Trying to keep track of my workout.I work out 5 days a week for 2 hours or so.

Age: 20

Height:182cm

Weight: 105-110kg (fu.cking fat,i know)

Started training seriously bout a year ago.been going gym since i was 16 but buang masa ny la.
just try this try that

Location:right now im on a three month break so i train in some neighbourhood gym in ipoh.once i get back to kl it'll be at sports toto fitness centre in times square.

Goals: trying to get as strong as i can.hope that the journal will help me keep track and get some c&c if im doing anything wrong.

Diet:Not that strict la.trynna keep my calories down.but i get my protein frm steamed chicken,fish,eggs and etc
no supplements whatsoever for now.

weights in kg.

Mondays workout

Flat bench press
set 1-60kgx15
set 2-70kgx12
set 3-80kgx10
set 4-100kgx6

Incline bench press
set 1-40kgx20
set 2-50kgx15
set 3-60kgx12
set 4-80kgx8

Decline bench press
set 1-60kfx15
set 2-70kgx10
set 3-80kgx8

Pullovers
set 1-30kgx15
set 2-35kgx12
set 3-40kgx6

Dumbell flyes
3 sets but i forgot the weights.later update again

Cable Standing Fly
set 1-10kgx30
set 2-15kgx20
set 3-17.5kgx15

This post has been edited by Mudkippz: Aug 11 2011, 08:26 PM

Day 2 - Shoulders

Barbell Behind Neck Press
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 45kg x 10
Set 4 - 60kg x 7

Dumbbell Shoulder Press
Set 1 - 10kg x 15 (each side)
Set 2 - 20kg x 12
Set 3 - 25kg x 10

Dumbbell Lateral Raise
Set 1,2,3 - 7.5kg x 15,10kg x 10 (superset-each side)

Dumbbell Front Raise
Set 1,2,3 - 10kg x 15 (each side)

Barbell Shrug
Set 1,2,3 - 60kg x 18

Barbell Upright Row
Set 1 - 20kg x 18
Set 2 - 30kg x 12
Set 3 - 40kg x 10

Day 3 - Back

Pull-up*
Set 1 - 3 x BW
Set 2 - 2 x BW
Set 3 - 2 x BW
Set 4 - 2 x BW

Barbell Bent-over Row
Set 1 - 40kg x 15
Set 2 - 60kg x 12
Set 3 - 70kg x 10

Cable Seated Row**
Set 1 - 130 x 15
Set 2 - 140 x 12
Set 3 - 150 x 10
Set 4 - 160 x 8

Cable Pulldown**
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Cable Close Grip Pulldown**
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Dumbbell Bent-over Row
Set 1 - 20kg x 18
Set 2 - 30kg x 12
Set 3 - 40kg x 8

Barbell Deadlift***
Set 1 - 60kg x 15
Set 2 - 80kg x 10
Set 3 - 100kg x 8
Set 4 - 120kg x 6
Set 5 - 130kg x 3
Set 6 - 135kg x 2


*My pull-ups suck big time.Time to lose some fat.

**I assume the weights are in lbs because the machine doesn't say

***Had to do dead lifts last cos my workout partners all didnt want to do. Couldn't grip the bar properly at set 5 and 6.Tried the hook grip but felt like my thumbnail gonna come off.

A bit over a year i think.
before that i did lift weights but very inconsistent.
cos when i started studying i stopped going to the gym.then whenever i came back for my 3 month semester break i would go all out.
but last year i decided to join a gym in kl and taking things a little more serious.
my diet need alot of work honestly,esp when i go back to kl.
plus,i memang abit big boned and frame.so maybe thats why.

This post has been edited by Mudkippz: Jul 28 2011, 01:57 AM

Have to try to lose.no choice.
but having more fun bulking up.
maybe when i get back to kl.



This post has been edited by Mudkippz: Jul 28 2011, 09:47 PM

Day 4 - Bicep + Forearm

Underhand Chin-up*
Set 1 - 3 x BW
Set 2 - 2 x BW
Set 3 - 2 x BW
Set 4 - 2 x BW

Barbell Curl
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10

Barbell Preacher Curl
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10

Dumbbell Curl
Set 1 - 12.5kg x 15
Set 2 - 15kg x 12
Set 3 - 17.5kg x 10
Set 4 - 20kg x 8

Barbell Hammer Curl
Set 1 - 10kg x 15
Set 2 - 20kg x 12
Set 3 - 30kg x 10

Overhead Cable Curl
Set 1,Set 2,Set 3 - 15kg each side x 15

Barbell Wrist Curl
Set 1 - 20kg x 20
Set 2 - 25kg x 15
Set 3 - 25kg x 15

Barbell Reverse Wrist Curl
Set 1 - 10kg x 20
Set 2 - 15kg x 15
Set 3 - 15kg x 15

* My BW exercises all still suck due to all the extra BW.

Day 5 - Legs

Barbell Full Squat
Set 1 - 60kg x 15
Set 2 - 80kg x 12
Set 3 - 100kg x 10
Set 4 - 110kg x 10

Lever 45° Leg Press
Set 1 - 200kg x 15
Set 2 - 250kg x 12
Set 3 - 280kg x 10

Barbell Half Squats
Set 1 - 120kg x 15
Set 2 - 130kg x 12
Set 3 - 135kg x 10

Leg Extension*
Set 1 - 130 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Leg Curls
Set 1 - 30kg x 15
Set 2 - 40kg x 12
Set 3 - 50kg x 10

Standing Calf Raise
Set 1 - BW x 30
Set 2 - BW x 30
Set 3 - BW x 30
Set 4 - BW x 35

*I assume its lbs since the machine doesnt say.

This post has been edited by Mudkippz: Jul 29 2011, 09:23 PM

Haha.thanks bro.
And yeah.started with like half a rep and slowly going up la.
hope to be able to do ten in a row.
but i have a feeling the only way im gonna reach that is to lose weight.

Day 6 - Triceps

Triceps Dip*
Set 1 - 5 x BW
Set 2 - 4 x BW
Set 3 - 3 x BW
Set 4 - 3 x BW

Barbell Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 60kg x 12
Set 3 - 70kg x 10

Skull Crusher
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 35kg x 10
Set 4 - 40kg x 10

Dumbbell Kickback
Set 1 - 12.5kg x 15
Set 2 - 15.0kg x 12
Set 3 - 17.5kg x 10

Cable Pushdown (with V-bar)
Set 1 - 30kg x 15
Set 2 - 40kg x 12
Set 3 - 50kg x 10

Cable Pushdown (with rope)
Set 1 - 20kg x 18
Set 2 - 30kg x 12
Set 3 - 40kg x 10

Dumbbell One Arm Triceps Extension
Set 1 - 8kg x 12
Set 2 - 8kg x 12
Set 3 - 8kg x 12

Barbell Triceps Extension
Set 1 - 20kg x 15
Set 2 - 20kg x 15
Set 3 - 25kg x 12
Set 4 - 30kg x 10


*BW kantoi as usual.



This post has been edited by Mudkippz: Aug 3 2011, 08:32 PM

Missed out the last two days cos dad got admitted to hospital.So starting again with back today.

Day 7 - Back

Pull-up
Set 1 - 3 x BW
Set 2 - 2 x BW
Set 3 - 2 x BW
Set 4 - 2 x BW

Barbell Bent-over Row
Set 1 - 50kg x 15
Set 2 - 60kg x 12
Set 3 - 80kg x 10

Cable Seated Row*
Set 1 - 130 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Cable Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Cable Close Grip Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Dumbbell Bent-over Row
Set 1 - 20kg x 18 / each side
Set 2 - 40kg x 10 / each side
Set 3 - 40kg x 10 / each side

Barbell Deadlift**
Set 1 - 60kg x 15
Set 2 - 80kg x 10
Set 3 - 100kg x 8
Set 4 - 120kg x 6
Set 5 - 130kg x 4
Set 6 - 140kg x 2


* I think its in pounds.machine doesnt say
** Grip hasnt improved at all.need a way around it.straps maybe

Day 8 - Bicep + Forearm

Underhand Chin-up*
Set 1 - 3 x BW
Set 2 - 2 x BW
Set 3 - 2 x BW
Set 4 - 2 x BW

Barbell Curl
Set 1 - 20kg x 15
Set 2 - 40kg x 12
Set 3 - 45kg x 10
Set 4 - 50kg x 6

Barbell Preacher Curl
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10
Set 4 - 50kg x 6

Dumbbell Curl
Set 1 - 12.5kg x 15
Set 2 - 15kg x 12
Set 3 - 17.5kg x 10
Set 4 - 20kg x 8

Overhead Cable Curl
Set 1,Set 2,Set 3 - 15kg x 15 / each side

Zottman Curl
Set 1 - 20kg x 12
Set 2 - 20kg x 10
Set 3 - 25kg x 8

Barbell Wrist Curl
Set 1 - 20kg x 20
Set 2 - 25kg x 15
Set 3 - 30kg x 12

Barbell Reverse Wrist Curl
Set 1 - 10kg x 20
Set 2 - 15kg x 15
Set 3 - 15kg x 15

This post has been edited by Mudkippz: Aug 4 2011, 11:06 PM

Day 6 - Triceps + abit of shoulder

Triceps Dip*
Set 1 - 5 x BW
Set 2 - 5 x BW
Set 3 - 4 x BW
Set 4 - 4 x BW

Barbell Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 60kg x 12
Set 3 - 80kg x 6

Skull Crusher
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10
Set 4 - 50kg x 6

Dumbbell Kickback
Set 1 - 12.5kg x 15
Set 2 - 15.0kg x 12
Set 3 - 17.5kg x 10

Cable Pushdown (with V-bar)
Set 1 - 30kg x 15
Set 2 - 40kg x 12
Set 3 - 50kg x 10

Cable Pushdown (with rope)
Set 1 - 20kg x 18
Set 2 - 30kg x 12
Set 3 - 40kg x 10

Dumbbell One Arm Triceps Extension
Set 1 - 8kg x 12
Set 2 - 8kg x 12
Set 3 - 10kg x 10

Barbell Triceps Extension
Set 1 - 20kg x 15
Set 2 - 20kg x 15
Set 3 - 25kg x 12
Set 4 - 30kg x 10

Dumbell Shrugs
Set 1 - 20kg x 12
Set 2 - 25kg x 10
Set 3 - 30kg x 10

Upright Row
Set 1 - 20kg x 12
Set 2 - 30kg x 10
Set 3 - 40kg x 8

I heard upright rows not good for shoulder joint.?



This post has been edited by Mudkippz: Aug 9 2011, 01:22 AM

Day 7 - Chest

Flat bench press
set 1-60kgx15
set 2-70kgx12
set 3-80kgx10
set 4-100kgx6
set 5-90kgx6

Dumbell Incline press
set 1-20kgx20
set 2-20kgx15
set 3-25kgx12
set 4-30kgx8

Dumbell Decline bench press
set 1-20kfx15
set 2-25kgx10
set 3-25kgx8
set 4-30kgx6

Pullovers
set 1-30kgx15
set 2-35kgx12
set 3-40kgx6

Cable Standing Fly
set 1-10kgx30
set 2-15kgx20
set 3-17.5kgx15

Day 8 - Shoulders

Barbell Press
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 45kg x 10
Set 4 - 60kg x 6

Dumbbell Shoulder Press
Set 1 - 10kg x 15 (each side)
Set 2 - 20kg x 12
Set 3 - 25kg x 10

Dumbbell Lateral Raise
Set 1,2,3 - 7.5kg x 20,10kg x 15 (superset-each side)

Dumbbell Front Raise
Set 1,2,3 - 10kg x 15 (each side)

Reverse Fly
Set 1,2,3 - 12.5 x 15

Barbell Upright Row
Set 1 - 20kg x 18
Set 2 - 30kg x 12
Set 3 - 40kg x 10

This post has been edited by Mudkippz: Aug 10 2011, 01:24 AM

Day 9 - Back

Pull-up
Set 1 - 4 x BW
Set 2 - 3 x BW
Set 3 - 3 x BW
Set 4 - 3 x BW

Barbell Bent-over Row
Set 1 - 50kg x 15
Set 2 - 60kg x 12
Set 3 - 70kg x 10

Cable Seated Row*
Set 1 - 150 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Cable Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 160 x 7

Cable Close Grip Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Dumbbell Bent-over Row
Set 1 - 20kg x 18 / each side
Set 2 - 30kg x 16 / each side
Set 3 - 30kg x 15 / each side

Barbell Deadlift**
Set 1 - 60kg x 15
Set 2 - 80kg x 10
Set 3 - 100kg x 8
Set 4 - 120kg x 6
Set 5 - 130kg x 3

*weight in lbs i think

Thanks bro.I've been doing isometric holds on the top of my pull-ups.Maybe its helping.

---

Added on August 11, 2011, 8:11 pm17" finally

This post has been edited by Mudkippz: Aug 11 2011, 08:11 PM

Day 10 - Bicep + Forearm

Underhand Chin-up*
Set 1 - 4 x BW
Set 2 - 2 x BW
Set 3 - 3 x BW
Set 4 - 2 x BW

Barbell Curl
Set 1 - 20kg x 15
Set 2 - 40kg x 12
Set 3 - 45kg x 10
Set 4 - 50kg x 6

Barbell Preacher Curl
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10
Set 4 - 40kg x 8

Dumbbell Curl*
Set 1 - 12.5kg x 15
Set 2 - 15kg x 12
Set 3 - 17.5kg x 10
Set 4 - 20kg x 8

Overhead Cable Curl
Set 1,Set 2,Set 3 - 15kg x 15 / each side

Zottman Curl
Set 1 - 20kg x 12
Set 2 - 20kg x 10
Set 3 - 25kg x 8

Barbell Wrist Curl
Set 1 - 20kg x 20
Set 2 - 25kg x 15
Set 3 - 30kg x 12

Barbell Reverse Wrist Curl
Set 1 - 10kg x 20
Set 2 - 15kg x 15
Set 3 - 15kg x 15

*did very slow negatives.hurt like a b****.feels like i pulled a neck muscle

Day 11 - Legs

Barbell Full Squat
Set 1 - 60kg x 15
Set 2 - 80kg x 12
Set 3 - 100kg x 10
Set 4 - 110kg x 9

Lever 45° Leg Press
Set 1 - 200kg x 15
Set 2 - 250kg x 12
Set 3 - 280kg x 10

Barbell Half Squats
Set 1 - 120kg x 15
Set 2 - 130kg x 12
Set 3 - 135kg x 10

Leg Extension*
Set 1 - 130 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Leg Curls
Set 1 - 30kg x 15
Set 2 - 40kg x 12
Set 3 - 50kg x 10

One leg Standing Calf Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Set 4 - BW x 19

*I assume its lbs since the machine doesnt say.