Just my rough figure.

182cm
Overweight.

My workout for today

Squat 20kg barbell 3*6
45 degre leg press 80kg 2*6
Stiff leg deadlift 30kg 2*6

Standing calf raise 50kg 3*8

Incline bench press 20kg 3*6
Barbell bench press 10kg 3*6
Decline bench press 20kg 1*6

Barbell wrist curls 5kg 3*10
Reverse barbell wrist curl 5kg 3*8

Comment n critiques are certainly welcome. Noob here.
I just stopped smoking for 3 days now.
Am taking food supplement. Fish oil. 2 capsules in the morning and 2 capsules in the night.
I do not believe in fat burner. but, do i need whey protein as i am overweight now?

This post has been edited by Cotton Diesel: May 17 2010, 02:19 AM

suggest you read the stickies and plan your work routine. or read everyone's journal here haha. good luck!

you should consider 3 factors, eating, training and sleeping.

eating can be said as the most important, but it is useless without the other 2 factors. similarly, it goes the same for the other 2 factors. they compliment each other.

post up your diet. n use a calorie counter ie fitday.com, register for free n use online. supplement is to enhance the progress once your lifestyle n diet is steady. for now, u can start by eating less carbs for every meal.. except post workout.. thats the only meal u want to eat carbs if possible. eat more protein instead. n healthy fats.

train at least 3 times a week with at least 48 hrs rest in between, more if you need. are your 6 reps done with weights that allow u ONLY to lift 6 reps max? aim for a weight taht allows you to do about 8-10 reps MAX. btw wheres ur cardio lol

sleep. dont go to training tired. get enough rest about 6-8 hrs of sleep per day for an average person, if u can do with less, can also. like darkie said body building = recovery = bodybuilding.. u go into the gym to workout, you bodybuild outside the gym when give ur body what it needs to repair n grow.

keep it simple n always re evaluate yourself, are you doing these 3 right? even if 1 of them isnt done right, your growth can be affected.in terms of gain in muscle mass n fat loss.

Thanks mate. Forgot to post there, Im doing cardio alternately with gym day. Today i will jog 3 round of a stadium here. My only rest day in the week is Friday.

Yes, for your information, Im taking carb just only during 2 hours after workout. Im sleeping normally now even though trying to fight my insomnia.

Im doing Max-OT training and yes that is the max weight i can do with 6reps.

Cheers mate, hoping to here from you soon.

btw, can anyone answer my question about the whey protein? can i take it?

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Added on May 18, 2010, 12:50 amJust doing another 1.5km of jogging today for my cardio session.

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Added on May 19, 2010, 7:56 pmUpdates.

Bent Over Barbell row 2*8
Close Grip V Bar Pull Down 2*8
Pull Ups Machine 2*6
Cable Row 1*6

Deadlift 2*6
Barbell Shrug 1*10

Dumbell Press 3*8
Military press 4*6
Dumbell Side Lateral 2*6

Lying Skull Crushers 2*8
Triceps Press Down 2*8
Seated Overhead Triceps Extensions 1*10

ps,still cannot do the normal pull ups. Maybe because of my weight. Please advice?

This post has been edited by Cotton Diesel: May 19 2010, 07:56 PM

remember to check the 'do not combine with previous post' haha.

neways, if u can do pull ups, machine is fine but if u wana get stronger to be able to pull up do negatives. hang from pull up n try to not fall to the floor straight. eventually ull b able to resist more n more n soon ull b able to do 1 rep pull up! keep it up n ull b able to do more.

Max-OT is for intermidate, you're new? How is your form? Hopefully you're not throwing away your form for more heavier weights. I'm still working on form myself.

As for the whey protein, yes you can take them if your meals are not enough for what should you take every day. 1 to 1.5 pounds of protein times your bodyweight.

Another, I thought carbs needed before workout for energy?

not so new and not so pro la. hehehe. being in gym for a year now doing wight training but in no direction. Lately been disciplining ,myself to do with a plan.

Sure a about that whey protein thingy. So damn tempting la watching my gym mates having their whey protein. hahaha.

About the carbs i think, yes it is after la. maybe before also can depends on your target. for me, losing weight.

just treat pull ups like any other exercise. if not using the machine then you do negatives, but if you have access to the pull up machine just use the counter balance weights and slowly reduce as you improve.

Ohh so your form must be better than mine. Haha. Well, I'm quite sure on the whey protein. It is use for recovery and muscle grow. So if you gain anything because of protein, you'd be getting muscles. Unless you're not doing any workouts, so it possibly would turn to fat from the exceed protein intake. I think, this what I've read. Fix me, if anything isn't right.

Well mate i think maybe gonna clear this fat on my body for about 3 months first. after that start taking protein for breakfast n workout for another 3 months. Than if progress is seen, i will start on whey for breakfast, pre, post and supper then.

Another 1.5km jog today! looking to improve my distance next time! I need time!! hahaha



This post has been edited by Cotton Diesel: May 21 2010, 12:36 AM

Today log entry

Straight bar curl
Standing Dumbell Curl
EZ Bar Curl

Leg Raise Weighted
Cable Crunch

Flat Barbell Benchpress
Incline Barbell Bench Press
Incline Dumbell Press

1 Arm Overhead Dumbell Press
Dumbell Kickback
Cable press down
Lying Skull Crusher

Confuse on cable crunch here. Please advise

Rest day for me today.

Just normal sit up, crunches, lateral crunches and some pull ups.

Cardio day

How long does it take for you to run 1.5 km out of curiosity? And on the treadmills or road?

And if you're using MAX-OT, how come you're only doing 3 sets per exercise from what I can see?

Good luck with your weight loss plan and best of luck with your progress. =)

1.5km about 15-20 minutes. i am low. hahaha. Long slow distance. About the rep, if i can do it, i will just push more. Thanks for ur cnc there. Much appreciated mate. thanx.

20 minutes isn't LSD. Some would argue even 60 mins isn't LSD.

Best of luck again!

As long as i feel i am burning something or get tired. it will be ok. my cardio sucks la.

My last night workout. Crowded day in the gym.

Leg Extension
Squat
Leg Press
Lunges
Stiff Leg Deadlift

Pullups
Barbell Row
Pull Downs
Low Pulley Row V Bar
Low Pulley Row Straight Bar

Alternate Dumbbell Curl

Doesn't make it long slow distance.

might help if you recorded the weights you are lifting. its a journal, after all..just stating the exercise wont be much info if you want to refer to it in the future

Enlighten me about Long Slow Distance please?

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Added on May 25, 2010, 3:49 amNoted. Thanks mate

This post has been edited by Cotton Diesel: May 25 2010, 03:49 AM

Miss today activity. Need to accompany gf to dentist.

Today Workouts

Military Press 20 kg 3x10
Dumbbell side laterals 8kg 3x10
Dumbbell Bent Laterals 6kg 3x10
Shrugs 30kg 3x10
Low Pulley Row 60lbs 3x10

Neck Flexion 5kg 3x10
Neck Side Flexion 5kg 3x10
Neck Extension 5kg 3x10

Seated Calf Raise 30kg 3x10
Standing Calf Raise 150lbs 3x10
45 degree Calf Raise 60kg 3x10

Leg Raise 15
Crunch 15
Side Crunch 15 per side

Wrist Curl 10kg 3x10
Reverse Wrist Curl 3x10

Meals

Woke up late, missed breakfast

Snack
Cashew nuts

Lunch
Rice and Ayam masak merah

Post workout
Beef hot dog
milk

Yesterday missed cardio for an emergency reason.

Today hit at gym

Squat 40kg 3x6

Standing calf raise 100kg 1x10

Straight Bar curl 15kg 2x6
Alternate dumbbell curl 10kg 2x6
Cable curl 20kg 1x6

Lying Skull Crusher 15kg 2x6
Cable press Down 20kg 2x6
Dumbbell Kickback 10kg 1x6

Wrist curl 15kg 2x8
Dumbbell Wrist curl 15 kg 1x8

You did seated press or normal standing military press? I see your laterals quite high, your military should be higher than just 20kgs. Try heavier, you can !

I do the seated one. Which one is better? Yeah, will try 30kg next time. Thanks for the encouragement! Really appreciate it though.

If seated, do the dumbbell shoulder press. Darklight did say that db shoulder press hits more.

Noted! Thanks a lot mate! but do you know why?

No lol. I kinda blur in technical part of exercise. Can't understand much. If I read that it hits more, then I go try, if it feels any good then I stick to it for a couple of weeks.

But, a routine like Starting Strength or MadCow's, they say better don't change anything because they're proven to work.

Thanks mate. Will take note. Am currently on Max-OT. Later will try other program. Another 2 months i think.

Updates

Military press 30kg 3x6
Dumbbell Press 10kg 2x6
Dumbbell side lateral 8kg 2x8

Barbell Shrugs 60kg 2x6
Upright Rows 30kg 2x6

Cable Pull Downs 8 plates 3x6
Seated Cable Row 6 plates 3x6
Barbell bent row 30kg 2x6

Good morning 20kg 3x66

Bench press 20kg 3x6
inc bench press 20kg 3x6



This post has been edited by Cotton Diesel: Jun 2 2010, 06:47 PM

Updates

Squat 40kg 3x6
45 degree leg press 100kg 2x6
Stiff leg deadlift 40kg 2x6

Standing calf raise Full weight plates 2x6

Incline bench press 30kg 3x6
Bench press 30kg 3x6
Decline bench press 20kg 1x6

Not doing forearm because of wrist pain.

Bent over barbell row 40kg 4x6
Close grip v bar pull down 8 plates 2x6
Cable row 4 plates 1x6

Deadlift 30kg 2x6
Barbell shrug 80kg 1x6

Dumbbell press 20kg 3x6
Military press 20kg 2x6
Dumbbell side lat 8kg 2x6

Lying skull crusher 20kg 2x6
Triceps press down 7plates 2x6
Seated overhead triceps extension 4 plates 1x6

Hi dude, how thing going on??
from you workout it seen like you dont do cardio, may i know why ??

@CD
Are you purposely deads 30kgs ?

Im doing cardio alternately with weight training day.

yes. why?

Just wondering why the poundage is only that. Great hehe, keep lifting brah

too light huh? what is your rcmndtn wight?

You squat 40, should be able to DL 50 atleast. However, if doing 50 would ruin your form, then try sticking to same weight as squat. The exercise was named Deadlift for a reason.

Thanks Will try later. I am confuse with the weight i am suppose to lift

Updates

Straight bar curl 15kg 2x6
Standing dumbbell curl 20kg 2x6
Ez bar curl 15kg 1x6

Flat barbell bench press 30kg 2x6
Incline barbell bench press 30kg 2x6
Incline dumbbell press 20kg 1x6

1 arm overhead dumbbell press 8kg 1x6
Dumbbell kickback 5kg 1x6
Cable press down 10plates 1x6
Lying skull crusher 15kg 1x6

How thing going on there mate??