May 2010
Currently doing 5-days split.

Fitness First Empire.
Mornings or after lunch.

Supps:
Awesome Mass, 26g proteins, 300calories

Target:
55kg by June 2010


Size:



OLD:


This post has been edited by Majinity: Jul 4 2010, 07:18 PM

19/2/2010

Wake up at 11. haha

Brunch:
Peanut butter sandwich

Lunch:
Rice + 2 normal chicken

Tea time:
Peanut butter sandwich

Dinner:
Rice + homemade steak

Before bed:
Shake, 1scoop AM + 2scoop CP + 250ml soy

20/2/2010

Breakfast:
1scoop AM, 1scoop CP, 200ml soy

Post-workout:
1scoop AM, 2scoop CP, 300ml soy
Quater pounder

Lunch:
1 steak

Dinner:
No idea what I eat, something like burger I think

Before bed:
1scoop AM, 2scoop CP, 200ml soy

bro eat more carbs pre and post WO,

carbohydrates eaten before you train help power your workout and spare the breakdown of muscle tissue. Therefore, pretraining carbs have a job to do: fuel your training. Consequently, relatively few are stored as bodyfat. Carbohydrates eaten after training refill muscles with glycogen before having any ability to increase bodyfat storage. Carbs consumed before and after training protect your body against muscle breakdown and support glycogen levels, ultimately helping your body to grow. When carbs are performing an anabolic role--supporting growth--they are not making you fat.

extracted from - http://findarticles.com/p/articles/mi_m0KF...3/ai_n13790098/

oh and about soy milk.. u might wanna read this.. i love soy milk too.. sigh ever since that im on full cream milk/fresh milk.

http://www.healingdaily.com/detoxification-diet/soy.htm

Thanks for the heads up. Still reading on the soy thou, dang I can't drink milk. Milk just not for me lol. However, I'll try to consume more carbs, which in this situation would peanut butter sandwich sounds good?

dont mention it haha.. r u lactose intolerant? like if u drink milk ull vomit? got such thing as lactase pills or something liddat if u r tho.. neways sure got alternative for milk 1 la. i think

peanut butter sandwich is good..stock up on bananas for easy carbs haha.im guessing ur a student like me too, either prepare your own food or buy from outside right? ur diet is pretty ok, only thing u may wanna note is ur fibre intake. vege/fruits, cuz strength training or any form of lifting for that manner, ur proly gonna do it long term to see results.. don wanna trade your health for bulking.. after all, we just wanna be fit xD

oh n some easy to prepare meals include oatmeal, canned tuna (i love this but refraining from it cuz of preservatives ), egg mayo sandwiches.. just some of my favourites, i usually buy mixed rice from hawker lol.

Haha, yeah I'm a student myself.

Nope I won't vomitt, just the taste and shitty more watery. Hate it. When you're a student, you can't just keep going to the toilet, very not good.

As for the bananas, I think thats easy food. Peanut butter sandwich kinda easy to make, since I'm very choosie and lazy. Haha. I live with my parents, thus I depends on them sometimes for my lunch and always on my dinner. And fibre, do I really have to? My mom force me to eat vitamins, but I keep missing them. Doesn't happen on my shake thou, weird hehe.

I'm really not good in diet stuff, thanks.

21/2/2010

Breakfast:
1scoop AM, 2scoop CP, 200ml soy

Lunch:
Nasi briani

Dinner:
Nasi + 2normal chicken

Before bed:
1scoop AM, 2scoop CP, water


Trying to cut on the soy milk, as cheezzzz's post above state the reason. Will consult my parents on this later. And yeah today is what I normally eat before I started bulking minus the shakes.

Another thing, was wondering can I eat like 2slices of gardinia before bed along with my shakes? Or banana is better? Thanks.

If u need carbs, can consider sweet potato, good thing full of fibre & vits too so u can skip yr mom's vitamin pill haha.. But watch yr carb b4 bed. Trust me, skinnies can get a tummy too, i learnt my folly.

well said my friend! sweet potato is a great alternative, tho they can b a bit pricey. hahah i know what u mean man, i learnt mine too. snacks b4 bed u can try low fat cottage cheese or skimmed milk. for skinnies like us, full cream la hahha whack only! banana oso can. generally u want sumthing like fruits/vege b4 bed, take it with milk. i hear a lotta LYN forumers take flaxseed oil/ground flaxseed before bed.looks like a good investment if u ask me, but i dono how it tastes la hahaha.

majnity: milk makes u poop watery??mebe ur slightly lactose intolerant ahha. buy those 250ml/300ml milk in a box/packet kind. choc milk is not too bad oso, have a variety la. n dont take too much.. 1 packet per meal is enough.. i learnt that the hard way. guzzled 3/4 of a 1litre milk box n went to toilet to flush poop water out x.x

google GOMAD. stick to it, ur bowels wont make u poop water if u start small every meal.

@mrPOTATO thanks.

@cheezzzz thanks.

I've look it up, and will try getting them and start see how results in the first week or two.

22/2/2010 - Miss the update, but it seems to have no extra. About the same as on the 21st.


23/2/2010

Breakfast=
1scoop AM, 1scoop CP, water 200ml

9.30am=
Nasi lemak
Orange drinks

Lunch=
Rice + normal chicken + fried egg

Teatime=
100ml fullcream milk dutchlady

Dinner=
Rice + 2 normal chicken

Before bed=
1scoop AM, 2scoop CP, milk 200ml




This post has been edited by Majinity: Feb 24 2010, 11:52 PM

24/2/2010

Today is gym day. Missed monday, thus thinking of changing it to wed,fri, and sun.

Breakfast:
1scoop AM, 1scoop CP, 200ml milk
2gardinia

Post workout:
1scoop AM, 2scoop CP, 200ml milk

Lunch:
Rice + normal fried chicken + 3telur puyuh

Dinner:
Rice + carrots + ikan keli

Before bed:
1scoop AM, 2scoop CP, 100ml soy

Slowing down on milk, watery poops on lunch time. Really kacau since got class later on.

woot! i see carrots! thats a good start to fibre!
bro remember before and after workout, its important to not feel hungry. i dono about u but i always make that mistake, tot u might wan a personal heads up haha.should smack more carbs on pre and post! like rice,bread,noodles. starchy form of carbs.

Oh post-workout need carbs too? I think I'd miss read your reply before then! Will do then. As for my pre-workout, I normally wake up quite late, thus my breakfast is my pre-workout. Pre-workout needed about an hour before workout am I right? I read somewhere, saying that it best to get a full meal for pre- around an hour before workout session.

25/2/2010

Breakfast:
1scoop AM, 100ml milk
Peanut butter sandwich

Lunch:
Nasi + egg + normal chicken

Teatime:
200ml milk
Peanut butter sandwich

Dinner:
Nasi + 2normal chicken

Before bed:
1scoop AM, 2scoop CP, 300ml milk




Man, I hope tomorrow I wont poop watery leh.

26/2/2010

I didn't poop watery! Haha so happy, will slowly work on the gomad, or even half gomad. And today kinda hungry all the time haha. I was attending my cousin's wedding thus don't feel like eating much.

Breakfast:
1scoop AM, 100ml milk

Lunch:
(half of my normal plate)
rice + beefs

Around tea time:
(half of my usual plate)
rice + 1normal chicken

8pm:
200ml milk

Dinner:
(half of my usual/normal)
rice + 1normal chicken

Before bed:
1scoop AM, 2scoop CP, 100ml milk

This post has been edited by Majinity: Feb 26 2010, 11:29 PM

27/2/2010

Wake up late.

Lunch
Rice + boiled egg + burung puyuh
200ml milk

Tea-time
200ml milk
1/2 peanut butter sandwich

Dinner
200ml milk
Rice + boiled egg + burung puyuh

Before bed
1scoop AM, 2scoop CP, 150ml milk

its good that you're eating more now bro, now try to put in snacks! healthy ones if can, mixed nuts, oats, grain..more sandwiches in between meals. if possible eat every 3 hours.

my latest convenient snack is yoghurt haha, love it man. Pair it up wit cookies or some fruits or wheat biscuits!

My last few days of eating, pretty much less. I need to re-calculate my budget on those expensive milk. I'd be greatful if I can atleast reach 1L a day of milk. And I'll includes my workout as well starting from today, felt like I needed to.

0930 wakeup
1000 protein shake, half of nasi lemak
1100 workout
1230 done workout
1330 lunch, 200ml milk
1630 200ml milk
2030 steak, rice, eel
2130 200ml milk
2330 protein shake



Squat
1x5x20
1x5x25
1x5x30
2x5x40 (bad form)
1x5x37.5
1x5x35

Press
1x5x20lb
1x5x30lb
1x5x40lb
2x5x50lb
1x3x50lb (wrist pain)

Row
1x5x15
1x5x20
1x5x25
3x5x27.5

Chinup
3x3xBW
(to me it was perfect, all the way up)


I just bought myself milk today, been out of stock for about 3days. Finished 2L of milk within 3days, thats good for me. On wednesday, had a little rough time shitting watery, damn there goes my class, full of frustration of controlling by ass from splatting shit all over. Dem I shouldnt be saying this. Anyway, all doing fine now since stop getting milk and go for soy for the last 3days. Will start on milk slowly back again.

On my workout, anyone would recommend a good stretch on upper back? Sore after bench, scare me off.

This post has been edited by Majinity: Mar 7 2010, 10:55 PM

ahhahah bro easy on the milk.. take 250ml per go, after 1-2 week increase to 300-350.. gradual increase will save you from watery poop haha!

here's what google gave me for upper back stretch haha, just tried it. feels good man. i also got upper back soreness from dips!

http://www.abc-of-fitness.com/back-stretch...ack-stretch.asp

Eat yo eat

0730 protein shake with milk
1300 rice, chicken, egg
1830 200ml milk
2030 rice, chicken, sambal
2300 protein shake

I sholdve eat this morning around 10. But stomach growling, spend the time in the toilet instead. While class is at 1030.


This post has been edited by Majinity: Mar 9 2010, 11:26 PM

0800 protein shake
1000 nasi lemak
1300 rice, chicken, egg
1700 200ml milk
2030 rice, 2 chicken
2130 200ml milk
2300 protein shake with 200ml milk

0830 protein shake with milk, 2 slice of gardinea
0930 workout
1200 protein shake
1300 rice, chicken, egg
1830 200ml milk
2030 rice, chicken, half egg
2300 protein shake with milk


Workout:

Squat
1x5x20
1x5x25
1x5x30
3x5x37.5
1x5x40 (feeling good form)

Bench
1x5x10(DB)
1x5x15(DB)
1x5x20
3x5x30

DL
1x5x30
1x5x45
1x5x55 (testing with 20kg plate, felt weird lol. great nevertheless)

Dips
1x12xBW
1x8xBW
1x3xBW

I heard some guy saying this "Take it slow, good form is very imporant." Seeing that he seems to be doing CrossFit, but didn't ask.

not eating enough, I know.

1030 protein shake, peanut butter sandwich
1200 200ml milk
1500 half rice, chicken, egg
1830 200ml milk
2030 speggati
2330 protein shake with milk

Missed my workout on Friday. Here's today workout.

Squat
1x5x20
1x5x25
1x5x30
1x5x35
3x5x40
(Yes to the 40 man! Been stuck for awhile)

Press
1x5x20lb
1x5x30lb
1x5x40lb
3x5x45lb
1x5x50lb
(Now 50lb seems alrite)

Row
1x5x20
1x5x30
1x5x35
3x5x37.5
(I still not sure on how much I can row. On the form and stuff)

Chinup
1x5xBW
1x3xBW
1x1xBW
(Starting is good, then just okay to me)

Workout

Squat
1x5x20
1x5x25
1x5x30
1x5x35
2x5x40
1x5x42.5

Bench
1x5x10(DB)
1x5x15(DB)
1x5x20
1x5x25
1x5x30
3x5x32.5

DL
1x5x30
1x5x40
1x5x45
1x5x60


Dips
1x15xBW
1x8xBW
1x3xBW



Diet

0830 protein shakes with choc milk (TOO SWEEET), half of peanut butter sandwich (got bored with it dy)
0945 start gym
1200 end gym
1230 200ml milk
1315 double cheeseburger, fries, 200ml milk
1830 200ml milk
1930 rice, 2 chicken, 200ml milk
2130 200ml milk
2330 protein shakes


This post has been edited by Majinity: Mar 17 2010, 11:33 PM

19/3/2010

0745 protein shakes
1230 200ml choc milk
1430 rice and 2chickens
1800 200ml choc milk
2330 beef steak, 200ml choc milk

not eating enough yeah. test at 8.30pm had to go early miss my dinner. on 11pm shouldve been my shakes.

1430 rice and 2chickens???? OMG!!!!

1430 as in the time.
rice as in rice.
while the chicken, not the whole. as in standard cut at restoran mamak like that. have no clue how to say it, thus just write it like that. sorry.

---

Added on March 20, 2010, 11:42 pmdiet 20/3/2010

1230 200ml choc milk
1330 speghatti
2015 fried rice, 200ml choc milk
2315 protein shakes

This post has been edited by Majinity: Mar 20 2010, 11:42 PM

Workout

squat
1x5x20
1x5x25
1x5x30
1x5x35
3x5x42.5

press
1x10x20lb
1x5x30lb
1x5x40lb
1x5x45lb
1x5x50lb
(i cant believe i forgot to do 3x5. lol i remember only while doing row)

row
1x5x20
1x5x25
1x5x30
3x5x35

chinup
1x6xBW
1x3xBW
1x3xBW


Diet

0830 protein shake
0915 start workout
1030 end workout
1100 half fried rice
1300 rice, 2 chicken, little vege
2000 beef steak, fries
2300 protein shakes


This post has been edited by Majinity: Mar 21 2010, 11:16 PM

You rely way way way too much on supplements. Real food > supplements anytime. The only time i take whey is only after gym PWO.

I've normally wake up late for breakfast. Class is at 8.30am. Taking protein shake seems easy and consume less time. While the before sleep kinda get used to it ady. And I've been trying to squeeze in milk every now and then. Then I guess my real food only on lunch and dinner. Eating is very hard.

Breakfast is defined as the first meal you have when you wake up. Hence the word break and fast. Breaking a fasting period of around 8 hours which is your sleep period. If you want a good powerful physique, some work needs to be done. Your training regimen can be spot on but if you don't take care of your diet, you'll just be another strength trainee with no physique to speak of at all.

Your best friend are eggs. Egg whites in the morning and egg whites at night before you sleep. If you're bulking add in 2 yolks,

Thanks for the advice. Will try to make it happen, Imma boil it at nite so I don't have to boil it in the morning. Faster this way. Just wondering, would it be wrong to stay having my shakes at nite before bed? I'm with Amazing Mass by Horleys.

you no even have 10min to boil egg in early morning ?
i boil egg when i washing face/showering

Nope lol. Bujang house maybe can la, when with family need to wear cloth and stuff. Would take more than 5mins to just go and boil it. I wake up always late, never early. So really looking for something easy. Boil at nite, next morning eat one can I think.


22/3/2010

0745 protein shakes
1015 nasi lemak
1300 peanut butter + choclate sandwich
1345 rice, 1chicken
2000 rice, little chicken, 1egg
...
...




This post has been edited by Majinity: Mar 22 2010, 09:42 PM

nope..you got it wrong=.=

i wake up..then boiled water...shower> after shower the water get ready, just boiled then wash face..blabla.

u can always sleep earlier

My girlfriend eats more than you. And she's slim.

This.

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.

Yeah I'm alright, just little scratch on my right hand and some pain on right leg. Doing great, maybe will hit the gym tmrw. As for the milk, lol speaking of milk, I've just had a bad stomach again this afternoon. Haha. Damn, 3kgs in two weeks. Your diet are good, saw them and its great. Great job man!



Diet

0900 1egg, 1egg white, 200ml milk
1230 rice, egg, chicken
2000 1steak, 200ml milk
2315 200ml milk


Oh shyt. Today is SO bad.

ouch man... hope ur recovered.. bro if u try milk n it still cannot work, might wana find lactase pills.. or just ask parents to cook more chicken breast haha. Thanks bro, still improving, recently diet has been sucking >< and I took a break off today's WO cuz not enough rest. Scared go gym KO hahaha. See how it goes next WO

keep it up bro! more snacks in between aite, nuts are great stock up on nuts n bring to uni if can!

Workout

Squat
1x5x20
1x5x30
1x3x40
1x3x45
1x5x52.5
2x5x50

Squat sucks bigtime today. Maybe because I didn't warm up with a 2mins slow jog like I usually did. 8mins walk, 2mins slow jog. Or maybe it got something to do with the injury that may or may not heal by now. Oh and only the 45kgs and below I go parallel. After that, I'm near parallel but I don't think I go deep enough to even parallel.


Bench
1x5x20
1x5x25
1x5x30
3x5x35

Since my squat ain't that good. I wouldn't want to risk on any others too, so I lowered it to 35kgs, before is 37.5kgs. What great about it, I just figured a good angle of holding the bar now. Lol. Less pain on my wrist, on the two last sets. Nice.


Deadlift
1x5x40
1x5x55
1x5x65
1x3x70

Targetting my workout set at 65kgs. But when I did the set, I felt like I could go further. Doing 70kgs as like before, slow and steady without heaving it. The last workout, I seems to heaving it a lot, only realise it must be slow and steady after reading the stickies again. 70kgs only manage to do three, and I'm out.


Dips
1x3

Wouldn't want to continue. I feel pain on my right triceps, and told myself this must be because of minor accident so I stopped.


Overall - to me it wasn't great at all.




Diet

0845 1egg, 1egg white, 200ml milk
0915 start workout
1045 end workout
1100 protein shakes
1230 1egg, 1egg white, 200ml milk
1430 fried rice
1845 200ml milk
2030 rice, ikan keli
2300 200ml milk

My bodyweight - no progress.

This post has been edited by Majinity: Apr 8 2010, 11:14 PM

.... man ur going real fast on the deads man..

YEP ITS MONDAY!

I'm changing my workout just to get the variation of it. This will go on til end of my holiday.

ARMS

BB Bicep Curl
2x12x10lbs (Warm up konon la)
2x8x20lbs
1x6x20lbs
1x4x20lbs

Alternate DB Hammer Curl
4x8x2.5kgs
1x10x2.5kgs

Bench Dips
4x8xBW

Incline Triceps Extension
4x8x10kgs
1x10x10kgs


PreW-meal
2eggs, protein shakes

PostW-meal
protein shakes



All I know, my preW-meal would need more carbs. Am I rite? Yeah, my diet still sux. As for my ARMS day, found out my left is weaker than my right. I can go Hammer Curl 5kgs 5reps for my right, but hardly 2reps for my left. And, my Biceps and Triceps are very sore although I hardly sweats half through my workout. I wonder why.

Comments on my workout please.

LEGS

Squat
1x12x20kgs (Oly bar only)
2x8x30kgs
1x5x30kgs (On the 6th rep, I'm out. I try to go up, but just can't and I drop. Good thing I'm the in the rack.)
1x8x25kgs

Leg Extansions
1x12x5
3x8x15

Leg Press
1x12x10
3x8x30


I have no clue whats the weight units are on the machines in FF. Kgs or Lbs, anyone know?

As for the workout, I'm looking at hard DOMS tomorrow. Just like my arms now. On the squat, I think I've made mistakes keep on locking out on every reps making my knee weak as hell. The last set of 25kgs, I carefully not locking out on the reps, better. Overall, this week gonna be tough. This is the reason you should now rest for a month. Blergh exams month.

CHEST

Bench Press
1x12x20kgs (Oly bar)
1x10x25kgs
3x8x30kgs

DB Bench Fly
4x8x5kgs

Incline Chest Machine
1x10x10
1x6x25
1x8x15
2x6x15


Yayks! The incline chest, I felt mostly on triceps only. Sad.

SHOULDER

DB Sitted Shoulder Press
4x12x3.5kgs

Bent Lateral Raise
4x8x3.5kgs
(Sux form)

DB Shrugs
4x12x3.5kgs

DB Standing Shoulder Press
4x12x3.5kgs


Today venue, home. Haha.

hows the switch for you bro?

btw hows your split like? i havent been to the gym for more than a week now, but i tried to eat as much as i can and just doing chest n back alternate on my exam week haha.

finally done with exams! gona kick off the pull push legs!

btw bro try to do more compound movements like at least 3 per workout day. if shoulders day not hitting as hard as you should be.. u oughta mix them with other bodyparts. every workout should make u feel like shitting brix.. either next day or after haha. just my 2 cents cuz when i did shoulders legs it didnt burn.. legs did but not shoulders >< mebe im doin it wrong haha...

Arms day, yesterday only the sore gone. Legs day, I'm still feeling the sore now. I seriously can't believe that I drop, literally sitting on the floor when squatting only 30kgs. Lol. Don't ever stop for a month, you'll lose everything. Chest day, I think I need to get to fix my form 'cause hardly any sore.

As for shoulder day, I just sweats. 3.5kgs press is just hmm. That's why I had to add another shoulder press sets, lol. Home only, that's why. Wait til FF Subang open at Empire on Monday, I'll start over again.

I only thought of 3/4 exercises per day. Is it enough? Trying to do the 4sets 8-12reps thingy, since I've seen darklite posted about it several times. And I really shy posting on my diet, it still sux. And I think the sore for the first week, only because of my long rest which is a month time. Next week I'll be sure to update this, see how.

3/4 diff exercise is enough. refer to exrx.net for their 3 day splits.. pretty good stuff..but every rep gotta b quality la haha. by the end of ur last rep u just wana shit bricks. then u got it right

post ur diet. it isnt about whether it sucks anot. its for u to know if it sucks or not n if u ever want to see it posted up. if u tink it doesnt deserved to be posted.. u noe what to do to fix it then..

Sadly, it doesnt deserve to be posted. I know, its been 5months, it should've improved but it doesn't. Thanks for the tips.

mine still sucks but still maintaining, or trying to..

ARMS

BB bicep curl
4x8x20lbs

DB bench press
1x10x10lbs
1x8x22.5lbs

Tricep dips
4x10

DB alternate hammer curl
1x8x10lbs
3x4x7.5lbs

BB incline tricep extension
4x8x20lbs



Today at FF Empire, new Platinum. I was feeling awkward and confusing, that's why suddenly got bench press on my ARMS day. I stop the bench press when I felt it more on my chest, then realise its suppose to be arm lol. Platinum FF seems to hide all their small weights, I couldn't found any from 10-20lbs of dumbbells. Sad. Next time I try and ask where it gone. AND MOST of it, I couldn't find the squat rack anywhere! Even bench press rack don't have! Feeling like complaining, shyt la potong. They got so many new machines instead, ceh. Even bench got 2 only, before there have like 5.

Haha there I complain all in here instead haha

Back bout my workout. I try to alternate bicep, tricep, bicep, tricep again. So I get more rest between two bicep workouts. Comparing with my last ARMS day, doesn't seems to give much of a different thou, haha.

bro u hit the gym 4 times a week? or 3?

I'm on a holiday. So 5 times a week. Only last week I missed my back day, FF Consplant closed for opening Empire. When my study starts again on July, it'll be going back for my 3times a week routine.

WAH LONG HOLIDAY. JAGA MAKAN YA!

lemme noe how the 5 day split goes. post progress pics when hols end yeah? thanks bye

Haha. I am hoping my progress pic would be something worth to be posted. Working out for 6months and all. As for the eating part, yeah I'm trying.

bro take even the 1 month progress, every month. now u take a pic, den nx 2 mths take again. keep for urself if ur shy, but its motivation u noe!

i still look skinny, but now w more muscles, motivates me to get bigger!

post onila bro haha, chill about it. ppl here post cuz it motivates not just themselves but other ppl as well. so u can actually help out ppl who just started too u noe?

post ur picture majinity.

let us witness the progress too XD

jia you

This post has been edited by snowberry: May 19 2010, 01:48 AM

CHEST

DB bench press
1x10x10lbs
4x10x22.5lbs

BB incline bench
1x8x45lbs
1x8x55lbs
3x7x55lbs

Squat smith machine
(lets assume smith bar for 10lbs)
1x10x10lbs
4x8x30lbs

DB bench fly
4x10x10lbs



I add on squat, because I missed my LEG day yesterday, wake up late and raining. Squating with smith machine really weird, but I get to definitely down a little lower than parallel. Hit my quad more, and my knees are still very weak. So I decided to not do the leg press and leg extension to let it rest. Omg last time was 30kgs now 30lbs only ke?

I need to get used to calculate my weights in pounds. The new place all written in pound, the old place used kgs instead. Really think I could do better on the DB bench press, 20 seems to be a large number for me, thats why like taken back feeling. Haha. Also, I need to get a better control on my wrist. Last time I could get a better control with BB bench, but now they don't have that anymore lol.

This new place have new Hammer Strength machine, Row, Shoulder, Chest, Leg press. Next time maybe try them see good or not.

As for the pics, I'm flat man! Like papan only. Hahaha. Maybe this thursday if rajin.

haha bro squat on the smith u noe u gotta lean forward abit? the weight should hit your quads a lot more than back squats on barbell.

ahaha im flat too.. sigh. exams ended but trying to get my diet back on track as well as gyming..

btw bro, hows the split so far? good pump after workout? personally I feel I've been lifting weights that may have been too heavy or I've been compromising on my form. ie the other day i benched n my shoulder now still pain. keep lifting bro!

ARMS day, not enough pump. I can't lift anything, the stuck feeling on my left biceps, before I even reach the good pump. Next time, I'd try to start with tricep dip first. Tricep dip is just soooo good for me lol.

CHEST however, I need to confident enough to go for more weights on the db bench. Or I can just start with incline bench, that would give a good pump.

This week, either I don't feel DOMS or I just don't get enough pump. Seriously, this new gym really changes everything.

LIFT AND BE BIG!

DOMS doesnt really determine your growth. as long as muscle is torn, muscle is repaired n growth is established.

its still all in the diet n resting. training is just the 'on' switch. but it wont on if you don have electric (diet n resting)

dont compromise form bro. im swallowing my ego n going less on weights, more on form. only if i feel i can do 15 n that 15 was TOOO easy, i up the weights.

How about posting some of your progress picture here?

20/5/2010

Wake up late, and afternoon raining again. Thus, for fun at home.

DB bicep hammer curls
4x8x3.5kgs




21/5/2010

SHOULDER

DB sitted shoulder press
1x10x10lbs
2x8x22.5lbs
2x5x22.5lbs

Bent lateral raise
1x8x7.5lbs
1x8x10lbs
3x8x7.5lbs

Hammer strength shoulder press
1x8x20lbs
1x8x50lbs
3x8x70lbs

DB shrug
1x8x22.5lbs
3x8x35lbs
1x10x35lbs


Turns out, hammer strength machine so good to use. Will use them again hahaha