I've been going to gym for about 1 month now.
173cm 89kg
my form isn't 100% correct but i think i should be able to get like..7/10 for my form
What you guys think of my routine?

Back Squat 5x5
Bench Press 5x5
Deadlift 1x5
Overhead Press 5x5

My rule is these core exercises must be done every workout with increasing weight.

Reverse Crunch 3x12
Prone Bridge 3x30 seconds
Bench Dumbbell Press 4 sets of 12 10 8 6
Bench Dumbbell Flat same
Incline Dumbbell Press same
Incline Dumbbell Press same
Dips 3xf
Push ups 3xf both hands close together, medium and far apart.

HIIT

The Bear Complex WOD

Power clean
Front squat
Push press
Back squat
Push press

7 sets x 5 rounds (or till i'm half dead)
Go home.....

Reverse Crunch, Prone Bridge , The Bear Complex WOD are done everyday too.
First post in Lowyat forum!



This post has been edited by Hammond Tan: Nov 8 2009, 08:34 PM

what about mine? >.< increase/decrease?

collarbone will be gone once you bulk up or become fatter.

vertical line dividing stomach is because your too thin.
even fat guys have that but it doesn't show because it's under layer of fats. those aren't muscles.

i suggest you eat A LOT and lift heavier.

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Added on November 8, 2009, 11:21 pmi'm asking because those 'till failure' exercises.....failure comes in very fast.
will it slow down my progress?
eg. dips 5 times failure =..=

This post has been edited by Hammond Tan: Nov 8 2009, 11:21 PM

i'm squatting and deadlifting a little more than my body weight now so i figure maybe it's time to throw in some isolations. chest works are not done eveyday. sometimes i other isolations.
i'll decrease the amount if it is.

Then I'll do stronglifts 5x5 and the bear. ^^

yeah...the bear pounds muscles a lot. i'm using oly bar + 5kg for each side and i'm almost dead halfway..

hey hey..i have a question
you guys know of any gym in setapak or kl area that allows members to "throw" barbell?
i mean i'm lifting heavier as the days goes by and i can't put the barbell down without a sound when doing deadlift or squat. last time i did that the person working in the gym told me not to cause people downstairs' gonna complain. she told me to use rack but racks gives me unnatural movement >.<

hey hey.....give some opinions bout my meal plan! ^^
Calories Carb Protein Fat
Morning 4 eggs 312 2.4 25.2 21.2
Black coffee 5 0 0 0
Snack Tomato 11 2.4 0.6 0.1
Afternoon Chicken 422.8 0 81.2 8.5
Carrot 52 12.3 1.3 0.3
1 TS Mayonnaise32 2.2 0 2.7
Snack Banana 90 23 1 0
Dinner Chicken 422.8 0 81.2 8.5
Carrot 52 12.3 1.3 0.3
1 TS Mayonnaise32 2.2 0 2.7
Snack Kraft singles x4 240 0 24 18
TOTAL! 1671.6 56.8 215.8 62.3

Height 175 cm
Weight 88 kg
Waist 34 inch
BF i dunno.....
http://www.freedieting.com/tools/body_fat_calculator.htm, tried this and it said
Body Fat : 13.85 %
Fat Weight : 26.8 kilos
Lean Weight: 166.8 kilos
im estimating about 20%-25%
workout 3-4 times a week, been working out for 1.5month in gym
Squat 100kg
Bench 60kg
Dead 110kg
Overhead 45kg >.<

is this meal plan good? should i make some changes? any cheaper foods to replace these? ima poor college student...
im not skinny fat, im....muscle fat? cause i exercise a lot but played too much MMO and didn't watch my diet.
goal is to get my abs out as soon as possible (before CNY is best!)

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Added on December 10, 2009, 12:22 amCalories Carb Protein Fat
Morning 4 eggs 312 2.4 25.2 21.2
Black coffee 5 0 0 0
Snack Tomato 11 2.4 0.6 0.1
Afternoon Chicken 422.8 0 81.2 8.5
Carrot 52 12.3 1.3 0.3
1 TS Mayonnaise32 2.2 0 2.7
Snack Banana 90 23 1 0
Dinner Chicken 422.8 0 81.2 8.5
Carrot 52 12.3 1.3 0.3
1 TS Mayonnaise32 2.2 0 2.7
Snack Kraft singles x4 240 0 24 18
TOTAL! 1671.6 56.8 215.8 62.3


.....these craps mix up again after i arrange them .....

This post has been edited by Hammond Tan: Dec 10 2009, 12:22 AM

LOLZ!

hey guys..i'm on keto diet now. can't find no shop selling cottage cheese around wangsa maju. anyone of you know where i could get it?