Hi everybody, i've started going to gym seriously around 1 month+++ ago with my gang of friends.
I hope to keep this journal as my gym diary.
Comment are always welcome

Below is my body stat

Height: 186cm
Weight: 76kg
Age:23

Goal: Eliminate spare tyres, better body definition

03/12/09
Back and Tricep

Dips
4x10xBodyweight

Assisted pull ups
4x8x48lbs

T-Bar Row
4x8x35lbs

Skullcrusher
4x10x20lbs(excuding ez bar)

Lat Pulldown
4x10x48lbs

Machine Dips
4x10x75kg

Crunch
3x15x25lbs

Barbell Side Bend
3x45lbs


Diet

0900: 2 half boil egg+350ml HL Milk+Egg Sandwich
1230: FishHead Mihun
1430: Whey+Tuna Sandwich
1830: Chicken Rice
2030: Creatine+1 banana (Pre)
2100: BCAA (During)
2230: Whey+Creatine (Post)
2330: Tandoori Chicken+Plain Naan+Teh O Ais.



This post has been edited by HouHouSek: Dec 6 2009, 02:49 AM

05/12/09
Chest and Bicep

Barbell Bench Press
1x8x90lbs
2x6x110lbs

Smith Machine Incline Bench Press
2x8x90lbs
1x6x90lbs (Failed)
1x3x90lbs (Failed)

Incline Db Fly
4x8x22.5lbs

Db Pullover
4x8x45lbs

Preacher Curl
3x8x30lbs (Excluding ezy bar)

Seated Db Curl
4x8x22.5lbs (Both Hands)

Standing Barbell Curl
1x8x40lbs
3x8x45lbs



Diet

1130: 2 wholemeal bread+HL Milk
1200: Chicken Rice
1300: Creatine (Pre)
1315: BCAA (During)
1430: Whey+Creatine (Post)
1530: 2 wholemeal bread+cheese+ham+banana
1800: ShabuShabu (Lotsa Beef+Fish)
0115: Sirloin Steak
0230: Whey

Remarks: Not in good shape today. Probably not enough sleep from previous night

This post has been edited by HouHouSek: Dec 7 2009, 12:53 AM

06/12/09

Shoulder and Leg

Lateral Raise
4x10x17.5lbs

Shoulder Press
1x10x25lbs
2x10x30lbs
2x10x35lbs

Machine Lateral Raise
4x10x(Forget what weight i put)

Machine Shoulder Press
3x10x(Forget what weight i put)

Smith Machine Barbell Shrug (Excluding Bar)
1x15x90lbs
3x10x110lbs

Smith Machine Squat (Excluding Bar)
4x10x90lbs

Calves Push Machine
3x20x(Forget What weight i put)



Diet

1230: 2 wholemeal bread+HL Milk
1300: Chicken Rice
1345: Creatine (Pre)
1400: BCAA (During)
1530: Whey+Creatine (Post)
1615: 2 wholemeal bread+ham+cheese+banana
1830: Hailam Mee+2 omega half boil egg
1200: Tandoori Chicken+Whey



This post has been edited by HouHouSek: Dec 9 2009, 10:56 AM

08/12/09
Back and Tricep

Dips
4x12xBodyweight

Assisted Pull Up Machine
4x8x48lbs

T-bar Row
4x10x35lbs

Tricep Pulldown
3x10x15kg
1x10x20kg

Machine Row
3x15x35lbs
1x15x40lbs

Machine Dips
4x10x75kg

Weighted Crunch
3x15x25lbs

Side Barbell Bend
3x15x45lbs


Diet

0810: HL Milk + 2 half boil egg+ pork noodles
1230: Chicken Rice
1530: Egg Sandwich+Whey
1830: Mihun+Prawn+Chicken
2030: Creatine+banana (Pre)
2100: BCAA (During)
2230: Whey+ Creatine (Post)
2330: Tandoori Chicken+Naan

10.12.09
Chest and Bicep

Smith Machine Bench Press (excluding bar)
1x8x90lbs
2x6x110lbs
2x5x120lbs

Incline Bench Press
4x6x90lbs

Incline Db Fly
1x8x25lbs
3x8x22.5lbs

Db Pullover
4x8x45lbs

Preacher Curl
3x8x30lbs (Excluding ezy bar)
1x8x40lbs (excluding ezy bar)

Concentration Curl
4x8x25lbs (ES)

Standing Barbell Curl
2x8x40lbs
2x8x45lbs

Barbell Side Bend
3x8x45lbs



Diet

0740: HL Milk+ 2buns
1230: Chee Cheong Fun
1530: Whey+Tuna Sandwich
1830: Steam chicken+egg
2000: Creatine+2 banana (Pre)
2030: BCAA (During)
2230: Whey+Creatine (Post)
2330: Roti Hawaii+2 half boil egg

This post has been edited by HouHouSek: Dec 11 2009, 01:22 AM

12/12/09
Shoulder and Leg

DB Shoulder Press
1x10x30lbs
4x8x35lbs

DB Lateral Raise
5x10x17.5lbs

Smith Machine Military Press
4x8x70lbs (Excluding Bar)

Smith Machine Squat
1x10x90lbs (Excluding Bar)
3x10x110lbs

Leg Press Machine
4x10x(Forgot what weight)

Standing Calf Machine
4x15x200lbs

Upright Row
4x8x40lbs (Excluding Ezy Bar)

DB Shrug
4x12x50lbs


Diet

1200: Chicken Rice+Whey
1300: Creatine+Banana (Pre)
1330: BCAA (During)
1500: Whey+Creatine
1600: 2 wholemeal bread+2half boil egg
1930: Dory Fish+Rice
1200: Tuna Sandwich
0300: 2 half boil egg+1 wholemeal bread+whey[U][/U]

This post has been edited by HouHouSek: Dec 13 2009, 04:14 PM

13/12/09
Back and Tricep

Dips
4x10xBodyweight

T-Bar Row
4x10x45lbs

Assisted pull ups (very slow)
4x8x60lbs

Machine Row
4x10x45lbs

Tricep Pulldown
4x10x20lbs

Skullcrusher
4x10x35lbs

Deadlift
1x6x90lbs
2x5x110lbs
1x8x110lbs


Diet

1045: 2 Half Boil Egg+2 wholemeal bread+HL Milk+Whey
1130: Banana+Creatine (Pre)
1200: BCAA (During)
1400: Whey+Creatine (Post)
1500: Beef+Rice+Egg
1830: Fried TongFun+Steam Fish+Vege
2100: 2 wholemeal bread+cheese+ham
2300: Whey

buddy, your dips done in full range of motion? if so that is kinda impressive for that kind of reps

Hi
Yes it is in full reps.
Don't know why my triceps kinda stronger than my other body parts, for example
i can't even do a proper pull up yet thats why i'm still using assisted pull ups machine
My dips are nothing compared to those regulars here. For example, darklight is doing 90lbs weighted dips

This post has been edited by HouHouSek: Dec 14 2009, 07:17 PM

15/12/09
Chest and Bicep

Smith Machine Bench Press
1x10xBar
1x8x90lbs (Excluding Bar)
1x6x110lbs
1x6x130lbs
1x4x140lbs
1x6x110lbs

Incline Smith Machine Bench Press
3x8x90lbs
1x6x90lbs

Incline Db Fly
4x8x25lbs ES

DB Pullover
4x8x50lbs

Preacher Curl
2x8x35lbs (Excluding Bar)
1x8x40lbs

Cable Bicep Curl
2x8x 17.5kg
2x8x21kg

Concentration Curl
4x8x25lbs ES

Standing Barbell Curl
2x8x45lbs
1x8x50lbs

Barbell Side Bend
3x15x45lbs

Weighted Sit ups
3x15x25lbs


Diet

0830: 2 wholemeal bread+cheese+ham+HL Milk+2 half boil egg
1230: Chicken Rice
1530: Creatine+2 Banana (Pre)
1600: BCAA (During)
1800: Whey+Creatine (Post)
1900: Rice+Egg+Prawn+Chicken+Lots of vege
2200: 2half boil egg+2 wholemeal bread+2 banana
2300: Whey


Remarks: Today work half day only so can go gym in the afternoon ..

18/12/09
Shoulder and Leg

Db Shoulder Press
1x8x30lbs
3x8x35lbs ES

Smith Machine Military Press
4x8x70lbs (Excluding Bar)

Db Lateral Raise
4x10x17.5lbs

Db Rear Lateral Raise
4x10x12.5lbs

Barbell Plate Front Raise
4x10x25lbs

Smith Machine Squat
1x10x90lbs (excluding bar)
1x10x110lbs
2x10x130lbs

Standing Calf Raise
4x15x220lbs

Barbell Plate Shrug
4x10x45lbs ES


Remarks:-



This post has been edited by HouHouSek: Dec 20 2009, 06:04 PM

Back and Tricep

Dips
4x10xBodyweight

Assisted Pull Ups
1x8x48lbs
3x8x60lbs

Negative Pull Ups
3x2xBodyweight

T-Bar Row
1x10x35lbs
3x10x45lbs

Wide Grip Lats Pulldown
4x10x(Forgot what weight)

Machine Dips
2x10x75kg
2x10x82kg

Tricep Pulldown
4x10x20kg

Deadlift
1x8x90lbs (Excluding Bar)
1x5x110lbs
1x5x130lbs
2x5x140lbs


Diet

1200: Chicken Rice+Whey
1400: Subway Tuna Sandwich
1530: Creatine (Pre)
1545: BCAA (During)
1730: Whey+Creatine
1800: Seafood Spaghetti
0100: Indomee double+egg

Remarks: Quite happy with my progress for deadlift. Will try to continue increasing my poundage. Will try more sets of negative pull ups

This post has been edited by HouHouSek: Dec 20 2009, 06:05 PM

20/12/2009
Chest and Bicep

Smith Machine Bench Press
1x8x135lbs
1x8x155lbs
1x6x175lbs
1x5x185lbs

Smith Machine Incline Bench Press
3x8x135lbs
1x6x155lbs

Incline DB Fly
4x8x25lbs ES

Dumbell Pullover
1x8x45lbs
3x8x50lbs

Concerntration Curl
4x8x25lbs ES

Standing Barbell Curl
2x8x45lbs
1x8x50lbs

Preacher Curl
3x8x35lbs (Excluding Bar)

Barbell Plate Side Bend
3x15x45lbs


Diet

1030: Whey+HL Milk+2 wholemeal bread
1200: Niku Udon+Tamago Sushi
1400: Creatine (Pre)
1430: BCAA (During)
1600: Whey+Creatine (Post)
1630: Chicken+Mash Potato+Macaroni
1900: Chicken Rice
2230: 2 wholemeal Bread+Whey


Remarks: Just notice from my friends that the weight bar for the Smith Machine is 45lbs, will add
that into my weights just to be more accurate on how much i'm lifting from now on

This post has been edited by HouHouSek: Dec 24 2009, 11:44 AM

hei bro just realized u got a bodyspace here..anyway keep up the good work man =)

you are doing good keep it up

Good diet u have there haha =)

Thanks thanks for the support
Lets workout hard

buddy ur meal plan seems neat, except for ur supper, if u consume some carbs with ur creatine actually it helps in creatine transportation to ur muscle and ur supper may be u can cut down the carbs.

I see. Thanks for your advise

24/12/09
Shoulder and Leg

Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
4x10x15lbs

Front Barbell Plate Raise
4x10x25lbs

Db Shoulder Press
4x8x35lbs

Smith Machine Shoulder Press
4x8x70lbs (Excluding Bar)

Squat
1x10x90lbs (Excluding Bar)
1x10x110lbs
1x10x130lbs
1x10x140lbs

Standing Calf Machine
3x15x220lbs

Leg Extension
3x10x(Forgot what weight)

Barbell Plate Shrug
3x15x90lbs


Diet

1030: HL Milk+Whey+2 wholemeal bread+2 half boil egg
1200: Chicken Rice
1400: Creatine (Pre)
1430: BCAA (During)
1630: Whey+Creatine (Post)
1800: Pasta+Egg
2300: Tandoori Chicken+Whey

25/10/09
Back And Triceps

Dips
4x12xBodyweight

Assisted Pull Ups
2x8x48lbs
2x8x54lbs

T-Bar Row
1x10x35lbs
3x10x45lbs

Tricep Pulldown
4x10x20lbs

Skullcrusher
3x10x35lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x175lbs
1x5x185lbs

Wide Grip Lat Pulldown
3x10x(Forgot what weight)


Remarks:-

26/10/09

Chest and Bicep

Smith Machine Bench Press
1x8x135lbs
1x6x185lbs(1 assissted rep)
1x6x155lbs
1x5x175lbs

Incline DB Press
4x8x35lbs ES

Incline DB fly
4x8x25lbs

DB Pullover
1x8x45lbs
3x8x50lbs

Preacher Curl
2x8x30lbs(Excuding bar)
2x8x35lbs

Concentration Curl
1x8x25lbs
3x8x27.5lbs ES

Hammer Curl
4x10x22.5lbs ES



Remarks:-

This post has been edited by HouHouSek: Dec 28 2009, 01:34 AM

29/12/2009
Delts and Bicep

Lateral raise
4x10x7.5kg ES

Front lateral raise
4x10x6kg ES

Rear lateral raise
4x10x6kg ES

Concentration Curl
3x12x10kg EH

Hammer Curl
3x8x10kg ES

Standing Bicep Curl
3x10x10kg ES


Diet

0720: 2 wholemeal bread+HL Milk+Whey+2 half boil egg
1230: Curry chee cheong fun
1600: 2 wholemeal bread+cheese+whey
1830: Subway tuna sandwich
2100: Beef Pasta (Pre)
2300: Banana (During)
2400: Whey+Creatine+2 half boil egg (Post)

Remarks: Have to OT yesterday so I just missed my chest and bicep day. Have to make use of the set of dumbbells at home so that’s the exercises I can do with my 10kg dumbbell. I’m gonna do some tuning to my workout today to chest and leg since I’ve already workout my bicep yesterday

This post has been edited by HouHouSek: Dec 30 2009, 03:31 PM

Its been a while since i updated

02/01/10
Shoulder and Leg

DB Shoulder Press
1x10x40lbs
3x8x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
4x10x12.5lbs

Front Lateral Raise
4x10x12.5lbs

Smith Machine Squat
1x10x135lbs
1x10x155lbs
2x10x175lbs

Standing Calf Raise
3x20x220lbs

Leg Extension
3x12x(forgot what weight)

Smith Machine Shrug
1x10x135lbs
1x10x155lbs
3x8x175lbs


Diet

1130: Gyu Don+Creatine (Pre)
1430: BCAA (During
1600: Whey+Creatine (Post)
1630: Beef Fried Rice
2100: Beef Noodles
0230: Tandoori Chicken

03/01/09
Chest and Bicep

Dumbell Press
1x10x40lbs ES
1x10x45lbs ES
1x10x50lbs ES
1x8x55lbs ES

Incline Dumbell Press
1x10x35lbs ES
1x10x40lbs ES
1x10x45lbs ES
1x10x45lbs ES

Incline DB Fly
1x10x27.5lbs
3x8x30lbs

DB Pullover
4x10x50lbs

Cable Crossover
4x12x???

Preacher Curl
2x8x30lbs (Excluding bar)
2x8x35lbs

Hammer Curl
3x8x22.5lbs ES

Bicep Curl
4x8x45lbs

Weighted Crunch
3x15x25lbs

Side Bend
3x10xbodyweight


Diet

1200: Chicken Rice+Whey+2 half boil egg
1430: Creatine (Pre)
1500: BCAA (During)
1700: Whey+Creatine(Post)
1730: Chicken+pasta+potato+macaroni
2100: Fish Head Mihun
2330: Whey


This post has been edited by HouHouSek: Jan 5 2010, 11:38 PM

05/01/09
Back and Tricep

Dips
4x12xBodyweight

Negative Pull up
7x2xBodyweight

T-Bar Row
4x10x45lbs

Tricep Pulldown
4x10x20lbs

Wide Grip Lat Pulldown
3x12x???

Close grip bench press
2x10x115lbs
1x10x135lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x175lbs
1x5x185lbs
1x5x195lbs

Weighted Side Bend
3x10x25lbs


Diet

0830: 2 wholemeal bread+cheese+2 half boil egg+whey+banana
1200: Rice+Beef+Vege+Ikan Bilis
1530: 250ml HL Milk+Tuna Sandwich
1830: Chicken+Pork+Rice+Egg+Banana
1930: Creatine+Banana (Pre)
2000: BCAA (During)
2200: Whey+Creatine (Post)
2300: Tandoori Chicken



This post has been edited by HouHouSek: Jan 10 2010, 12:15 PM

07/01/10
Shoulder and Leg

DB Shoulder Press
2x10x40lbs
2x8x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
3x12x12.5lbs

Front Plate Raise
3x12x25lbs

Squat
1x10x135lbs
1x10x155lbs
1x10x165lbs
1x10x175lbs

Glutes
3x12x35lbs ES

Standing Calf
3x15x220lbs

Barbell Plate Shrug
3x15x45lbs ES


Remarks:- Late posting of my workout =(..Could not remember my diet

This post has been edited by HouHouSek: Jan 10 2010, 12:29 PM

09/01/10
Chest and Bicep
Flat Db Press
1x10x45lbs ES
1x10x50lbs ES
1x10x60lbs ES
1x9x60lbs ES

Incline DB Press
2x8x40lbs
2x8x45lbs

Incline Db Fly
1x10x30lbs
2x10x32.5lbs
1x10x35lbs

DB Pullover
1x10x50lbs
2x10x55lbs
1x10x60lbs

Cable Crossover
2x12xlevel 7
2x12xlevel 8

Hammer Curl
3x8x22.5lbs EH

Camber Curl Machine
3x12xforgot what weight

Barbell Curl
3x12x45lbs


Diet
1030: Whey+2 Wholemeal bread+2half boil egg+banana
1200: Niku Udon+tamago sushi
1300: BCAA (During)
1500: Whey+Creatine (post)
1630: Chicken Rice
1900: Tomyam steamboat with a lot of oil
1200: Whey


Remarks: Happy with the poundage progress. Especially after doing compounds for around 1 month++ really can feel the difference.
Will try to either increase the number of reps or play around with the poundage to ensure there is a steady improvement. On a side note, i really need to up my protein intake per day. Audit work sucks, peak is coming and this means less time to spend in gym. Gotta even work extra hard to cope with my friends progress

11/01/09
Back and Tricep

Dips
1x12xBodyweight
3x10xBodyweight + 20lbs

Assisted Pull up
1x8x42lbs
3x8x48lbs

Tricep Pulldown
2x10x15lbs
2x10x20lbs

T-Bar Row
1x10x45lbs
3x10x55lbs

Close Grip Smith Machine Bench Press
4x12x115lbs

Wide Grip Lat Pulldown
2x10x33bs
2x10x45lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x185lbs
1x5x205lbs
1x4x225lbs


Diet

1200: Chicken Rice+Whey+Banana
1400: BCAA (During)
1600: Whey+ Creatine (Post)
1630: Nando’s
1830: Steam Fish+Chicken+Rice
0000: Tandoori Chicken+Banana

Remarks: Finally deadlift reach 100kg. But I think form is a bit out. Will stay at that weight to perfect my form before adding my poundage for deadlift

This post has been edited by HouHouSek: Jan 12 2010, 09:56 AM

Shoulder and Leg
13/01/10

DB Shoulder Press
1x10x37.5lbs
1x10x40lbs
2x10x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
3x15x10lbs

Front plate Raise
3x10x25lbs

Upright Row
3x12x45lbs

Db Shrug
2x10x55lbs
2x8x60lbs

Squat
1x10x135lbs
1x10x155lbs
2x10x175lbs

Glutes
3x8x35lbs ES


Remarks: Another late posting =)

16/01/09
Back and Tricep

Assisted Pull Ups
2x8x36lbs
2x8x42lbs

Dips
1x10xBodyweight+10lbs
3x10xBodyweight+20lbs

T-Bar Row
1x10x45lbs
3x10x55lbs

Wide Grip Lat Pull Down
3x12x44lbs

Rope Tricep PullDOwn
3x10x15lbs

Skull Crusher
3x10x35lbs

Smith Machine Close Grip Bench Press
1x8x115lbs
1x8x135lbs
1x5x145lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x185lbs
1x5x205lbs
1x3x225lbs

DB Shrug
1x12x50lbs ES
1x10x55lbs ES
1x10x60lbs ES
1x8x65lbs ES


Remarks: Same ol grind

30.01.10
Chest and Bicep

Dumbell Press
1x12x50lbs ES
1x10x55lbs ES
1x8x60lbs ES
1x6x70lbs ES

Incline Dumbell Press
1x12x45lbs
1x10x50lbs
1x10x50lb
1x8x55bs

Incline Dumbell Fly
1x10x30lbs
1x10x32.5lbs
1x10x32.5lbs
1x8x35lbs

Dumbell Pullover
1x10x50lbs
2x10x55lbs
1x10x60lbs

Cable Crossover
3x12x8kg ES

Preacher Curl Machine
3x12x48lbs

Barbell Bicep Curl
3x12x45lbs

Cable Bicep Curl
3x12xForgot

Weighted Crunch
3x15x25lbs


Note: Its been a while since the last update. poundage have been increasing. real busy with work nowadays,

31/01/10
Back and Tricep

Dips
3x10xbodyweight+10kg
1x8xbodyweight+12kg

Assisted Pull ups
2x8x19kg
2x8x26kg

Tricep Pulldown
3x12x15kg

Barbell Row
1x12x40kg
1x12x45kg
1x12x50kg

Deadlift
1x8x60kg
1x5x70kg
1x5x80kg
1x5x90kg
1x5x100kg

Wide Grip Lats Pulldown
1x12x33kg
1x12x37kg
1x12x42kg

Close Grip Smith Machine Press
1x12x50kg
1x10x55kg
1x8x60kg


Remarks; Quick update. Off to work