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

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

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

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

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

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

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.

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

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

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

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