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

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

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

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

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

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

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

12 April 2013

Thighs
Squat Machine
3 x 12 (40kg)

Seated Legs Curl
3 x 12 (20kg)

Lying Legs Curl Machine
3 x 12 (20kg)

Calves
Calve extension machine
3 x 12 (40kg)

Calve raise machine
3 x 12 (40kg)

This post has been edited by RyoKenzaki: Apr 13 2013, 12:32 AM

Have to stop GYM for probably a month due to minor surgery on my back, need to wait the stitch to heal up

Nope, found a melanoma like mole on my back so doctor cut it off to send it for examination

BTW friend commented i lifted too light for my thighs exercise (20kg for my 55kg weight), what u guys think?

This post has been edited by RyoKenzaki: Apr 16 2013, 06:18 PM

Hmm after my back surgery and my friend who used to drive me to gym no longer free to do so i stopped gym until now...
I need to get back on track but seriously need2 find training partner or i will just go with dumb bell at home

I moved to Kepong :v

Popeye in Sri Rampai is good