and starting to build up from there. Did a test today and body fat went up from 20.5% to 23.5% and body weight went up from 53kg to 57.7kg but i guess bulk up then cut down later so i should keep bulking still.


15 June 2009

Workout A

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x55 Squat

3x5x30 Bench Press

1x5x30 Deadlift
1x5x50 Deadlift
1x5x55 Deadlift


17 June 09

Workout B

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x57.5 Squat

3x5x10 Standing Military Press

1x5x20 Pendlay Rows
3x5x22.5 Pendlay Rows

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Added on June 20, 2009, 2:33 pm20 June 2009

Workout A

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x40 Squat
3x5x50 Squat

3x5x20 Bench Press

1x5x30 Deadlift
1x5x50 Deadlift
1x5x60 Deadlift

Haven't been sleeping well die to assignment rush

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Added on June 24, 2009, 7:33 pm24 June 2009

Workout A

(Set X Rep X Weight in kg without bar)

1x8x20 Squat
1x8x30 Squat
3x5x55 Squat

3x5x20 Bench Press

1x5x30 Deadlift
1x5x50 Deadlift
1x5x60 Deadlift


This post has been edited by skinzbonez: Jun 24 2009, 07:33 PM