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

Jan 18 2012

Barbell Squat
55lbsX3X12
60X3X12

Leg Extension-per Leg
45X6X15

Leg Curl-both Leg
30X3X12
35X3X12

DeadLift
70X3X12
80X3X12

Rocking Standing Calf Raise
60X6X12

Lunges
35X6X12

Jan 19 2012

Various Abs workout including pushups

total 1000 reps

Jan 20 1012

Felt like resting...and going for some beers! LOL

On CNY mood already

Jogging on track...30 min
4km non-stop --- 15min

Jan 21 2012

Barbell Bench Press
90lbsX3X10
95X3X8

Dumbbell Flyes
25X3X12
30X3X12

Dumbbell Pullover French Curl
30X3X12
35X3X12

Barbell incline press
65X3X10
70X3X8

Incline Dumbbell Press
25X6X9

Added picture at the first page

http://forum.lowyat.net/index.php?showtopi...post&p=47994056

are all your poundages in lbs?

Yup its all in pounds. American made, so you know...its all in English units, infact I got used to it, although I could still record in kgs.

This post has been edited by VeeJay: Jan 22 2012, 11:11 AM

Jan 22 2012

Bar Curl
45lbsX3X12
50X3X12

Zottman Curl
15X3X12
20X3X11

Hammer Curls / Cross Hammer /Pinwheel Curls
15X3X12
20X3X12

Reverse Barbell Curl
35X3X12
40X3X12

Standing DB Triceps Extension
30X6X12



Just realized today Cross Hammer Curls aka Pinwheel Curls.... thanks to Mike

Last 2 days was on holidays...CNY

Jan 25 2012

Seated Barbell Shoulder Press
45lbsX3X12
50X3X12

Arnold Dumbbell Press
15X3X12
20X3X12

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X10

Seated Bent Over Lateral Raise
15X6X10

Side Bend (per side)
30X6X10

Are the weights in kgs or pounds ?

Its all in pounds (lbs), mate.

Hmmm contemplating to change my regime next month (March)to strength (intensity) hence will be putting on some higher weights. Currently my regime is to High Volume.

Watch out guys, here comes my PRs...hahaha...just kidding, still long way to catchup with most folks here, but aiming for some decent numbers.

Meanwhile, this month (Feb), would be putting on some body weight as well.....lets see...

This post has been edited by VeeJay: Jan 26 2012, 04:11 PM

Jan 26 2012

Barbell Upright Row
45lbsX3X12
50X3X12

Dumbbell Row
35X3X12
40X3X11

Seated Row Top Grip
85X3X12
90X3X11

Barbell Shrug
65X6X13

Seated Row Bottom Grip
85X3X12
90X3X12

sorry mate, didnt realise that mike had already asked you about the poundages before i did. Sorry for repeating the question. Just realised it.

no worries mate, its kinda expected in Msia, even friends who come over to my place do ask the the same question. As I said, its mainly because of 2 reasons, I bought the plates from US and I started my initial training there, hence got use to using the numbers in lbs.

I have also stated/indicated as pounds (lbs) in all my training postings for the first workout.

Jan 28 2012

Side Lateral Raise
15lbsX6X10

Front DB Raise
15X3X10
15X3X12

Bench Dips
BWX6X12

Barbell Upright Rows
45X3X10
50X3X10

Standing Barbell Press Behind Neck
40X3X12
45X3X6

Barbell Twist
45X6X12

So are you a malaysian or an american since you said you started training there ?

hahaha,,LOL double LOL...orang malaysia lah...anak watan!

This post has been edited by VeeJay: Jan 29 2012, 12:47 AM

was just asking since you said you started training in the states.

Jan 31 2012


Barbell Upright Row
50lbsX3X12
55X3X12

Dumbbell Row
40X3X12
45X3X10

Seated Row Top Grip
85X3X15
90X3X15

Barbell Shrug
65X6X15

Seated Row Bottom Grip
85X3X15
90X3X12

Feb 1 2012


Barbell Squat
65lbsX3X12
70X3X12

Leg Extension - per Leg
45X3X11
50X3X11

Leg Curl - both Leg
35X3X15
40X3X10

DeadLift
75X3X12
85X3X10

Rocking Standing Calf Raise
65X6X12

Lunges
35X3X12

Hmmm, wondering as I progress, how am I going to do squat, since I dont have a rack and I need to lift from ground to top of the head-behind the neck

Feb 02 1012

Various Abs workout including pushups

total 1100 reps

Today cuti...main badminton

nice workout yesterday, cant even giggle at office, my core really aches.

This post has been edited by VeeJay: Feb 3 2012, 04:03 PM

Feb 5 2012


Seated Barbell Shoulder Press
55lbsX3X12
60X3X12

Arnold Dumbbell Press
20X3X12
25X3X10

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X12

Seated Bent Over Lateral Raise
15X6X12

Side Bend
30X6X10

Feb 07 2012

Barbell Bench Press
90lbsX3X12
95X3X10


Dumbbell Flyes
30X3X12
35X3X8


Dumbbell Pullover / French Curl
30X3X12
35X3X12


Barbell incline press
65X3X10
70X3X7


Incline Dumbbell Press
25X3X10
25X3X8

Feb 09 2012

Bar Curl
50lbsX3X12
55X3X10

Zottman Curl
20X3X10
20X3X9

Hammer Curls / Cross Hammer /Pinwheel Curls
20X3X12
25X3X10

Reverse Barbell Curl
40X3X12
45X3X12

Standing DB Triceps Extension
35X6X12

Looks like it's time for you to train in the gym as you're worried about squats.

hahaha...maybe, its just I hate the traffic to and from. AT home, its all mine, no disturbance, I turn on my radio and workout my butt out.

Still thinking it out, not so worried, maybe increasing my rep would be the alternative. Lets see....thanks

Where do you stay around ?

One of the most congested area in Klang Valley! - Subang.

I'm studying near there. Theres a few gyms around subang/sunway that i know: celebrity fitness and a few other ghetto gyms

Feb 12 2012



Side Lateral Raise
15lbsX3X12
20X3X8


Front DB Raise
15X3X12
20X3X10


Bench Dips
BWX6X12


Barbell Upright Rows
50X3X12
60X3X10


Standing Barbell Press Behind Neck
45X3X12
50X3X8

Barbell Twist
45X6X15

Feb 14 2012

Barbell Squat
65lbsX3X15
70X3X15


Leg Extension - per Leg
50X3X12
55X3X12


Leg Curl both Leg
40X3X12
45X3X10


DeadLift
80X3X12
90X3X10

Rocking Standing Calf Raise
65X6X12

Lunges
40X6X10

This post has been edited by VeeJay: Mar 8 2012, 12:51 AM

I'm out of Training till next Tuesday, need to travel.

in a way its a good break as well.

Looks like Out of Training this week as well, feel bad...and I'm having flu now with all the travel.

where was your holiday to ?

Not on holiday, mate...on Job.

Hope your Spore trip was all well, back to working out, ye...good for you....

Singapore trip was fine. I taught u went on a holiday too. Loosing my motivation in working out.

I see that you got on track well, me still away...

I'm back!

But then..... need to reschedule my workout and plan, since i will be working late till midnite for the next one month!

This post has been edited by VeeJay: Mar 6 2012, 01:10 AM

Since short of time , and really tired after work, but thats not an acceptable excuse of not working out!, right
Decided to do TriSet

Mar 05 2012

Dumbell Curl

15lbsX20
15X20
25X15
30X15
35X12
40X10
20X20

Leg Extension
40X20
40X20
50X18
50X15
60X15
65X12
45X20

Bench Press
70X20
70X20
85X15
95X13
105X11
115X8
70X20

I'm done! No Rest in between

Looks like you're back in your training.

Its not where I want to be after a long break, anyways, i'm happy to be able to tweak a progress for this short stint.

I will be just concentrating on 3 exercises perday

Mar 06 2012

Various Abs workout including pushups

total 500 reps

15 min Stat. Bike

Mar 07 2012

TriSet - no rest in between



Bent Over BB Row/ BB Rear Delt Row (mixed)
40lbsX20
50X20
60X18
70X18
80X13
90X12
105X10


Leg Curl both Leg
25X30
30X22
35X20
40X18
45X15
50X12
55X12

Standing DB Triceps Extension
25X25
30X20
35X18
40X18
45X15
50X12
60X11


This post has been edited by VeeJay: Mar 8 2012, 12:45 AM

Mar 09 2012

TriSet - no rest in between

Arnold Dumbbell Press
15X25
15X20
20X15
25X15
30X11
35X8
40X6
25X12

Seated Row Top Grip
70X25
80X18
85X16
90X20
95X16
100X18
100X12

Bench Dips
BWX25
BWX24
BWX25
BWX27
BWX25
BWX25
BWX23

Mar 11 2012

TriSet - no rest in between

Dumbbell Row
25lbsX25
35X20
45X16
55X13
65X10
70X8
35X20


Leg Extension
40X21
45X21
55X20
60X15
65X15
75X10
50X25


Incline Bench Press
55X20
65X20
75X18
85X14
95X11
105X8
60X22

Mar 13 2012

TriSet - no rest in between

Side Lateral Raise
10lbsX25
15X19
20X12
25X8
30X8
35X6
20X14
20X15


DeadLift
65lbsX21
75X20
85X15
100X12
120X10
130X8
140X6
85X15

Bench Press
70X20
85X16
105X10
120X8
130X6
140X5
150X3
85X20

Mar 17 2012

Jogging on track...30 min
5km non-stop --- 18min

Mar 19 2012

TriSet - no rest in between

DB Curl
15lbsX20
20X20
25X15
30X12
35X11
40X11
25X15


Leg Extension
40X20
40X25
50X20
55X20
60X15
55X20
50X15


Bench Press
70X25
85X17
100X15
115X11
135X7
127X9
85X20

Mar 20 2012

Various Abs workout including pushups

total 1100 reps

Mar 21 2012

TriSet - no rest in between

Dumbbell Flyes
20lbsX27
25X22
30X18
35X15
40X11
45X9
45X8
30X12


Leg Curl both Leg
25X30
30X25
45X20
45X18
50X15
55X12
60X11
45X14

Standing DB Triceps Extension
25X25
35X20
40X19
50X15
55X11
60X8
60X7
40X12

Cool...

hahaha thanks, you should try it someday, you get good DOMS. I do couple of combination as well, simulating cardio (intensity).

Can't bro, I have this horrible lower back pain everytime I try to do any ab exercises.
(15 rep crunches and it feels like someone if knifing my back, and my abs don't feel a thing...)
Been reading up and it seems it might be because of my hip flexor or something.
Gotta work on that.

Bro, mind sharing some progress pics?
From 22% to 13% bf is an awesome inspiration for me.
I'm not too sure about my own bf but I think maybe in the 16-20% region (at least I hope so lol).
My pic is in the 1st post of my thread, any guesstimates?

This post has been edited by strinq: Mar 22 2012, 01:39 PM

You can use the tools here to calculate you BF

http://www.accumeasurefitness.com/descript.html
http://www.linear-software.com/online.html
http://www.muscleandstrength.com/tools/how...g-calipers.html
http://www.scientificpsychic.com/fitness/diet.html


My picture is on 1st page as well; currently I should be around 16%; not bothered too much of it now, anyways I need them.

The rest I will post on your journal

Mar 25 2012

TriSet - no rest in between

Seated Row Top Grip
70lbsX21
80X20
90X15
100X15
110X12
120X14
120X10
100X15

Incline Bench Press
55X20
65X20
75X15
85X15
95X10
110X10
120X6
90X12

Seated Row Bottom Grip
70X22
80X20
90X15
100X16
110X14
120X15
120X13
100X15

Mar 27 2012

TriSet

DB Row
25lbsX25
35X15
45X12
55X10
65X9
70X7
55X12
45X10

Bench Butterfly - per side
30X25
40X20
50X16
60X13
70X8
75X8
65X10
55X11

Dumbbell Pullover / French Curl
20X22
25X20
30X20
35X18
45X12
50X11
55X8
45X8

Today these exercise took alittle longer, and on some I had to rest like 30 sec. It took 1 hr to complete. Normally I would take 45 mins.

This post has been edited by VeeJay: Mar 28 2012, 11:19 PM

Mar 29 2012

Triset - no rest in between

Seated Row Top Grip
70lbsx20
80X20
90X18
100X15
110X15
120X15
130X12
80X20


Bench Dips
BWX20
BWX20
BWX25
BWX25
BWX30
BWX25
BWX20


Seated Row Bottom Grip
70x20
80X20
90X18
100X17
110X17
120X15
130X15
80X20

This post has been edited by VeeJay: Mar 30 2012, 01:05 AM

Apr 01 2012

Triset - no rest in between

Barbell Upright Row
45lbsX20
55X15
60X11
65X10
70X8
75X7
55X15

Bench Press
85X20
105X12
125X8
145X6
155X3
160X3
115X14

Barbell Curl
45X17
55X10
60X8
65X8
70X6
75X5
55X8

Apr 03 2012

Triset - no rest in between


Side Lateral Raise (alternating)
15X20
22X15
25X10
30X10
35X10
35X10
25X12


Leg Curl both Leg
30X30
40X20
50X15
50X12
70X12
80X9
60X10


Incline Bench Press
65X20
75X20
85X15
95X10
105X12
120X9
125X6

It sucks....out of training again; due to work.

I would only be doing physical exercise, till I get back.

Unless I try to sneak in where possible, lets see.

Apr 10 2012

Jogging 4 km - 20 min