I'm sorry I didn't know how to bump my thread so I closed the original one and reopened another thread.

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Well, I got myself measured today.
At 170cm tall, I weight 72.6kg and have a 18% bodyfat percentage with a BMR of about 1780 kcal.

I'm not fat per se, but I want that 6 pack to show. I lost a lot of weight (10kg) last summer after my first year at uni in the UK because I came home fat and my parents didn't recognize me. So far I have maintained a fluctuating weight of between 68kg-72kg. I went back for 2nd year and maintained a good routine all year long with a proper diet. Only problem is my regular intake of alcohol. I'm a student. Go figure.

Today's my rest day so tomorrow's workout will be posted. Currently on a 3 days on 1 day off routine.

Day 1 : Chest
Day 2 : Core (Heavy deads & abs)
Day 3 : Back
Day 4 : Rest day
Day 5 : Shoulders
Day 6 : Legs
Day 7 : Arms

I used to take the piss out of people who had an "arm day". But recently I figured, why not? Throw in some ab work at the end as well. Any suggestions

Offtopic: I think i f'-ed up my rotator cuff a few days ago from trying to bench too heavy for too many reps alone. I can't do pullups cause it hurts when I raise my arms, when benching, it hurts like crazy when the bar goes down to my chest. Tried an overhead press and that hurts too. Is it a rotator cuff injury?

Also, I wanted to get on the 1x20 squat routine. But I figured I want to lose all the bodyfat first. Worry about the 6 week 1x20 squat routine when I get back to the UK, when its colder and I don't need to worry about a summer body.

Looking forward to positive feedback!

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Added on August 9, 2011, 1:24 pmSo I’ve been out of commission for the past 2-3 weeks, went for acupuncture and was advised to stay out of the gym. Deepest apologies. Yesterday I hit the gym and was surprised. Broke a personal record.

Deadlift
60kg x 15
80kg x 10
100kg x 8
120kg x 3
140kg x 1 (PERSONAL BEST. Previous was 130kg)

It felt pretty easy but was pretty knackered from a long day at work so I just did a 1 rep max and moved on.

Shrugs
60kg x 15
70kg x 12
80kg x 10
90kg x 8

I normally work my core along with deadlifts but I was feeling a little itchy for some arm work.

Underhand Grip Pullups
BW x 10 for 3 sets

Dumbbell curls
30lbs x 12 for 4 sets

Cable bicep curl
12.5kg x 20
17.5kg x 15
21.5kg x 10

That’s about it


This post has been edited by Aaron33: Aug 10 2011, 10:56 AM

nice on the deadlifts

Chest Day!

Dumbbell Bench (Weights per side)
30lbs x 20 (warm-up)
45lbs x 15
60lbs x 12
70lbs x 10
75lbs x 8 (with random spotter)
80lbs x 6 (with random spotter)

Incline Barbell press (Noticed a strange feeling at my elbow/tricep area, pushed on)

20kg (Empty bar) x 20
40kg x 15
50kg x 12

After the last set, I couldn’t bear it anymore. It wasn’t so much a sharp pain, just a feeling of numbness plus dull soreness. Could it be my elbow joint due to lockout on a heavy bench set?

I struggled through the rest.

Machine flys
33( I think it’s in kg, correct me if I’m wrong) x 20
40 x 15
47 x 12
54 x 10

Cable Crossovers
40 (Again not sure if it’s in kg or lbs) x 20
45 x 20
50 x 16
60 x 12

This time the pain was unbearable so I didn’t do my burnout sets of pushups/swissball pushups. Went home and iced my elbow. Not feeling any pain whatsoever this morning. What the hell?

nice workout there, if you're unsure whether you really fatigue your chest, after your chest workout, do a set of dip, if you barely do a rep and your hand shake like hell, you're spent...

LOL this is exactly how i measure up my chest workouts!
anyways, TS you loaded too much weight on your previous workouts or did an exercise with bad form. i've experienced the same symptoms before when i kinda pushed too hard and took too heavy a weight. resulted in bad form and subsequent elbow problems.

went away after a while so its all good. my guess would be your 80lbs db press with spotter. my rule of thumb is usually only take dbs you can manage for 3 reps at least by yourself when using a spotter. if trying heavier db's for the first time, shoot for at least 6 reps without a spotter on the current weight before progressing to heavier weights.

oh, to make a new post tick the 'do not combine with previous post' when making a new post

This post has been edited by mikehuan: Aug 11 2011, 04:47 PM

dead lifts are overrated...

why so?

Thanks for the comments! My girlfriend was over for the weekend, so other than the ample cardio I've been doing I've done nothing with my diet and training as I stayed with her in her hotel in KL.

Today's workout back in the gym.

DB Shoulder Press
30lbs x 20
45lbs x 15
60lbs x 12
65lbs x 10
65lbs x 8 (Fail )

Machine Press (Not the gay ones with the cables, but you actually have to load weight plates up on this)
20kg per side x 15
20kg x 15
15kg x 20
10kg x 25

Front lateral raise
20lbs x 15
25lbs x 12
30lbs x 10

Side lateral raise
20lbs x 15
(Someone was hogging the 25lbs at this point and didn't want to share )
30lbs x 12 x 2 sets

Rear lateral flys
20lbs x 15
25lbs x 12
25lbs x 12

Upright row
45lbs x 15
55lbs x 12
65lbs x 10

Dips to burn out
Only managed 2 sets of 10 reps.

20 minutes on the cardio bike!

Thanks for the comment. I read an article on T-nation regarding the guy doing 13k pullups in a month. Not sure if you've seen it. According to him, pullups done in huge volume puts strain on your elbow and I think that's what happened to me. I installed my own pullup bar at home last month and I've been pushing myself to go up to 100pullups a day (Ugly as they may be at the 6-7th set)

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Added on August 16, 2011, 11:42 pmYou don't make such a sweeping ridiculous statement without any proof whatsoever to back it up and not respond! You sound like the personal trainers that tell people "SQUATS MESS UP YOUR KNEES"

This post has been edited by Aaron33: Aug 16 2011, 11:42 PM