Hi there guys. This will be my workout journal. And I need your guys pros here to help me with my workout since i really new in this workout thing.

My current height is 175cm and weight 48kg. My current goal is to reach 70kgs before this year is out. i went to ghetto gym near my place and just starting out madcow 5x5 with LOMAD ( reduced version of GOMAD ).

Current Stats ( 28 March 2009 )
Height: 175 cm
Weight : 48kgs

Updates ( 10 August 2009 )
Height : 175cm
Weight : 53kgs

Updates (12 September 2009)
Height : 175cm
Weight : 56kgs

I hope this thread will get positive feedback and i hope i can update this thread frequently.

Please read the latest updated at my latest post. Not first post.

This post has been edited by Shah_15: Dec 12 2009, 02:45 AM

No gym for me for 1 whole Ramadhan. After raya, going to starting stronglift5x5 with LOMAD.



This post has been edited by Shah_15: Sep 27 2009, 10:33 PM

went to gym today with a friend. thankfully, he share the same goal with me. to gain weight!. its feel good when you've a friend who share the same goal. haha.

current weight : 52kg ( lost 4kgs during ramadhan )

squat 30kgs 5x5
bench 15kgs 5x5
pull up 5x5

thats all. although it seems too little, but i really worked out hard today. can't barely move after that. haha. Very satisfied today!.

This post has been edited by Shah_15: Sep 27 2009, 11:31 PM

yep, it does indeed seem too little(for the squats and bench press), considering this isn't even your first time or first week or first month in the gym. however, it is surprising that u managed to do 5x5 of pull-ups. how was your form like when you performed it?

yeah but have been away from gym whole ramadhan and i just starting the last poundages that i lifted. going to do linear progression as time goes by. perhaps 5kgs per week increase. the pull is supported by my friend. however, it really hit my arm hard.

did u took any supplementary product?

i do have serious mass but didnt take it for a long time. mybe will take some after workout.

Buddy, it will be better if u share ur diet as well

went to gym today again with the same friend. overall is satisfied except some soreness on lower back after deadlifting.

squat 30kgs 4x5
incline bench press 15kgs 4x5
deadlift 30kgs 4x5

diet cannot be share yet since i didn't have one. i just make sure to take at least 5 meals a day with healthy foods that comprises 50% carb, 30% protein and 20% fat. will post it after get my fridge..

Tats ur diet ma....

lol..dont have diet sound like u never eat =="

went to gym today. again, satisfied with it.

current weight is 54kgs. I managed to bulk 2 kg in 1 week. doesnt care whether it just water or etc..im just glad it increase.

squat 5x5 35kgs
bench press 5x5 20kgs
pull ups 5x5

not bad. u increased the load. keep it up

went to gym again today with friend. Here what i workout today:

Squat 4x5 35kgs
Incline BP 4x5 15kgs
Deadlift 4x5 30kgs
BW Pull Ups 4x5
BW dips 4x5

I tried to increase the poundage for Incline BP and Deadlift by 5kgs each but i can't even lift it. so i de-load it and the poundages is the same as last week's poundages. Made my target to increase 5kgs per week failed..

Since I de-load the Incline BP and Deadlift, I decided to do extra exercises like BW pull ups and dips to cover my de-load. I'm not sure if it suitable or not to cover the de-loaded incline bp and deadlift.

After finished working out, the gym owner ( who used to be my trainer ) accidentally saw me writing what i workout today in my log book. so he catch a glimpse and said to me that its not suitable for us to do 5 reps x 5 sets. he says that it suitable for westerners more and we, asians more suit to 6 reps x 4 sets which we need to increase load every set. I don't know whether its true but i'm going to try it this saturday. he said it will increase growth faster than 5x5.

This post has been edited by Shah_15: Oct 6 2009, 06:47 PM

5kg increment is a lot bro, try 0.5-1.25kg for BP, 1.25-2.5kg for deads


Chow

since you're on stronglift 5x5, stick to the basic.

every workout increment of 2.5kg for each excercise.
the stronglift faq give you a clear idea if you read the ebook

yeah..i realized it was a lot too but since the gym only have 2.5kgs plate the lightest, i think i should go for 5kg..or can i only add 2.5kgs for one side only?

lol cannot ler..tak belen


Chow

haha...so stuck with 5kgs lol...

buy 2 nos 1.25kg plate, should be pretty cheap, and bring it to gym

or use some creativity, buy a steel chain and hook it both side