Hello, my name is Chee Ming, welcome to my journal! I'm writing this journal because i want to keep record and share with you guys, and get some advise, too.

Height : 173cm
Weight : 64kg
Chest : 37 inch
Shoulder : 19 inch
Arm : 12.5 inch

*updated at 19/7/2012
Weight : 66kg
Chest : 38.5 inch
Shoulder : 19 inch
Arm : 13.5 inch

*updated at 26/7/2012
Weight : 69kg

*updated at 1/9/2012
Weight : 64kg

Goal:



My Workout plan

Diet plan.


3 August

[/spoiler]

anything else wanna know? just ask me ok

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Added on May 11, 2011, 12:22 am9th May 2011, this was yesterday.

Did Set A.
Squat.
warm up with the barbell ( forget ady what weight, but very light la )
15kgx5
3x25x5
30x4
- after few months of not hitting gym and didn't stretching before squat, i must say wow, it really hit me hard, leg felt like a vegetables after the training, hahaha )

Bench Press.
warmed up with the barbell
14kgx5
15x5
3x20x5

Bent over barbell Pull.
3x10x5
15x5
15x4
- i think i have bad form here, because thinking back, my leg felt sore when doing the pull, i think most probably my leg is bend.

Diet
BF- cracker + coffee
lunch- char kuey tiao
post workout- Protein shake + fruit + milk
dinner- noodle
supper- 3 eggs


10th May.
BF- Tuna + bread + coffee
lunch- roti telur
teabreak- proteinshake
dinner- rice with some meat and vege
supper- 4 eggs

personal note, i guess i hit the squat real hard yesterday, hitting the gym tmr again, i guess i should change the workout abit to avoid injury, guess i will train other upper part of my body.

This post has been edited by xCM: Jan 1 2023, 03:59 PM

the strong lift and rippletoe's workout plan looks quite similar to me. okay, I will have faith in the program. thanks for encouraging me!
yeah, need to eat more, my diet not enough of protein right? am looking for more food variety because i'm living in a hostel.
and one thing i'm worried of. doing squats and deadlift in the same day, i scare by the time i'm doing deadlift my leg already sore like hell

11th May 2011.
Still having soreness from the previous squats, or DOMS. and i guess i didn't eat enough of nutrition for my recovery. my diet looks protein-less too right? i will try harder to find a better food

so here it goes:
Shoulder Press
2.5kgx8
5x8
7.5x8
7.5x10
10x8
12.5x8
15x5
2x15x5

Bench Press
5kgx8
7.5x8
10x8
12.5x8
15x5
15x5
15x4

no squats for today. i felt bad for altering the routine, but the leg still sore.

---

Added on June 1, 2011, 5:44 pmLong time didn't post. Sorry and here it goes.

16th May

Squat
5x20
2x5x25

Bench Press
3x5x10
5x12.5
4x12.5

Deadlift
1x10
1x12.5
1x15
4x1x17.5
(was working on my technique, first time doing deadlift)



18th May
Squat
5x20
5x22.5
5x25
5x27
5x30

Standing shoulder press
5x5
5x10
5x12.5
2x3x12.5
(Standing and sitting really makes alot of diff and very difficult!)

Barbell Row
5x10
5x12.5
5x15
2x5x17.5
( not much energy already because squat and standing press, leg shaking when doing row, or maybe my techcnique is wrong? )


21th May
Squat
4x5x30

Bench Press
5x25
4x25
3x25

Deadlift
1x15
1x20
1x25
1x30
3x1x25



26th May
Squat
5x30
3x5x31.25
5x30

Standing shoulder press
5x10
2x5x12.5
5x10

Barbell Row
5x10
5x12.5
2x5x15
5x17.5



30th May
Squat
5x25
5x25
5x25

Bench Press
5x20
4x20
5x20
3x20
6x15

Deadlift
1x15
1x25
1x27.5
1x30
1x32.5
( I squat lighter because i know i want to deadlift more today, good decision? )


1st June (Today )
Squat
2x5x30
5x31.25
4x32.5
3x32.5 ( my new max weight )

Shoulder Press ( not standing, because i scare when doing row time no more energy )
5x17.5
3x17.5
2x4x15
5x10

Barbell Row
5x12.5
5x15
5x17.5
2x5x20



On the personal side, in my college gym, nearly all, if not all, are doing bicep curls all those. Only I doing this strength workout. Need to have faith in this program. I noticed some strength gain in me after few weeks of training.
and my diet is around every 3 hour I will eat some foods or drinks with protein, around 20g-30g. Not really sure because some have nutrition label and some don't have. I just eat some protein stuffs, telan it like a man. oh yeah

Thanks for reading! feel free to comment. Need your opinions badly!

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Added on June 6, 2011, 5:43 pm6th June
Squat
5x5x25

Bench Press
5x15
5x17.5
5x20
5x22.5
5x22.5

Deadlift
1x25
1x30
1x30
1x32.5
1x35
1x37.5

Today deadlift made progression. Felt so nice when ripping the weight from the floor!
and the squats are parallel today because i used lighter weights, will increase the weight in next workout.

happy reading btw

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Added on June 9, 2011, 10:02 am7 June
went swimming, swam halfway my left calf cramp. swam about 1 hour 30 minutes.

8 June

Squat-
5x30
5x31.25
3x32.25
1x30
4x30

Standing shoulder press
5x7.5
5x10
5x10
4x10

BB Row
5x10
5x15
5x20
5x22.5
5x25

my BB rows weight increased =)

This post has been edited by xCM: Sep 24 2011, 03:31 PM

Finally I'm heading back to gym. After 3 weeks of semester break.

19th Sept
It was shoulder day!
Did, dumbbell shoulder press x2
dumbbell delt row x2 ( not sure this was the correct exercise name )
Dumbbell front raise x2
barbell press x2
abs exercises to end my workout.
note: x2 is 2 sets. reps i didn't take track. but it's around 8-10

20th Sept
Back day!
pull ups with friend assisting me at the leg
barbell row
dumbbell row

22nd Sept
squat x2
bench press
incline bench press
deadlift

ok that's all. So far, my routine is a mess, need to fix it. And my nutrition is a mess, too. Which makes me can't train on 21st June because muscle still sore, I don't know this is right or not, but I listen to my body

and I just lift weights, I lift lighter weight and more reps now, because previously I lifted heavy ( for me it's heavy, at least )

this weekend I will try to make a new workout routine.. and btw, meats and milk is so expensive. Really need to spend alot on food to recover already and my place here does not have kitchen, only have hot water dispenser. Need to be more creative !



This post has been edited by xCM: Jun 9 2012, 07:46 PM

hi everyone, I've been mia for quite long. half a year? I didn't update because I was lazy. I joined fitocracy and logged my data at there. But then now I'm back.

9 June
Cable lats pull down
10 x 50 lbs
10 x 60 x 2
10 x 70 x 1

Cable row
10 x 50 lbs
10 x 70 lbs x 3

Dumbbell Row
10 x 12.5 kg x 3
3 x 15 kg x 1

Deadlift
6 x 20kg
3 x 40kg
3 x 60kg

Preacher curl
10 x 10 kg
12 x 15 kg
8 x 20 kg

Please point out if I did any mistakes or anything. Have a nice day

11 June 2012.

Incline barbell bench press
10 x 20 kg
10 x 30 kg
8 x 40kg

Barbell bench press
10 x 20 kg
10 x 30 kg
8 x 50 kg
4 x 60 kg

DB bench press
10 x 10 kg
10 x 20 kg
10 x 20 kg

DB fly
10 x 5 kg
10 x 10kg
8 x 10 kg

DB pullover
10 x 10 kg x 2

* After incline bench press no energy to do bench press. Next time should do bench first instead of incline?

DB Pullover
12 x 15kg x 2
8 x 20kg

Close grip pulldown
12 x 20kg
8 x 30 kg

DB Row
12 x 10kg
8 x 17.5kg

Wide grip row
12 x 20kg
8 x 30kg

Deadlift
10 x 20kg
10 x 30kg
8 x 40kg
1 x 80kg

*trying new workout, found at Bodybuilding
Just wanna add variations. Low rep and high intensity.

some personal updates, i'm sleeping so little and having bad diet due to working part time. T_T

20 June

Flat bench press
12 x 20kg
12 x 30kg
10 x 40kg
8 x 50kg
5 x 40kg

Decline bench press
10 x 20kg
8 x 40kg

Incline bench press
10 x 20kg
8 x 40kg

DB flat fly
10 x 10kg
8 x 15kg

DB isolation bicep curl
10 x 10kg
8 x 12.5kg

Barbell EZ bicep curl
15kg to failure
10kg to failure

Hi alien, thanks for the comment, greatly appreciate it.
urm, I just follow the workout, my bad then.. it was half deadlift, something like that, doesn't require the barbell to put at the floor.
Is it ok? or I just do with low rep heavy weight next time?

about #2, I noticed my upper was lacking compared to my friends and I didn't have many days for gym, so i skipped the leg days as well.. last time i was following the 5x5 training, and did squats everytime i workout, and i felt my leg was bigger than my body ( develop faster than my upper body ). So now maybe balance back first?


25 June.
Barbell Bench Press
10 x 20kg
10 x 40kg
8 x 50kg
8 x 60kg
4 x 70kg
10 x 40kg
10 x 20kg

Incline Barbell Bench Press
10 x 20kg
4 x 20kg
3 x 20kg

Decline DB bench press
10 x 10kg
8 x 17.5kg

DB Fly
10 x 5kg
6 x 10kg

26 June 2012

Back day + bicep.

Pull ups
2x 6 x body weight (67kg)
7 x body weight

DB pullover
12 x 12.5kg
8 x 20kg

Cable close grip pulldown
12 x 60lbs
8 x 90lbs

DB row
12 x 12.5kg
8 x 20kg

Cable wide grip pull
12 x 60lbs
7 x 80lbs

Barbell bend over row
12 x 20kg
2 x 8 x 30kg

Barbell curl
12 x 10kg
8 x 20kg
4 x 30kg ( bad form )

Feel so good after the workout!

---

Added on July 2, 2012, 7:25 pm2 July 2012

Leg press
2x 10x 40kg

Squat
8x20kg
6x30kg
6x60kg
4x80kg

Incline Bench
12x20kg
8x30kg
8x50kg
4x60kg
8x30kg

Bench Press
12x20kg
8x40kg
3x40kg

Flat BB Bench Press
12x10kg
6x20kg
8x20kg

Pull up ( palm face inside, knuckle outside )
3 x 6 x bodyweight (67kg)

*today workout very simple, rushing time. and not enough sleep yesterday. insomnia. and football fever.
*muscle pharm assault arrived today.

This post has been edited by xCM: Jul 2 2012, 10:44 PM

3 July 2012
Back

DB Pullover
12 x 15kg
8 x 22.5kg

Cable Close grip pulldown
12 x 70lbs
8 x 90lbs

DB row
6 x 22.5kg
12 x 17.5kg

Cable wide grip row
12 x 70lbs
6 x 90lbs
2 x 90lbs

Pull up
failed (should put this at beginning)

ok bro, advise noted. keep me updated if you see any wrong with my routines.


4th July.
Leg extension
12 x 10lbs ( not sure it's lbs or kg, it's the plate so i assume in lbs form )
10 x 20lbs
8 x 30lbs

Calf raise
12 x 50kg
10 x 70kg
8 x 70kg

Leg press
12 x 40kg
12 x 60kg
8 x 80kg

Smith Squat
12 x 20kg
4 x 40kg ( failed, not used to squatting with machine, shoulder feels tight )

Leg curl
12 x 10lbs
12 x 20lbs
8 x 30lbs

happy day!

9 July 2012.

Decline DB press
12 x 10kg
8 x 25kg
10 x 20kg

Incline Barbell press
12 x 40kg
3 x 80kg ( testing )
8 x 50kg

flat DB fly
12 x 2.5kg
12 x 10kg
6 x 17.5kg
10 x 15kg

skull crusher
10 x 10kg
10 x 15kg
failed at 20kg

dumbbell press upwards ( tricep, I duno the name )
10 x 5kg
failed at 10kg

Just have some self analyzing few days back.
Started this thread at last year and one year, now only weight at 67kg. Increase 3kg.
There's definately some problem going on.

I set short term goal since last month, increasing 2.5kg every week on some workout e.g. Pullover and db row. In a month i already added 10kg into both exercise. At least this made me happy.

As for now, i will really eat clean. Need to get that packs. To motivate myself and have some results.


10 july 2012
Pull up
6 x bodyweight (67kg)
3 x bodyweight + 2.5kg
6 x bodyweight
4 x bodyweight

Barbell row
12 x 10kg
12 x 30kg
12 x 40kg
8 x 50 kg

Pull over
12 x 17.5kg
4 x 25kg (failed at positive)
2 x 25kg

DB row
12 x 17.5kg
8 x 25kg

Deadlift
2 x 40kg
2 x 50
2 x 60
2 x 80
2 x 1 x 100

Ez barbell bicep curl
12 x 10kg
8 x 20
2 x 30

This post has been edited by xCM: Jul 10 2012, 11:26 PM

11 July 2012

DB bicep curl
10 x 5kg
10 x 12.5kg
3 x 10 x 10kg

Skullcrusher
10 x 10kg
3 x 10 x 15kg

BB Bicep curl
10 x 10kg
10 x 15kg
2 x 10 x 12.5kg

DB french curl
10 x 15kg
10 x 17.5
6 x 17.5
10 x 17.5

* today supposed to be rest day, but something pissed me off so went to gym.



12 July 2012

Leg Press
10 x 75kg
10 x 95
10 x 105
10 x 115
8 x 135
6 x 145
6 x 165

smith squat
10 x 40kg
10 x 50kg
6 x 60kg
4 x 90kg
2 x 110kg

DB lunge
8 x 15kg
10 x 15kg

Calf Press
15 x 75kg
15 x 115kg
15 x 155kg

Cardio
10m on elliptical treadmill

* Is this called volume training?

13 July
DB Seated shoulder press
10 x 10kg
6 x 25kg
8 x 17.5kg
6 x 20kg
2 x 6 x 17.5kg

DB front raise
10 x 5kg
10 x 10kg
3 x 8 x 10kg

DB Lateral Raise
2 x 10 x 2.5kg
2 x 10 x 5kg

DB rear delt raise
10 x 2.5kg
2 x 10 x 5kg
2 x 10 x 10kg

Dip ( bench )
10 x BW
10 x 10kg
10 x 20kg
10 x 45kg
2 x 20
2 x BW

Sit up
2 x 10 x BW
10 x 10kg
2 x 10 x 15kg

15 July
Cardio- Jogging 30minute


16 July
Bench Press (Smith machine)
10 x 40kg
10 x 50
8 x 70
6 x 90
10 x 50

Decline bench press ( Smith )
10 x 40kg
10 x 50kg
8 x 70kg
10 x 40kg

Incline bench press DB
10 x 5kg
10 x 12.5
8 x 17.5
8 x 20
8 x 17.5

Chest fly DB
10 x 5kg
10 x 12.5
6 x 17.5
4 x 20
4 x 17.5

Dip
3 x BW
2 x BW

Sit up
2 x 10 x BW
10 x 10kg
6 x 15kg

17 July
Deadlift
2 x 40kg
2 x 50kg
2 x 60kg
2 x 90kg
2 x 100kg
1 x 130kg

Parallel close grip pull up
6 x BW
8 x BW
4 x 5kg
2 x 5kg
3 x BW

T Bar Row
2 x 6 x 35kg

DB Row
10 x 5kg
10 x 12.5kg
8 x 25kg
8 x 17.5kg
8 x 12.5kg

EZ Bar Curl
10 x 25kg
2 x 55kg

19 / 7 / 2012
Leg.

Squat
6 x 40kg
6 x 50
6 x 60
4 x 90

Smith Squat ( Training partner asked to switch to smith machine )
6 x 60kg
6 x 90
4 x 110
2 x 130

Leg Press
8 x 115kg
8 x 145
6 x 155
6 x 185
4 x 225

Calve raise ( Smith machine )
20 x 40kg
10 x 50
10 x 60
10 x 100
10 x 130

Hanging abs raise
2 x 10 x BW
10 x 5kg
10
10 x 5kg
10
10 x 10kg
10
4 x 10kg
10

Squat DB
2 x 25kg hold 10 sec
25kg hold till failure

20 July
Shoulder Press DB
30 x 5kg
10 x 10
8 x 15
8 x 17.5
4 x 5
8 x 12.5

BB upright row
10 x 30kg
3 x 8 x 35

Lateral raise (DB)
10 x 5kg
2 x 8 x 5kg

DB Front raise
3 x 8 x 5kg

Rear Delt
10 x 5kg
3 x 8 x 10kg

Dips
10 x BW
8 x 20kg

*rushing, complete in around 45 minutes.
*8 rep is good, gives alot of pump!

This post has been edited by xCM: Jul 26 2012, 10:53 PM

23 July 2012
Smith Bench Press
15 x 40kg
12 x 50kg
6 x 70kg
8 x 50kg
10 x 40kg

Smith Incline
20 Degree
12 x 40kg
4 x 70kg

50 Degree
12 x 40kg
8 x 50kg

Smith decline
12 x 40kg
12 x 50kg
6 x 70kg

DB Fly
12 x 5kg
6 x 20kg

DB Incline Fly
6 x 15kg

Squat
6 x 40kg
6 x 60kg
1 x 100kg
4 x 90kg




24th July
DB Row
15 x 5kg
12 x 15kg
10 x 17.5kg x 3

Pull up
7 x BW
3 x BW
3 x BW

Parallel pulldown ( cable, seated )
15 x 20lbs
12 x 50lbs
10 x 60lbs x 3

Wide grip row ( cable, seated )
12 x 50lbs
10 x 60lbs
10 x 70lbs
12 x 70lbs

DB pullover
10 x 10kg
10 x 15kg
8 x 15kg
10 x 10kg




25th July
Cardio 30minute!




26th July
Leg press
10 x 95kg
10 x 125kg
8 x 135kg
8 x 165kg
4 x 195kg
4 x 215kg

Squat
6 x 20kg
6 x 40kg
4 x 70kg
5 x 70kg

Cardio
20 minute!

* updated front page
* changed and have a short term goal now!
* have a look at the diet, is it sufficient for a healthy diet and at the same time have calorie deficit?

This post has been edited by xCM: Jul 26 2012, 11:14 PM