Ok Folks,

Looking at most of the lifters here, decide to have a Journal as well. It will keep me motivated and hope to get some good comments and guidance from the experienced sifu’s here.

A little of me:-

Age: XX (old as per LYN standard here)
Weight: round 70-73kg (keeps bouncing)
Height: 174cm
Waist: 33in
Body Fat: 15-16%
Favorite Sports: Running, Basketball, Badminton, Football, Hiking and Lifting.
Favorite Food: Nasi Lemak
Goal: Remain Healthy and Fit while eating my favorite food!


Started lifting back in 1995. Was with trainer for 3 years plus. Was lifting till 2002. All these done in US.
Came back, lost track with daily lifestyle here, and adapting. But continued with Badminton and football/futsal and jogging. And only lifting once a week the most.

Lately, I met with too many injuries
My left and right leg hamstring snapped last June. Still feel the stiffness
My both knee has ligament and meniscuses problem due to heavy sports consequently (Hiking, and badminton tournament – back to back). Thinking I’m still young. This been a year now. My thighs shrink like crazy, this really made me go berserk, used to have pretty huge thighs from my sports.
Tennis elbow on both my hand (from tennis and badminton)
Recent injury is my left thumb, carpal tunnel syndrome (trigger finger)

Finally last June, I had a hard look at mirror and said, enough of these injuries, I need to put on some muscles back into motion, although might not be as before, since I have lost tons of mass.
At least would like to make it as part of my lifestyle. So here I am, taking my motivation from you folks in LYN. Thanks

BTW, my BF prior to June 2011 was 22% and manage to reduce it to 13% with high protein, high fat and low carb diet with compound liftings and cardio. My daily calorie intake was around 3000-3500. This would be my 2011 achievement.

For the next couple of months I would be starting with Volume Routine, to teach my body of the changes that’s coming forth. I will would lock my ego in a locker and start low on weights, this is just to minimize injuries, with my current condition and to condition my muscles.

This post has been edited by VeeJay: Feb 10 2012, 12:31 AM

My WorkOut Schedule is as below:-

Day 1: Shoulders
Side Lateral Raise
Front DB Raise
Dip
Barbell Upright Rows
Standing Barbell Press Behind Neck
Barbell Twist


Day 2: Legs
Barbell Squat
Leg Extension
Leg Curl
DeadLift
Rocking Standing Calf Raise
Lunges


Day 3: Back
Barbell Upright Row
Dumbbell Row
Seated Row Top Grip
Seated Row Bottom Grip
Barbell Shrug


Day 4: Shoulders
Barbell Shoulder Press
Arnold Dumbbell Press
Standing Iron Cross
Barbell Reak Delt Row
Seated Bent Over Lateral Raise
Side Bend

Day 5: Arms
Bar Curl
Zottman Curl
Hammer Curls / Cross Hammer
Reverse Barbell Curl
Standing DB Triceps Extension


Day 6: Chest
Barbell Bench Press
Dumbbell Flyes
Dumbbell Pullover
Barbell incline press
Incline Dumbbell Press

Rest Day would be Abs and Cardio or Badminton. It depends on my recovery, might be taking a rest on day 2 or 3 of the workout.
Each Workout would have 6 sets. SO each day would be 30 to 36 sets, and 300 to 360 reps! SHIT!

Each workout takes about 90mins, including warm up and warm down.
Each set, rest time is about 30-45sec.
Each exercise rest time is about 60 - 120 sec

This post has been edited by VeeJay: Jan 17 2012, 10:03 PM

Diet:-
Primary Diet: Chicken, Tuna, Egg, Milk, Almond
Secondary Diet: Carrot, Rice, Bread, Chic Peas, Apple, Banana, Yogurt, Maggie Mee
Once a Week: Nasi Lemak, Char Keow Teow, Claypot Chicken Rice, Bah Kut Teh

Workout Location: Home

Equipment:
Bench with Leg Extension and Butterfly
200lbs Plates
4 dumbbells
1 EZ curl barl
1 6ft Barbell

Supplements:
MultiVit
Vit C
Olive Oil
Fish Oil
Coconut Oil
Castor Oil
Sesame Oil
Honey
Coffee

Measuring Equipment:
Tanita BC541
Tanita TBF611
Accu-Measure Caliper

This post has been edited by VeeJay: Feb 24 2012, 02:38 PM

Pictures

Jan 21 2012



Mar 07 2012


This post has been edited by VeeJay: Mar 8 2012, 12:46 AM

--Reserve--

---

Added on January 5, 2012, 11:07 pm

This post has been edited by VeeJay: Jan 5 2012, 11:07 PM

Jan 3 2012

Side Lateral Raise
10lbsX10
10X12
10X10
13X10
13X10
13X10

Front DB Raise
10lbsX11
10X12
10X10
13X10
13X10
13X12

Dip
BWX6X10

Barbell Upright Rows
35lbsX10
35X11
35X11
40X10
40X11
40X12

Standing Barbell Press Behind Neck
35lbsX11
35X10
35X10
40X10
40X10
40X10


Barbell Twist
40lbsX6X20

Jan 4 2012

Barbell Squat
50LbsX13
50X12
50X12
60X15
60X15
60X15

Leg Extension-per Leg
50X8
45X15
45X14
45X12
45X14
50X12

Leg Curl - both Leg
30X15
30X15
30X15
35X15
35X15
35X15

DeadLift
65X10
65X10
65X10
75X10
75X10
75X12

Rocking Standing Calf Raise
60LbsX6X12

Lunges
35LbsX6X10

dont do triceps right before chest day. triceps are secondary muscles used so you wont get an optimum chest workout. the rest looks alright

Thanks for the pointer Mike, I did overlook on that part. But I think I will stick to it for now, since I'm doing low weights, unless its disrupting my growth or my lift. I may rearrange the whole routine as well, if things becomes unbearable. Thanks again.

Jan 5 2012

Barbell Upright Row
40lbsX3X12
45X3X12

Dumbbell Row
35X3X12
35X3X10

Seated Row Top Grip
85lbsX6X10

Seated Row Bottom Grip
85lbsX6X11

Barbell Shrug
50X6X12

Jan 6 2012

Its my rest day...(badminton).

Did some Abs before leaving.
Various exercise 500 Reps

This post has been edited by VeeJay: Jan 8 2012, 08:46 PM

Jan 8 2012


Seated Barbell Shoulder Press
35lbsX3X12
45X3X12

Arnold Dumbbell Press
15X3X12
20X3X12

Standing Iron Cross
10X6X12

Barbell Rear Delt Row
40X6X12

Seated Bent Over Lateral Raise
10X6X12

Side Bend
30X4X10

bro, for arnold db press, is it much effective than usual db lift? i find most ppl in the gym that i'm going doing that kind of thing. and when i'm trying to do it, my wrist kinda hurt somehow.

I wont recommend it for a beginner, its not gonna be effective, even me, I use very low weight.

start with BB and DB arm curls and once you have good form in doing those say about 35 to 40lbs, then you could do Arnold. and for Arnold, main muscle is shoulders. I'm doing arnold just for variations. all the best...


oh ya, it do take a toll on your wrist and elbow as well


This post has been edited by VeeJay: Jan 9 2012, 02:20 PM

wokeh, thanks for the tip bro.

Jan 9 2012

Today....Badminton Day

Jan 10 2012

Bar Curl
45lbsX3X12
50X3X10

Zottman Curl
15X3X12
15X3X10

Hammer Curls / Cross Hammer
15X6X12

Reverse Barbell Curl
30X12
30X10

Standing DB Triceps Extension
25X3X12
30X3X10

Jan 11 2012

Barbell Bench Press
85lbsX3X12
90X3X8

Dumbbell Flyes
25X6X12

Dumbbell Pullover/French Curl
25X3X12
30X3X12

Barbell incline press
65X6X8

Incline Dumbbell Press
20X6X10

was not able to do weights, last couple of days, my tennis elbow is nagging me again....will be be trying tomorrow...

Jan 17 2012

Side Lateral Raise
13lbsX3X12
15X3X10

Front DB Raise
13lbsX3X12
15X3X12


Bench Dips
BWX6X12

Barbell Upright Rows
35X3X12
40X3X12


Standing Barbell Press Behind Neck
35X3X12
40X3X10

Barbell Twist
40X3X20