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.

---

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

---

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

22/7/11 Friday
Back,Traps

Bent Over Rows:
2*20*10kg
1*15*12.5kg
1*12*15kg
1*10*16kg
1*8*16kg

Lying DB Row:
2*15*10kg
2*10*10kg
2*8*10kg

Incline DB Row:
2*15*10kg
2*10*10kg
1*8*10kg

Seated Cable Rows
2*15*60lbs
Dropset to failure 50-40-30-20lbs

Pulldowns
2*15*30lbs
2*10*40lbs
1*8*50lbs

BB Shrug:
2*30*15kg
2*30*17.5kg
2*20*20kg

This post has been edited by alexooi17: Jul 22 2011, 06:58 PM

Why you wanna look like Randy Orton anyway?

because he have a nice body ?getting fit is the aim tho..he have that just nice body.not too massive..

25/7/11 Monday
Chest

Bench Press:
1*15*10kg
1*12*15kg
2*10*20kg
1*8*25kg

Incline Bench Press:
1*10*10
2*10*15
1*15*10

Machine Flies:
1*15*50lbs
1*12*60 lbs
1*10*70 lbs
2*8*80 lbs

didnt do leg because still feeling soreness.

26/7/11 Tuesday
Leg

Squat :
1*25*18kg
1*20*27kg
1*20*36kg
1*15*45kg
1*10*45kg

Leg Extension :
1*20*30lbs
1*15*40 lbs
1*12*50 lbs
1*10*60 lbs
1*8*70 lbs

Leg Press :
5*20*50kg

Calf raises:
2*20*20kg
2*15*25kg

today had my first protein..250ml milk with 1 scoop of dy elite whey..and its so thick =.=" i add more water later on..is this ok ?to add water to make it more diluted..lol

This post has been edited by alexooi17: Jul 26 2011, 12:42 PM

You might as well get a tanning bed then

As long as u finished the whole thing u will get the same amount of protein so shouldn't be a problem

thanks..lolx

all sifus,im getting bored of my diet already..everyday smell oats n bread till boring..is there anything i could substitute them with ?oats very clean but i smell few weeks,bored d..

This post has been edited by alexooi17: Jul 26 2011, 05:29 PM

27/7/11 Wednesday
Biceps

Alternating DB Hammer Curls:
2*10*5kg
4*10*7.5kg

Barbell Curls:
2*15*5kg
2*10*10kg
2*8*12.5kg

Preacher Curl:
4*10*6.5kg

28/7/11 Thursday
Shoulder

DB Laterals:
3*15*6.5kg
1*20*5kg

Shoulder Press:
3*15*6.5kg
2*20*5kg

Arnold Presses:
2*15*5kg
2*10*6.5kg


sad that i cant lift heavier like last week..my left shoulder start hurting again which is caused by old injuries that i got 6 years ago.

deep in my heart i think there is something wrong with my left shoulder rotator cuff =.="
when im in shoulder press position..it will hurt..

This post has been edited by alexooi17: Jul 28 2011, 06:51 PM

29/7/11 Friday
Back,Triceps

Bent Over Rows:
2*20*15kg
2*12*20kg
2*8*25kg

Seated Cable Rows
2*15*60lbs
Dropset to failure 50-40-30-20lbs

Pulldowns
2*20*30lbs
2*12*40lbs
2*8*50lbs

Alternating single arm pushdown:
2*20*10lbs
2*12*20lbs
1*30*10lbs

Overhead Extension:
2*20*7.5kg
2*15*10kg
1*8*10kg

Closegrip bench press:
2*20*2.5kg
2*15*5kg
2*25*2.5kg

Bench Dip:
1*20*BW
6*15*BW


This post has been edited by alexooi17: Jul 29 2011, 07:54 PM

.

This post has been edited by hoxy: Jun 13 2012, 05:48 PM

will noted on the bench dip..

im doing shoulder press with dumbbell..my elbow is at the side..same line with my shoulder..my hand is in 90 degrees which is "L" on ready position and i just push up to make my hand straight b4 returning to ready position again..elbow flaring forward as in half butterfly position ?

i think im good on bench press..i retract my shoulder and i just lower the bar till my elbow is parallel to my spine or simply say,a complete "L" didnt go lower than that as some people say that will put pressure on my shoulder..

thanks for the comment bro..will keep on lifting well.i would like to cut in december tho to see what is my body progress..thanks again mate

01/8/11 Monday
Chest

Bench Press:
1*15*10kg
2*10*20kg
1*8*20kg
1*15*15kg and dropset to failure


Incline Bench Press:
2*10*10kg
1*8*15kg
1*15*10kg

Machine Flies:
1*15*50lbs
1*12*60 lbs
1*10*70 lbs
1*8*80 lbs
1*8*80lbs and dropset to failure

do some modification to my routine as today im fasting.. hope that this is better than not working out the whole month.

My bukak puasa diet

250hl + 1 scoop whey
rice + 150g chicken breast
veges + 1 banana+some papaya
and water
xD

This post has been edited by alexooi17: Aug 1 2011, 08:30 PM

02/8/11 Tuesday
Leg

Leg Extension :
1*15*40lbs
1*13*50 lbs
1*12*60 lbs
1*10*70 lbs
1*10*80 lbs
1*8*90lbs

Leg Press :
5*20*59kg

Leg Curl:
3*12*40lbs


didnt manage to do other as it is occupied ..

This post has been edited by alexooi17: Aug 2 2011, 11:50 PM

Just went to see doctor today and she ask me to take it easy on my left shoulder and wrist..she gave me some med and see how it go from there..if still not ok,she will arrange for a MRI for me

04/8/11 Thursday
Bicep

Alternating DB Hammer Curls:
2*12*5kg
1*12*7.5kg
1*10*7.5kg
1*8*7.5kg

Alternating DB Curls:
2*12*5kg
1*12*7.5kg
1*10*7.5kg
1*8*7.5kg

Concentration curls:
4*10*5kg

Zottman Curls:
3*10*5kg
1*10*7.5kg



This post has been edited by alexooi17: Aug 5 2011, 08:19 PM

05/08/11 Friday
Back

Bent Over Rows:
1*12*20kg
2*10*20kg
2*8*25kg

Seated Cable Rows
2*15*60lbs
Dropset to failure 50-40-30-20lbs

Pulldowns
2*15*40lbs
2*12*50lbs
2*8*60lbs

today feel so exhausted =.="

08/8/11 Monday
Chest

Bench Press:
1*15*10kg
2*10*20kg
1*8*20kg
1*15*15kg and dropset to failure


Incline Bench Press:
2*10*10kg
1*8*15kg
1*15*10kg

Machine Flies:
1*15*50lbs
1*12*60 lbs
1*10*70 lbs
1*8*80 lbs
1*8*80lbs and dropset to failure

bro i suggest you focus on adding weights rather than doing dropsets so early on. you can do dropsets much much later when you plateau somewhere and need variety to your workouts.

owh,because im fasting now.don't have that much energy for it..but will try my best..

09/08/11 Tuesday
Back

Bent Over Rows:
1*12*18kg
2*10*27kg
1*8*32kg

Seated Cable Rows
1*12*40lbs
1*10*50lbs
1*8*60lbs

Pulldowns
1*12*40lbs
1*10*50lbs
1*8*60lbs

Db Row
1*12*10kg
3*10*10kg

T-bar Row
2*12*10kg
1*10*12.5
1*10*10kg

i had seen some guys teach other guys to stay on their knees with back straight and pull the pulldown bar down and he claims that the exercise is for back..is it true ?because it looks like he is working his shoulder with straight back and pulling the bar down straight



This post has been edited by alexooi17: Aug 13 2011, 12:12 PM

12/8/11 Friday
Bicep,tricep

Alternating DB Hammer Curls:
3*12*5kg
1*10*7.5kg

Alternating DB Curls:
3*12*5kg
1*10*7.5kg

Bb Curl:
3*12*10kg
1*10*12.5kg

Zottman Curls:
4*12*5kg

Reverse Grip pushdown:
4*10*40lbs

Close grip pushdown:
4*10*40lbs

Overhead extension:
4*10*10kg

this week have been a trial and error phase for me in fasting month.. not much activity because im starting to lose weight..yet i still wanna bulk till december..will see what i can do..

16-6-11


15-8-11


after 2 month..

This post has been edited by alexooi17: Aug 15 2011, 01:26 PM

15/8/11 Monday
Chest

*Bench Press:
1*12*EB
1*10*9kg
1*8*18kg

**Chest Press Machine :
1*12*?
2*10*?
1*8*?

Incline Bench Press:
2*10*9kg



* switching from smith machine bench press to olympic bar.
** Dont know what is the weight on the machine. Go by feel. Last set could only do 8 reps with 2-0-2-0

Dude, imo you should do more, just nine sets? How long did you take to complete this anyways?

i know it is little compared to my previous workout and all but really energy is not on my side.. fasting month had pretty much disturb my workout .. I would say around 40 minute include 3-5 min rest after one type of workout. I do it with slow tempo for bench press. 3-0-2-0 i think.

after break fast i just eat around 6 tablespoon of rice with 200g chicken,veges and soup .. on midnight that day i vomit 6 time at 12am till 4am. I can't down rice b4 i start fasting, so i just take 5 tbs of oats with milo and 5 egg whites for the whole day. I just do what I could to focus on my muscle when lifting and luckily i stress enough to have doms today.

16/08/11 Tuesday
Back

Bent Over Rows:
1*12*18kg
2*10*27kg
1*8*32kg

Seated Cable Rows
1*12*40lbs
1*10*50lbs
2*10*60lbs

Pulldowns
1*12*40lbs
1*10*50lbs
2*10*60lbs

Db Row
1*12*10kg
3*10*10kg

Why are you fasting, alex OOI? Nice workouts but you may want to try more weight?

haha, Its just something I do.. I have some story behind it. . That is the weight that I could handle with correct form for now. Will try increase weight after fasting month and see if I could do it with right form,If not I will stick to current weight yet ..lol

today food :

brown rice
150g chicken breast
4 egg whites
mushroom soup
500ml HL with 1 scoop whey
multivits

This post has been edited by alexooi17: Aug 17 2011, 05:32 AM

19/8/11 Friday
Bicep,tricep

Alternating DB Hammer Curls:
1*12*5kg
3*10*6.5kg

Alternating DB Curls:
1*12*5kg
3*10*6.5kg

DB Side Curls:
4*10*5kg

Zottman Curls:
4*12*5kg


Close Grip Db bench press:
3*12*7.5kg
1*10*11kg

DB Kickback:
4*10*5kg

Overhead extension:
4*12*10kg

now im taking off from training for about 2 weeks till after raya.. just now at 4am i did a 3 set of 20reps pushup ..
and this is my first time being able to do it. before this i manage to do only 1 set of 10 and 1 set of 8 .
i dont know where the energy come from tho

05/9/11 Monday
Chest

Bench Press:
1*10*9kg
1*10*13.6kg
1*10*18kg

Incline Bench Press:
1*10*9kg
1*10*13.6kg
1*10*18kg

Decline Bench Press
1*10*9kg
1*10*13.6kg
1*10*18kg

Cable Flies:
1*12*40lbs
1*10*50 lbs
1*8*50 lbs


First training after 2 weeks off..start off easy on it. next week gonna be a blast.

07/9/11 Wednesday
Leg

Leg Extension :
1*15*80lbs
1*12*100 lbs
1*10*110 lbs
1*8*130 lbs

Leg Curl:
1*15*30lbs
1*12*40lbs
1*10*50lbs
1*8*50lbs

Leg Press :
5*20*50kg


*First leg training after 2 weeks off
**First day taking superpump max and I dont feel anything of it.. take at 8.20pm ,start workout at 9.30pm.
***After the leg press, I'm having a heavy nausea. after 40 min,i throw up..with my superpump max.

08/09/11 Thursday
Back

Bent Over Rows:
1*15*20kg
1*12*29kg
1*10*29kg
1*8*29kg

Seated Cable Rows
1*12*50lbs
1*10*60lbs
1*8*70lbs
1*6*80lbs

Pulldowns
1*12*50lbs
1*10*60lbs
1*8*70lbs
1*6*80lbs

Db Row
1*12*10kg
2*10*10kg

12/9/11 Monday
Chest

Bench Press:
1*12*9kg
1*10*18kg
1*8*20.2kg
1*6*20.2kg

Incline Bench Press:
1*12*5kg
1*10*9kg
1*8*13.6kg
1*4*18kg

Cable Flies:
1*15*30lbs
1*12*40 lbs
1*10*40 lbs
1*8*40lbs

Pushup :
2 sets to failure.

13/9/11 Tuesday
*Shoulder. Traps

Shoulder press :
4*12*5kg

Front,side,rear Lateral:
4*10*5kg

Arnold Press:
4*10*5kg

Shoulder press machine:
3*10*feel


**Shrug:
1*15*
2*12*
2*10*
1*15*

* After stop doing shoulder for months due to rotator cuff injury, I had start it again today and it feel great. Hope not much problem on it.
** Go by feel as the machine dont have any numbers.



This post has been edited by alexooi17: Sep 19 2011, 11:41 AM

19/9/11 Monday
Chest

Bench Press:
1*12*9kg
1*10*18kg
1*8*20.2kg
1*6*20.2kg

Incline Bench Press:
1*12*5kg
1*10*9kg
1*8*13.6kg
1*4*18kg

Cable Flies:
1*15*30lbs
1*12*40 lbs
1*10*40 lbs
1*8*40lbs

Pushup :
2 sets to failure.

*need to replan.All the last minute happen things is ruining my schedule..hope there is no more incident happen..

---

Added on September 19, 2011, 6:27 pmmy weight stucked at 74kg now.. -.-

This post has been edited by alexooi17: Sep 19 2011, 06:27 PM

20/9/11 Tuesday
Shoulder. Traps

Shoulder press :
4*12*5kg

Front,side,rear Lateral:
4*10*5kg

Arnold Press:
4*10*5kg

Shoulder press machine:
3*10*feel


**Shrug:
1*15*
2*12*
2*10*
1*15*


** Go by feel as the machine dont have any numbers.

21/9/11 Wednesday
Leg

Squat :
1*15*18kg
1*20*20kg
1*15*20kg
1*20*20kg

Leg Extension :
1*15*80lbs
1*15*90 lbs
1*12*100 lbs
1*10*110lbs
1*8*130 lbs

Leg Press :
5*15*50kg

Calf raises:
4*20*20kg

This post has been edited by alexooi17: Sep 21 2011, 01:13 PM

15/10/11 Saturday
Chest

Flat Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*8*51.6

Incline Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*8*51.6

Decline Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*6*51.6


was too bz to update journal.. new sem start.anyway,here is my latest progress.

20/10/11 Thursday
Biceps

Barbell curl:
1*14*10kg
1*14*15kg
1*12*17.5kg
1*10*20kg
1*8*20kg

Close Grip BB curl
1*14*10kg
1*14*15kg
1*12*17.5kg
1*10*20kg
1*8*20kg

Preacher curl
1*14*60lbs
1*12*70lbs
1*10*80lbs
1*6*80lbs

6/03/12 Tuesday
Back

Deadlift
1*12*70
1*10*75
2*10*80
1*8*84

T-bar row
1*12*40
1*12*50
1*8*60

V-grip pulldown
1*12*100lbs
1*10*110lbs
1*7*120lbs

cable bicep curl
1*12*80lbs
2*10*90lbs

9/3/12 Friday
Chest

Flat bench
1*12*54
1*10*58
1*10*60
1*8*60

Incline
1*12*40
1*10*44.6
1*8*44.6

Cable Flies
3*10*20lbs

10/03/11 Saturday
Leg

Squat
1*12*59
1*12*68
1*10*77
1*8*77

Leg Press
1*10*94.6
1*10*114.6
1*8*119.6
1*8*123

calf raises
3*10*35kg