Hey guys. My name is Adi. Im new in fitness and workout field. Im 5.8" aka 173cm height and weight at 110lbs aka 50kg. Yes. Skinny 23 old dude. I plan to serious put on weight starting this April. Just start hitting gym this week.
Comment and critics are much welcome. Newbie here.

My Diet :



My beginner routine a week for this month May 2012 Improvise Extreme Beginner!


Monday Chest and Triceps

- Dumbbel bench press 3 set of 10-12 reps
- Dumbbel standing triceps extension 3 set of 10-12 reps
- Dumbbell fly 3 set of 10-12 reps
- Dumbbell front raise 3 set of 10-12 reps
- Dumbbel lying triceps extension 3 set of 10-12 reps

Wednesday Back. Biceps and Forearms

- Barbell / Dumbbell deadlift 3 set of 10-12 reps
- Dumbbel raise curl 3 set of 10 reps
- Bend over two-dumbbell row 3 set of 10-12 reps
- Zottman curl 3 set of 10-12 reps


Friday Shoulders and Leg

- Barbell / Dumbbell squats 3 set of 10-12 reps
- Dumbbell lunge 3 set of 10-12 reps
- Barbell / Dumbbell shoulder press 3 set of 10-12 reps
- Dumbbell lateral raise 3 set of 10-12 reps
- Standing dumbbell calf raise 3 set of 10-12 reps

My Supplement :

- Nutrabolics Mass Fussion Chocolate <- seriously delicious choc taste. recommended!
- ON 100% Gold Standard Whey <- taste like sweet puke. mine cokies and cream flavor. suck. dump it immediately when i got the mass fussion. if anyone know good taste for protein shake, please recommend me. thanks.

SOURCE

Monthly Stats :

2nd April 2012
- Weight : 50kg
- Waist : 70cm
- Chest : 81cm
- Shoulder : 40cm
- Biceps : 27cm
- Forearms : 25cm
- Calve : 31cm

4th May 2012
- Weight : 53kg
- Waist : 72cm
- Chest : 84cm
- Shoulder : 44cm
- Biceps : 29cm
- Forearms : 26cm
- Calve : 32cm

3rd Jun 2012
- Weight : 53kg (due to i skip weight gainer sometimes)
- Waist : 74cm
- Chest : 87cm
- Shoulder : 48cm
- Biceps : 29cm
- Forearms : 26.5cm
- Calve : 33cm

This post has been edited by killer zone II: Jun 3 2012, 03:26 PM

10kg in 12 weeks is quite a high target but not impossible.
Easier with dirty bulking and much much harder with clean bulking.
From what I've read, 1 pound a week (500grams) is a good target.

Thanks bro. I really hope can make as much different within 3 month. Modify my beginner routine btw.

---

Added on April 6, 2012, 6:21 pmUhh.. Not update too much. I had DOMs now on my triceps. Was doing Barbell standing overhead triceps extension and Dumbbell triceps extension on Tuesday 3/4/12. Now still pain. Before this DOMs on my quads coz of squat. Maybe long time didn't go gym. Hope next week my body can adapt to the routine and cause less soreness. =/

This post has been edited by killer zone II: Apr 6 2012, 06:21 PM

Keep in touch bro, current I'm in progress gaining weight and muscle too.

I'm on semester break now, 3 weeks time. Hopefully to gain 5kg.

Just bought Flat bench from fitness concept last 2 weeks. RM397 with shipping.

My phase 2 bulking program will start on May.

Q. what is kzII phase 2?
A. hehe. i create it. it just same routine with more weight and low reps, since i already familiar and got a correct form in my phase 1.

Monday 7th May 2012

Chest and Triceps.

Dumbbell bench press
1x 10 x8kg
1x 10 x8kg
1x 8 x8kg

Dumbbel standing triceps extension
1x 10 x8kg
1x 10 x8kg
1x 8 x8kg

Dumbbell fly
1x 10 x8kg
1x 10 x8kg
1x 6 x8kg

Dumbbell front raise
1x 10 x6kg
1x 10 x6kg
1x 8 x6kg

Dumbbel lying triceps extension
1x 10 x8kg
1x 10 x8kg
1x 8 x8kg

This post has been edited by killer zone II: May 9 2012, 10:57 PM

Wednesday 9th May 2012

Back, Biceps and Forearms.

Dumbbell deadlift
1x 10 x16kg
1x 10 x16kg
1x 10 x16kg

Dumbbel raise curl
1x 10 x8kg
1x 10 x8kg
1x 10 x8kg

Bend over two-dumbbell row
1x 10 x8kg
1x 10 x8kg
1x 10 x8kg

Zottman curl
1x 10 x8kg
1x 10 x8kg
1x 10 x8kg

This post has been edited by killer zone II: May 9 2012, 10:58 PM

dude, all im gonna say is; buy more weights or join a gym.

if you can curl what you rowed, you're definitely aint trying hard enough

thanks for the comment bro. i rarely go gym these day due to no transport atm. but more weight plate will be coming next week.

btw does my current routine is ok?

Routine looks fine to me. You'll need a lot more plates though, shoot for around your bw for starters.

No wonder u want to buy my weights...
All the best..i lost 30kg before...last december i weights 105kg

Sunday 13th May (i accidentally skip leg day)

Chest and Triceps.

Dumbbell bench press
1x 8 x9kg
1x 8 x9kg
1x 8 x9kg (need to rest after lift 3rd rep. then only can continue till 8th rep) =(

Dumbbell standing triceps extension
1x 8 x9kg
1x 8 x9kg
1x 8 x9kg

Dumbbell fly
1x 8 x9kg
1x 8 x9kg
1x 8 x7kg (can't lift 9kg) =/

Dumbbell front raise
1x 8 x9kg
1x 8 x9kg
1x 8 x9kg

Ez bar close grip skull crasher
1x 10 x10kg
1x 10 x10kg
1x 8 x10kg

This post has been edited by killer zone II: May 13 2012, 11:44 PM

Haha.. Thanks man.

Tuesday 15th May 2012

Back, Biceps and Forearms.

Dumbbell deadlift
1x 10 x28kg
1x 10 x28kg
1x 10 x28kg

Dumbbel raise curl
1x 10 x10kg
1x 10 x10kg
1x 10 x10kg

Zottman curl
1x 10 x10kg
1x 10 x10kg
1x 10 x10kg

Bend over two-dumbbell row
1x 10 x10kg
1x 10 x10kg
1x 10 x10kg

slacking off ka?

hey dude, nice... I'm gonna try to adapt to your routine as I'm working out in my home with only a pair of bells. I'm purchasing more weight plates as well.

and do you have any rest in between reps?

haha.. forgot to update thread + diablo 3 crazy. =.=" next week going to village for a week. no gym for me. hope body wont shrink.

hey man. thanks. grab a bench as well. more exercise can be done.

I also gaining weight, be careful what you consume everyday.

I do not care what I ate, now I ended up skinny but has tummy fat.

Hey man. How your progress now? current weight? Hehe. I think cutting is easier than bulking.

3 months ago I wast 54kg, now I'm 60kg. I consumed 3 package of weight gainer and now I fuxked up. Stupid fat all go to my tummy.

Some people advice me to continue bulking. My target is 65kg.