I've came to a conclusion where
Monday :- Chest, Triceps
Tuesdays :- Biceps, Back
Wednesdays :- Shoulders, Abs
Thursday :- Chest, Triceps
Friday :- Legs
Saturday or Sunday :- Biceps, Back

Sometimes at night i'll just drop by at the gym nearby and perhaps do some kickboxing/HIIT workouts

Do you think its a good idea? Hmmm..

isnt it already cooked? o_0

Previously was
Monday :- Biceps, Back, Abs
Tuesdays :- Chest, Triceps, Shoulders
Wednesdays :- Legs
Thursdays :- Biceps Back Abs
Fridays :- Chest Triceps Shoulders
Either Saturday or Sunday :- Legs

Those were the good old days when i was free 24/7. I realize that is considered umm.. over training i guess?
Any workout routine you can suggest me besides checking out member workout journals?
Kickboxing as in continueous kicking/punching for prob 30 secs? Then i'll do mountain climbers. Then back to kicking/punching, mountain climbers or perhaps abs crunch.
I recently entered college, so i decided to split 3 muscle groups into two
Thanks buddy!

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Added on July 26, 2012, 8:44 pmDrop sets, yes! I'm focusing now on consistent, weights increasing for muscle mass. I'll prob work on drop sets in a month or two. Still not satisfied with the thickness of my muscles yet

This post has been edited by gannicholas: Jul 26 2012, 08:44 PM

I am though. Still have body fats

Last week i was 75.6kgs, stuck at 75.6kgs for 3/4weeks, this week i'm 73.6kgs
What has changed is my workout routine, but its not as intensive as my previous workouts since i've cut my workouts from 3 muscle groups to two.
Kinda shocked, cause i had campus food for lunch. I had meals like fried rice, nando's chicken, aglio olio, ikan sambal fried rice, etc but not all the time though when i was in college
I hope i'm not losing muscle mass.
Alien9, how about this?

Mon :- Arms
Tues :- Legs and maybe light kickboxing
Wed :- Back & Lower Back
Thurs :- Chest
Fri :- Shoulders
Either Sat or Sun :- HIIT

Few questions, i hope they arent stupid questions
Yes, i know some of them are basics

1. Can we work on abs everyday? Why?
2. Can we work on Triceps and Biceps on the same day? Why?
3. What is over-training? 10+ different kinds of any muscle group exercises or working too many muscle groups with various kind of exercises in one day?

1. Some told me you can work abs everyday, i was confused. Ahahah!
2. can i work like 5 biceps exercises, then proceed to 5 tricep exercises?
3. What if i work on a specific muscle group too much? Lets just say 8 different exercises on the chest

Thanks alot!

2. So how many types of exercises would you recommend for each biceps group and triceps group?

Too much carbs are bad. Its better if you're able to avoid butter

agreed!

Happy Saturday everyone
Shoulders day, i started my workout by running on the tredmill
2 minutes 5km/h slow jog

30 seconds 15 incline 8km/h run --> 30 mountain climbers ( 15 one side ) --> 30 seconds 15 incline 4km/h
30 seconds 15 incline 10km/h run --> 30 mountain climbers ( 15 one side ) --> 30 seconds 15 incline 4km/h
30 seconds 15 incline 12km/h run --> 30 mountain climbers ( 15 one side ) --> 30 seconds 15 incline 4km/h
30 seconds 15 incline 16km/h run --> 30 mountain climbers ( 15 one side ) --> 30 seconds 15 incline 4km/h

Celeb Fitness PT approached me and told me that the way i'm warming up is too intense
Apparently i'm burning muscle mass instead of fats
He suggested me to set my incline to 15 and jog at 5km/h for 5-10 minutes
Problem is, i'm still flabby. I THINK i have a roughly estimated of 18% of body fat
It's like, those kind of bodies that looks good with shirt on, looks like crap without shirt on
Yeah....
So, what do you guys think?

My current workout routine :-

MONDAY : ARMS
TUESDAY : LEGS
WEDNESDAY : BACK
THURSDAY : CHEST
FRIDAY : SHOULDERS
SATURDAY OR SUNDAY : HIIT

I came to realize that i should do Shoulders after Chest, cause i might work on my chest if i were to do dumbell military press
Any other recommendations?

MONDAY : ARMS
TUESDAY : LEGS
WEDNESDAY : BACK
THURSDAY : CHEST
FRIDAY : HIIT
SATURDAY OR SUNDAY : SHOULDERS

Should be better right?

Not enough time, college college :s
Chest i'll be doing 6 exercises, bench press 3 different incline, cable flys 3 diff angle. Top, Mid and Bottom

Whereas shoulders, dumbell military presses sidewards and frontwards, that exercise where you use the cables and you pull em' up ( sorry, dont really know the name ) and that exercise where you work on your deltoids by lifting weights sideways ( machine ) then i'll move on to traps, front shrugs, back shrugs and dumbell shrugs

Dont take supper, really. Stop eating after 8pm. Supper is one of the reasons why people gain weight. If you're too hungry, grab a piece of apple or perhaps ONLY a cup of milk. Bread = Carbs. Butter = High in Calories whereas Sugar = Sugar. The main key to losing weight is to cut on carbs and sugar. You should try sleeping early too!

Sauna after weightlifting, yay or nay?

Sup guys, it has been awhile since i've last updated myself on LYN
Need help and suggestions, should i cut or should i bulk?
I'm currently bulking, i was cutting from january - february, decided to bulk till june until i did my body composition scan and this was what i got



I workout 7 times per week
Sunday Back
5 back exercises + 3 bicep exercises + good mornings
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Monday Chest
5 chest exercises + 3 tricep exercises
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Tuesday Legs
7 legs exercises including 2-3 calves exercises + squats, deadlifts. Doing 2-3 calves exercises because i have chicken legs, i did cycling back when i was overweight.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Wednesday Arms
5 biceps, 4 triceps.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Thursdays Abs
4 supersets, each superset consists of 2 kinds of abs exercise.

Fridays Shoulders + Chest
5 shoulders + 2 chest

Saturdays Abs + Cardio (light exercise)

My current diet
Morning
4 half-boiled eggs, EITHER 2 wholemeal bread + Peanut Butter and one glass of milk OR one glass of oats + milk

Lunch
Something like this, something similar

OR
Subway's Sub of the day + Roasted Chicken

Dinner
Something like this, something similar


Snacks :- PB Sandwhich
I drink green tea everyday

Pre workout :- Cellucor C4
Post workout :- Used to be Nitrotech Hardcore Series, moving on to ON 100% Gold Standard Whey

Before :- Body Fat % roughly around 25-28%
Current :-

Thanks!

This post has been edited by gannicholas: Apr 14 2013, 10:02 PM

thanks man but i wanna reduce more on bf %