Hey guys, I've been going to gyms irregularly, working out but only failing to commit to my workout/diet plan. Only to realise that because I didn't have a log. So I'm starting one here, cuz I kinda frequent LYN. I've learnt a lot from LYN, not just health and fitness and I hope that maybe sharing my experience, skinny people like me don't have to waste time wandering and failing to commit to plans but get the best out of them instead. I'm just starting out but I definitely owe LYN a lot, so I hope to give back to LYN (some day, with results), the same way a lot of the experienced lifters here have shared their insight!


Body Type : Ectomorph (with endomorph tendencies, belly fat enveloping ab outlines)
Height : 180cm
Weight : 58kg
Body Fat : no idea, but according to BMI, it's 17.9 - UNDERWEIGHT.
Goals :
Hit 65kg before June 2010 with at least the outline of my used-to-be abs
Get stronger and lift heavier, increase in muscle mass
No longer look like skin n bones wit a tummy by end of this year.

31/3/10


7/6/10 - before stopping 5x5


15/8/10




At the moment I am starting out on Stronglifts.com's 5x5 strength training. Chose it because of its simplicity and because I complicate plans that have more isolation exercises instead of those incorporating compound movement. Today, until the end of this week (hopefully) or the next, my goal is to fix my form in the exercises involved ie squats, DL, inverted row etc.. It's not easy because I've never really done free weights, I used to do machines a lot. Anyways, I really appreciate any form of constructive criticism and comments! Thanks for even bothering to read this!

Monday, 1/2/2010

0835 - My morning ritual of cup of fresh fruit juice (self made) and protein+meal replacement shake (25g of protein)
0920 - Wantan mee small. Barley kurang ais.
1200 - 2 slices of leftover pepperoni pizza. reheated.
1330 - A few slices of wholemeal bread to tank the hunger
1500 - Rice, spinach, bitter gourd scrambled eggs, kunyit fish
1730 - Preworkout - 2 water fryed eggs, spinach, a bit of wholemeal bread
2000 - Workout time!
2100 - Post workout - protein+meal replacement shake, red bean bun
2145 - Bak kut teh

Workout (did not follow the stronglifts plan exactly, big mistake - but I'll explain why)

Squats
Empty bar (20kg?) 5/5
Added 2.5kg each side, 25kg 5/5/5
(wanted to check my form under stress, and without stress)
Note: I only did partial squats, slightly under parallel to knee level. My back is not rounding, I extend my hips out to lower myself but I dont feel the muscles on hamstring and glutes contracting.. squatting not deep enough?

Bench Press
Empty bar (20kg?) 5/5
Smith Machine 5/5/5
(changed to smith, cuz I was worried my form was wrong)

Inverted Row
Could not find a place to do.. Not sure what to replace this with, but I did lat pull downs

Push ups 8/8/6

Reverse Crunches (not really sure how to do, still learning)
Went with Decline crunches 12/12/12


Very bad way to start off the week. I think I'll actually seriously 100% stick to the plan after CNY, for now it's learning proper form. Please comment! Thanks!

PS: It's my first time working out at a ghetto gym, Iron Gym Fitness at Desa Setapak (v2 that row, above carrefour express) - felt very intimidated (hence the weird workout behaviour) and I don't have a gym partner. No excuses though, hope to get to know the people there more often. I cycle between Iron Fitness and Top Gym, both on the same row of shops.

This post has been edited by cheezzzz: Aug 15 2010, 03:42 PM

bench press
Stick to the free weight, no smitch machine. the form you learn from smitch machine doesnt transfer to freeweight.
Ken got a good info for this
http://forum.lowyat.net/topic/1150206/+1640#

i always train in iron gym, if you able to see me in the gym, just come and say hi, i am happy to guide you alil.

Warm-up? Stretching?

You and me, have the same goal by this June. Only mine is 48 to 55kg bodyweight. Good luck!

Yeah I read somewhere Ken doesnt support smith machine as it restricts and confines the body to a fixed movement n so forth.. I wanna learn, but it isnt easy tho hhaha.. still learning.
Ooo really?? sure! I will! what time do u usually go and workout? and how do u look like lol, i've never seen your picture xD

Majinity : oh yah forgot to write, it takes me 10+ minutes to walk up the gym from the LRT station.. my blood's already pumping before I enter the gym lolol Yeah good luck to u too! Happy lifting!

---

Added on February 3, 2010, 9:22 pmDid not get enough rest the previous night, woke up and felt like puking everytime I ate something. Good thing is today's one of the better days where I actually did not feel the hunger/slight starvation at all. Got better around lunch time though, thank god.

Wednesday, 3rd February 2010

0710 - Morning ritual, cup of fruit juice, protein shake
0930 - Hong kong Chee cheong fun, prawn n char siu
1220 - Chicken rice, a loooong slice of papaya
1530 - Pre WO - Fistful of rice with 1/2 fist full of rendang chicken
1430 - Workout time!
1800 - Post WO - 3 half boiled eggs, 1 wantan mee, 1 glass soy bean milk
2010 - Rice, kunyit fish and some yau mat (yau choi, vegetables)
2100 - Actually starting to feel a bit hungry as I type this x.x


Today's workout was even worse. I actually went into a gym without a squat rack. Yeah, I didn't go to Iron Gym today, was at TopGym, same row, just go along the row, up the hill. lol doing stronglifts 5x5 where every workout consists of 5x5 squats and there wasnt even a rack. At least there was an empty bar for me to practice form. Thats what I plan to achieve by this week at least, to improve my form.

Squats 5x5
Empty bar 20kg
Note: This gym has more mirrors, was easier for me to see my back as i went down. Noticed i had issues going lower that parallel level, back starts to round. Any idea how to fix that? Also after 2 workout days, the area next to my traps (on my shoulder blades?) hurts when i touch it, basically where u rest the bar. Is that supposed to happen? x.x Maybe I even placed the bar wrongly lol

Overhead press 5x5
Barbell 2.0kg (i think) + 5.0kg = 7.0kg
Still working on form. Yet to put on the real weights.

Deadlift 1x5
Empty bar 20kg
Wrong grip.Form was quite bad also, not really sure how low to go. Ill get someone to video soon cuz it's really harrd to explain my poor form.

Chin-up 1x8
2 more sets I didn't manage to do, had ppl hogging the chin up bar area with the cables x.x

Prone bridges 3x30sec

I need a gym partner... sigh. No money for PT lol. Oh right, tummy calling. Gonna head for some oats and protein powder

---

Added on February 5, 2010, 7:54 pmToday's workout was better. Diet.. could be better. First time I did inverted rows cuz there was no one at the gym woot! otherwise those smith machine addicts would be starring at me using the bar just for a bodyweight exercise xD

Friday, 5th February 2010

0730 - Protein shake
0800 - Full cream milk 250ml w 1 gardenia bun
0930 - Fistful of rice/vege/small serving of chicken, 1/4 slice of a pineapple
1200 - Pre workout - 1 gardenia bun (rushing cuz gym might close at 1 for lunch)
1220 - Workout time!
1320 - Post workout - protein shake
1340 - 1/4-1/2 of a honeydew
1450 - Lunch - Pan mee with meatballs, soy bean milk
1800 - 1/2 slice of bread w protein + oats
1840 - Rest.FREAKING TIRED.
1945 - Dinner. Fistful of rice/vege/meat xD


Squats 30kg 5/5/5/5/5
First time adding more weight, after having practised form. Still working on it, not all the reps are done absolutely with proper form. Includes not full deep squats, but pushed for deep ones 2nd set onwards. Feeling the burn.

Bench Press 20kg 5/5/5/5/5
Getting a bit better but still not too sure on how to stabilize the bar. My forearms, shoulders feel the burn more than the chest does. Not good.

Inverted Rows 10/8/8
First time doing, not sure whether done correctly. Grip may be wrong, or I may not be entirely using my back. Felt the head leading first at times.

Push Ups 10/7/6

Reverse Crunches 12/12/12
Screw normal crunches! This actually hurts way more than regular ones do.. At my 8th rep on 1st I was already yelling cuz of d strain lolol

This post has been edited by cheezzzz: Feb 9 2010, 09:09 AM

Monday, 8th Feb 2010

0820 - Fruit juice, protein shake
0930 - 3 Half boiled eggs, 1 bread
1210 - Workout Time! (did not had pre WO cuz very full, bought potato bun just incase though)
1300 - Post WO, Protein Shake
1330 - Pan mee with shredded pork, pork meatball and fried dumpling, soy milk
1650 - 250ml HL milk with potato bun
2045 - Dinner, fistful rice/vege/fish. Chinese meal ate outside. Caused a diarrhoea though.. rest of the night sucked.


Diarrhoea aside. Workout was not too bad.

Squats 5/5/5/5/5
Weight : 32.5kg

Overhead Press 5/5/5/5/4
Weight : 20kg
Arms gave in at the last rep

Deadlift 5
Weight : 30kg
Grip was wrong I think, supposed to 1 face in 1 face out right? x.x

Chinup (Negatives) 7/5/4

Prone Bridges 3x30sec



This post has been edited by cheezzzz: Feb 11 2010, 07:40 PM

Wednesday, 10th Feb 2010

0720 - OJ, Protein shake
0930 - Rice with mild vege curry with tofu and chicken in black sauce, fistful portions
1230 - Chicken rice with long beans
1415 - Workout time!
1545 - Post WO - Protein shake
1645 - 2-3 Half boiled eggs + Milk
1900 - Rice/vege/meat fistful servings each
2230 - Protein powder w oats


Workout today was bad. Only got about 5 hours of sleep, slept at 2. Big mistake #1. Which led to fatigue, even after doing hip warmups, glute activation and squat stretch, I could not do squats due to my hamstring pain. Still hurting from Monday's deadlifts. Attempted 1st set of 5 squats, lower back started to hurt at the last rep. Failed halfway through 2nd set.

Squats 5/2/x/x/x
Weight : 35kg

Bench Press 5/5/5/5/5
Weight : 30kg

Inverted Rows 8/7/7

Push-ups 10/9/7


This post has been edited by cheezzzz: Feb 16 2010, 12:33 AM

gong hei fatt choi! am actually just updating my log, forgot to do so the last session which was last friday. due to cny! anyways, i actually got to continue my workout today, cant rly rmb the diet so Ill just post up workouts!

Friday, 12th Feb 2010

Squats 5/-
Weight : 32.5kg
could not perform, DOMS x.x posture was just all wrong, also maybe cuz lack of rest x.x

Overhead Press 5/5/5/5/5
Weight : 22.5kg
Starting to love this exercise

Deadlift 5
Weight : 35kg
Grip was wrong wth. Bak may have rounded witout me noticing x.x

Chinup (Negatives) 5/5/5

Prone Bridges 3x30sec

Monday, 15th Feb 2010

Now for the CNY workout that i did not expect.. seriously.

Front squats 5/5/5/5/5
Weight : 20kg on ez bar

Bench Press 5/5/5/5/5 Replaced with 5x5 power cleans (oops)

Inverted Rows 8/7/5

Push-ups 10/8/6

Reverse Crunch 12/12/12

YEAH now gotta eat n sleep well.. toughest part of all haha..

current stats, reminder as of 19 Feb 2010

Squats : 32.5kg
OHP : 22.5kg
BP : 30kg
DL : 35kg

gonna slow down on the increments on the DL..

Dude, why would you slow down DL increament? Lower back hurting kah?

lower back is fine actually, hamstrings suffered from real bad DOMS. need to rest more n use foam roll d haha.. thank God i was sick the past few days to give enough recovery time. Once im alright, im gonna hit the gym again, thats why I kept my stats as reminder haha. going slow on the DL increment to work on form haha, my form is ok but i always worry about it, and i have a bad habit of using non-mixed grip, both face in, instead of 1 in 1 out haha. not good.

also considering front squat or overhead squats over back squats cuz i have a tendency to lean forward when i squat.

just recovered from a fever.. no appetite.. diet is a mess.. feeling extremely lethargic.

pray ill recover and get back in shape to hit the bars.. i miss lifting

I know how you feel. I had to rest for 2weeks myself. You'll feel alot better to get your rest fully.

IM BACK. maybe not bigger or stronger, but at least recovered. Today's logg!


1100 - overslept.good sleep tho. had 3-5 medium sized pancakes.
1230 - pancaking snacking, 1-2 to tahan till i had lunch
1420 - lunch/pre WO - rice,vege,chicken.2:1:1 ratio
1610 - WORKOUT TIME
1720 - post WO protein shake
1830 - post WO small meal, almost 2 fistful rice + a few potato (hungry n took d leftovers of lunch)
1910 - dinnerr which should be rice/vege/chicken 2:1:1
supper should be slice of cheese wit oats, or a shake.


thank God for fixing me up, hitting the gym has never felt better!

Front Squats 30kg 5x5
Will post up the video soon, wana ask u guys if my form is alright..


Overhead Press 25kg 5/4/4/3/3
Its starting to stall..

Deadlift 40kg 1x5
Got the video too! need to ask u guys if form is alright too..


Pull-up negatives 5/5/5

Prone bridges 3x30sec

pls comment on my form! thankss!

This post has been edited by cheezzzz: Feb 26 2010, 07:12 PM

I'm no expert. But, your squat is good only don't lock your knee at start and end. As for DL, good back arch not rounding at all, although for me it best if you let it touch the ground after continuing for the next rep.

Ahh I still very shy to ask someone video my form ><

hahah I got my dad to video my form, went to the gym at the club he attends. Thanks for your kind comment.. working on not locking though. I feel DOMS is gonna haunt me for the next few days.. time to research trigger point recovery hehe

bloody DOMS.. hope i recover in time for monday's WO. a bit on today's diet.


0850 - protein shake
0920to1000 or so - snacking on mandarin orange and an egg while waiting for bfast
1040 or so - satay,bit of rice..food at PKR cny open house
kept eating bit by bit till 1300-1400
1415 - lunch,fish/rice/vege 2:1:1
1530 - cny titbits.. lou sang,chicken floss etc.
1825 - Snack - 1 n 1/4 homemade ramly burger
1920 - Dinner chicken and also egg/rice/vege 211 ratio again
2240 - 1/2 bowl yoghurt + orange

may eat a slice of cheese if still hungry. or drink a cuppa milk.

did a bit of foam rolling today, legs don't hurt so much already. stretching is important! something I tend to forget haha.. not going to anymore.anyways rough log of today's diet

0920 - protein shake
1000 - pan mee dry
1400 - was freaking stuffed, lunch was rice/fish/vege 211 ratio
1700 - 1 medium sized bowl of oats w bits of a pao
1910 - dinner was rice/fish/vege 211 again
2230 - leftover oats, 3/4 bowl of yoghurt w a banana


hope i get enough rest tonight so I can lift again tomoro!

managed to workout.. foam rolling rocks!

0900 - protein shake
1045 - pre WO bowll of oats
1215 - banana right before WO
1330 - post WO shake, few red bean buns
1445 - 2 slice of pizzas,salad
did not eat cuz lunch was a killer, felt damn full.
2200 - nasi lemak ayam

hate today's diet.


anyways, workouttt.


regular squats 35kg 5x5

bench press 32.5kg 5/5/-/-/-
I failed, left side of the bar landed on me as my arms gave in

Inverted rows 8/7/8
I think Im doing this wrong.. i dont feel the burn on the lats like I do with chin ups n pull ups, anyone got videos on this? apart from defranco's.

Push-ups 10/8/7

Reverse Crunches 3x12


Not the best workout. Actually one of my worst..

This post has been edited by cheezzzz: Mar 2 2010, 07:20 AM

THIS IS WHY YOU SHOULD ALWAYS POST YOUR LATEST STATS ON A REAL LOG U CARRY AROUND.

SO U DONT MESS YOUR WORKOUT LIKE I DID TODAY.

breakfast - shake + 1 pau
lunch - fried rice with chicken n 1 egg
workout!
post WO - shake + rice/chicken/vege 211
dinner - rice/chicken/vege 211
supper - small bowl yoghurt with whatever fruit i can find

squats
35kg x 4
37.5kg x 1 yes this is when i realised i was not lifiting enough

ohp
25kg 5x5 (is the overhead press suppose to feel like a military press, except standing up?)

deadlift
45kg 1x5
note: it IS harder with the bar 20cm from the ground and close to your shin.. i felt my forearms working. not good. gonna challenge this again, if fail, gotta challenge 42.5kg DL. WITH PROPER HEIGHT FROM THE GROUND.

chin ups negatives 9/7/6

prone bridges 3x30 sec


i may need to re evaluate my form.again.

---

Added on March 3, 2010, 9:50 pmsquats 37.5kg
deadlift 40kg
ohp 25kg
bench 30kg

as of today 3/3/10

This post has been edited by cheezzzz: Mar 3 2010, 09:50 PM

march 5th 2010

breakfast - shake
late breakfast-snack - chicken rice
lunch - rice,bit of fish, bit of mango kerabu, thai food basically
that was my pre WO lol.
post WO right after WO - shake
post WO after shower - bit of pineapple fried rice, two half boiled eggs
dinner - rice,pork,vege 211
supper - yoghurt small bowl


Workout was pretty okay, a bit demanding cuz I was rather tired. but quite good la. Replaced bench press with negative dips. I reckon I did something wrong there. neways.

Squats 37.5kg 5x5

Dips (negatives) 6/5/6/5/5

Inverted Rows 8/9/7

Push ups 8/6/6 (dips killed me)

Reverse Crunches 3x12


Can dips be used to replace bench press? Ive been doing a lot of research on this, lotta ppl stopped benching since they did dips. But then again I still can't really do them. I only swapped cuz the bench was occupied

Bro, what about the DL on bar should be 20cm off the ground thing?

yeah it sud b 20cm off the ground, which is the radius of the 20kg plate. i cant possibly do 20+20 +20(empty bar) just yet hahaha thats friggin 60kg DL man, now 45 oso stall d hahha..

from stronglifts forum, where some dude commented on my form as well..

Deadlift -- overall pretty good. However, until you're using 20kg plates, stack something under the plates (e.g. other plates on their side) so that the bar is about 20cm off the ground. Next, ensure the bar is a little closer to your shins at the start. You want the bar to be roughly over the middle of your foot. Third thing: avoid the mixed grip unless you must use it to complete the lift. Using a double overhand grip will help work your grip strength. Last thing, if you can train barefoot or in flat soled shoes, you'd be better off.

Squat-- overall I thought it looked good. The bar seemed to be over your center of gravity, you kept a pround chest and a good back arch. As with the deadlift, you may want to try barefoot if the gym allows it, or else something other than cushioned running shoes.

PRE-WO STRETCH BEFORE SQUATS. IMPORTANT.

Hip Abduction

and

Glute Stretch

this glute stretch alone can make me hurt like mad.. damn.. my glutes are freaking weak.or maybe just dormant for too long.

and hamstring stretches done before deadlifts..

Standing Hamstring Stretch

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Added on March 10, 2010, 6:29 pmtoday's workout was awesome. learnt lotta things from kege, another lyn forumer haha. been training for a month so far, following stronglifts 5x5, having some flesh growing, instead of just being stick and bones. However overlooked a really important factor.

8. You train with the intensity of a arthritic old lady.

I honestly think I do. people finish their last rep with forced reps, like they're dying or something.. I just survive my workout.. clearly not pushing myself. I didn't push so much before this to learn the form.. now that form has improved, time to push for more. A LOT more. Anyways today's WO

Squats 5x5 42.5kg
(apparently if I can do more than 6-8 reps, that's too light, and I actually could if I want to.)

Bench Press
Empty bar x 6-8
32.5kg x 2
40kg x 3

Inverted Rows (along with Lat Pulldowns)
8/6/6
60lbs x 3 (done till failure, around 6 reps average)

Push ups 10/8/8

Reverse Crunches 3x12

This post has been edited by cheezzzz: Mar 10 2010, 06:29 PM

taking a break from working out for now, piled with assignments and tests.

scheduled to kick back on either 26/3 or 29/3

did a bit of exercise yesterday cuz I felt really stiff.

a few good mornings

1 x F Air Squat
3 x F Push-ups 10/10/10

Ahhh feels so good to hit the bar again!
was one of my better workouts inawhile.pushed harder,eating a bit better and hope to get better rest tonite.oh only prob today was I shouldve had a bigger pre WO meal..neways any advice on my diet n workout?

Todays food and workout log..

Breakfast - 2 apple blend w 1 scp protein n 1 scp milo, 3 eggs, 1 big pc wholemeal bread w peanut butter
Snack/pre WO - 100g beef,minced,stir fried, 250ml milk
Post WO/Lunch - bit of rice w bit of vege, 2 eggs, 100g beef again
Snack - fruits (honeydew today),250ml milk
Dinner - fruits or vege, with 100g meat,250ml milk
Supper - 250ml milk with fruits or vege (if gotla)

Using a calorie calculator I need an estimate of 2600 kcals to put on weight.with the this diet above..is that even 2600??

Workout log!

Squats
Empty bar 20kg x 5
40kg x 5
45kg x 5
50kg x 5 x3

Overhead Press
Empty bar 20kg x 5
25kg x 5
27.5kg x 5
30kg x 5 x3
(Started to stall when using 30kg,time to use 27.5 again and lift at a moderate speed and better form)

Deadlift
40kg x 5
45kg x 5
- feel my form is poor, as tho I'm lifting but not burning my hams enough.isn't deadlift supposed to leave you dead or at least almost,when you're finishing your last rep?any advice on DLs anyone?

Pull ups
15 kip/momentum quarter way pull ups (all d way is full ma,quarter is 1/4 haha)
9 negatives
6 negatives
3 negatives

That's about it for today,any advice guys? Lifting is all about form,hope to improve my form b learning from d pros here!

I'm sure you can push DL further. My squat is at 42.5 and DL is at 65. Feels great and lower back sore the next day. You can do it

hmm.. ill try to push harder.. im just worried about form.. so basically as long as my back doesnt round and the setup is all ok, and i lift like i want do a pelvic thrust, driving my heels into the ground - should be ok? ill try to push for heavier hehehe

Majinity: bro! push your squat too haha! thanks for motivating me to push more, u should to on your squats, if it doesnt hurt your glutes.. its too light! i realised i have to put heavier weights to feel it on my glutes. u can try it remember to do glute activation before squatting!

Yep should be fine. Lol, to me if my lower back hurting then my form sux that day. There's darklight's video of DL in his youtube, here http://www.youtube.com/watch?v=1ZT_4YL_Ays , you can see how he do it. I haven't video my form check, so I can't say mine is good.

The squat, I don't dare to push more weight when on my 3rd rep I hardly can go back up. Or when I feel like I'm leaning forward. (doing back squat btw). Last time I tried for more weight, a friend who once did SS say to me "your weight is too heavy, your form seems not good". I deload and do the next set, and he smiled to the form.

bro I used to lean forward too, now I'm more stable. few ways you can overcome this issue. try front squats, either oly bar or barbell. I really prefer front squats and i would change to them once my shoulders n collar bone have more flesh.if not it hurts haha. I learnt to go down with the bar without leaning forward with an old school weighted smith machine, the bar itself is already 40kg LOL. that really burnt my glutes, felt like it was squeezing the crap outta me. but it was good, now on the oly bar I go down properly, well at least my form improved abit.

1,5,10,15 rep max calculator


absolutely essential for anyone doing a 5x5 programme.

Bfast - 3 scp protein, shake w 250ml milk, egg mcmuffin
Snack - 1 fried popiah 1 kuih w coconut inside (uni field trip)
Lunch/Pre WO - Bit of rice w some steamed fish, bit of tofu and vege
Snack/Post WO - Chicken rice breast meat, 500ml milk
Dinner - 3/4 plate 3 diff veges, 1/4 plate (100g more like it) beef, 250ml milk
Supper - Banana, 250 ml milk

Squats
5 x 5 55kg
(YEAH SQUAT 1x MY BW SOON! )

Bench press
1 x 4 40kg
1 x 3 40 kg
1 x 5 x 3 37.5kg
(I could only do 40 with a spotter, and this is the first time benching since my break, maybe not back in shape yet.)

Inverted Rows
1 x 8
1 x 8
1 x 6

I'm jealous looking at your squats.

bro use the calculator i posted, first do do one relatively heavy set of squats, for me its about 50kg. so i calculate i could do about roughly 50kg x 8-10 reps, make sure u push. cuz this data will determine whats ur 5RM, then input the details.. tadaaa u get ur 5RM! i was lifting with no guidance whatsoever to get my 5RM, now at least i have a 5RM, got new PR to look forward to haha.of course that means more stalling, but itll be great to overcome the plateau!

bro ull get there! im jealous of ur DLs too ahhaha. keep lifting!

This post has been edited by cheezzzz: Mar 29 2010, 09:32 PM

breakfast - 3 eggs,2 apples blended with 1scp soy protein
snack - 2 eggs,toast bread w kaya butter
lunch/pre WO - pan mee @ kin kin KL with lots of small meatballs,bit of leafy vege
post WO - chicken rice, 250ml milk
snack - 250ml milk
dinner - longbeans,bit of spinach,beef n fish about 100g-ish in total,small slice tofu,250ml milk
supper -250ml milk with any fruit i can find


WOD 31/3/10 Wednesday

Squats
1 x 5 20kg Empty Bar
1 x 5 60kg
1 x 4 60kg
2 x 5 60kg
1 x 4 60kg

Majinity now I know what you mean by leaning forward LOL. Gonna challenge again on Fri!

Overhead Press
1 x 5 20kg Empty Bar
1 x 5 27.5kg
1 x 4 27.5kg
1 x 3 27.5kg
2 x 5 27.5kg

Not a good set. Not at all.. trying to breathe properly messed my lift, but it got better during last two sets as I learnt to rest the bar on my front shoulders before another rep.

Deadlifts
1 x 5 20kg Empty Bar
1 x 5 40kg
1 x 5 50kg
1 x 4 60kg

Friggin mad. Not successful with the 1 x 5 for 60kg, gotta try again next WO.

Chin Up/Pull Up (replaced with lat pulldown)
1 x 10 The weight before 64 lbs
1 x 8 64lbs
1 x 4 77.5lbs
1 x 7 64lbs


Last reps for squats felt like shitting brix. Gonna challenge 64lbs lat pulldown till i can get 10-12 reps x 3, then keep increasing weight gradually till > my BW, and attempt chin up/pull up! (cuz I can only do negatives so far )

Eccentric! Increase Strength!

A fellow LYN forumer Desvaro explaining Eccentrics. Freaking good read. Explains why I'm starting to stall.. Considering decreasing a bit of the weights, especially on the DLs to stop stalling. My hamstrings are not really flexible tbh. and they're lagging behind compared to the growth of my other parts of the body

Hey, glad to know what I wrote was of help to you.

Anyway, ditch your lat pulldowns, just keep doing negative chin ups, lat pulldowns will not help you much in doing chinups and pullups.

Your deadlift should be higher than your squat, just saying. I know you train deadlifts at the end, so that might be a factor, But eventually, you should aim to have a DL higher than Squat. If your squat is 1.5 BW, your DL should be around 2.0 BW.

I don't think you should incorporate eccentrics into your Stronglifts 5x5 just yet. Just keep pushing yourself until you stall on a majority of your lifts (which can happen soon), and then change things up.

This post has been edited by Desvaro: Mar 31 2010, 11:22 PM

Okay now you making me more jealous. Great DL man! Btw, the breathing while pressing, I have that too sometimes. Very frustrating. And yes, doing it slower let you have the chance to get the breathing more proper.

Desvaro: It sure did bro, very informative. I can totally relate to gaining strength using essentrics as I used to do negatives until yesterday. And I could do 64lbs on the pulldown, which is a lot compared to what I could do before I started Stronglifts! Yep I won't be doing eccentrics until I stall pretty bad for like a week or so.Thanks for the advice!

Majinity: broo u have pretty great lifts too ok! my DL was freaking shaky and yes it killed my lower back. But the 50kg lift killed my back more than the 60kg lift though. Oh I took Mehdi's advice on Stronglifts, to breathe at the top of your lift so you can bounce back immediately for another rep once you hit the bottom. Resting the bar on your front shoulders also help.

what happen to me is whenever i finish my heavy squat. my lower back already tired. and it is real hard to perform deadlift. that why the program only have 1 set of mainset for deadllift, but trust me,do a static stretch between set do wonder to your workout

yeah_guyz: ooh. I googled static stretch. found a few and yeah I must say, after the stretch you'll feel ready to kill the next set!

breakfast - 3 eggs,2 apple blend with 1 scp soy protein, corn
snack/pre WO - corn, 100g beef, 250ml milk
lunch/pre WO - rice,vege,250ml milk,100g beef,2 eggs
snack - some meat. 250ml milk
dinner - meat again, with variety of vege, 250ml milk
supper - 250ml milk

milk is starting to be expensive.. anyone know of milk suppliers? wholesale? GOMAD soon, which I'll need 2L of milk everyday nx week, 3L d following and 4L MAX.Until I hit 75-80kg.

WOD Fri, 2/4/10

20kg = Empty Oly Bar

Squats
1 x 5 20kg
1 x 5 40kg
3 x 5 60kg
1 x 3 60kg
1 x 5 60kg

DAMN I COULDVE PROGRESSED TO MY NEXT WEIGHT. remember to rest enough and STATIC STRETCH, then kill the set. or else you fail and fall to the floor. first falling experience in squatting hahah

Bench Press
1 x 5 20kg
1 x 5 25kg
1 x 5 30kg
1 x 5 35kg
5 x 5 40kg

I hope I didnt do too much...Was worried I couldn't settle 40kg x.x

Inverted Rows
1 x 9 BW
1 x 8 BW
1 x 6 BW

Push-ups
1 x 12
1 x 9
1 x 8

wth diet today.not the best of days.. shouldnt have lingered at frens place to play the wii..delayed meal time and WO.. only have myself to blame

breakfast - 2 apple blend w 1 scp soy protein, 3 eggs
snack - 300ml milk
lunch/uber fail too early pre WO - mcChicken lunch set, and a red bean bun, 300ml milk
late post WO (near dinner time) - corn,100g or so of beef, remainder of my 1L milk, small pack nasi lemak
dinner - tofu,corn,vege,250ml milk
supper - 250ml milk

not good at all.. WO oso not that good, cuz started workout almost 2hrs after lunch... the fuel oso disappear dono go where d ._.

WOD 5/4/10, Monday

Squats

1 x 6 Empty Bar (20kg)
1 x 5 30kg
1 x 3 50kg
5 x 5 62.5kg

Overhead Press

1 x 5 Empty Bar (20kg)
3 x 5 30kg

Deadlift

1 x 5 Empty Bar (20kg)
1 x 5 40kg
1 x 5 60kg

Chin-up (negatives)

1 x 9 x BW
1 x 9 x BW
1 x 6 x BW


It wasnt really a good WO as I was rushing for time, did only 3 sets instead of my usual 5 for the press. I feel stronger now than when I first started stronglifts, can do more negatives and I dont just fall straight down to the hanging position when doing it haha.

Question tho.. am I doing the deadlift correctly if I feel I almost cant put the weight down properly after I lift it? Ive heard its a full body exercise but I hope I'm not hurting my back or anything by not being able to deload steadily. Thanks for any advice guys!

quick workout at the park

Chin-up negatives
1 x 12 x BW
1 x 10 x BW
1 x 8 x BW

Box jumps
1 x 8 x BW
1 x 8 x BW
1 x 6 x BW

did not exactly put a box but I descend slowly to a regular squat position holding that position and 'frog jump' onto a higher platform. may not be doing it right..but even so my quads are burning... mebe sud have jumped from ATG squat position.. any suggestions?



This post has been edited by cheezzzz: Apr 12 2010, 07:01 PM

back on the bar again yayy!

bfast - usual apple blend soy protein, 3 eggs
lunch/pre WO - chicken rice
post WO - chicken rice, almost 500ml of milk
dinner - oats w pao n vege n meat, the leftover of my 1L milk
supper - 250ml milk

WOD - Wed, 14/4/10

Squats

1 x 5 20kg Empty Bar
1 x 3 40kg
1 x 2 60kg
5 x 5 65kg

Bench Press

1 x 5 20kg Empty Bar
1 x 3 30kg
1 x 2 40kg
5 x 5 42.5kg

Inverted Rows

1 x 7 x BW
1 x 8 x Bw
1 x 6 x BW

First workout after a week's break. Squats dont seem to be hitting the glutes and hams Maybe I can only tell from tomoro's DOMS. Took out push ups and reverse crunches cuz rushing for time. I realised I spend slightly more than an hour on my workout days, not good as exams are drawing near, time is crucial.

At the moment contemplating a 3 day split workout, revolving around compound movements, should b chest/triceps,back/biceps and shoulders/traps/legs - mainly to save time but still hit all my body parts.Any comments? or suggestions? Really appreciate any!! thanks!

65kgs on Squat. I'm far behind.

As for going for bodyparts exercise, how long have you been doing 5x5 ? If its already 3months then yes, you should. You can try look for the members workout to try first. All the best.

bro u can do it too! im already stalling, in a way. my form for 65kg is quite bad. may want to reassess my form.

not 3 mths yet haha.i guess im sort of into my 2nd month, almost halfway. will stick to it until exams which is end of this month. LOL. see how it goes. if i stall for these 2 weeks in most of my exercises I may just switch to bodypart split.

members workout? thanks bro!

brother, you train at which gym at wangsa maju? may be we can meet up one day at Iron Gym

same gym as u la broooo hahahahha!
lemme know when, but i usually workout at really odd hours.. which is not at night haha.. u workout at night rite?



This post has been edited by cheezzzz: Apr 20 2010, 10:39 AM

WOD 19/4/10 - monday

Squats
1 x 5 x 20kg empty bar
1 x 3 x 40kg
1 x 3 x 60kg
5 x 5 x 67.5kg

Overhead Press
1 x 5 x 20kg empty bar
1 x 3 x 25kg
1 x 3 x 30kg
1 x 5 x 32.5kg
1 x 4,1x3,1x2,1x1 basically failing

Deadlift
1 x 5 x 20kg empty bar
1 x 5 x 40kg
1 x 3 x 60kg failing x.x

Pull up negatives
3 x F (about 6-10 reps per set)

Not the best wod..for sum reason my inner quads r burning like mad,outer not so much.also deadlifts did not get a good foot stance to drive entire foot n heel down to push all the way up when lifting x.x

WOD 21/4/10 - Wednesday

Squats
1 x 5 x 20kg empty bar
1 x 3 x 40kg
1 x 3 x 60kg
3 x 5 x 70kg
1 x 4 x 70kg *stopped here due to joint pain at tailbone

Bench press
1 x 5 x 20kg empty bar
1 x 3 x 30kg
1 x 3 x 40kg
2 x 5 x 45kg
1 x 3 x 45kg
1 x 5 x 45kg
1 x F x 45kg *no strength to push the bar d

Inverted rows (smith machine adjusted)
1 x 8 x slot 11
1 x 10 x slot 11
1 x 6 x slot 9

Joint pain at tailbone first joint injury from squatting >< any advice guys? Also, I seem to be able to unrack the bar properly sometimes, thats why I get my full sets, but there are times where I don't finish my set or I simply fail cuz I dont unrack properly and get really unstable during the lift. any advice on benching and unracking it properly?

Thanks!

currently form checking for my squat due to the tailbone lower back injury.. in the mean time. reverting to a 3 day split programme. i will attempt to follow my stronglifts routine, will only use the 3 day split if pain persists. Look something like this.


Chest/Bi
Bench Press (Flat,Decline,Incline)
Chest dip/barbell curls/push ups
Hammer Curls

Back/Tri
Pull-ups
Hammer chins/chin ups
Inverted rows
Bench dip
Prone bridges

Shoulders/Legs
Military/Overhead Press
Upright Row
Lateral Raise
Leg Press
Leg Curl
Calf Raise

I wanted to split them into 3 days initially, with 3 main comp exercises - bench,deadlift,squat. But the DL and squat involves my injured part. see how this goes for now. Did shoulders/legs ytd and it was pretty taxing esp on my quads, mayb cuz was involving my quads more than my hams during leg curl.

do the seated overhead press better.

The best is rest for a week. give urself a break.

hahah ill be taking the rest very soon already. exams that week is 1 week without gym. but until then I do what I can. sticking to a 3 day split for now. not going to complicate things, the exercises I wrote abit too much actually.

will proly do about 4-6 exercises per session, warm up and start with 8-10 rep max weight, slowly descending weight across sets. about 4 sets.

decreasing weights across sets are better? and why dont you do abs?

sad, i hav to stop for exams, 2weeks. althou i tot of going this week, but fell sick. thus total it will b 3weeks no gym. shyt

Dude..

Have a good 1 week rest, it might a good gain actually.
Take care and good luck on your exam

Hey Chezz, I'm pretty much like you when I started.
Tall and very skinny. 182cm and 60kg when I started.
When did you start bodybuilding, if I may ask?

majinity: pushing with the max weight immediately on the first heavy set, dropping weight gradually as set progresses. OR dropping weight if I cant get my full 8-10 reps. my hams killing me today, calves ytd ><

likimikuku: thx bro.. i will take a chill pill.

swks26: to be honest I have been reading n trying things n failing as well for almost a year already. but recently about almost 2 months ago only I started doing stronglifts. 1 month + consistent, 3-4 weeks taking breaks. u used to be there too? whatabout now?

I'm 70kgs now. Definitely looking better and fitting into clothes better too! I started off as a newbie like last July.
I'm hoping to hit 80/85kg by the end of the year (if that's possible).

The part where I want most growth would be my chest actually. I have had like what my friends laugh about 'inverted chest'. Chest like worst than a waterboard But it's definitely grow on the upper pecs. The lower pecs of mine has no line to define it. Massive work needed there.

wah! good gains bro! sure can la! whats your diet like? and your routine?? hahah nola im sure ur gains are pretty good too! 10kg gain in less than a year is pretty solid btw! thats like 1-2kg gain per mth

bfast - 3 eggs + soy protein
snack/pre WO - slice of bread and 250ml milk
post WO - soy protein + milk shake
lunch - beef noodles
snack - 250ml milk and probably 2 eggs
dinner - beef stew with vege and bread/rice (hopefully 250ml milk again)
supper - 250ml milk


WOD - Monday, 26/4/10

Trying out new workout plan.. here goes nothing!

Bench Press, flat (warmup DB, heavy sets BB)
1 x 15 10kg
1 x 15 20kg warm up ends here
1 x 10 35kg
1 x 8 37.5kg
1 x 8 40kg
1 x 6 40kg

Basically had dis big dood push me to go for 40kgs (partially cuz he wanted to warm up with 40kg ._.) it was friggin pain I didnt really feel the chest muscles contract towards the last 2 sets >< instead my shoulder started to hurt. probably didnt warm up properly.. wanted to attempt DB bench but DBs were too heavy lol.

Bench Press, incline (smith machine)
1 x 15 empty
1 x 12 10kg
1 x 12 15kg warm up ends here
1 x 10 20kg
1 x 8 22.5kg
1 x 8 20kg
1 x F forgot the weight (supersetted)

incline wasnt good esp with my shoulder hurting through out making the lifts harder

DB Flys
3 x 10+ 5kg per arm

wanted to do pushups but chest-shoulder area burnt out i just dropped lol.

Bicep Curl (barbell)
1 x 15 empty
1 x 12 5kg
3 x 8 10kg
(supersetted last lift with 4kg DBs, hammer curls)

Reverse Crunches
3 x 15

Today is chest/bi/abs day. Doesnt feel as taxing as my previous 5x5.. but I hope I'm getting the most out of my lifts, they dont kill me and make me feel 'sleepy' as I am on the 5x5 but I dont know if thats a good thing. Trained today and now gotta rest and eat alot. Any advice or comments guys? I'm sure theres a lot of fine tuning needed to be done, really appreciate any comments guys! cheers!

This post has been edited by cheezzzz: Apr 26 2010, 05:21 PM

If you're looking to gain muscle, do not super set/giant set/tri set, etc.

---

Added on April 27, 2010, 1:23 amI'm gonna reply like Terry replied last time in an old forum when he saw a diet like this. It's not some top secret advice but common sense.

This post has been edited by darklight79: Apr 27 2010, 01:23 AM

ooh, darkie what would u suggest for meals that lack protein? like chicken breast..? actually i could try that, but itll be taxing on parents bills haha.. i need to eat at least 1 chicken breast per meal? or easier on the snacks, 100g nuts or eggs? any advice on my workout routine? how can I improve it?

This post has been edited by cheezzzz: Apr 27 2010, 10:18 AM

I don't know what's your workout routine. BB or Strength?

at the moment 3 day split, looking for more gains in size over strength. and recovering from a tailbone/coccyx area injury, everytime i squat heavy i feel the pain. at the moment only using machines to replace squats..

How the hell did you get a tailbone injury while squatting? How tall are you bro?

im almost 180 oni.. not that tall ><

the pain is more like slightly above my tailbone.. but i recall feeling something click when i descend too quickly on a squat on a heavy set. the pain got worse as i started a new set, so i stopped after 1-2 reps. my good guess is cuz i didnt warm up properly.. usually my squats have my hamstrings stretched when under tension, partially sustaining the weigh but this time because of poor warmup and form the weight wasnt distributed well n bam. sigh.

This post has been edited by cheezzzz: Apr 27 2010, 01:30 PM

Lol, more like you tried going ATG didn't you?

haha usually i do parallel but my mind tells me not low enough.. what a price to pay.. btw i tink i saw u the other day at safa.. u really frequent there dont you

How the hell you know it was me? Lol. You never saw me before. Who was i with bro? Parallel's good enough, or just slightly below parallel.

im guessin haha, errr resembles u in ur workout journal? huge arms massive uperbody? hahaha. u were sitting near d screen i tink, i was sitting nx to d shisha shop lawl. last saturday night. u were w another 1-2 guys n a girl i think. ok sorry if its starting to sound stalker-ish lol.

icic.. any thing about my routine and diet i can improve on btw?

You can always come say hi. I had mamak there with pedro and angrydog several times. Those 2 are one of the nicest guys you can meet.

Your diet. You need to flood your body with protein pre and post workout. Breakfast is one of your most important meals too. As far as i can see, you're not getting in enough protein at all. Why soy? It's not a bad protein but you can do better with whey. And milk is for babies. Really.

ooo sure! definitely will if i see u there again! haha really? haven met u guys in real life before haha..

icic..apparently its some plant protein concentrate, soy based - with really almost 99% absorbability.. its my mom's supplements, but deep down i know i could use some whey post WO n breakfast haha..

ill try to pack on more without relying on milk, any cheaper alternatives to chicken breasts?

Egg whites. Not saying you can't use milk but it's not optimal.

what happens to the remaining egg yolk? an egg is about 6g of protein isit?

If you're seriously in need of mass and a skinny ecto, eat a few a day.

a few meaning 10?

No!!! 2-4. Lol.

lol 2-4 eggs? hahah u lost me there

i meant yolks

owh yeah i take at least 3 a day.. i noe u guys eat a lotta egg whites but what do u guys do with the yolks? cook for some other dish? lol

Throw the away.

owh. haha. i thought can go make pancakes ke ape.

thanks for the advice darkie! will try to work on my diet!

breakfast - 4 eggs with protein concentrate shake 2 scp (8g per scp)
snack - beef + bread (beef sandwich?)
lunch - rice vege fish + 250ml milk
snack - beef sandwich again
dinner - rice/bread + vege + beef + fish
supper - oats and a cup of milk, later gonna eat the left over beef from dinner.

meat are more or less 100g unless stated otherwise. trying to stop relying on milk.

breakfast - 4 eggs + protein shake
snack - minced beef
lunch/pre WO - meehoon with 2 eggs
post WO - protein shake + 1 mcD beefburger
dinner - beef,vege,oats
supper - oats and milk

WOD - Wednesday, 28/4/10

Deadlifts
1 x 15 x 20kg empty bar
1 x 15 x 30kg warm up ends here
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg

Pull ups assisted (25 lbs)
3 x 8-10 x BW

Hammer pull ups assisted (neutral grip, 25lbs)
3 x 8-10 x BW

Seated cable rows
1 x 15 x 10 lbs
1 x 12-15 x 15 lbs warm up ends here
1 x 10-12 x 20 lbs
2 x 8-10 x 25 lbs

Tricep cable pushdowns (both arms)
1 x 15 x 10 lbs warm up ends here
1 x 12 x 15 lbs
1 x 10 x 20 lbs
1 x 8 x 25 lbs (don rly rmb actually..)

2 sets each for plank and supermans

I think I made a mistake doing back/tri with deadlifts when my leg day is just 2 days away, worried about recovery. Maybe I should do back/tri on mon instead with chest/bi on weds. Anyways, workout was pretty good, worried if im undertraining though.. but at the rate im growing the chances of undereating > undertraining lol... any advice on my routine or diet?

This post has been edited by cheezzzz: Apr 28 2010, 08:56 PM

To me, on Arms day, I could easily tell when I am undertraining. Its when I don't feel enough sore after the gym.

I've been thinking of going on split, after my exam weeks. What do you think? I've been struggling to earn my weights back after losing 2kgs because of the fever I had.

have u taken a break week? im guessing the fever is your rest week huh haha. have u done a deload since u plateau-ed (stumble this wall that made u struggle to earn your weights) ?

if for 3 consecutive workouts in a row you cannot get ur squat up, u can do a deload, lift 70-80% of the weight u stumbled at. and get that 3x5, or 5x5 in my case haha. only for that particular workout. if ur bench fail 3 workouts in a row, do the same.. do for any exercise.. then the next time u do that workout, try that weight u were stuck at again. sometimes, it really is mind over matter.

This post has been edited by cheezzzz: Apr 28 2010, 10:07 PM

A break eh? After my exam weeks, it'll be a total of a whole month without gym. Shyt I seriously miss gym. The joy of lifting more and more every workout day.

So the term is plateau. Yes, for squat twice and deadlift once. Although I wouldn't say I reached plateau for my Row, since my form is still very poor, been stuck on that many many weeks back. Anyway, the going on a split decision really is up to me right? I think I should try, just to vary things up a bit.

And, how do you push more on your calories intake? I've been trying but I seems to not get enough still. My weight seems to stop gaining when I stop working out.

switch to inverted rows for your rows. its simple. like doing a pushup, except on a smith machine bar. wait i got a vid for this 1.

http://www.youtube.com/watch?v=2xhcHKlsxIY

u wana noe if u got develop ur lats during rows, move ur elbow front n back n put ur other hand under ur armpit there. the lat, or 'wing' muscle..

to be honest, milk the cow dry. get the full gains u can out of your programme. that means to at least squat 1.5x BW for most str programme. i would continue if i were u, my injury is holding me back

erm, i take oats hehehe. add brown sugar oats are excellent carbs with a bit of protein. and yes u will tend to stop gaining when working out cuz ur body isnt in that calorie deficit state where it will consume n absorp whatever u give it. ectos like us rely on that state to gain weight haha. buy more chicken breast when u shop with your parents, beef does wonders too, has a higher caloric value compared to chicken breast.

This post has been edited by cheezzzz: Apr 29 2010, 12:00 AM

cheez
Hi. Just share a bit of what little knowledge I know and also share my humble opinion on some of your posts. Yep, I didn't read all your posts. Just some of it. Whatever I write below are some thoughts for you to think about. You won't need to do it if you don't feel comfortable with it.

Health Check :
- Do a complete health. With blood sample, they can check a lot of stuff. Kidneys, sugar levels, cholesterol (good and bad), bla bla bla. Too many to say. With that health check, then you'll know what food is safe for you and what isn't. You won't want to eat and end up with a blocked artery. Believe me, it can happen to ANYONE even though they exercise regularly. So, know how your body works internally, then you can plan your diet more appropriately.

Be Patient
- I noticed that you squat a lot, and quite frequently. Or so I noticed, that is. Usually, a muscle takes 3 days to recover, based on heavy loads. Try resting that muscle for about 3 days before you work it again. I rest about 5-6 days for each muscle I work. Then, slowly work your rest days from there. If you recover fast, then you can try to work that muscle again after 2 full day of rest.

- Training for size or strength takes time. Don't rush yourself because if you do, you may risk injuring yourself. When I say "takes time", expect at least 6 months of working out, about 4-5 times a week consistently. But this would also depend on your rest and recovery too. Be patient. Else, if you injure your major body parts, you could be out of gym for a long time.

Your diet :
- Your diet plan looks a bit odd, forgive me for saying that. Again, get a full body check up before planning your diet plan. I actually did a full body check and the results were great. My bad cholesterol is very low and I'm safe. For a start, try to reduce as much milk as you can. I've read that even low fat milk could lead to slow increase in bad cholesterol but again, I read it so I'm just repeating what I read. This is my diet (remember, check your body first)

Morning : 5 half boiled eggs (LTK Omega Plus eggs ONLY!), 1 yolk. 4 tea spoons of oats and some spirulina + brown rice cereal.

Morning snack : Weet Bix with milo or plain water

Lunch : 1/3 box (those Styrofoam box of white rice), omelette, 2 vege.

Afternoon snack : weet bix with milo / plain water.

Evening snack (before work out) : a power bar. Like those from Nature Valley.

Dinner : whatever mum cooks.

Before bed : 5 eggs, 1 yolk.


Here's a sample of a one my latest set of work out logs. I rest 1 day before the next work out, usually. You don't need to follow my routine but after a fair number of trial and error of training on my own with some tips from personal trainers here and there, I manage to straighten out my work out program.

=========================
Work Out Log : Biceps, Triceps, Legs, Abs (My arms work out has changed to lighter but doing super sets. Legs are still heavy, for me at least haha)

Bicep Super Set 1
3 sets : 10 reps alternate 12.5 kg dumb bell curls + 12 reps EZ barbell curl (total weight 15 kg)

Tricep Super Set 1
3 sets : 10 reps 27.5 kg dumbbell over head extension + 12 reps EZ barbell skull crusher (total weight 15 kg)

Bicep Super Set 2
Set 1 : 10 r 5 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl
Set 2 : 10 r 7.5 kg/arm standing angled cable curl + 14 r 10 kg single weight straight bar cable curl
Set 3 : 10 r 10 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl

Tricep Super Set 2
Set 1 : 10 reps 15 kg rope pull downs + 12 reps body weight bench dips
Set 2 : 10 reps 17.5 kg rope pull downs + 12 reps body weight bench dips
Set 3 : 10 reps 20 kg rope pull downs + 12 reps body weight bench dips

Leg Routine
Hammerstrength iso-lateral leg press. Total weight 150 kg : 14 reps, 3 sets

Calf extensions on hammer strength leg press. 50 kg / side. : 15 reps, 3 sets

Technogym hamstring curls. Single weight. All 15 reps : 35 kg, 40 kg, 45 kg

Abs Routine
Abs roll with abs wheel : 15 reps, 3 sets

Weighted cable crunch. Single weight 25 kg : 20 reps, 3 sets

Ball Crunch : 15 reps, 3 sets

Chest Routine (extra)
Cable raise, bottom to front. Weights/arm. All 10 reps : 15 lbs, 17.5 lbs, 20 lbs

=========================

Work Out Log : Back, Cardio (Back work out is still heavy sets except for some work out. I use hand straps to help with heavy lifts)

Back Routine
Pull ups : 6 r, 5 r, 5 r (these are non assisted, body weight only and pull till chin)

Bent over bar bell row. Olympic short bar. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg

Bent over dumb bell row. All 10 reps : 30 kg, 32.5 kg, 35 kg

Technogym lat pull down. Single weight. All 12 reps : 35 kg, 40 kg, 50 kg (used to pull 75 kg but using body momentum so decided to reduce the weight and totally no body momentum)

Straight bar pull downs. All 10 reps. Single weight : 15 kg, 17.5 kg, 20 kg

Chest Routine (extra)
Flat bench dumb bell flyes. All 10 reps : 20 kg, 17.5 kg, 15 kg

Cardio : cycling, 30 minutes

=========================

Work Out Log : Chest, Abs, Cardio (Have changed to super sets for chest, hence the lighter weights.)

Chest Routine
Super set - Incline barbell press into incline dumb bell flyes.
1 sets: 12.5 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)
2 sets: 15 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)

Super set - Flat bench barbell press into flat bench dumb bell flyes
2 sets : 15 kg / side barbell press (10 reps) + 12.5 kg dumbbell flyes (12 reps)
1 sets : 15 kg / side barbell press (8 reps) + 12.5 kg dumbbell flyes (10 reps)

Flat bench dumb bell pullovers. All 10 reps : 25 kg, 27.5 kg, 30 kg

Abs Routine
Cable crunch. Weights/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Abs Roll : 15 reps, 3 sets

Seated leg tuck with 10 lb dumb bell at feet : 20 reps, 3 sets

Cardio : 30 minutes cycling

Chest routine
Cable dips. Weights/arm. All 12 reps : 30 lbs, 35 lbs, 40 lbs

Decline cable flyes. Weights/side. All 12 reps : 10 lbs, 12.5 lbs, 15 lbs

=========================

Work Out Log : Shoulders, Abs, Cardio

Shoulder Routine
Front dumbbell raise. All 10 reps : 7.5 kg, 10 kg, 12.5 kg

Prone incline bench rear dumbbell raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell shrugs. All 12 reps : 35 kg, 37.5 kg, 40 kg (hand straps used)

Front barbell shrugs. Weights/side. All 12 reps : 20 kg, 30 kg, 40 kg (hand straps used)

Rear barbell shrugs. Weights/side. All 10 reps : 20 kg, 25 kg, 30 kg (hand straps used)

Hammer strength iso-lateral shoulder press. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg (10 reps), 35 (5 reps)

Cardio : cycling, 30 minutes

Abs Routine
Abs roll : 10 reps, 15 reps, 15 reps

Weighted cable crunch. Weight/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Seated leg tuck with 10lbs dumb bell at feet : 20 r, 20 r, 25 r

Shoulder Routine
Dumb bell side lateral raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell front raise till overhead. All 10 reps : 5 kg, 7.5 kg, 10 kg

This post has been edited by 9ty5: May 3 2010, 02:41 AM