Keep the advice/ critics coming. I'm pushing myself.

0745 soy milk
1030 cheese sandwich
1330 rice, 1chicken, 1egg
1630 200ml milk
1730 nasi lemak, 1chicken
2030 rice, 1chicken
2330 200ml milk


This post has been edited by Majinity: Mar 24 2010, 01:08 PM

Workout

squat
1x5x20
1x5x25
1x3x30
1x2x40
1x5x45 (form not good, feel leaning forward)
2x5x42.5

bench
2x5x20
1x5x25
1x5x30
3x5x35

DL
1x5x45
1x5x55
1x5x65

dips
1x15xBW
1x8xBW
1x3xBW

How do you stay doing 15 and 15 every sets for dips? Dem.


Diet

0745 2half-boiled egg
0815 200ml milk
0845 start workout
1000 end workout
1015 protein shakes
1100 1chicken
1400 1hotdog
1530 rice, 1chicken, half telur masin
1830 200ml milk
2030 rice, beefs, mushrooms
2315 protein shakes

This post has been edited by Majinity: Mar 24 2010, 11:23 PM

do like this instead
5x6xBW

in total you get total of 30reps instead of 26reps

from there slowly increase the reps

few week later try again 15reps set.

ur Dip will not be as strong aft u bench. I usually do it on shoulder day or first exercise on my chest day.

Slowly working ur way up. Cheers.

OH will try and see next time. Thanks.

But but another workout b got chin-ups, wouldn't want to move it there. It still okay for me to do it on the same day of my bench rite?

This post has been edited by Majinity: Mar 24 2010, 08:17 PM

Diet

0930 2half boil eggs, 200ml milk
1130 bun ikan bilis, yogurt drink
1430 1slice piza, rice and 1chicken
1830 2slice piza, 200ml milk
2030 rice and 1chiken
2330 200ml milk


My lower back sore today. Man, must be from the deadlift yesterday.

Workout

squat
1x5x20
1x5x25
1x5x30
1x3x40
3x5x45

press
1x10x20lb
1x5x30lb
1x5x40lb
1x5x20kg
1x5x22.5kg
3x5x25kg

row
1x5x20
1x5x25
1x5x30
3x5x35

chip-up (palm out)
1x5xBW
1x5xBW
1x3xBW



This post has been edited by Majinity: Mar 30 2010, 05:54 PM

Diet

0810 200ml milk
1300 rice, chicken, egg
1330 200milk
1430 start gym
1600 end gym
1630 protein shakes with milk
1700 2slice pizza
2030 rice, chicken, little vege
2100 200ml milk
2300 200ml milk


Workout

Squat
1x5x20
1x5x30
1x3x35
1x2x40
3x5x47.5

Bench
1x5x20
1x5x25
1x5x30
1x5x37.5

DL
1x5x40
1x5x60
1x4x70
1x3x70

Dips
6, 6, 6, 6, 6, 6


Funny story. On my DL workout, I feel very sure that I'm loading 50, and it felt a bit heavy. I go on 70, and try lifting it. Shyt it wont budge. I felt frustrated then going to de-load it only to realise that I was trying to lift 80! LOL. I just lifted 60 on my 2nd set, no wonder it felt heavy. Go on for 70 and I seems to didnt get a good grip to it. Then decided to get an extra set of three. Still, not a good grip.

Any idea how to get a good grip bare handed?

This post has been edited by Majinity: Mar 30 2010, 09:39 PM

ive heard a lot about farmer's walk for strengthening grip, google?

ahhaha keep lifting harder bro! happy for ur new heavy lifts! ima try going for more on DLs tomorrow!

Diet

0930 2eggs, 200ml milk
1200 2slices pizza
1900 little rice, egg, little vege, 200ml milk
2115 roti telur
2215 rice, burung puyuh
2100 200ml milk

Workout

Press
1x10x20lb
1x5x30lb
1x5x20kg
1x5x25kg
2x5x27.5kg
1x3x30kg
1x5x25kg

Squat
1x5x20
1x5x30
1x3x40
1x2x45
3x5x50

Row
1x5x20
1x5x25
1x5x30
3x5x35

Chinup
1x6xBW
1x3xBW
1x3xBW


Squat rack full, so doing press first. Squat at 50, bodyweight at 51, BOOYA!


Diet

0915 2eggs, 200ml milk
0945 start gym
1100 end gym
1130 protein shakes
1330 rice, chicken
1430 200ml milk
1730 200ml milk, some chicken leftovers
2015 rice, meats, egg, 200ml milk
...


This post has been edited by Majinity: Apr 1 2010, 10:16 PM

Diet

0915 4eggs, few slice of bread, 200ml milk
0945 start gym
1100 end gym
1130 protein shakes, take some carbs here
1330 rice, chicken
1430 200ml milk, 3 eggs


Eat more eat more, your diet no enough for you to gain weight

Thanks again. I guess my lunch seems too late as my post-workout meal.

THATS WHAT IM TALKING ABOUT! lift all the way up bro! keep em coming, 1.5x BW squat!

Hahah sometimes I have my post WO at odd times too, but hey a post WO is a post WO, your body needs the fuel man. just eat the same, increase your post WO. I dono bout u but I usually feel tired halfway through my WO and I realise I should pack more on the carbs pre WO as well. I feel WO days is our bonus, we get to smack more calories n protein before n after a workout, on top of our regular diet which is sufficient for gaining mass

Diet

0745 protein shakes
0930 nasi lemak
1300 200ml soymilk
1515 2slice pizza
1830 soymilk, chicken wing
2000 rice, chicken, soymilk
2315 protein shakes

hows the journey on weight gaining bro?

I'm at 61, hope to reach my goal soon! Still got flab on my abs though

Keep lifting bro!

I have no idea how to push my diet for more. And frustrated with my consistency to go the gym. I thought could make it for 3times a week again, then I got minor motorcycle accident continue with full exams next week. My finals are near. I'd be pushing like mad after my exams, thats for sure.

The weight gaining seems okay, I don't know whether its fat or muscles but I'm gaining around 0.3~0.5kg per week. Yeah, I never see my 6pax abs ever. How bout your gains per week?

It is fine

Diet

0815 soymilk, 1egg, 2white egg
1245 rice, egg, chicken
1630 200ml milk
1830 200ml milk, 2slice bread
2000 200ml milk, chicken rice
2315 200ml milk

ouch, bro are u alright? take a break bro.. reduce gym sessions to 2 a week? or at least once during exams? wow you keep track ahhaha.. I dropped back to 58kg in mid march, inactive awhile oso cuz I went on a detox. Two weeks from then, which is now, I've gained back to 61kg but I got a feeling its not much muscles ahahha. Slow and steady bro!

Btw great going with the milk in today's diet, almost hit 1L! I think 1L of milk a day is rly enuf cuz u don wan an excess fat, just want more protein n calories.. im trying to have more meals with meat throughout the day so I don't rely too much on milk, its just a calorie booster for now.