hi guys, just started going to the gym, did chest work out few days ago, but i din record them, so ill start with today.
current weight: 50kg
height: 170cm

Current Stat:
Weight 54kg

June
Weight 55kg

wrist: injured mode (stop workout for awhile, hope my wrist heals faster) feel sad

Hope to hit 55kg, actually im quite blur on how should my routine look like, but this is what i did today.
ill appreciate if u guys can advise me. thx


30/4/2010

dumbbell squat 10kg
5/5/5/5/5

dumbbell squat 15kg
5/5/5/5

db seated shoulder press 7.5kg
8/8/8

db upright row 2.5kg
8/8/8

db front raise 2.5kg
8/8/8


7am 1cup of milo, 4 spoon of oats, 1/3 can of tuna, banana

12pm wantan mee

3pm workout

4pm 2/3 can of tuna, 2 piece of whole grain bread, 1 cup of milk, banana

7-9.30 went to move some stuff from here to there....missed my meal ._.

9.30pm rice, chicken, fried beef, and some fish. (malay style)

12pm milk with 6 spoon of oats.

This post has been edited by snowberry: Jun 8 2010, 12:19 PM

You're abou the same height and weight as me. Stop that DB Squat, you can do 30kgs and more on BB Squat I can bet you that. Diet is something I am lacking at too, so can't give much advice on this.

I'm targeting for 55kgs by June as well, all the luck!

hey sberry, whats your routine like? im guessing this is leg and shoulders right? i understand your gym does not have all the equipment, maybe you can post what machines n weights ur gym has so its easier to help suggest alternatives.

dumbbell squat is a good start but I feel u can go heavier on a leg press machine instead, or you can use the leg raise machines as well. for now maybe you'd want to focus on compound lifts to get bigger. ie squats, deadlift, bench press, rows and military/overhead press. most of these can be done with a smith machine.

dont get me wrong the shoulder exercises are good too, dont leave them out. but compounds are great to start off with to learn how your body reacts to diff exercises, like which part gets hit the most during a particular exercise. explained here.

http://newbie-fitness.blogspot.com/2006/12...-exercises.html

keep it up bro! and more meals yo! OATS ROCK MY SOCKS. great for supper

trying my best to eat 6 meals, sometime my appetite is just too small, i cant stuff too much inside my stomach, get full very easily T.T

the gym i go to doesn't have a Barbell, wanted to start off with stronglifts but since it stated if no barbell, use a diff program. so i change to chest/tri, shoulder/legs, back/bic.

yea yea, this is leg and shoulders. ok let me find the names for those machines. actually i dun really know where to start with, and which is a better efficient routine to grow.

so ill try list them out:
1)dumbbell from 2.5, 7.5, 10, 15, 20, 25, 30kg+-
2)machine to do crossover with pull up bar, also to do inverted row.
3)Picture
4)leg press machine, with the bar u can pull down.

this is what i can think of now, maybe ill take some picture on my next workout.

so how should i separate squats, deadlift, bench press, rows and military/overhead press.
using dumbbell? and how should i separate them on each work out? or do i do them on every workout if i wana do compound lift?


Attached image(s)

crossover? with pull up bar? ._. got a pic? im guessing its a cable machine but u say can do inverted row lol.. try to take a pic of ur gym, so can see more or less what machines are in there.

u should do chest/bi, shoulder/legs, back/tri. cuz chest workout will hit triceps, if u do chest/tri u haven start tri workout they're already fried. i each big lift hits each major part. bench-chest, squats-legs, deadlift-legs and lower back (sum ppl say one of the best full body exercise), rows-back, military-shoulders. so split accordingly but dont deadlift and squat on the same day. i did this

chest/bi- bench(flat n incline), pushup/fly, barbell curl, hammer curl & 1 extra exercise (i chose crunches)
shoulder/legs- military,upright row,rear delt row,leg press/squat/leg extension, leg curl, calf raise
back/tri - deadlift, pullup(hammer n normal/chin up grip), inverted row/seated cable row, tricep pushdown, planks/supermans

What? Gym no BB? Uni gym ar?

Anyway, I'm trying to make it to even 5 meals everyday. Been trying to push myself slowly with milk and motivate myself thru cheezzz's log. One thing I can say bout cheezzz is that he's more determine than me now. Have fun!

cheezzz,
Dead lift has been proven by previous and current IFBB body builders to be a very good over all body muscle builder. So are squats. Thing is not many people do it because one bit of wrong form could lead to back or spine injury.

+999999 i totally agree with you.

deep down in me i love these exercises, i used to squat and deadlift like mad but now my back is recuperating haha..

Majinity: hahah bro keep it up! your journal also dam motivating,esp ur DL need to get more poundage on my deads! im sure u can do it, atm im at 61-62kg. missed last shoulder/leg workout cuz im sick sigh.

thx cheezzzz for guiding me, ill try to follow ur routine, coz i dun have 1 to follow : )

i always sleep ulti 11pm something, therefore quite hard for me to get 6 meals with 3 hour spacing on each meal, but sometime i randomly woke up at 7am lol...
yea, cheezzzz has the determination, sometime i slack...


about squats, must ur knee dun go over ur foot when u squat down? coz one of my fren told me when u squat down ur knee shouldn't go pass ur foot.
i always keep my back straight and just squat down and up, also like showing off my butt.

but deadlift i din try before, sked of doing the wrong way, but ill try. btw is planks same as prone bridge?


1/5/2010
i failed on my diet today...coz i went to work at a restaurant, busy from noon to night time. dun feel like typing out my diet today. T.T

This post has been edited by snowberry: May 2 2010, 02:31 AM

don mention it haha i learnt all from the pros here n still learning.. shud ask darkie for comment on your routine once u got it laid down. im determined but my body can only go that far, now im learning to take break and to realise that you cant keep working out or be eating right most of the time. they say u can eat 10% of all your meals like crap as long as you eat 90% of your other meals correct haha.

im guessing ur squat form for ur back sud b kinda ok (just guessing cuz i havent seen it), but u need to feel the weight on your heels when you are at the bottom position, and u sud squat till ur thighs are parallel to the floor. squats will hurt ur knee if u dont distribute the weight to your heels. you should be able to wriggle your toes when you are at the bottom position. the first video below explains really properly, watch slow mo, replay repeat wtv, until u get it lol. n practice practice practice without bar. can do at home oso. den record ur form n post here if u need a form check. 2nd vid not too bad also.

squat video : http://www.youtube.com/watch?v=xDdSZmWNYQI and http://www.youtube.com/watch?v=yHu4jhUbx9M

however if you are doing squats on smith machine its abit diff, im not too good in xplaining that.. but its not so much like 'showing off ur butt'. more like a lean against d wall lepaking wit ur legs out position.

yes plank = prone bridge. do that and superman. strengthens ur back, helps stabilize in squats and deadlifts. deadlift u can start without weights, just to practice form. enough to stretch ur hamstrings already. can even do stiff leg first. usually deadlift the main worry is your back, so practice good mornings and bow like a japanese. straight back, with your hamstrings stretched.

sberry don regret over one failed day, cuz its the entire process and journey that matters. just keep it up and slowly change the lifestyle, this isnt something that happens overnight remember

For newbies in Squat. In youtube, search 'Squat Rx'. Recommended.

2/5/2010

10am milo, chinese dumpling(zhong zi)

1.30pm chicken cubes with rice, some jelly.

5.30pm 3 piece of whole grain bread, 1 can of tuna, 1 cup of milk, 1 banana

7.30 work out

9pm protein shake 3 scoop of muscle juice

9.30 rice, beef with green pepper

bench press
8/8/8/8/8
7.5kg/7.5kg/10kg/10kg/12.5kg - 12.5/15kg fren helped abit.

incline bench press
8/8/8/8
7.5kg/10kg/12.5kg/15kg - 12.5/15kg fren helped abit.

crossover
8/8/12/8

machine chest push
8/8/8

push up
8/8

tricep pull down
10/8/6




Attached thumbnail(s)

wah after all that u sitll can do push ups and tricep pull down? x.x my tris and chest wuld b fried man LOL. but hey if it works for u, its all good. 7.5kg on bench is per arm right? thats your 10 rep max? should push for the maximum reps. if u do until 8 on lighter weights but can go some more just go. that way ull also know if the weight is light or not. if u can do more than 15.. thats too light lol. usually u should have higher reps on the first few sets since u increase the weight after every set. 5 sets of bench.. bit too taxing dont u feel? don burn urself out bro..

are those all the stuff in d gym? or still got more? cuz i don tink gym no cardio machine no leg machines lol..

Pre- and Post-workout diet looks good to me. And wow, you still can stuff for post-post-workout after 30mins of musclejuice. That shows you really can go for a prebed meal, take them, don't miss them.

yea, my tricep almost fried 1, tats why only 2 set of 8 reps for push up, after tat the tricep pull down almost fail already.

ai ya, got cardio but i din take coz i dun use them XD

got leg machine le..the 3rd picture, my right side fren blocked.
the machine chest push, can also do for leg, the down part can lift up 1.
actually the workout few days ago, my left hand got no energy at all to lift up the 10kg bench press, tats why i try 7.5kg 1st, so i did more sets : )
ill try push more for 7.5kg, coz i tot i wana stay on 8 reps per set XD

so, tats all of the machine in the gym, any suggestion on my workout routine ar?
btw i wanted to do back/tri work out on tat day 1, but i do not noe how to do deadlift with dumbbells, sked do wrong, so i only do chest/bic and shoulder/leg workout so far.

maybe i used to drink a lot of milk, but the 3 scoops of muscle juice is really quite full.

actually i wanted to go for prebed 1, but the thing is tat day work out until so tired, after my last meal, i straight lie on sofa sleep edi.

hahaha confirm fry 1, so shouldn do chest/tri. should do chest/bi,back/tri lol. hmm deadlift if no barbell i wouldnt wanna do lol. no smith machine? >< deadlift don wory about it, since ur gym don have d eq, the plank and superman should strengthen your back and lower back.

when u do ur 1st set, try to do till u fail. that way u can roughly guess how much weight u use can do max 12 reps. its not so much of u do just nice 8 reps ur muscle grows better, cuz it depends on the weight. u want a weight that can allow u to do max 8-15. that range is good. and by doing 8-15 in a set, by the time u are at ur last rep ur muscles shud feel the burn and tearing, so that when they recover n rebuild the muscle gets bigger. simple concept not complicated right?

training is just like surgery, u go in u cut up some muscles and you need to recover. recovery means eat enough protein and get enough sleep for the muscles to rebuild.

3/5/2010

SHOULDER
db seated shoulder press (back support)
8/8/8/8
7.5kg/10kg/10kg/10kg

front raise
8/8/12/8
2.5kg

upright row
8/8/8/8
2.5kg

sit ups
8/8/6

lateral raise
8/8/8/8
2.5kg


12pm 7 spoon of oats and milk

2pm chicken rice(breast), almonds

4pm 2 slice of peanut butter bread

7pm work out

8.30 protein shake, chicken breast, rice

10pm oats bar

1am maggi mee

got push for max reps on your shoulder press? today shoulder only? should pair with another bodypart if can, ie legs SPAM EGGS BROOO. Im seriously gonna spam eggs d when I start lifting again, cheap and good.

Lose the maggi mee, man

got le..push max edi. everytime when almost 8 reps i almost wan die edi. actually i wanted to do squats before any of that, but i dun seem to have enuff strength if i do squat then continue with shoulder. but ill try, for leg i can do squats and the machine for leg 1 right(use leg lift the weight on the machine)? anything else ar?

i tried to spam some eggs, but 2 eggs can already make me so full, for me i eat too much egg i feel like vomit. lol duno why.

btw, what vitamins should i take?and should i take fish oil too?

tat day cant help too hungry edi + at fren's house ._. so not much selection hehe

4/5/2010
10.30 milk and oats

12pm 2 hard boiled egg

12.30 chicken breast and rice

2pm 1.5 scoops of muscle juice with milk

7pm 1 can of tuna, 3 slice of whole grain bread

9pm rice, chicken breast, orange juice

10pm almonds

11.30pm 1.5 scoops of muscle juice with milk, banana

This post has been edited by snowberry: May 5 2010, 12:23 AM