hi guys, after a long while lurking around H&F looking for tips and tricks, i've decided to share my part of training...

so feel free to flame/suggest me a few or two, sharing is caring!

taken today : 11.11.09 *sorry for the pic quality*

front


side


back


my 1st target is to get rid of those flabs on my abs before going to other areas.

workout (today, 11.11.09)

jogging : 20mins
push ups : 10reps x 5
dips : 10reps x 5
pull up(half body) : 10reps x 5 <---- even still can't do it without my leg supporting it!

this is the usual plan that i do each time, 5 times a week, 1 1/2 hour time allocated at nearby park.

remarks : supplement taken, 1000mg fish oil, 1000mg vit C, 1200mg lecithin. meals 3 times per day, 4 times occasionally.

feel free to comment

cheers

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Added on November 11, 2009, 8:25 pmowh wai~

forgot to put my details.

age : 24
weight : 78kg, latest on 05.01.2010
height : 168cm
waist : 34"

references Rippetoe's Guide , Stronglifts 5 x 5, Tabatha method



that is all

This post has been edited by Sib: Jan 5 2010, 03:09 PM

Spot reduction is a myth!

Go read up on that!

noted bro.

that's why i'm doing more on cardio, after building up some stamina then i'll hit back to gym for some strength building.

it's good of you to share...let alone have the guts to show your body...i am also trying to reduce my body weight...am the same height as you but my starting weight was 69kg...it has been more than 3 months and so far i only managed to lose 4kg...i found that my diet (or lack of it) is somehow hindering me from losing more...keep it up...your progress could an inspiration for others also on the same path to a healthier life..

thx bro, at least u're lighter than me

there's no need to be shy dude, pls post urs once u're ready yea?

Come on Sib!
Waiting for the abs to be visible after 3-4 months of hard work! ;D

hopefully can see some results by tat length of time,lol

hey all the best sib. i used to be 120KG of fats in 2007 now I am 84KG and maintaining it . I'm 6 feet 2 inch. My motto is simple Train hard, eat smart, consistency pays !

thx dude

speaking of consistency, i'd overslept and missed my workout today,dayyyum!

btw, any1 can recommend me any other basic workout that i might missed?

i'm thinking of going for squats in the routine...

Make sure to get in compound exercises in your workouts. Take a look at Rippetoe's Starting Strength workout. Compound exercises activate more muscles, and more muscle mass will help you lose fat faster.

noted bro, thx.

honestly, i'm still quite clueless in these terms and resort only through youtube and some sites so thx for pointing me in the right direction.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

spend 1 month time to read the article and digest it. then you know what to do

many thx bro

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Added on November 13, 2009, 8:22 ami've decided to go early in the morning, had a cup of kopi o before...


cardio : 25mins, sprint at the last 2mins.

squats : 3 x 9reps

push up : 3 x 9reps

dips : 3 x 9reps

reverse crunch : 2 x 12reps

total time : 80mins, 15mins rest

i've read a bit on rippetoe's and stronglifts 5x5, the prob is that i dun have a barbell and a suitable bench to start with so i can't do a bench press and deadlifts . but i do have a pair of kettler's 6kg dumbells.

so what can i do to substitute these 2 trainings?

thx in advance

This post has been edited by Sib: Nov 13 2009, 08:22 AM

6kg dumbell? hahahha... u do wrist curl better la. muahahaha... =.=
get at least a 15kg one la bro.
6kg are for gals. =.=

lol, i took it cuz it's on bargain for only rm20 at tat time

still 6kg on each arm still cost me a lot...

today my cardio sux big time, as usual a sip of kopi o before...

i've read on stronglifts 5x5 and rippetoe's and thought of going for compound but without deadlifts, military press and everything that involves a barbell

cardio : 10mins (thought of going on a faster phase but ran out of breath quicker than i thought )

squats : 7 x 5

inverted rows : 7 x 5

reverse crunch : 7 x 5

prone bridges : 30sec x 3

total time : 1hour 15mins

and i jz noticed tat i missed my push ups

OI! don't so mean and lanxi, i start with 6kg db also. LOL

TS you may try to do thruster with tabata method. google for it

hahaha, i'll take his lanxiness as a motivation for me!

aite bro, thx!

done some googling and tmrw is the 3rd consecutive day in my workout, i've set on tabatha methods and will go for thrusters.

damn, i'm running out of time and gonna ditch my workout for a while. gonna concentrate on my final exams from monday till thursday straight!

will cont as soon as the exams are over!

cheers

aite, my workout kicks back tdy!

compound training

duration, 1H 40mins

cardio = 20mins

squats = 6 x 5

push ups = 6 x 5

dips = 6 x 5

inverted rows = 6 x 5

reverse crunch = 6 x 5

remarks : 1st time taking lipo6, reason as a boost in my workouts and it works! and tabatha methods is freakin hard!

2nd day of workout, after taking lipo6 (still one capsule per intake) the same happens like yesterday, a surge of energy makes my workout rly worthwhile

cardio : 25mins

thrusters : 5 x 5

pull ups : 5 x 5 (still wif leg support )

prone bridges : 20sec x 4 (rain at last min )

push ups : 7 x 5

dips : 7 x 5

feels good man~