Monday Shoulder

Military Press 10 kg 10/10/10/10/10/10/10/10

front lateral raise 5kg 10/10/10/10/10/10/10/10

dumbell press 12.5 kg 10/10/10/10/8

Tuesday Chest

Inclinded Bench Press 40kg (including bar) 10/10/10/10
44.5 (including Bar) 8

Bench Press 37kg (including Bar) 10/10/10/10
39.5kg (inclung Bar) 8

Declinded Bench Press 37kg (including Bar) 10/10/10/10

Inclined Fly 7.5kg 12/12/12/12

Dumbbell Fly 5kg 12/12/12/12

Wednesday Biceps + Triceps

Dumbbell Curl 12.5kg 10 each hand x 4

Dumbbell Triceps Extension 12.5kg 10/10/10/10

Dumbbell Concentration Curl 12.5kg 10 each hand x 4

Cable Pushdown

Barcell Curl 10kg 10/10/10/10

One Arm Triceps Extension 5kg 10/10/10/10

Thursday Back

Chin up 6

Lat pull down 6 weights plate (duno whats the exact weight) 10/10/10/10

cable row 8 weights plate (duno whats the exact weight) 10/10/10/10/10/10

Dumbell Raise 10kg 10 each hand x 3

Dumbbell shrug 12.5kg 8/8/8

My first workout journal... Any pro and sifu pls comment and advice =) Thanks

uve been working out awhile havent you? quite strong on the bench dude!

anyways seems pretty okay la, what's your goal? add your short term and long term goals to your log to keep you on track

erm ok la i think i've been working out for 1 year plus =)
main target is to get lean muscle

icic.. try to have short term goals like stuff u wana achieve in the next 3 months? like get your bodayfat% to 10% or lower.. or like get your weight up.. i dono man.. to get lean muscle is very general.. n if you dont make your goals clear you'll be doing the same thing without checking on your progress so far and changing things up if necessary.. keep it up bro

Thanks bro.. Hmm i dont wanna gain weight or lose weight atm, currently im 165cm with 53kg..
btw i wanna cut my bodyfat, i think its my short term goal atm =)
i'm not fat actually, just that sadly to say that i've had an annoying tummy =(

cutting most probably will make u lose weight. unless u have the best diet in the world. the other way is to gain more muscle first, then cut. cuz muscle helps burn fat, even when u are sleeping.. it definitely burns more consistently and a higher rate than your single cardio sessions everyday. provided u have enough muscle on you. anyway if u cut now, wats there to show? if not enuf muscle on u u cut then left bones n muscle, the skinny kind. not a buff fit kind.

im in ur situation too but im working on getting bigger n more muscles first. then oni i cut