Background info
- Age 24
- Weight 53
- Height 170cm

Measurement
3/4/13
Arms: 11.7
Chest: 33
Waist: 31.5

Goals
- To get lean muscle
- Achieve < 10% Body Fat
- Bulk up
- Try to eat as clean as possible
- Better overall fitness

Motivation






This post has been edited by RyoKenzaki: Mar 12 2014, 03:40 PM

1 April 2013

Warm up
- 5 minutes of medium intensity rope skipping

CHEST
Flat Dumbbell Press
3 x 12 x 6kg

Dumbbell Flyes
3 x 8 (6kg)

Wide Form Push Up
3 x 8

ABDOMEN
Sit Up
3 x 8

Straight Legs Raise
3 x 8

SHOULDER
Seated Dumbbell Press
3 x 8 (6kg)

Dumbbell Upright Row
3 x 8 (6kg)

Dumbbell Shrug
3 x 8 (6kg)

This post has been edited by RyoKenzaki: Apr 6 2013, 01:03 AM

i think shrug can be exclude first

concentrate on other shoulder routine like arnold press? military press? or shoulder fly?

seriouslu ur shoulder routine is kind of to little... if me at least 4 routine for each body part

Thanks for the input, for today i'm doing with DB only as its the only thing i have now, wed onward i will join gym
When i do shoulder exercise im all exhausted, if do 4 routine ima die, i tried doing shoulder fly with 6kg db each side but i cant lift at all so i subs it with shrug, should i reduce the weight or should i increase rest time?

This post has been edited by RyoKenzaki: Apr 2 2013, 12:08 AM

3 April 2013

Warm up
- 5 minutes of light treadmill

Biceps
Standing Alternate Hammer Curl
3 x 6-8 (7.5kg)

Concentration Curl
3 x 6-8 (7.5kg)

Triceps
Overhead Tricep Extension
3 x 8 (7.5kg)

Cable Tricep Extension
3 x 8 (14.5kg)

Back
Back Lat Pull Down
3 x 8-12 (16kg)

Front Lat Pull Down
3 x 8-12 (16kg)

Seated Cable Rows
3x 6-8 (12kg)

This post has been edited by RyoKenzaki: Apr 6 2013, 08:13 PM

5 April 2013

Thighs
Linear Legs Press
3 x 8 (60kg)

Seated Legs Curl
3 x 8 (20kg)

Lying Leg Curl Machine
3 x 8 (20kg)

Calves
Calve extension machine
3 x 8 (40kg)

Seated Calf Press Machine
3 x 8 (40kg)


I was told i should concentrate on building my foundation by lifting lighter weight, more reps, once i got my form right and the muscle tone then only concentrate on bulking, any advice, guys?

This post has been edited by RyoKenzaki: Apr 13 2013, 12:31 AM

Build foundation, yes. But you don't need more reps. Improve & strengthen your forearm at least one month. And please, eat like mad.

Im kinda worry if i eat like mad my stomach fat will return, actually i wanted to get 6pack 1st
For now im doing rope skipping on my rest day when im not hitting the gym to keep the stomach fat away, wonder if that will work well with eating like mad

6 packs? Would be looks really weird if you have 6 packs and no chest, back & shoulder?

Don't worry about eat more. What you need now is mass weight. If you workout properly, what you eat wouldn't go into your belly. If you still worried, you can opt to do HIT once a week. From there your belly definitely in control.

Note: Eat healthy solid food. i.e: chicken breast, chicken egg, beef, oatmeal, fish, wholemeal bread, peanut butter, cheese etc

if we eat too much process foods and junk carbs its easy to get bloated..

but when trying to gain mass we should not care so much about how the belly look..because it change from time to time depending on water content, what u eat etc.

set a target weight and go for it..i think that as long as u train hard its not an issue.. you cant look left and right at the same time u know.

Now im trying to avoid fastfood and unhealthy trans fat food, hopefully i will do fine

Thanks for the bold part insight, thats new to me

Good Luck

try insanity workout to lost the @#$% fat

8 April 2013

Warm up
- 10 minutes of medium intensity rope skipping

CHEST
Bench Dumbbell Press
3 x 8 (7.5kg)

Barbell Bench Press
3 x 6,4,4 (20kg including bar weight)

Incline Press Machine
3 x 6 (16kg)

ABDOMEN
Abs Isolator Machine
3 x 20 (34kg)

Incline Sit Up
3 x 20

SHOULDER
Shoulder Press Machine
3 x 6 (16kg)

Seated Dumbbell Press
3 x 6 (5kg)

*NOTE TO SELF*
- Must eat before workout to prevent fatigue after training


Don't feel any soreness on any part of the body the next morning, i guess i did them wrongly....

This post has been edited by RyoKenzaki: Apr 9 2013, 09:35 PM

Dont think insanity is suitable for me who are trying to bulk
I think it will suit me when i bulked to a satisfactory weight in the future

wah.. u cn bench press of 20kg.. nice!! i cnt lift 15 wen i just started... keep it up bro!!

Hmm I cant really keep up with consistent rep thou, its done with spotter helping when im lowering it, im going to reduce the weight on next session...

10 April 2013

Biceps
Barbell Curl
3 x 6 (10kg)

Barbell Curl
3 x 6 (5kg) <-- Thought it is a 10kg barbell but turns out its just 5kg so redo with a 10kg one!

Concentration Curl
3 x 6-8 (7.5kg)

Triceps
Overhead Tricep Extension
3 x 12 (7.5kg)

Cable Tricep Extension
3 x 6-8 (12kg)

Back
Front Lat Pull Down
3 x 12 (16kg)

Seated Cable Rows
3 x 8 (16kg)

Barbell Back Shrug
3 x 12 (20kg)

This post has been edited by RyoKenzaki: Apr 12 2013, 05:16 PM

Get a gym partner bro. It will help you a lot. So, you doing workout at Kepong now? See either got time to reach you there.

I got but all are newbie, one of them have a lil experience but not much
Im doing in D'popeye @Sri Rampai, Mon, Wed and Fri 10pm-12pm approx

BTW I still dunno who are u....

This post has been edited by RyoKenzaki: Apr 11 2013, 11:39 AM

Weekday I cannot lah bro. Working and traffics from Puchong to WangsaMaju quite bad. Summore workout late night. 10pm I sleep liao.

PM u lah.

This post has been edited by wts6819: Apr 11 2013, 01:43 PM