Yo peeps! Just thought of starting a journal to keep track of my progress. I have just started and all advice and critics are welcomed! Please and thank you!

Currently on the Basic Conditioning Workout i read from this forum.

2/12/2011

Height:183cm/ 6 feet
Weight:87.2kg
Waist:35.2inch
Chest:38inch
Biceps:13.9inch
Thighs:25inch
Calfs:15.5inch
BF%:-

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Added on December 2, 2011, 3:10 pmDiet would be something like:

Breakfast
4 Half boil eggs
2 Full boil eggs
1 bowl of oats

Snack
1 kiwi
1 chicken salami egg sandwich OR
2 piece peanut butter sandwich with 1 banana

Lunch
1 bowl of rich
1 piece large fried chix breast

Preworkout
2 Banana
1 Bowl oats

Postworkout
500ml/1L milk+ 2 scoop whey
6 Half boil eggs

Dinner
Rice with 1-2 piece large breast
2 fried omeletes.

Prebed
500ml Milk

This post has been edited by clayway9: Dec 4 2011, 02:35 PM

WEEK 1

21/11/2011

Squat
1x5x62.5kg
3x5x60kg

chest press
4x7x42.5kg

Dead lift
1x3x80kg
2x6x70kg

Assisted Dips
2x10x -20kg
1x4x -20kg




23/11/2011

Squat
1x3x70kg
3x5x62.5kg

Military press
3x10x25kg
1x4x25kg

Pendlay rows
1x10x25kg
3x10x30kg

Chin up
2x3xBW
2x5x -15

Lat pull down
3x10x45kg




25/11/2011

Squat
1x5x20kg
3x5x65kg

chest press
5x3x50kg

Deadlift
1x5x70kg
3x5x75kg

Dips
1x6x-10
3x6x-15


BW- 86.14kg

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Added on December 2, 2011, 3:30 pmWEEK 2

28/11/2011

Squat
1x6x30kg
4x4x70kg

military press
1x5x30kg
3x5x35kg

Pen.Rows
1x5x40kg
3x5x45kg

pull ups
1x3xBW
5x1xBW
1x3x-15
2x3x-20


30/11/2011

Incline chest press
1x5x20kg
1x5x30kg
1x5x40kg
3x5x49kg

Squat
1x5x40kg
1x5x50kg
3x5x70kg

Deadlift
3x5x80kg

Dips
3x6x-10kg


2/11/2011


Squat
3x5x72.5kg

military press
4x5x30kg

Pen.Rows
3x5x50kg

pull ups
6x2xBW



BW- 87.2 Kg

This post has been edited by clayway9: Dec 3 2011, 12:56 AM

WEEK 3

4.12.2011
YEAH man! Hit all new PRs today. It may not be alot compared to you guys who can lift crazy weights yet i'm actually quite happy with my current progress yay! Hope this will be the start of many PRs yet to be broken!

Squat
1x5x40kg
1x5x60kg
3x5x80kg

chest press
1x10x20kg
1x5x40kg
4x5x50kg

deadlift
3x5x90kg
1x5x40kg

Dips
3x6xBW
1x3xBW


Guys but i need a little advice here. Im currently doing the Mark Rippetoe plan, but am not sure when to start changing plans or change the routine? I currently set a few goals and thought after reaching those goals only i swap plans.

Current goals are- Able to DeadLift 1.7xBW, Squat 1.5xBW, chest Press 1xBW.
Thank you people!

This post has been edited by clayway9: Dec 8 2011, 10:02 PM

Thanks Mike! Guess ill lift till i reach my goals then!

Thanks Mihawk!

6/12/2011

Not feeling so well tday.

Squats
1x5x40kg
1x5x60
2x3x82.5
2x4x82.5kg

Military press
3x3x35kg
3x4x30kg

pendlay rows
4x5x40kg

chin ups
2x3xBW
30x1xBW
20x1xBW(Negative reps)

This post has been edited by clayway9: Dec 6 2011, 03:05 PM

8/12/2011

Squat
1x5x40kg
1x5x60kg
3x5x82.5kg

chest press
1x10x20kg
1x5x40kg
1x5x50kg
3x5x55kg

deadlift
3x4x90kg (Better form than last week i guess)

Dips
4x7xBW

DB Bicep curls
2x5x16kg
3x6x14kg


BW:88.4kg - Think i put on fat mass

Alright thanks for the tips guys. Yea think ill take vids and recheck my form

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Added on December 13, 2011, 3:52 amExams so off for a week

This post has been edited by clayway9: Dec 13 2011, 03:52 AM

4th week



16/12/2011
Back from a short break after exams, feeling post exam fatigue throughout the training.

Squat
3x3x85kg
1x3x82.5kg

Military press
3x5x30kg

pendlay rows
3x5x50kg

chinups
1x4xBw

17/12/2011

Decided to change my routine for a week. Doing Body parts this week.

Flat BB Chest press
1x8x40kg
1x8x45kg
1x8x50kg
3x8x55kg (Spotter)

Incline A-grip DB Chest press
3x6x24kg
1x6x22kg

DB Pullovers
3x10x14kg

Cable Flys
3x10xlvl5

Dips
1x3xBW (Already feeling fatigue so I decided to call it a day)

19/12/2011

DB bench rows
1x10x10kg
1x10x24kg
1x10x28kg
2x10x30kg

Machine Rows
4x8x35kg
2x8x40kg

Lats pulldown
6x8x50kg

Chin ups
2x3xBW

Dips
3x8xBW

20/12/2011

DB Lunges
1x10x20kg
1x10x22kg

Squat
3x5x70kg

Leg press
3x10x120kg

SL Deadlift
3x10x50kg

Bilateral knee extensions
3x12x40

GymBall Crunches
1x10

Plank
3x60secs.


This post has been edited by clayway9: Dec 23 2011, 04:37 PM

22/12/2011

military press
2x8x30kg
1x6x30kg

arnold shoulder press
1x8x20kg(spotter)
3x8x16kg

Single hand Hammer strength presses
3x8x20kg
1x8x25kg(Spotter)

Frontal to side raise
4x10x3kg

DB Shrugs
3x15x20kg
2x15x30kg



Guys is my shoulder workouts ok? Pls givr some advices to improve ty.

This post has been edited by clayway9: Dec 23 2011, 04:38 PM

23/11/2011

Triceps Cable Pushdown
4x10x25kg

Close Grip BB bench press
4x10x40kg

Skullcrusher
4x10x10kg

Standing Arm extensions
4x10x25kg

Biceps BB curl
3x8x20kg

DB alternate curls
3x6x14kg


This post has been edited by clayway9: Mar 30 2012, 12:30 AM

Current updates!
Stopped for 2 months d/t exams,currently 3rd week into Mark Rippetoe Starting Strength programme.

Height:183cm/ 6 feet
Weight:92.3kg
Waist:37.2inch
Chest:40inch
Biceps:14.5inch
Thighs:25inch
Calfs:15.5inch
BF%:-

Current updates.

Squats
1x8x60kg
3x5x95kg


BB Bench Press
1x5x50kg
3x6x80kg(Spotter)


Deadlift
1x5x105kg
1x4x105kg.


Dips
3x8xBW


Weighted Decline Sit Ups
2x15x10kg Plate

Planks
2x30secs

Leg lifts.
2x8.