INFO

Age : 20
Height : 176 cm
Weight : 73kg

Diet


9am : 2 eggs with 2 slice of bread and an egg in a hot milo and 100g chicken breast and multivitamins.
12pm : salad with 100g chicken breast and bananas
3pm : 250ml HL choc milk with 5tablespoon oats and 1 bananas with 2 eggs white
4pm : workout
post : banana with milk+1 scoop whey.
7pm : 100g chicken breast with rice,mushroom soup,vegetables,sardin fish.
10pm : HL with oats.

13/7/11
Chest

Incline DB Bench Press: 4 sets of 8 reps
Flat Bench Press: 4 sets of 15-12-10-8 reps
bench db flies : 4 sets of 10
Pushups: 3 sets of 10
Butterfly machine : 3 sets of 8

This post has been edited by alexooi17: Sep 6 2011, 11:13 AM

u do realise randy orton is pretty big, 110kg....

yeah,he is tall too..but you look at him,his body is just nice to see and not like batista which is extra big..

so any tips?and is there anything that i could faster my muscle recovery except consuming protein powder?im still a student.

any item that i could easily reach around me ? sorry for the many2 question.still a newbie

Hey man , dun worry bout getting "big" going to take u years to reach batista size. First off for ur height, ull probably need to be high 80s in kg to be rAndy orton size. Follow A standard bodybuilding routine found in the stickies. Btw ur first few months of training, if u do it right ull add alot of muscles. This is called newbie gain,after which ull be lucky to add a kilo or two of muscles. Its going to be a long journey. U need to revamp ur diet , its not enuff , refer to the stickies. Try to do ur cardio after lifting weights not b4 because u need the energy for lifting weights

now im thinking how is the right way i should gain my weight?the 80kgs is lean muscle after cutdown or when im bulking btw ?

i have friends that want to build up but he is too skinny and he is asking too.what should he consume to prepare his body for weight and muscle b4 cutdown.

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Added on June 15, 2011, 3:31 pmand bulking as in eat everything u can or is there a proper bulking diet ?lol

This post has been edited by alexooi17: Jun 15 2011, 03:31 PM

Ask him to apply 6 meals per day and eat like mad (healthy food only). Don't forget to hit the gym. Just build up, don't bother for cutting part first.

14/7/11
Diet

9am : noodles with an egg and 100g chicken breast and multivitamins.
12pm : starfruit juices with 100g chicken breast
3pm : 250ml HL choc milk with 5tablespoon oats and 1 bananas with 2 eggs white
3.45pm : 250ml water with glucose 2 tablespoon.
4pm : workout
7pm : 100g chicken breast with rice,some veges and plain soup.
10pm : HL with oats.

Biceps,Triceps and shoulder

Pushdowns: 3 sets of 12 repetitions
French Curls: 4 sets of 8-12 repetitions
Overhead Triceps Ext: 3 sets of 8-12 repetitions
Alternating DB Curls: 3 sets of 10 repetitions
Alternating DB Hammer Curls: 3 sets of 10 repetitions
Barbell Curls: 4 sets of 10 repetitions

Side Laterals: 3 sets of 10 repetitions
Front Laterals: 3 sets of 10 repetitions
Rear Laterals: 3 sets of 10 repetitions
Arnold Presses: 3 sets of 10 repetitions
Shoulder Presses : 3 sets of 10 repetitions

This post has been edited by alexooi17: Jul 14 2011, 07:43 PM

18/7/11 Monday
Legs

Squat :

1*15*10
1*15*15
1*15*17.5
1*10*20
1*8*25

Calf raises :

1*15*10
1*12*15
1*10*17.5
1*10*22.5

Lunges :

1*6*20
1*5*20
1*4*20

Deadlift :

1*10*10
1*10*10
1*10*10
1*10*10



This post has been edited by alexooi17: Jul 19 2011, 05:59 PM

19/7/11 Tuesday
Chest

Bench Press:
1*15*7.5kg
1*15*11kg
1*10*13.5kg
1*8*15kg
1*8*15kg

DB flies :
1*15*6
1*15*6
1*10*7.5
1*8*7.5

Whats your goal?

looking like randy orton ..i know it is a long way..

ya bro,smith machine bench press or barbell bench press is better?

Go for free weight.

How do you count the weight for the bench press,per side or total?

ok,the bench press i done yesterday is using dumbbell at home. so it is 15kg db which the heaviest i had. sadly, not much feeling tho..i dont even feel DOMS today.

You need to find a way to go heavier,i curled more than 15kgs just now bro!

u only workout at home and u wanna look like randy orton?

only a day i workout at home.need to be so offensive?

20/7/11 Wednesday
Triceps

Pushdown:
1*15*20lbs
1*15*30lbs
1*12*30lbs
1*10*30lbs

DB kickback:
2*15*2.5kg
1*12*5kg
1*10*5kg

SkullCrusher:
1*15*5kg
1*13*5kg
2*10*7.5kg

Overhead Extension:
2*15*7.5kg
2*10*10kg
1*6*10kg


Bench Dip:
2*13
2*10
1*5*3kg

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Added on July 20, 2011, 1:54 pmnoted bro..will just use the db for shoulder and biceps perhaps ?Thanks for the hint..

This post has been edited by alexooi17: Jul 20 2011, 07:08 PM

was just wondering..not trying to be offensive in any way

anyways,saw ur tricep workout

would ditch the pushdowns and kickbacks for close grip bench and DB overhead extensions..as i believe ur goal at the moment is getting more mass

and ur diet needs to be heavier.. 3500-4000cals

nope,just forget what happen..close grip bench..will try that next week and ya,i forgot to mention bout the overhead extension..that is y i wonder what is missing from my journal..lolx..3500 is damn much for me.. i dont think i can chew down that much things as i mention my diet b4,its already quite hard to chew all that food..thanks for the advice bro..will motivate myself to continue working out..

21/7/11 Thursday
Shoulder, Biceps

Side Laterals:
1*15*5kg
1*12*6.5kg
1*8*7.5kg
1*20*5kg

Front Laterals:
1*15*5kg
1*12*6.5kg
1*8*7.5kg
1*20*5kg

Rear Laterals:
1*15*5kg
1*12*6.5kg
1*8*7.5kg
1*20*5kg

Shoulder Press:
1*15*5kg
1*12*6.5kg
1*10*7.5kg
2*8*8.5kg

Arnold Presses:
1*10*5kg
1*10*6.5kg
2*8*6.5kg

Alternating DB Hammer Curls:
2*10*6.5kg
4*10*7.5kg

Barbell Curls:
1*12*5kg
1*10*7.5kg
1*10*10kg
1*8*11.5kg

cant do db curl because my left wrist have injuries history.

This post has been edited by alexooi17: Jul 21 2011, 05:57 PM