Hello to all LYN members.
Reading the members' journals made me motivated to keep 1 myself.

History:
Whole life I wasn't active in sports, only stayed home gaming.
Until November 2010 (I was 22) my friend took me to Rock Climbing.
Really got into it and that's the turn point of my lifestyle.
Currently doing weight training and rock climbing.

Age: 26
Height: 170cm

Oct 2010: 75kg (Before any sports)
May 2011: 65kg
May 2012: 67kg
Dec 2012: 66kg
Aug 2013: 68kg
Oct 2014: 71kg

Goal: Strength training

Routine (Started Jan 2012)
Red = Struggling really bad
4 days Gym
1-2 days Rock Climbing
1-2 days Rest

I have NO experience in weight training/diet plans (only refer to videos and online guidelines)
so advice, criticism and pointers are welcomed.

This post has been edited by Killerjeff88: Oct 27 2014, 09:14 AM

2/1/2012

Triceps:
DB Lying Triceps Extension:
12 x 2 x 6kg
8 x 2 x 6kg

DB Seated Triceps Extension:
8 x 2 x 6kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 6kg
6 x 2 x 6kg

Chest:
DB Bench Press:
16 x 2 x 10kg
8 x 2 x 10kg

DB Fly:
12 x 2 x 8kg
8 x 2 x 8kg

Shoulders:
DB Military Press:
8 x 1 x 8kg
6 x 1 x 8kg

Side Laterals:
10 x 2 x 4kg
6 x 2 x 4kg

Front Laterals:
10 x 2 x 4kg
6 x 2 x 4kg

DB Twist Press:
6 x 2 x 4kg

DB Shrugs:
20 x 1 x 8kg
10 x 1 x 8kg
12 x 1 x 8kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

5/1/2012

Back:
One Arm Row:
10 x 2 x 8kg
8 x 1 x 8kg
6 x 2 x 8kg

DB Bend Over Row:
10 x 2 x 8kg
6 x 1 x 8kg

Biceps:
DB Alternate Curls:
10 x 2 x 8kg
6 x 3 x 8kg
4 x 1 x 8kg

DB Alternate Hammer Curls:
10 x 2 x 8kg
6 x 3 x 8kg
4 x 1 x 8kg

Concentration Curls:
10 x 1 x 6kg
6 x 1 x 6kg
4 x 1 x 6kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

8/1/2012

Legs:
DB Squats:
12 x 1 x 6kg
8 x 2 x 6kg
6 x 1 x 6kg

DB Lunges:
10 x 3 x 6kg

DB Deadlift:
10 x 1 x 6kg
6 x 3 x 6kg

Calve Raise:
10 x 2 x 10kg
20 x 2 x 10kg

Abs:
Crunch
Reverse Crunch
Double Crunch
Flutter Kick
Scissors
Jack Knife
Leg Lift
10 x 2 x BW (Each)

DB Side Crunch:
10 x 2 x 10kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

---

Added on February 6, 2012, 9:31 pm9/1/2012

Triceps:
DB Lying Triceps Extension:
10 x 2 x 7kg
6 x 2 x 7kg

DB Seated Triceps Extension:
6 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
6 x 2 x 7kg
4 x 2 x 7kg

Chest:
DB Bench Press:
14 x 2 x 11kg
6 x 4 x 11kg

DB Fly:
10 x 2 x 9kg
6 x 2 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
8 x 1 x 8kg

Side Laterals:
10 x 2 x 5kg
6 x 2 x 5kg

Front Laterals:
10 x 2 x 5kg
6 x 2 x 5kg

DB Twist Press:
10 x 1 x 5kg
6 x 2 x 5kg

DB Shrugs:
20 x 1 x 9kg
10 x 1 x 9kg
14 x 1 x 9kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

12/1/2012

Back:
One Arm Row:
8 x 2 x 9kg
6 x 1 x 9kg
4 x 2 x 9kg

DB Bend Over Row:
8 x 2 x 9kg
6 x 1 x 9kg

Biceps:
DB Alternate Curls:
8 x 2 x 9kg
6 x 3 x 9kg
4 x 1 x 9kg

DB Alternate Hammer Curls:
8 x 2 x 9kg
5 x 3 x 9kg
4 x 1 x 9kg

Concentration Curls:
8 x 2 x 7kg
6 x 1 x 7kg
4 x 1 x 7kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

15/1/2012

Legs:
DB Squats:
10 x 1 x 7kg
8 x 2 x 7kg
12 x 1 x 7kg

DB Lunges:
10 x 3 x 7kg

DB Deadlift:
12 x 1 x 7kg
6 x 3 x 7kg

Calve Raise:
10 x 2 x 11kg
20 x 2 x 11kg

Abs:
Crunch
Reverse Crunch
Double Crunch
Flutter Kick
Scissors
Jack Knife
Leg Lift
10 x 2 x BW (Each)

DB Side Crunch:
10 x 2 x 11kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

---

Added on February 6, 2012, 9:39 pm16/1/2012

Triceps:
DB Lying Triceps Extension:
12 x 2 x 7kg
8 x 2 x 7kg

DB Seated Triceps Extension:
8 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 7kg
6 x 2 x 7kg

Chest:
DB Bench Press:
16 x 2 x 11kg
8 x 4 x 11kg

DB Fly:
12 x 2 x 9kg
8 x 4 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
6 x 2 x 8kg

Side Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

Front Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

DB Twist Press:
8 x 1 x 6kg
6 x 2 x 6kg

DB Shrugs:
20 x 1 x 10kg
12 x 1 x 10kg
16 x 1 x 10kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

19/1/2012

Back:
One Arm Row:
8 x 3 x 10kg
4 x 2 x 10kg

DB Bend Over Row:
8 x 2 x 12kg
6 x 1 x 12kg

Biceps:
DB Alternate Curls:
8 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

DB Alternate Hammer Curls:
8 x 2 x 10kg
5 x 3 x 10kg
4 x 2 x 10kg

Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
4 x 2 x 8kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

---

Added on February 6, 2012, 9:47 pm30/1/2012

Back from Chinese New Year =(
Triceps:
DB Lying Triceps Extension:
12 x 2 x 7kg
8 x 2 x 7kg

DB Seated Triceps Extension:
8 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 7kg
6 x 2 x 7kg

Chest:
DB Bench Press:
14 x 2 x 11kg
6 x 2 x 11kg

DB Incline Bench Press:
10 x 2 x 9kg
6 x 2 x 9kg

DB Decline Bench Press:
10 x 2 x 9kg
8 x 2 x 9kg

DB Fly:
10 x 2 x 9kg
6 x 2 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
6 x 2 x 8kg

Side Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

Front Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

DB Twist Press:
8 x 1 x 6kg
6 x 2 x 6kg

DB Shrugs:
20 x 1 x 10kg
12 x 1 x 10kg
16 x 1 x 10kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

2/2/2012

Back:
One Arm Row:
8 x 3 x 10kg
4 x 2 x 10kg

BB Bend Over Row:
8 x 2 x 25kg
6 x 1 x 25kg

Biceps:
DB Alternate Curls:
10 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

DB Alternate Hammer Curls:
8 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
4 x 2 x 8kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

4/2/2012

Legs:
BB Squats:
10 x 1 x 16kg
8 x 2 x 16kg
6 x 1 x 16kg

BB Lunges:
8 x 3 x 16kg

BB Deadlift:
10 x 1 x 16kg
8 x 3 x 16kg

BB Calve Raise:
10 x 2 x 25kg
20 x 2 x 25kg

Abs:
Bicycle Crunch
Vertical Leg Crunch
Double Crunch
Decline Crunch
Leg Lift
14 x 2 x BW (Each)

Leg Lift Hold:
15sec x 2 x BW

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

---

Added on February 6, 2012, 9:54 pm6/2/2012

No longer doing cardio as it aggravates my left ankle injury from last year August.
Triceps:
DB Lying Triceps Extension:
10 x 2 x 8kg
6 x 2 x 8kg

DB Seated Triceps Extension:
8 x 2 x 8kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 8kg
6 x 2 x 8kg

Chest:
BB Bench Press:
10 x 2 x 24kg
8 x 2 x 24kg

DB Incline Bench Press:
10 x 2 x 10kg
6 x 2 x 10kg

DB Decline Bench Press:
10 x 2 x 10kg
8 x 2 x 10kg

DB Fly:
10 x 2 x 10kg
6 x 2 x 10kg

Shoulders:
BB Military Press:
10 x 1 x 18kg
8 x 1 x 18kg

Side Laterals:
8 x 1 x 7kg
6 x 2 x 7kg

Front Laterals:
8 x 1 x 7kg
6 x 2 x 7kg

DB Twist Press:
8 x 1 x 7kg
6 x 2 x 7kg

BB Shrugs:
20 x 1 x 22kg
12 x 1 x 22kg
16 x 1 x 22kg

This post has been edited by Killerjeff88: Mar 14 2012, 04:28 PM

I was just thinking about it.
I feel monday is a little too packed.
Maybe i should move Triceps to sunday?

Pre and post for Protein shake only?
Dont u need them before and after sleep?

This post has been edited by Killerjeff88: Feb 6 2012, 10:46 PM

8/2/2012

No time to go Rock Climbing due to exams.

Strength:
Pull Ups (Half crimp, 4 fingers):
7 x 1 x BW
6 x 3 x BW

Chin Ups (Half crimp, 4 fingers):
6 x 1 x BW
5 x 3 x BW

Arm Lock (Half crimp, 4 fingers):
1 Set = 45, 90, 135, 90, 45 (Degree)
3 sec x 3 x BW

Leg Lift (Half crimp, 4 fingers):
15 x 2 x BW

Static Hang (Half crimp, 3 fingers):
25sec x 2 x BW

This post has been edited by Killerjeff88: Feb 8 2012, 06:16 PM

9/2/2012

Forearms got pumped during BB Curls.

Back:
One Arm Row:
8 x 3 x 11kg
6 x 2 x 11kg

BB Bend Over Row:
10 x 2 x 25kg
8 x 2 x 25kg

Biceps:
DB Alternate Curls:
8 x 1 x 11kg
6 x 3 x 11kg

BB Curls:
6 x 3 x 21kg
4 x 2 x 21kg

DB Alternate Hammer Curls:
6 x 2 x 11kg
4 x 2 x 11kg

Concentration Curls:
8 x 2 x 9kg
6 x 1 x 9kg
4 x 2 x 9kg

This post has been edited by Killerjeff88: Feb 13 2012, 07:10 PM

13/2/2012

Chest:
BB Bench Press:
10 x 2 x 26kg
12 x 2 x 26kg

DB Flat Bench Press:
10 x 2 x 11kg
8 x 2 x 11kg

DB Incline Bench Press:
10 x 2 x 11kg
8 x 2 x 11kg

DB Decline Bench Press:
10 x 2 x 11kg
12 x 2 x 11kg

DB Fly:
8 x 2 x 11kg
6 x 2 x 11kg

Shoulders:
BB Military Press:
8 x 2 x 20kg
6 x 2 x 20kg

Side Laterals:
8 x 1 x 8kg
6 x 2 x 8kg

Front Laterals:
8 x 1 x 8kg
6 x 2 x 8kg

DB Twist Press:
6 x 1 x 8kg
4 x 1 x 8kg

BB Shrugs:
20 x 1 x 24kg
12 x 1 x 24kg
16 x 1 x 24kg

16/2/2012

Had a light sprain on right ankle due to carelessness during yesterday's Rock Climbing.

Back:
One Arm Row:
8 x 3 x 12kg
6 x 2 x 12kg

BB Bend Over Row:
10 x 2 x 27kg
8 x 2 x 27kg

Biceps:
DB Alternate Curls:
7 x 1 x 12kg
5 x 3 x 12kg

BB Curls:
6 x 3 x 21kg
5 x 2 x 21kg

DB Alternate Hammer Curls:
6 x 2 x 12kg
4 x 2 x 12kg

Concentration Curls:
7 x 2 x 10kg
6 x 1 x 10kg
4 x 2 x 10kg

This post has been edited by Killerjeff88: Feb 27 2012, 06:04 PM

19/2/2012

No Lunges and Calve Raise due to right ankle injury

Legs:
BB Squats:
10 x 2 x 18kg
8 x 4 x 18kg
6 x 2 x 18kg

BB Deadlift:
10 x 4 x 18kg
8 x 4 x 18kg

Triceps:
DB Lying Triceps Extension:
8 x 2 x 9kg
6 x 2 x 9kg

DB Seated Triceps Extension:
8 x 2 x 9kg
6 x 2 x 9kg

Close Grip Push Ups:
10 x 4 x BW

Triceps Kickback:
8 x 2 x 9kg
6 x 2 x 9kg

20/2/2012

Straight to Rock Climbing after Workout.

Chest:
BB Bench Press:
10 x 2 x 28kg
12 x 2 x 28kg

DB Flat Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Incline Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Decline Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Fly:
8 x 2 x 12kg
6 x 2 x 12kg

Shoulders:
BB Military Press:
8 x 2 x 20kg
6 x 2 x 20kg

Side Laterals:
10 x 2 x 8kg
8 x 2 x 8kg

Front Laterals:
10 x 1 x 8kg
8 x 2 x 8kg

BB Shrugs:
20 x 1 x 26kg
12 x 1 x 26kg
16 x 1 x 26kg

This post has been edited by Killerjeff88: Feb 27 2012, 06:04 PM

27/2/2012

Rock Climbing for 5 days straight. Skipped shoulders for today.
45min swimming right after workout.

Chest:
BB Bench Press:
10 x 2 x 30kg
12 x 2 x 30kg

DB Flat Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Incline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Decline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Fly:
10 x 1 x 12kg
8 x 1 x 12kg
6 x 1 x 12kg

yup adjustable.
i added 0.5kg on each side from my previous 12kg.

1/3/2012

Back:
One Arm Row:
8 x 3 x 13kg
6 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 28kg
8 x 2 x 28kg

Biceps:
BB Curls:
6 x 3 x 22kg
5 x 2 x 22kg

DB Alternate Curls:
8 x 2 x 12kg
6 x 2 x 12kg

DB Alternate Hammer Curls:
8 x 2 x 12kg
6 x 2 x 12kg

5/3/2012

Been skipping a lot of Triceps and Legs Workout due to intensive Rock Climbing on Fri, Sat and Sun.
Gotta find a solution.

Chest:
BB Bench Press:
10 x 2 x 32kg
12 x 2 x 32kg

DB Flat Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Incline Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Decline Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Fly:
8 x 1 x 13kg
6 x 1 x 13kg
4 x 1 x 13kg

Shoulders:
BB Military Press:
8 x 2 x 21kg
6 x 2 x 21kg

Side Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

BB Shrugs:
20 x 1 x 30kg
12 x 1 x 30kg
16 x 1 x 30kg

11/3/2012

Resume Cardio since both ankles has healed.

Legs:
BB Squats:
10 x 2 x 20kg
8 x 4 x 20kg
6 x 2 x 20kg

BB Deadlift:
10 x 4 x 20kg
8 x 4 x 20kg

Triceps:
DB Lying Triceps Extension:
10 x 2 x 9kg
8 x 2 x 9kg

DB Seated Triceps Extension:
10 x 2 x 9kg
8 x 2 x 9kg

Close Grip Push Ups:
12 x 4 x BW

Triceps Kickback:
10 x 2 x 9kg
8 x 2 x 9kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

12/3/2012

Chest:
BB Bench Press:
10 x 4 x 34kg

DB Flat Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Incline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Decline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Fly:
10 x 1 x 13kg
8 x 1 x 13kg
6 x 1 x 13kg

Shoulders:
BB Military Press:
10 x 1 x 21kg
9 x 1 x 21kg
8 x 1 x 21kg
7 x 1 x 21kg

Side Laterals:
10 x 1 x 9kg
8 x 1 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 32kg
18 x 1 x 32kg
16 x 1 x 32kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

Dinner

haha the only plates i have.
34kg in total for overall BB.
will try to keep the momentum going but seems like im starting to struggle a lot.

hmm might try that sometime. thanks

14/3/2012

Unable to go Rock Climbing due to plans at night, substitute with some quick light exercise.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
10 x 2 x BW (Each)

Leg Lift Hold:
10sec x 2 x BW

Plank Hold:
Side Plank Hold:
30sec x 2 x BW

Cardio:
Burpees:
11 x 4 x BW

Mountain Climbers:
33 x 4 x BW

Jump Squats:
11 x 4 x BW

This post has been edited by Killerjeff88: Mar 14 2012, 05:07 PM

15/3/2012

Exhausted due to lack of sleep.

Back:
Pull Ups:
6 x 1 x BW
5 x 2 x BW

One Arm Row:
10 x 3 x 13kg
8 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 30kg
8 x 2 x 30kg

Biceps:
BB Curls:
8 x 3 x 22kg
6 x 2 x 22kg

DB Alternate Curls:
8 x 4 x 12kg

DB Alternate Hammer Curls:
8 x 1 x 12kg
7 x 2 x 12kg
6 x 1 x 12kg

Cardio:
Burpees:
11 x 4 x BW

Mountain Climbers:
33 x 4 x BW

Jump Squats:
11 x 4 x BW

This post has been edited by Killerjeff88: Mar 15 2012, 06:38 PM

18/3/2012

Legs:
BB Squats:
10 x 4 x 22kg
8 x 4 x 22kg

BB Deadlift:
10 x 4 x 22kg
12 x 4 x 22kg

Triceps:
DB Lying Triceps Extension:
8 x 1 x 10kg
7 x 1 x 10kg
6 x 2 x 10kg

DB Seated Triceps Extension:
10 x 2 x 10kg
8 x 2 x 10kg

Close Grip Push Ups:
14 x 4 x BW

Triceps Kickback:
10 x 2 x 10kg
8 x 2 x 10kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges