hye all....



i started this journal to make sure i have a record of what im doin..
and i can get to know my progress and then people here can judge,

i start seriously on 1st jun..started at 86 kilo..now at 80 kilo...
been dieting last 2 month but i feel that my chest is too small and then i start bulking again..
i use max ot..but sometime i push the reps up to 8 insted of 6...and use heavy weigh ( heavy for me maybe means light to you )

i do a lot of compound workout...and i think that will help me getting stronger day by day

now this is my stats ( this in kilo that i just simply divide by too..hahah..lazy bum )

Deadlift : 150kg
Squat : 85 kg
Bench Press : 85kg

*this is valid with my assumption that the bar..(olympic bar)..is around 15kg..but i google and they say "A men's Olympic bar is a metal bar that is 2.2 m (7.22 ft) long and weighs 20 kg"

will upload my picture stats later....i have many love handle la..damn..later will cut it off

p/s : to all the master..do show me the way

This post has been edited by reddice: Nov 5 2009, 12:21 PM

What about diet?

Your poundage is quite good!

erm..nice poundage. but then why bench press same as squat?
you can do 1x BW for your bench press, should be at least 1.4x for your Squat.

diet?that what im wanna to some advise,im eat a lot of raw food and some rice

here my diet ( lebih kurang la )

breakfast
*nescafe
*2 toast

pre lunch @ 11.30
*roti
*low fat milk

lunch
*nasi
*chicken
*a lot of veggie

preworkout
*5g creatin
*whey + low fat milk
*roti
*yougurt

Post workout
*5g creatin
*whey + low fat milk
*nasi
*chicken
*a lot of veggie
*soya milk

i do need some advise...and for food..i regularly dont cheat

---

Added on November 5, 2009, 11:51 amthat is because i rarely do squat..( my mistake,but i always do deadlift )
and last time i dont have partner and i afraid to go very heavy..
now..i got one crazy partner that used to train in uk...with 6 feet 2 height...
now i know what hardcore means...macam nak mati..
today is squat day..i will try to push and see how far i can go..

---

Added on November 6, 2009, 2:25 pmyesterday my partner doesnt come so i train my shoulder instead of squat

Standing Military Press (excluding the bar weight )
12x25kg
10x35kg
8x45kg
6x45kg
1x50kg

Dumbbell Shoulder Press (one at a time )
8x20kg
8x20kg
8x22.5kg

Curl Bar Upright Row
8x25 kg
8x35 kg
6x40 kg

yesterday i feel pain on my forearm after doing the Curl Bar Upright Row....feeling better today and hope no problem this session..........today he is comin and we'll see how much i can lift because i never push my squat and im afraid to squat..donno why..

This post has been edited by reddice: Nov 6 2009, 02:33 PM

any pictars for start ?? don't say u dont hv camera lol

set the safety bar during squat la. unless your gym got no squat rack

that why..no squat rack..dang..that why if fail...haish...

diablokun bro,will upload monday....
tapi malu la...im fatty only..but nevermind..for the sake of the sport!!!hahahahahha

---

Added on November 6, 2009, 8:22 pmtoday still no squat..haish...because my partner train a bit early...

i train my lower back and legs

Deadlift ( excluding the bar weight around 30 pounds )
12x70 pounds
10x160 pounds
8x210 pounds
6x250 pounds
1x270 pounds
1x300 pounds

Leg curl
8x80 pounds
8x140 pounds
8x180 pounds
8x210 pounds

Sitting calf raises (machine)
8x180 pounds
8x180 pounds
8x180 pounds
8x210 pounds

today i try my one max rep,and i manage to lift 330 pounds ( adding the bar weight )..so i improve about 30 pounds today..next time will try to push my previous max rep ( 270 pounds ) to 6 reps...but now my problem is i lift all the weight without belt..last time i use belt,i only manage to push 270 pounds and feel very hard..but today without belt,i manage to push more....and i don't felt really comfortable using belt as it have some force and block the presure to my abs....so,how the solutions???better using belt and adapt the presure?a lot of guys worried and ask me to wear belt...i think later will search for belt

p/s : very happy i improved my deadlift!!

This post has been edited by reddice: Nov 6 2009, 08:28 PM

Those weights are sick!!! Considering you just started in June... but you're already lifting more than I do. my ego. Bruised. Haha no lah, jk. Just make sure you're doing it safely. Compare with videos on the internet if not sure.

thanks bro...start in june and bulan puasa holiday around 5 weeks...
last time my first deadlift is 25 kilo

pushing hard

p/s : deadlift is addicted..be careful..hahahahah

---

Added on November 7, 2009, 8:31 pmstill have sore in my forearm...
and my abs..doing the crunches in wednesday,but the pain come yesterday and today..haish...

This post has been edited by reddice: Nov 7 2009, 08:31 PM

its monday! =.=
pics... hahaha...

---

Added on November 9, 2009, 11:29 ambro i reckon u go slower on deadlift and squats.
no point being too ego and trying to shoot for the moon.
hahaha... i was like u too...
2 months started gym, my squat was 150kg, and deadlift 185kg. =.=
but now? hahaha... i no longer do more than 120kg squat, deadlift 140kg.
why? =.= i dunno... maybe just afraid of getting injured. hahaha....

This post has been edited by JonYeap: Nov 9 2009, 11:29 AM

hehe.got...wait..just reach office....erm..i go slow on squat since my squat is 85kg only..
no ego la bro..this is between me and myself only..ehehheh...last time i limit myselft too much

this is me (im fat la..hahahahhahha)





now let see me 2 moth later
hope to lose those love handle
but i see progress and my love handle is lesser than my previous pic..erm..around last 2 month,but don wan to show la..hahahahha

This post has been edited by reddice: Nov 9 2009, 01:11 PM

oi ok dah ni bro...nk malu ape...
more cardio, hit the iron harder, you'll look define before you even notice...
KEEP IT UP bro !!

hehe..thanks bro...will keep pushing hard

today is chest day

---

Added on November 10, 2009, 9:18 amChest day

*bench press
12x70 pounds
10x90 pounds
8x110 pounds
4x130 pounds
4x140 pounds

*incline bench press
8x70pounds
8x90 pounds
8x90 pounds

*dumbell pull over
8x55pounds
8x55pounds
8x60pounds

*dumbell fly
8x20 pounds
8x20pounds
8x20pounds

today my forearm still sore...already rest saturday and sunday but still hurt

---

Added on November 11, 2009, 11:23 amyesterday off due to my injured forearm..

today gonna try to lift heavy....gonna see if my forearm still hurt

---

Added on November 13, 2009, 6:04 pmWednesday

Dips
10xbody
10xbody
10xbody

Tricep pull down (bar)
8x40 pounds
8x40 pounds
8x40 pounds
8x40 pounds

Barbell skull crusher
10x20 pounds
10x40 pounds
10x50 pounds

Thursday

Barbell curls
12x20 pounds
10x40 pounds
8x50 pounds
8x50 pounds

Barbell curls (closed grip)
12x20 pounds
10x40 pounds
8x50 pounds
8x50 pounds

Abs Cable Crunches
50x100 pounds
50x100 pounds

Hanging Leg Raises
10 reps
10 reps

today friday...demam pulak....
and catch a cold...haish..though wanna deadlift today!!

---

Added on November 14, 2009, 9:16 pmi revise my workout and i think not that good enough..

i think must add another set of workout to make sure at least 4 workout a day and if got time,5 exercise per day and keep it to 6-8 reps

This post has been edited by reddice: Nov 14 2009, 09:16 PM

where you train at ?? now into whey and creatine only ??

train at gym rakyat rahang..yup,just whey and creatine
monday to friday 5.30 to 7.00

bz lately..tak update this thread
just have two week rest due to some kursus i have to attend
now wanna regain strength

This post has been edited by reddice: Dec 4 2009, 09:06 AM