Hi, I'm new to bb. Been workout for 1 & half month. Still a lot to learn. Feel free to brain wash me.

Body type: Ectomorph
Previous: 57KG
Current: 65.5KG
Duration: 3 month
Target: 70KG
Height: 175CM

Nutrition:
1. Breakfast - 7.30AM
- ON Serious Mass x 2 scoop+HL Milk
- Banana
- 2x Omega-3 whole egg
- Organic Rolled Oats
- 2 tablet of Fish oil
2. Tea break - 10.00AM
- 2x Gardenia whole grain + Peanut butter
- 1xHL Milk 250ml
- Yogurt 150ml
3. Lunch - 12.30 Noon
-'chak fan' with fish and 2 vege
4. Tea break - 4.00PM
- 2x Gardenia whole grain + Peanut butter
- 1xHL Milk 250ml
- Yogurt 150ml
5. Dinner - 7.00PM
- Chicken rice/Chicken breast/beef meat
6. Supper - 10.00PM
- ON Serious Mass x 2 scoop+HL Milk

Post Workout:
- Myofusion 1&1/2 scoop



This post has been edited by wts6819: Jul 8 2011, 10:27 PM

---

Added on May 18, 2011, 11:15 am15/05/2011: Biceps
1. Barbell Curls - 5KGx10, 8KGx10, 8KGx10, 10KGx8
2. Dumbbell Concentration Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10 (left and right)
3. One Arm Dumbbell Preacher Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10 (left and right)
4. Barbell Preacher Curl – 10lbsx10, 10lbsx10, 10lbsx10 (bar weight not included)
5. Dumbbell Hammer Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10

17/05/2011: Chest
1. BB Flat Bench Press – 20lbsx10, 20lbsx10, 20lbsx10, 20lbsx10
2. BB Incline Bench Press – 10lbsx10, 20lbsx10, 20lbsx10, 30lbsx8
3. Dumbbell Fly – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10
4. Dumbbell Bench Press – 10lbsx10, 25lbsx10, 30lbsx10, 35lbsx10, 35lbsx10
5. Dumbbell Pullover – 10lbsx10, 35lbsx10, 35lbsx10, 35lbsx10
Rest 60 - 90 second every set. Rest 5min every exercise.

---

Added on May 21, 2011, 2:25 pm18/05/2011: Shoulder

1.Barbell Shoulder Press - 40lbsx10, 40lbsx10, 50lbsx10, 50lbsx10
2.Dumbbell Arnold Press - 20lbsx10, 20lbsx10, 25lbsx10, 25lbsx10
3.Dumbbell Shoulder Press - 20lbsx10, 20lbsx10, 25lbsx10, 25lbsx10
7.Barbell Upright Row - 10KGx10, 10KGx10, 10KGx10

21/05/2011: Chest
1. BB Flat Bench Press – 40lbsx10, 40lbsx10, 50lbsx10, 60lbsx6
2. BB Incline Bench Press – 40lbsx10, 40lbsx10, 50lbsx8, 50lbsx6
3. Dumbbell Fly – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10
4. Dumbbell Bench Press – 25lbsx10, 25lbsx10, 30lbsx10, 30lbsx10
5. Dumbbell Pullover – 10lbsx10, 35lbsx10, 35lbsx10, 35lbsx10

Back
1. Close grip Seated Cable - 5KGx10, 10KGx10, 20KGx10, 25KGx10

23/05/2011: Biceps
1. Barbell Curls - 8KGx10, 8KGx10, 10KGx10, 10KGx10
2. Dumbbell Concentration Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10 (left and right)
3. One Arm Dumbbell Preacher Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10 (left and right)
4. Barbell Preacher Curl – 10lbsx10, 10lbsx10, 10lbsx10 (bar weight not included)
5. Dumbbell Hammer Curl – 10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10


25/05/2011: Shoulder
1.Barbell Shoulder Press - 40lbsx10, 50lbsx10, 50lbsx10, 50lbsx10
2.Dumbbell Arnold Press - 20lbsx10, 20lbsx10, 25lbsx10, 25lbsx10
3.Dumbbell Shoulder Press - 20lbsx10, 20lbsx10, 25lbsx10, 25lbsx10
4.Barbell Upright Row - 10KGx10, 10KGx10, 10KGx10
5.Dumbbell One Arm Lateral Raise -10lbsx10, 15lbsx10, 15lbsx10, 15lbsx10


28/05/2011: Chest
1.Smith Bench Press
- 85lbsx10
- 95lbsx10
- 95lbsx10
- 105lbsx8

2.Smith Incline Bench Press
- 85lbsx10
- 85lbsx10
- 85lbsx10
- 95lbsx8

3.Dumbbell Fly - 15lbsx10 (4set)
4.Dumbbell Bench Press - 10lbsx10, 25lbsx10, 30lbsx10, 30lbsx10
5.Dumbbell Pullover - 35lbsx10 (4set)
6.BB Bench Press
- 65lbsx10
- 65lbsx10
- 75lbsx10
- 75lbsx10
*very pain day.

30/05/2011: Biceps & Back
1.Assisted Close Grip Chin-up (kneeling)
2.Assisted Pull-up (kneeling)
3.Assisted Underhand Chin-up (kneeling)
4.Cable Pulldown
5.Barbell Curls - 10KGx10, 8KGx10, 10KGx10, 10KGx8

This post has been edited by wts6819: Jun 5 2011, 10:15 PM

i dont get the records. how is it possible that you're lifting almost the same weights for shoulders, biceps and chest?

I not sure. But chest workout doesn't count with olympic bar weight. Please advise bro.

add the olympic bar weights? its still contributes to total weight ya know

Olympic bar weight at 45lbs. Am I correct? Thanks.

yeaps

1/06/2011: Shoulder
1.Barbell Shoulder Press
- 40lbsx10
- 50lbsx10
- 50lbsx10
- 50lbsx10

2.Dumbbell Arnold Press
- 25lbsx10
- 25lbsx10
- 25lbsx10
- 25lbsx10

3.Dumbbell Shoulder Press
- 25lbsx10
- 25lbsx10
- 30lbsx10
- 30lbsx10

4.Dumbbell One Arm Lateral Raise
- 10lbsx10
- 10lbsx10
- 10lbsx10
- 10lbsx10


This post has been edited by wts6819: Jun 5 2011, 10:13 PM

Back to workout after my cousin bring me drink liquor and beer for 4 days straight.

05/06/2011: Chest

1.Smith Bench Press
- 85lbsx10
- 95lbsx10
- 95lbsx10
- 105lbsx10

2.Smith Incline Bench Press
- 85lbsx10
- 95lbsx10
- 105lbsx10
- 105lbsx10
- 115lbx6

3.Dumbbell Fly
- 15lbsx10 (3set)
- 20lbsx10

4.Dumbbell Bench Press
- 10lbsx10
- 25lbsx10
- 25lbsx10
- 30lbsx10
- 30lbsx10

5.Dumbbell Pullover
- 35lbsx10 (4set)

---

Added on June 6, 2011, 8:21 pm06/06/2011: Biceps & Back

1.Assisted Close Grip Chin-up (kneeling)

2.Assisted Pull-up (kneeling)
- 36KGx10 (3 set)
- 32KGx6

3. Close Grip Cable Pulldown
- 27KGx10 (2 set)
- 32KGx10 (2 set)

4.Cable Pulldown
- 27KGx10(3 set)
- 32KGx10(1 set)

5.Barbell Curls
- 10KGx10
- 10KGx10
- 10KGx10
- 10KGx10

This post has been edited by wts6819: Jun 11 2011, 01:01 PM

08/06/2011: Shoulder
1.Barbell Shoulder Press
- 50lbsx10
- 50lbsx10
- 60lbsx10
- 60lbsx10

2.Dumbbell Arnold Press
- 25lbsx10
- 25lbsx10
- 30lbsx10
- 30lbsx10

3.Dumbbell Shoulder Press
- 25lbsx10
- 25lbsx10
- 30lbsx10
- 30lbsx10

4.Dumbbell One Arm Lateral Raise
- 10lbsx10
- 10lbsx10
- 10lbsx10
- 10lbsx10

5.Dumbbell Seated Rear Lateral Raise
- 10lbsx10
- 10lbsx10
- 10lbsx10
- 10lbsx10

Question: Do I need more compound workout?

11/06/2011: Chest

1.Smith Bench Press
- 85lbsx10
- 95lbsx10
- 105lbsx10
- 115lbsx10
- 125lbsx10

2.Smith Incline Bench Press
- 85lbsx10
- 95lbsx10
- 105lbsx10
- 115lbsx10
- 115lbsx10

3.Dumbbell Fly
- 15lbsx10
- 20lbsx10
- 20lbsx10
- 20lbsx10

4.Dumbbell Bench Press
- 10lbsx10
- 25lbsx10
- 30lbsx10
- 35lbsx10
- 35lbsx10

5.Dumbbell Pullover
- 35lbsx10 (4set)

6. Lever Seated Fly
- forgot the weight.

---

Added on June 13, 2011, 8:38 pm13/06/2011: Biceps & Back

1.Assisted Close Grip Chin-up (kneeling)
- 36KGx10
- 32KGx10
- 32KGx10

2.Assisted Pull-up (kneeling)
- 32KGx10
- 27KGx6
- 27KGx8

3. Close Grip Cable Pulldown
- 27KGx10 (2 set)
- 32KGx10 (2 set)

4.Cable Pulldown
- 27KGx10(3 set)
- 32KGx10(1 set)

5.Barbell Curls
- 10KGx10
- 10KGx10
- 10KGx10
- 12.5KGx10

This post has been edited by wts6819: Jun 13 2011, 08:38 PM

15/06/2011: Shoulder
1.Barbell Shoulder Press
- 50lbsx10
- 60lbsx10
- 60lbsx10
- 60lbsx10

2.Dumbbell Arnold Press
- 25lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

3.Dumbbell Shoulder Press
- 25lbsx10
- 30lbsx10
- 30lbsx10
- 35lbsx10

4.Dumbbell One Arm Lateral Raise
- 10lbsx10
- 10lbsx10
- 15lbsx10
- 15lbsx10

5.Dumbbell Seated Rear Lateral Raise
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

6.Dumbbell Front Raise
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

7. Close Grip Chin Up
- 10x4set

---

Added on June 21, 2011, 8:31 am20/06/2011: Biceps & Back

1.Assisted Pull-up (kneeling)
- 32KGx10
- 32KGx8
- 32KGx10
- 32KGx10

2.Close Grip Cable Pulldown
- 32KGx10
- 32KGx10
- 37KGx10
- 41KGx10

3.Cable Pulldown
- 32KGx10
- 32KGx10
- 37KGx10
- 37KGx10
- 41KGx6

4.Barbell Curls
- 10KGx10
- 10KGx10
- 12.5KGx10
- 12.5KGx10

5. Cable Seated Row
- forgot the weight. (4set)


Just back from vacation. Missed out chest workout. Feel weak yesterday. Gah...

This post has been edited by wts6819: Jun 21 2011, 08:31 AM

22/06/2011: Shoulder

1.Dumbbell Upright Row
- 15lbsx10
- 20lbsx10
- 20lbsx10
- 20lbsx10

2.Dumbbell Arnold Press
- 30lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

3.Dumbbell Shoulder Press
- 25lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

4.Dumbbell One Arm Lateral Raise
- 10lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

5.Dumbbell Seated Rear Lateral Raise
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

6.Dumbbell Front Raise
- 10lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

Got flu. Cant concentrate.

25/06/2011: Chest

1.Smith Bench Press
- 95lbsx10
- 105lbsx10
- 115lbsx10
- 115lbsx10
- 125lbsx10

2.Smith Incline Bench Press
- 95lbsx10
- 105lbsx10
- 115lbsx10
- 115lbsx10

3.Dumbbell Fly
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

4.Dumbbell Bench Press
- 10lbsx10
- 25lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

Cannot push more due to right hand pain after badminton session yesterday. Damn it.

---

Added on June 27, 2011, 9:16 pm27/06/2011: Biceps & Back

1.Assisted Pull-up (kneeling)
- 32KGx10
- 32KGx10
- 32KGx10
- 32KGx10

2.Close Grip Cable Pulldown
- 32KGx10
- 32KGx10
- 36KGx10
- 36KGx10

3.Cable Pulldown
- 36KGx10
- 36KGx10
- 36KGx10
- 36KGx10

4.Barbell Curls
- 10KGx10
- 10KGx10
- 10KGx10
- 10KGx10

5. Cable Seated Row
- 36KGx10. (4set)

---

Added on June 30, 2011, 1:13 pm29/06/2011: Shoulder

1.Chest Press (Machine)
- 32KGx10
- 36KGx10
- 36KGx10
- 36KGx10
- 41KGx10

2.Dumbbell Arnold Press
- 30lbsx10
- 30lbsx10
- 35lbsx10
- 35lbsx10

3.Dumbbell Shoulder Press
- 30lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

4.Dumbbell Seated Rear Lateral Raise
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

5.Dumbbell Front Raise
- 10lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

- Rushing for Transformers 3 movie.

This post has been edited by wts6819: Jun 30 2011, 01:14 PM

02/07/2011: Chest

1.Smith Bench Press
- 85lbsx10
- 95lbsx10
- 95lbsx10
- 115lbsx10
- 125lbsx6

2.Chest Press (Machine)
- 36KGx10
- 41KGx10
- 45KGx10
- 50KGx10

3.Dumbbell Fly
- 15lbsx10
- 20lbsx10
- 20lbsx10
- 20lbsx10

4.Dumbbell Bench Press
- 10lbsx10
- 30lbsx10
- 35lbsx10
- 35lbsx10
- 35lbsx10

5.Dumbbell Pullover
- 35lbsx10
- 40lbsx10
- 40lbsx10
- 40lbsx10

Too bad, no Hammer Strength machine at gym.

---

Added on July 4, 2011, 9:38 pm04/07/2011: Biceps & Back

1.Assisted Pull-up (kneeling)
- 32KGx10
- 32KGx10
- 32KGx10
- 27KGx8

2.Close Grip Cable Pulldown
- 36KGx10
- 36KGx10
- 36KGx10
- 36KGx10
- 41KGx8

3.Cable Pulldown
- 36KGx10
- 36KGx10
- 36KGx10
- 36KGx10
- 41KGx6

4.Barbell Curls
- 10KGx10
- 12.5KGx10
- 12.5KGx10
- 12.5KGx10
- 12.5KGx10

5.Cable Seated Row
- 41KGx10. (4set)

6. Deadlift
- 15KGx10
- 15KGx10
- 15KGx10
- 15KGx10
- 15KGx10
*First time doing. My form sucks. Need to watch youtube again.

---

Added on July 8, 2011, 10:26 pm08/07/2011: Shoulder

1.Barbell Behind Neck Press
- 70lbsx10
- 75lbsx10
- 80lbsx10
- 85lbsx10

Supersetted with Dumbbell Arnold Press
- 15lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

2.Barbell Military Press
- 65lbsx10
- 75lbsx10
- 85lbsx10
- 85lbsx10

3.Dumbbell Shoulder Press
- 30lbsx10
- 30lbsx10
- 30lbsx10
- 30lbsx10

4.Dumbbell Seated Rear Lateral Raise
- 10lbsx10
- 15lbsx10
- 20lbsx10
- 20lbsx10

5.Dumbbell Front Raise
- 10lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10

6.Dumbbell One Arm Lateral Raise
- 10lbsx10
- 15lbsx10
- 15lbsx10
- 15lbsx10



This post has been edited by wts6819: Jul 8 2011, 10:26 PM

12/07/2011: Chest

1.Incline Bench Press
- 75lbsx10
- 85lbsx10
- 85lbsx10
- 95lbsx10

2.Chest Press (Machine)
- 45KGx10
- 50KGx10
- 56KGx10
- 59KGx8

3.Dumbbell Fly
- 15lbsx10
- 20lbsx10
- 20lbsx10
- 20lbsx10

4.Dumbbell Bench Press
- 10lbsx10
- 30lbsx10
- 35lbsx10
- 35lbsx10
- 35lbsx10

5.Dumbbell Pullover
- 35lbsx10
- 35lbsx10
- 35lbsx10
- 35lbsx10