workout for the day, doing cardio at the end. (as suggested by diablokun)

started with

deadlift : 5 x 5 (20+40kg)

squat : 5 x 5 (20+14kg) <--- my knee gave way, mbe cuz i didn't warm up enuff

bench press : 5 x 5 (20+27.2kg)

pull/chin up(machine) : 5 x 5 each

cardio : 15mins (waffak!)

remarks : it's harder to go for cardio at the end of the session tho. now i dunno whether i shud stick to the old method (cardio 1st) or the other way around.

cardio day (treadmill only)

duration : 45mins, 10 rounds = 400m x 10 = 4km

burned at least 2000kJ equivalent to 478Cals. no rest in between, heartbeat constantly more than 120 (got the sensor thingy on the treadmill)

1kJoule = 4.184Cals

remarks : shud i increase the duration?

This post has been edited by Sib: Jan 5 2010, 06:20 PM

workout for tdy

squat : 7 x 7 (20+20kg. last set +30kg)

deadlift : 5 x 5 (20+20kg)

bench press : 5 x 5 (20+30kg)

pull/chin up (machine) : 7 x 7

no cardio for tdy, had to go to another gym which dun have treadmill. the usual 1 kolos



This post has been edited by Sib: Jan 8 2010, 08:06 PM

there goes my plan for tdy, had fever since yesterday and jz recovered from it and still feels dizzy...

it's tough to update and workout when there's not much time cuz of lectures and assignments

btw, today...

cardio : 25mins

squat : 5 x 5 (20 + 25kg)

deadlift : 5 x 5 (20 + 31.6kg)

bench press : 5 x 5 (20 + 30kg)

pull/chin up : 3 x 3 (finally can lift myself up, but for pull ups, the grip is still not as wide as it shud be )

duration : 1H 45mins

current weight : still at 78kg (rly hard to control my food intake after the fever )

here's a thing bro...cardio pre-workout is a HUGE NO for you...why ?? your muscles and protein synthesis would be fatigue and go very low by the time you start weight lifting...thus, will impair your muscle recovery and building...unless you don't want serious gain, i would be happy to withdraw my suggestion...

another thing is, to cardio RIGHT AFTER workout also not a very good choice whereas this is the time (within 30 minutes after you finish workout), where your muscles need to be feed with protein and so on...if you have time, do cardio on your non workout days or just do right in the morning before you go to the gym...else, just do easy cardio after weightlifting, less than 30 minutes...

i'm just saying which is better, which come later...but then, it's still your call...

some of the reading on this...

noted bro, thx for the advice and i'm separating my workout and cardio for now

anyways, yesterday's workout on Rippetoe's Plan A (i'm always short of time in this past few months due to my lectures and assignments and so i'll go for rippetoe's rather than 5 x 5)

warm up : 10mins

bench press : 5 x 5 (20+35kg)

deadlift : 5 x 5 (20+30kg)

squat : 5 x 5 (20+24kg)

it cant be your bench press more than you deadlift and squat! something is wrong. please increase the poundage for squat and deadlift if your form is acceptable

is it a prob? pls enlighten me on this...

I've read somewhere in bodybuilding.com saying any normal person MUST be able to deadlift more weights than any other exercise. Correct me if I'm wrong.

is this true?

anyways, tdy's cardio day...

cardio : 45mins

pull/chin ups (machine) : 5 x 5 each

rippetoe's workout A for tdy, i wonder when i'll start on the B...

warm ups, light cardio : 15mins

Squat : 5 x 5 (20 + 27kg)

Deadlift : 5 x 5 (20 + 27kg)

Bench press : 5 x 5 (20 + 27kg)

pull/chin up : 5 x 3 each

remarks : it seems i'll miss my workout quite often by now, assignments and lectures all the way...

tdy's workout feels good mang~

on rippetoe's B workout

deadlift : 5 x 5 (20 + 27kg)

military press : 5 x 5 (20 + 12.5kg)

pendlay rows : 5 x 5 (20 + 25kg)

remarks : additional continuous 45mins of cardio cuz tmrw dun have time for any workout...

Fixing that, its actually MOST people DL more than Squat. However, try work on your grip for DL, I'm sure you can put an extra 10kg over squat. Goodluck!

cardio all the way for tdy...

duration : 50mins non stop

feels good yo~

Hey yo!~~

It's good to know more people are getting into the gym, and still smokes~~

I started with that routine for about 3 months the back and leg was pumped but the only bad was upper body has no variable images.

My own bodybuilding workout do 3 - 5 sets with 12-15 repetition 3 days a week, take protein shakes help alot in pumping up. Food intake, my method eat as much as I could, I could hardly pass over 70KG for about 9months. Now I look like a 65KG bodybuilders body at 72KG as for the BF at around 18%, slowly turning the fat into muscles while maintaining the weight.

Losing weight while maintaing the muscles can be a hard thing, Ripptoe is definitely the best solution to maintain the muscles while degrading weight.

This post has been edited by IanBen: Jan 28 2010, 09:41 PM

same here,lol

agree wif u on rippetoe's, my strength increased significantly n improved my total endurance n oso stamina. i wonder if i shud stop on the prog n cont doinf isolation exe?

anyways, manage to sneak to the gym b4 lecture tis evening

deadlift : 5 x 5 (20 + 30kg)

pendlay rows : 5 x 5 (20 + 25kg)

cardio : 35mins

remarks : nvr had the chance to cont on military press, got few unkers waiting to use the bar...

can you teach me? i want to learn how to turn fat into muscle also

LOL

goin outdoor after so long stuck at gym...

cardio : 25mins

reverse crunch : 13 x 3

sit up: 13 x 3

push up : 13 x 3

inverse row : 10 x 3

pull/chin up : 3 x 3, finally can pull myself up

duration : 1H