Greetings guys,

I have decided to post up my workout journal here just to keep track of my progress and receive some advice from you guys.

How I started bodybuilding

It all started in the year 2010 after my SPM examinations. I didnt know how to spend my holidays wisely so decided to sign up at a gym and start training. I just love the passion of bodybuilding. Bodybuilding to me is more of a passion and a lifestyle rather then calling it a sport. Bodybuilding has also helped me to be a more disciplined person in my life. In this sport, if one pushes his self far enough, he will succeed.


The way how i stay motivated in this sport is by watching motivtional bodybuilding videos, talking with guys that are experienced in this field and reading up on articles.

Hope to get some feedback's from you guys regarding my workout's

Current height: around 170 cm

Weigh: 95kg's as of last week( 1st December 2012)
90kgs as of 3rd March 2012
87kgs as of 6th April 2012
85kgs as of 10th May 2012
81kgs as of 3rd August 2012

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Added on December 1, 2011, 10:59 amMonday, November 28 2011

Bicep and Tricep day

Alternate Dumbbell Curl

10kgs x 10 ( warm up)

16kgs x 2 x 8

20kgs x 2 x 6

Dumbbell Hammer curl

10kgs x 10

12ks 3 x 10

Machine Preacher curl

33 x 10

47 x 8

54 x 8

60 x 3

Ez Barbell curl

17.5kgs x 8

20kgs x 10

20kgs x reps to failure

Tricep Cable Pushdown

1st using rope

10 x 10

15 x 8

20 x 6

Then using metal v bar

25 x 8

35 x 2 x 10

ended my training with 15 minutes of cardio

This post has been edited by shankar_dass93: Aug 3 2012, 03:39 PM

Tuesday, November 29 2011

Back and Shoulder day

T-Bar row

15kgs x 8

30kgs x 10

45 kgs x 10

55kgs x 7 ( did another set until failure)

Wide Grip lat pulldown

33 x 8

47x 8

57x 6

V-bar Pulldown

60 x 10


Seated Cable row

33 x 10

57 x 3 x 8

Deadlift

30kgs plate 3 x 12

Machine shoulder press

22 x 7

33 or 32( cant recall) 2 x 6

Front delt raise

8kgs x 8

12kgs x 8

14kgs x 5

10 minutes cardio

This post has been edited by shankar_dass93: Dec 1 2011, 01:53 PM

noted. thanks man

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Added on December 1, 2011, 9:52 pmnoted. havent really found a day for that yet.

This post has been edited by shankar_dass93: Dec 1 2011, 09:52 PM

Friday, 2nd December 2011.

chest

was doing chest today but damn, could even lift the amount of weights that i wanted to do, felt really week. I guess this is what happens when i dont get enough sleep in a whole week and have too much of things running in my mind.

dumbbell press

12kgs x 8

16 kgs x 6

16kgs x 7

chess press

33 x 12

47 x 8

52x 2x 7

Butterfly Machine

33 x 8

47 x 4

33 x 10

took about a 20 minutes rest and then did some cardio for about 30 minutes

Leg Workout

seated leg press

120 x 10

160 x 12

240 x 10

160 x 11


Leg Extension

61 x 8

68 x 10

75 x 10


Calf Raise

58 x 10

91 x 12

109 x 10

This post has been edited by shankar_dass93: Dec 2 2011, 09:38 PM

Still working my way up bro. The weights i lift is nothing compared to the big bro's here.

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Added on December 4, 2011, 10:37 pmhey singa89, your lowyat id sounds familiar, do i know you buy any chance ?

This post has been edited by shankar_dass93: Dec 4 2011, 10:37 PM

Monday, 12th December 2011

Biceps/Tricep day

Dumbbell Curl

12kgs x 12

20kgs x 2 x 10

16kgs x 12

18kgs x 6

Dumbbell Alternate Hammer Curl

12kgs x 10

14kgs x 9

Machine Curl

32 x 5

39 x 5

54 x 3

Ez Barbell Curl

15Kgs with bar x 10

20Kgs qith bar x 2 x 10

20kgs plate x 6

20kg plate x 5


Tricep Pushdown

Using V-bar
20 x 10

35 x 8

35 x 4

Using rope

15 x 7

20 x 4

ended my training with a 16 minute cardio

Friday, 9th December 2011.

Back/Shoulders

T-bar row

15kgs x 12

30kgs x 12

45kgs x 8

55kgs x 13 ( with a spotter)

55kgs x 3

45kgs x 8

15kgs x 8


Smith Machine Shrugs
empty bar x 8

30kgs x 8

50kgs x 8

70kgs x 5

70kgs x 4

30kgs x 6


Seated Low Row
40 x 8

67 x 6

57 x 6

47 x 8


Wide Grip Lat Pulldown
33 x 8

57 x 6

47 x 6

V-Bar

67 x 8

33 x 10

Deadlift

30kgs x 6

60kgs x 2 x 5

30kgs x 6

30kgs x 6

Couldnt add much weights to my deadlift as i was really worn out after doing the exercises above. Guess i'm going to do deadlift as my 1st exercise for my next back day.

Military Press

empty bar

2sets x 8 reps


Cardio- 13 minutes

This post has been edited by shankar_dass93: Dec 9 2011, 10:41 PM

Saturday, 10/12/2011

Chest day

Bench press

empty bar x 8

30kgs x 8

40kgs x 8

45 kgs x 6

30kgs x 8

Chest Press

32 x 8

54 x 2 x 8

cant recall the weight( it was 40 something) x 6

32 x 8

Cable Chest Fly

(weights of each side)

10 x 8

12.5 x 8

15 x 7

10 x 8


Cardio

[B]Biceps / Triceps

Dumbbell Curl

10kgs x 18

18kgs x 8

20kgs x 12

20kgs x 10

16kgs x 10

10kgs x 20

Dumbbell Hammer Curl

12kgs x 8

14kgs x 2 x 8

Preacher Curl

32 x 12

54 x 8

54 x 4

39 x 8

Tricep Extension

32 x 12

39 x 8

32 x 8

Tricep Pushdown

V-Bar
25 x 10

35 x 2 x 6

Rope

20 x 8

20 x 6

15 x 7

EZ Barbell Curl

17.5kgs x 12

20kgs x 12

20kgs x 7

20kgs x 8


Didnt do cardio today.

[I]Back / Shoulders

Deadlifts

30kgs x 8

60kgs x 4

65kgs x 4

30kgs x 6

T-Bar row

15kgs x 8

30kgs x 8

45kgs x 2 x 5

15kgs x 6

Fixed Lat Pulldown

130 x 10

190 x 5

145 x 7

115 x 6

160 x 3

Low Row

33 x 8

57 x 6

67 x 4

47 x 6

Front delt raise[/I

10kgs x 2 x 10

12kgs x 4

[I]Wide Grip Pulldown

33 x 8

57 x 5

47 x 6

(using v-bar)

67 x 6

Ended my training with a cardio session( 3.57km)

Friday, 16/12/2011

Chest and Leg Day


Bench Press

Empty Bar x 10

30kgs x 8

40kgs x 8

30kgs x 7

Chest Press

30 x 10

59 x 6

52 x 6

34 x 7

45 x 4

Pectoral Fly

33 x 8

54 x 4

40 x 8

47 x 5

Seated Leg Press

120 x 15

160 x 12

240 x 5

240 x 8

200 x 12


Leg Extension

47 x 10

75 x 10

82 x 10

89 x 6

No cardio today

Biceps / Triceps

Dumbbell Curl

16kgs x 14

20kgs x 12

18kgs x 12

20kgs x 6

8kgs x 18

EZ Barbell Curl

12.5kgs x 12

20kgs x 6

22.5kgs x 5 (weight of plate)

20kgs x 10 (weight of plate)

Tricep Extension

25 x 12

40 x 4

32 x 12

39 x 5

Preacher Curl

53 x 2 x 8

Tricep Pushdown

20 x 12

35 x 2 x 5 (just lost my strength)

14 minutes cardio

[I]Back Day ( short workout as i was in a rush)

T-Bar Row

15kgs x 12

30kgs x 12

45 kgs x 8

55kgs x 13( with a spotter for the last 3 reps)

30kgs x 6

15kgs x 11

Machine Shoulder Press

20 x 8

39 x 2

32 x 5

25 x 5

20 x 5

10 x 8

Standing Military Press

empty bar x 6

20kgs x 2 x 6

Lat Pulldowns

33 x 10

67 x 6

57 x 6

Low Row

33 x 8

57 x 8

57 x 6

Did 3 sets of Pull ups

Cardio

This post has been edited by shankar_dass93: Dec 24 2011, 02:59 AM

Friday, 30th December 2011

Mixed Workout

Military Press

Empty Bar x 8

20kgs x 2 x 5

T-Bar Row

15kgs x 12

30kgs x 9

45kgs x 5

60kgs x 3 ( Best record at the moment)

45kgs x 5

15kgs x 8


Lat Pulldown

40 x 8

67 x 5

Seated Leg Press

100 x 10

240 x 12

220 x 12

180 x 12

200 x 9

Leg Extension

61 x 10

89 x 6

103 x 3 ( Best record at the miment)

75 x 5

Seated Calf

120 x 8

190 x 9

170 x 8

Arm Day

Preacher Curl

46 x 12

60 x 5

53 x 8

Dumbbell Curl

12kgs x 12

20kgs x 10

18kgs 2 x 8

12kgs x 20


Tricep Extension

32 x 2 x 8

Tricep Pushdown ( V-Bar)

25 x 12

35 x 6

30 x 4

25 x 8

20 x 12

Barbell curl

20kgs x 8

20kgs( Plate alone) X 8

20kgs(plate alone) x 6

Cardio

Wednesday

Chest/Legs

Dumbbell Press

12kgs x 8

18kgs x 5

16kgs x 8

18kgs x 4

Chest Press

45kgs x 10

59kgs x 4

53kgs x 5

38kgs x 8

Pectoral Raise

33 x 10

54 x 3

40 x 8

Leg Press (Targetting 300 by march)

200 x 12

260 x 8

280 x 4 (PR)

240 x 12

200 x 10


Leg Extension

61 x 12

89 x 4

75 x 7

68 x 6

This post has been edited by shankar_dass93: Jan 7 2012, 01:27 PM

Friday, 6th Januaary 2012

Back/shoulder Day


Barbell Shrugs

20 x 8

70 x 8

70 x 6

60 x 4

Military Press

Empty bar x 8

20kgs x 5

22.5kgs x 5

T-Bar Row

15kgs x 11

45 kgs x 8

55kgs x 6

55kgs x 12

30kgs x 8

Shoulder Press

20 x 6

32 x 2 x 5

Lat Pulldown

33 x 8

67 x 6

Low Row

33 x 8

57 x 6

67 x 2 x 6

Cardio - 25 minutes

This post has been edited by shankar_dass93: Jan 7 2012, 01:34 PM

Saturday, 7th January 2011

Cardio for 25 minutes

Monday, 9th January 2012

Biceps/triceps
Dumbbell Curl
16kgs x 10

20kgs x 10

18kgs x 12

16kgs x 10

18kgs x 6

Preacger Curl
33 x 10

60 x 4

53 x 8

39 x 9

Tricep extension
25 x 12

39 x 10

Tricep Pushdown
25 x 8

35 x 8

25 x 6

25 x 12

Bicep curl One Hand
20kgs x 4 x 10 ( 2 sets for each hand)

Cardio 25 minutes

This post has been edited by shankar_dass93: Jan 10 2012, 12:21 AM

Wednesday, 11th January 2012

Chest Day

Barbell Bench Press

Empty bar x 10

30kgs x 10

40kgs x 10

30kgs x 10

Incline Dumbbell Press

12.5kgs x 10

15kgs x 2x10

17.5kgs x 5

15kgs x 6

Cable Crossover

14kgs x 8

23kgs x 6

27kgs x 5

Pectoral Fly

5 plates x 10

10 plates x 10

8 plates x 10

11 plates x 10

12 plates x 5