This is my first entry for my log. i'm not a pro, but i try my best to do my very best, in achieving a better physique.

started working out in the gym on 15 September 2011.
weight : 65kg (15 September 2011)

fyi, i split my workout into 5 days a week, rest on weekends (or probably just cardio).

currently, my workout split looks like this:

Monday - Chest & Abs
Tuesday - Back
Wednesday - Arms & Abs
Thursday - Legs
Friday - Shoulders & Abs

this is my pic before i workout (super skinny guy):


latest pics:


Supplements:
EGO Nutritions Creatine Monohydrate
Gaspari Myofusion (I take this only when I have the money to buy it. Mostly i'm only on creatine)
Glucolin Glucose (Stack with the creatine. extra power. lol.)

This post has been edited by ZintanthraX: Mar 19 2012, 09:47 PM

today is my back day. i try to add up new variations on my workout. i am still on my cutting phase currently.

current weight: 72.2kg

Pull Ups : 3x5

Wide-grip Lat Pull Down
20lbs x 15 (warm up)
100lbs x 9
110lbs x 8
110lbs x 7

Seated Cable Rows
20lbs x 10 (warm uo)
70lbs x 10
80lbs x 10
90lbs x 8

One Arm Dumbbell Rows
45lbs x 8
45lbs x 7
45lbs x 7

Deadlift
45lbs x 10 (empty bar - warm up)
135lbs x 8
155lbs x 8
165lbs x 8

Cardio = 5 mins

i am totally exhausted today. can't continue doing cardio.

This post has been edited by ZintanthraX: Mar 3 2012, 12:56 AM

whats your height, and since you said you are skinny, why do you want to cut?

i'm 172. i was skinny back then (as u can see in the pic, 65kg). but after bulking and working out, my weight drastically jump up to 73.8. i'm cutting to lose some fat on my tummy.

u should take a look at my pic in the progress pics thread so that u can have a better view of what i look like currently.

Bro, you should keep all your info in your journal. A journal should reflect all of your progress, including progress pictures.

Try doing it like how I did in my first and second post in my journal. Easy to do references

In the end. A journal is for your own convinience, but at the same time allows for others to see your progress clearly in a linear manner

alright bro. thanks for the reminder.

*updated latest pic.



This post has been edited by ZintanthraX: Feb 29 2012, 08:34 PM

arms day. i'm trying out new routine. but sadly, i missed cardio as i am too exhausted because of work.
before this i'm more of a machine guy for biceps. now getting back to basic.

Barbell Biceps Curl
10kg x 15 (empty bar - warmup set)
20kg x 12 (warmup set)
30kg x 10
35kg x 7
35kg x 5

Seated Dumbbell Curl
10lbs x 10 (warmup set)
25lbs x 10
25lbs x 8
25lbs x 7

Preacher Curl
10kg x 10 (warmup set)
20kg x 10
25kg x 10
30kg x 9

Cable Triceps Pushdown
20lbs x 15 (warmup set)
80lbs x 10
90lbs x 10
100lbs x 8

Seated Triceps Press
15lbs x 10 (warmup set)
30lbs x 10
35lbs x 10
40lbs x 10

Cable Lying Triceps Extension
20lbs x 10 (warmup set)
40lbs x 10
40lbs x 10
50lbs x 8

Standing Cable Wrist Curl
100lbs x 10
130lbs x 10
150lbs x 10

No abs workout done today, as i am too exhausted.

This post has been edited by ZintanthraX: Mar 3 2012, 12:57 AM

sorry cos i did not update yesterdays workout, as im away from pc. so for today, i had my shoulder day. and not to forget, i already stopped cutting as i find myself failing in doing this (next time perhaps).

Dumbbell Press
15lbs x 15 (warm up set)
35lbs x 10
35lbs x 9
40lbs x 7

Side Lateral Raise
12lbs x 12 (warm up set)
20lbs x 10
20lbs x 10
25lbs x 7 (my elbow f*cked up)

Dumbbell Reverse Fly
12lbs x 12
15lbs x 10
15lbs x 10
(rear delt is one of my weak point as i neglect this muscle before this)

Cable Up Right Row
20lbs x 15 (warm up set)
90lbs x 10
100lbs x 10
110lbs x 8

Dumbbell Shrugs
45lbs x 10
50lbs x 10
50lbs x 10

Cardio - 15 mins

This post has been edited by ZintanthraX: Mar 3 2012, 12:56 AM

woah, 80lbs DB presses?

were you taking it easy on your back day? damned good poundages man

This post has been edited by mikehuan: Mar 3 2012, 12:41 AM

oh damn. i forgot to put. it's 40 each side.

there's nothing to do at home today, so i headed to the gym. weekends will be my rest days, in which i definitely off from weights and training, or just cardio.
i'm on my new routine, and i thought of putting abs on saturday (more intense than on weekdays).

Decline Crunches
4x10

Cable Crunches
20lbs x 15 (warm up set)
80lbs x 10
100lbs x 10
120lbs x 10

Cable Side Bends
20lbs x 15 (warm up set)
60lbs x 10
80lbs x 10
110lbs x 10

this is my first week of doing side bends, as i find that i never trained my obliques before (which is why this my obliques are not solid).

Cardio - 45 mins

i am aiming for a visible packs (at least 4) by the end of this month. so i'll try not to neglect abs and also put cardio if i still have energy after weight training.

This post has been edited by ZintanthraX: Mar 3 2012, 08:09 PM

back day

Wide-grip Lat Pull Down
20lbs x 15 (warm up set)
100lbs x 10
110lbs x 8
120lbs x 6

Wide-grip Seated Row
20lbs x 15 (warm up set)
90lbs x 9
90lbs x 8
100lbs x 7

One Arm Dumbbell Row
45lbs x 10
45lbs x 9
45lbs x 8

Deadlift
45lbs x 10 (warm up set)
45lbs x 5 (warm up set)
155lbs x 8
175lbs x 8
195lbs x 7 (PR)

Cardio : 15 mins


This post has been edited by ZintanthraX: Mar 8 2012, 08:57 PM

Legs!

Leg Extension
20lbs x 18 (warm up set)
20lbs x 5 (warm up set)
110lbs x 10
120lbs x 10
130lbs x 10 (new PR)

Leg Curl
20lbs x 10 (warm up set)
70lbs x 12
80lbs x 10
90lbs x 8

Squat
45lbs x 10 (warm up set)
155lbs x 8
175lbs x 8
205lbs x 5 (new PR)

Cardio : 15 mins

i feel really happy with my today's record.



This post has been edited by ZintanthraX: Mar 13 2012, 09:28 PM

just got my first belt. so i dont have to worry much in going a lil heavy on deadlift.

Back

Lat Pulldown
20lbs x 15 (warm up set)
20lbs x 10 (warm up set)
100lbs x 10
110lbs x 9
120lbs x 7

One Arm Dumbbell Row
12lbs x 10 (warm up set)
50lbs x 10
50lbs x 8
50lbs x 7

Seated Cable Row
20lbs x 10 (warm up set)
80lbs x 10
90lbs x 8
90lbs x 9

Deadlift
45lbs x 10 (warm up set)
45lbs x 8 (warm up set)
155lbs x 10
185lbs x 8
205lbs x 6 (new PR)

Cardio : 15 mins



This post has been edited by ZintanthraX: Mar 19 2012, 09:54 PM

trying to change up things a bit. and add more weight!!!

Chest

Incline DB Bench Press
15lbs x 2 x 15 (warmup set)
20lbs x 2 x 6 (warmup set)
45lbs x 2 x 10
45lbs x 2 x 10
50lbs x 2 x 7

Flat BB Bench Press
45lbs x 15 (warmup set)
125lbs x 8
125lbs x 8
135lbs x 5

Decline BB Bench Press
45lbs x 10 (warmup set)
95lbs x 10
105lbs x 10
115lbs x 8

Cable Crossover
10lbs x 2 x 10 (warmup set)
20lbs x 2 x 10
30lbs x 2 x 7
30lbs x 2 x 7

Abs

Cable Side Bends
30lbs x 10
80lbs x 10
130lbs x 10

Decline Crunches: 3 set, 10 reps each

Cardio: 10 mins

i tried to change things up for back too. so i followed scott herman's routine. lol.

Back

Wide Grip Lat Pulldown
20lbs x 18 (warmup set)
40lbs x 10 (warmup set)
110lbs x 10
120lbs x 8
130lbs x 6

Reverse Grip Lat Pulldown
90lbs x 10
100lbs x 9
110lbs x 7

Seated Cable Row
80lbs x 10
80lbs x 9
90lbs x 7

Straight Arm Pulldown
40lbs x 10
80lbs x 8
80lbs x 7

Deadlift
65lbs x 10 (warmup set)
155lbs x 8
185lbs x 8
215lbs x 6 (NEW PR!)

back to basic on biceps. idk what else to do, cos actually i don't prefer fancy exercises.

Biceps

Alternate Seated Dumbbell Curls
12lbs x 2 x 15 (warmup set)
15lbs x 2 x 10 (warmup set)
25lbs x 2 x 10
30lbs x 2 x 8
30lbs x 2 x 7

Barbell Curls
Empty bar x 20 (warmup set)
30kg x 10
35kg x 7
37.5kg x 6

Preacher Curls (Machine)
15kg x 10
17.5kg x 8
17.5kg x 7

Triceps

Close Grip Barbell Bench Press
45lbs x 12 (warmup set)
95lbs x 10
105lbs x 9
105lbs x 8

Cable Triceps Pushdown
20lbs x 12 (warmup set)
110lbs x 7
110lbs x 7
120lbs x 5

Lying Cable Triceps Extension
20lbs x 10 (warmup set)
40lbs x 10
60lbs x 10
80lbs x 8

Forearms

Cable Wrist Curl
40lbs x 15 (warmup set)
100lbs x 10
130lbs x 10
150lbs x 10