.:: s|dE's Workout Journal ::.

I decided to start my own workout journal to keep myself motivated and track my progress. I been working out consistently for 6 months.. Feel free to comments and give advise. Since everyone is different and unique, I will review any suggestions with no heart feeling.

s|dE Current Stats (Didn’t have all the stats yet.)
20 June 2012
Name: s|dE
Gender: Male
Age: 27
Height: 173cm
Weight: 90kg
Body Fat: TBC
Waist: TBC

Goals:
Short Term goals
Build mass and have lean muscle.
Learn more about workouts/nutrition.
Have fun, stay motivated, love myself.

Long Term:
Fit and healthy until the end of my life.
I don’t have to look like Ronnie Coleman but at least I want to be like Kane Sumabat when I become 42 years old.

Adding my favourite articles for reference:

http://forum.lowyat.net/Bodybuilding&StrengthTraining
http://thestrongpage.blogspot.com
http://zakikhan.net/
http://stronglifts.com/
http://startingstrength.com/

Supplement:
ON 100% Whey - Finish
Gaspari Myofusion Probiotic - Current use

Current PR: (include Oly Bar)
Squat 5x5 95kg
Deadlift 5x5 90kg
Bench Press 5x5 65kg
Overhead Press 5x5 42.5kg

My Newbie Workout:
From Oct 2011-Nov 2011 -> Mark Rippetoe Starting Strength
Dec 2012 -> Off because of married.
Jan 2012-Mar 2012 -> Cont Mark Rippetoe Starting Strength
April 2012-Current ->

Day 1:
Bench Press 5x5
Incline DB press 4x8-10
Close Grip Pull Down 4x10
Seated Row 3x10
Seated DB Press 3x10
Lateral Raise 3x10
Dips 4x10

Day 2:
Squats 5x5
Legs Curl 4x10
Alternate Lunges 4x10
Lower Back 4x10
Abs 4x10

Day 3: REST

Day 4:
Overhead Press 5x5
Reardelts 4x8-10
DB Bench Press 4x8-10
Incline DB Flyes 3x10
Wide Grip Lateral Pull Down 3x10
Bent Over Row 3x10
Biceps Curl 4x10

Day 5:
Deadlift 5x5
Leg Press 4x10
Alternate Lunges 4x10
Lower Back 4x10
Abs 4x10

p/s: I'll try to update as much as I can start from today

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Added on June 21, 2012, 10:07 pmUpdate today workout

Overhead Press (include oly)
2x5 40kg
3x5 42.5kg

Reardelts
4x10 12.5kg/DB

DB Bench Press
1x10 17.5kg/DB
2x8 20kg/DB
1x8 22.5kg/DB

Incline DB Flyes
3x10 12.5kg/DB

Wide Grip Lateral Pull Down
1x10 36.5kg
2x10 41kg

Row Machine
2x10 40kg
1x10 50kg

Biceps Curl
3x10 10kg/DB


Diet today hancurr! becoz of holiday

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Added on June 27, 2012, 9:42 pmupdate this week workout

Day 1: (Monday)

Bench Press
5x5 65kg

Incline DB press
3x8 17.5kg /DB
1x8 20kg /DB

Close Grip Pull Down
3x10 41kg
1x10 45kg

Seated Row
2x10 41kg
1x10 45kg

Seated DB Press
3x10 12.5kg /DB

Lateral Raise
3x10 7.5 /DB


Day 2: (Tuesday)

Squats
3x5 90kg
1x5 95kg
1x3 100kg (NEW PR )

Legs Press
2x10 160kg
1x10 190kg
1x10 220kg (NEW PR )

Stiff Legged Deadlift
1x8 50kg
1x8 55kg
1x8 60kg
1x8 65kg

Not enough power after that...too tired..go back home

Day 3: (Wednesday)

Today is CUTI day!!!!

This post has been edited by s|dE: Jun 27 2012, 09:44 PM