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

hahah ok ok good good if got push good enuf yeah do squats. but if no smith machine or barbell don do. like the machine u sit and curl ur legs up those kind oso can.

ur eggs u half boil or fully boiled? i drink 4-5 straight n feel full not asking u to take 10 in 1 meal if u can take 2 take 2 every meal oso quite good d leh cuz 6 meals x 12g = 72g of protein. vitamins u don take oso ok 1, don purposely buy for lifting unless u really need to supplement yourself.

oh?dun do squats with dumbbell ar? but then i heard that the machine and do squats are different.

i eat fully boiled 1, i cant take those half boiled 1, i will feel dam disgusting.

anyway thx cheezzzz, ill try down them slowly XD

yah and dumbbell squat and barbell squat oso diff lol. cuz usually u can squat more than your arms can grip the dumbbell. thats why when u reach heavier weights, which u will very quickly, u cannot use dumbbell already. technically can but ur grip must b daaaaam strong.

machine and squats diff but no choice ma u oni have machine xD just do with what u have.ur machine must sit? don have lying down kind for curl? urs is a seat leg extension.. if got curl good for ur glute n hams. squats is a good overall body workout cuz ur whole body 'tightens' up when u squat, and it hits ur glutes n hams n quads. ur leg extension hit mainly quad.curl hit glute n hams. so if got these machine, settle d.

good luck bro

5/5/2010

10am milk and oats

11am 2 eggs

1.30pm rice, meat, vege (mix rice)

4.30 1.5 scoops of muscle juice with milk

5.30pm work out

8.00pm 1.5 scoops of muscle juice with milk

8.30pm spaghetti, salad, fish

deadlift 15kg
5/5/5/5

inverted row
10/10/7/10

chin up
3/4/6/6

lat pull down 60lbs
15/10/10/10

prone bridge
30sec/40sec/40sec

superman
2 times, din count how long

seated row back 50lbs
10/10/10

bro do your prone bridge and superman after ur done with all.

u can do inverted row with those equipment in ur gym? i tot no bar? deadlift u use dumbbells? x.x

seated row = inverted row = hammer chin up, pull up/chin up u do negatives right? if yes continue to do, optional whether u wana do lat pulldown or not.

negative will help u to be able to chin up very fast

eh pai seh, i din arrange them as order, lolz
but yea i did superman and prone at the last.

can le i can do inverted row, u noe the middle machine where u do crossover, theres a bar there, i fix it up at the cross over place.

cheezzzz, u mean seated row ->inverted row-> hammer chin up is it? or equals ._.

im doing the normal chin up wo, should i start with negative 1st? coz its quite hard for me to reach 10 reps, max i can do is abt 6.

ill try do negative on the next back work out.

thx.

seated row inverted row hammer chin up are more or less the same. but u can alternate, lets say this week u do seated n inverted.. nx week do seated n hammer chin..

as long as that bar steady n not moving can d gua..

wah u can do normal chin ups >< i cant even do 1. negatives is only if u cannot even do 1. u sure u can do 3-4 reps, slowly go up from bottom?if can den good if u just blast oni n it hits your arms good oso la, but generally its a back exercise u want it to develop your back.

its not necessary to do negatives, i do them cuz i cannot even do 1 proper chin up from hanging position to chin up.

oh, can i do 3 of them? coz i dun really noe what else can i do for back heh

the long bar ting i put heaviest weight, i hang there oso wont come down hahas

yea yea i can do normal chin up, the 1 u start when ur arm all straight, usually 4 times max, but i usually cheat after 4 reps, coz i noe 4 is max for me, just wana try work more. lol

can.. reach ur max d do negatives lo

7/5/2010

bench press 1st set - 10kg after 1st-12.5kg
8/8/8/8

incline bench press 10kg
8/8/8/7/5

crossover 9kg
8/8/8/8

machine chest push 50lbs
8/8/8/8

bicep curl 50lbs 3rd set - 60lbs
8/8/8/8

Diet
7.30am oats and milk

11.30am 3 slice of tune whole grain bread

1.30pm rice with chicken

4.30pm 1.5 scoops of muscle juice with milk

8.30pm rice, 2 eggs, pork, tofu

9pm work out

11.30pm orange juice

12pm 1.5 scoops of muscle juice with milk

1.30am milk and oats, 1 slice of cheese.



This post has been edited by snowberry: May 8 2010, 01:32 AM

looks good except for WHAT HAPPEN TO POST WORKOUT.

orange juice wont do man. at least a chicken breast with vege n juice. or whole meal bread.

er u bench 12.5kg but u chest push machine 50lbs. 50lbs is about 20+kg. LOL

fug BICEP CURL 60 LBS? u use 2 arms or 1 arm? u mean plates isit?

This post has been edited by cheezzzz: May 8 2010, 12:42 AM

LOL, post work out i took muscle juice only.... T.T

coz we went some place to eat, but i feel kinda full coz before work out ate already.

yea lo, my bench press i cant really go too heavy le, my left arm always dun have enuff strength. but i increased from 10kg to 12.5kg which is quite hard for me. almost KO when reach 8th rep.

the bicep curl 1, maybe i write wrongly or name it wrongly hahas, its the machine 1, the 1 u use 2 hand hold the bar, then pull it up 1.

btw my weight increased from 50kg to 54kg XD

This post has been edited by snowberry: May 8 2010, 01:38 AM

congrats bro! next time try weighing yourself first thing in the morning. after u pee or something.. or fix a certain time.. i prefer first thing in morning after i lose the excess water haha.

its in lbs i think AHHAHA kg.. u scared me..

i noe ur full, try to workout before a big meal then.. cuz post is when u need that stuff.. pre u take energy stuff ie carbs w protein can d.. if u take ur muscle juice post workout or any post workout, make sure its at least 60-90 mins after workout..

source : http://forum.lowyat.net/topic/350964

This post has been edited by cheezzzz: May 8 2010, 09:53 AM

Waa Bicep Curls 60lbs, I can't do that. Looking at your exercises, it seems that your Triceps are stronger than your Biceps. Normal person should be the other way around.

Congrats on your weight gaining! Dem jealous. Can't wait for Monday, going to start gym again.

siao 60kg, the weight will pull me up edi. lolz

eh cheezzzz, i dun understand the link 1 lar, so confusing, it says before what 10-20mins, he already start chugging in his 60min post workout shake? blur...

u mean my postworkout shake(muscle juice) need to take AFTER the workout about 60-90mins interval ar?
i always finish my workout then straight down my muscle juice edi ._.
btw im taking 1.5 scoops morning/afternoon, and 1.5 scoops after workout. advise me pls

majinity u din read proper up there le, its the machine 1, use 2 hand hold bar tat 1.

thx for the greet.

This post has been edited by snowberry: May 8 2010, 01:04 PM

Yeah, I did read that part. Possibly cable maybe? My biceps aren't strong enough to do a 8reps for an empty oly bar. Which weight at 45lbs.

erm just down it right after workout then ur fine

and right after u wake up

mine 50lbs oso max edi..if do 60lbs cant even get 8 XD

but now my wrist feel kinda pain, maybe dumbbell too heavy when do bench press or din hold proper, any of u face this problem?

do u mean if i split 1.5 scoops the 1st 1.5 i take it in the morning better? is it?

what kind of pain? is it a sharp pain whenever u flex, or isit the sore like after a good workout?

the best time to take quality protein and meals are right after u wake up and right after u workout. yes u should always have your muscle juice for breakfast haha. if can + solid food like oats. if not the oats can be ur next meal. thats wat i usually do. if too full i come back later n its my snack haha.

its like sharp pain at the wrist part. when i turn to an angle then pain T.T

its kinda full after i take the muscle juice, maybe like urs, snack.

Hi mate,

I am just wondering how you do bicep curl of 60lbs (27.22kg) where your bench press was like 10kg???

Just wondering,

likimikuku

2 arms. more like a cable bar curl. about 13 kg... but true... if bench press is only 12.5kg at max.. either your bench press grip is wrong.. or something hahah. bench press using db or machine?

He's doing DB Bench.

That's what I said, normal person would have stronger Tri than Bi. He's the other way around. Weird.

Is just a suggestion, you might want to try BB for your bench press and check how much you can push.
Cause when using DB, I will sometime worry that i will drop it hence using/pushing lighter weight.

or

it just might you doing the biceps curl in poor form, example:

swing it?
using shoulder ?

Please don't misunderstand that i am saying you are doing your workout wrong but notices your biceps curl is stronger then your bench press, make me curious.

hey guys,

any comments is fine to me, im a newbie anyway, i need lots of comment!

ok. when i use dumbbell to do my bench press, my left part of chest and arm seems to have less strength, i do not know why, tats why almost cant balance until i reach the top, not parallel, maybe left arm too weak.

everytime i reach 8th rep, my right arm still can go until 9 or 10 maybe. but becoz my left arm can go up together, tats why i fail ._.

when i take heavy weights, my left arm straight cant go up stuck at middle. it tends to move outwards coz the lack of strength. sad

This post has been edited by snowberry: May 10 2010, 07:15 AM

Now i understand, no worry mate.. my left is stronger than my right and i am a right-hander... that is even weird ...lol

just keep it up and you can "adjust" it soon.
Try to use DB more if in your case.

haiz...my left hand really dam far away from my right hand in terms of strength.

today did db bench press last set my left hand straight drop the dumbbell, lucky its not so heavy. but i did increase the weight.

here are today's diet/work out
11/5/2010

DIET
7.30am shake

9.30am milk with 7 spoon of oats

2.30pm mix rice. pork and vege and milk

5pm 1 can of tuna, 3 slice of whole grain bread

7pm work out

10pm shake

11.30pm rice, pork chop

WORKOUT
barbell bench press 12.5kg+the bar i duno how heavy
8/8/8

db bench press 25lbs
8/8/8

tricep pull down 10lbs
8/10/10

upright row 12.5lbs/15lbs/20lbs
12/10/8

machine chest press 28lbs
8/12/12

bicep curl 20lbs
11/8/8

sit ups
30/30/30

barbell squats 15kg
5(just wanted to try)

recently i joined my friend at celebrity, they seem to do a combination of chest/shoulder/bicep/tricep/abs on the same day.
i do not know whether this is right or not but ill just give a try.

rest 1 day after work out.

---

Added on May 14, 2010, 12:35 am13/5/2010
DIET
12.30 siu yok fan

2pm shake

4.30pm 3 piece of whole grains bread with peanut butter, cup of milk

7pm sardin fish, vege and rice

8pm workout

10.30pm shake


WORKOUT
bb machine bench press 1st set 20kg,30kg
8/8/8/8

db bench press 25lbs
8/8/8

incline bench press 25lbs
8/8/8

machine chest press 28lbs
8/8/8

chest push machine 37lbs
8/8/8

bicep curl 20lbs
8/8/8

machine bicep curl 25lbs
8/8

This post has been edited by snowberry: May 14 2010, 12:35 AM

recently i joined my friend at celebrity, they seem to do a combination of chest/shoulder/bicep/tricep/abs on the same day.
i do not know whether this is right or not but ill just give a try.

as long as you are recovering in time for your next workout it should be okay.dont switch too much. stick to something for about 1-3 months n notice the gains.

oh and about your left and right hand not balance thing.. try doing more barbell exercises. and learn to 'shift the weight' to your weaker hand.

This post has been edited by cheezzzz: May 15 2010, 12:27 PM

And tick the "Do not combine post" on reply.

ok guys, thx for the advise.

btw im realising im using much more str on my right hand to push up the barbell when doing bench press.

do u guys tink i should stick more to benchpress with db? coz each hand uses same weight. (just my thought)

btw 1 question to ask, should i take scotts emulsion/fish oil?

This post has been edited by snowberry: May 15 2010, 09:43 PM

i feel barbell easier to shift weight.. i used to have your problem.. then i stopped doing dumbbell for bench but did barbell.. if u don have barbell, use a press machine. db is actually tougher haha.. thats just me la.. i bench about almost 40kg but i cant take up 20kg dbs on each arm.. so yeah.

fish oil if u can afford take. its good stuff

20/5/2010

upright row 20lbs
8/8/8

upright row 3kg
12/12

back supported seated shoulder press 25lbs
8/8/8/8

front raise 20lbs
8/8/8

lateral raise 12.5lbs
8/8/8/8

shrug 30lbs
15/15/15

barbell bench press 22.5kg, last 2 sets 25kg
8/8/8/8

db bench press 25lbs, Last set 27.5lbs
8/8/8/8

negative chin up
6

Nice work there i see. Hows your left and right coordination improve now? Can it lift at the same time?

it did not improve tat well, left hand still very weak.

but im able to handle dumbbell better ._.

barbell always make my wrist bend, after workout = pain

well then, do workout to strengthen your wrist and forearm. try wrist curl and reverse wrist curl using ez bar with light weight.

db bench press 12.5kg 15kg
8/8/8/8

incline bench press 10kg
10/10/10/10

crossovers 9kg
8/8/8/8

machine chest press 50lbs
8/8/8/8/8

db bicep curl 7.5kg
8

machine bicep curl 60lbs
8/8/8/8

7am 2 bread + peanut butter, 1 cup of milk with oats

1pm wantan mee + lots of wantan XD

3pm shake

7pm fried beef, chicken, vege, rice

8.30pm workout

10.45pm shake

12pm 2 eggs




This post has been edited by snowberry: May 21 2010, 01:10 AM

Only 1 set of db bicep curl?

lol..coz my fren suggest to use the machine bicep curl, so i did 1 set then move to that.

actually should i do more on bicep? what else can i do for bicep?

This post has been edited by snowberry: May 21 2010, 01:10 AM

well for biceps i dont like to use the machine. for me, machine helps you a lot. so i more to a more pure weight. for me i do, barbell biceps curl, standing dumbbell curl and ez bar curl. choose your weight well and you will grow it in no time. no need to rush to a heavy weight. progress slowly and you can see the progress and in the same time prevent injuries.

While doing bicep curls, try not to move your body. I do two sets of curls, one is EZ-bar curl, another is DB hammer curl. You can do DB curl and Machine curl, more the better, intense to the max.

Dont use your body momentum or your back to help you lift. Just use your arm.

my right arm can do the curl without momentum

left arm need some momentum XD too weak.

21/5/2010
DIET
7am shake

12pm 6 spoon of oats with milk, banana

2.30pm chicken breast and rice

6pm chicken breast, vege, rice, cup of milk

8pm workout

10.30pm shake

12pm chicken breast, cup of milk

WORKOUT

pull up
8/6/5/5/5

deadlift
8/6/6/6
27kg/32kg/32kg/32kg

back machine 22kg
8/8/8/8

another back machine 25kg
8/8/8/8

Squats
5/5/5/5/5
30kg/40kg/40kg/40kg/40kg

toe raise 25lbs
15/15/15/15

leg extension
8/8/8/8/8
15kg/25kg/25kg/25kg/25kg

This post has been edited by snowberry: May 22 2010, 10:22 AM

Try to not too. Whenever you feel like you are in need of support, instead of using your back momentum to support you can slowly let your other hand to just hold it or touch it and push it slowly.

ok. thx for the advise.

22/5/2010
DIET
10am shake

12pm wantan mee

2.30pm 1 can of tuna, 2 slice of whole grain bread

5pm 7 spoon of oats with milk

7.30pm 3 banana

8pm workout

9.30pm beef, rice, broccoli

11.30pm shake


WORKOUT
db bench press 1st set - 12.5kg 15kg
8/8/8/8/8

incline bench press 12.5kg
8/8/8/8

cable crossover 1st set - 9kg 14kg
8/8/8/8

machine chest press 1st set - 60lbs 70lbs
8/8/8/8

bicep curl 7.5kg
8/8/8

machine bicep curl 50lbs
8/8/8/8

push ups
10/8/10

This post has been edited by snowberry: May 23 2010, 04:14 PM

Current stats?

u mean my weight?

i did put some red words on the 1st page of my journal XD

24/5/2010
WORKOUT
db bench press 1st set - 10kg 15kg
8/8/8/8/8

incline bench press 1st set - 15kg 12.5kg
8/8/8/8

cable crossover 1st set - 9kg 14kg
8/8/8/8

machine chest press 60lbs
8/8/8/8/8


6am shake

1pm siu yok fan, 1 cup of milk, banana

4pm 3 whole grain bread with peanut butter, 1banana

5.30pm workout

7.30pm shake

9.30pm mutton, rice, vege

10.30pm oats with milk

sleep


30/5/2010
WORKOUT
bench press 12.5kg 15kg-8reps
10/10/10/8/10/10

incline bench press 12.5kg
10/10/10/10

cable flys 14kg
8/8/8/8

machine chest press 70kg 60kg the rest
8/8/8/8

sit ups
8/8/8

bicep curl
10



31/5/2010
DIET
7.30am shake+oats+mix oats and seeds

1pm wantan mee

4pm subway 6-inch sub of the day

6.30pm can of tuna, 2 whole grain bread

9pm rice, beancurd, chicken breast, potato

11pm 3 inch left over subways

11.30pm shake

been resting for awhile to let my wrist heal. afraid that my weight will drop without gym T.T

3/6/2010
workout

leg extension 70lbs
12/12/12/12

machine squat 80lbs
10/10/10

squat free weight
12/12/12/12

sit ups
10/10/8

This post has been edited by snowberry: Jun 8 2010, 12:17 PM

u should add more red meat to ur diet bro

how your body workout??? u getting for bigger muscle or lean muscle bro???