elo ive been working out for about 1yrs ++ ...i think its about time i write about my workout and let sifu here comment abit...

my stats
height : 175cm
weight : 74kg

my diet
morning : 500g fish steam ...
pre workout : 5g creatine + 1scoop NO explod
post workout : 1 scoop whey
lunch : anything involves rice
dinner : 500g fish steam...boneless fillet btw with some rice + eggs occasionally
before sleep : 1 scoop whey

my workout routine
shoulder
dumbbell military press x 2 (18kg each)
barbell upright row x 2 (20kg each)
shrugs x 2 (22kg each)

back
deadlift x 3 ( 40 , 50 , 60kg )
barbell bentover row x 2 ( 40kg total )
pull up x 2 ( 45 kg )

chest
bench press x 4 ( 10kg x 20 reps)

core
plank x 4 (no count )

arm
triceps push down /equivalent x 4
biceps curl / equivalent x 4

all those exercise not including warmup sets...finished all in less then 1h45mins ..1mins rest or less between each workout..i did all dat 3 times a week...on non weight days threadmill 30mins with some abs workout ...sometimes i do skip cardio days tho...


This post has been edited by yeezai: Mar 26 2011, 04:30 PM

what was ur weight a year ago? i'm curious

it was 59kg ...9% body fat...i look like drug addict ...

So, you will want to gain weight? Man, you need to eat MORE.

i need to get rid of my excess fat on my abs now....lol...already gained 15kg in bulking stage...

Oh, edited the old post. Good to hear that.
So, cutting phase now? HIIT?

i think it will be a long way for cutting phase hehe....my waistline increase dramatically during bulking up...