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

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)

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

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)

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.

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 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

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

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

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.

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

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

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

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

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?

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.

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

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

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

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