Hello all!

I actually wanted to start a workout journal but I really have been procrastinating!

Please point out or help me out in my journey of 6 packs, HUGE THANKS!

History..
I've been hitting the gym on and off and never was serious about it until last year I couldn't fit in to my favorite pair of jeans and told my self that enough is enough and I'll hit 6 packs this time at the gym.. I had 6 packs when I was in my teenage days due to the intensity in the sports team.. My passion for sports soon faded as I switched house and lost all contact to the real world Spent most of my time infront of the computer playing games all day.

Anyways I'll give my best and make 2013 the fittest year I've ever had!

AGE: 27
Height : 165cm

Weight before I joined the gym
DEC 2012 : 71KG
FEB 2013 : 75KG
April 2013 : 69KG

GOAL: Body fat <<10%

9/4/2013
6.30AM - Cardio around neighborhood 5KM @ 32 mins

5PM
CHEST DAY

WARM UP
Run at treadmill @ 12kmph non-stop till 1km

Bent-Arm Dumbbell Pullover
3 X 10 @ 30KG

BENCH PRESS
3 x 10 @ 65KG

INCLINE BENCH PRESS
3 X 10 @ 50KG

DECLINE BENCH PRESS
3 X 10 @ 60KG

DUMBBELL FLYES
3 X 10 @ 15KG

DUMBELL BENCHPRESS
3 X 10 @ 22.5KG

DUMBELL INCLINE BENCHPRESS
3 X 10 @ 20KG

CABLE CROSS OVER
3 X 10 @ 45LBS EACH SIDE(Sorry for the pounds since the cable machine at my gym is in pounds)

8/4/2013
7.00AM - Cardio around neighborhood 3KM @ 19mins++

6PM
BACK DAY

WARM UP
Run at treadmill @ 12kmph non-stop till 1km

WEIGHTED PULL UPS
3 x 10 @ 69+10KG

DUMBBELL BENT-OVER ROW
3 X 15 @ 30KG

T-BAR BENT-OVER ROW
3 X 10 @ 65KG

ELEVATED CABLE ROW
3 X 10 @ 190LBS

V-BAR PULLDOWN
3 X 10 @ 140LBS

DEADLIFTS
3X 10 @ 100KG

10/4/2013

6PM
ARMS DAY (BICEPS + TRICEPS)

WARM UP
Run at treadmill @ 12kmph non-stop till 1km

BICEP CURLS
3 X 10 @ 17.5KG

CONCENTRATED CURL
3 X 10 @ 17.5KG (TRIED 20 BUT FAILED AT 4TH REP)

EZ-BAR CURL
3 X 10 @ 32KG

EZ-BAR CURL PT2
3 X 7 X 7 X 7 @ 27KGS (7 from thighs to mid, 7 mid to chest, 7 thighs to chest)

TRICEPS

BODY WEIGHTED DIPS
3 X 10 @ 69+20KG

TRICEP PRESS
3 X 10 @ 30KG

TRICEPS PUSHDOWNS V-BAR ATTACHMENT
3 X 10 @ 130LBS

SEATED BENT-OVER ONE-ARM DUMBELL TRICEPS EXTENSION
3 X 10 @ 12.5KG

Please guide me throughout this journey, Thank you very much!

For Meals I normally eat 5-6 times a day..

Be it solid meals, protein shakes or snacks like roasted almonds!

1st thing in the I normally would take 1 scoop of BCAAS wait for 30mins 2 scoops of protein and coffee and will head out to jog!

After jog I would have 8 eggs and 2 capati(sorry if i misspelled this)

Meals before working out are normally 50% carbs 50% protein

2 scoops of protein after workout

Solid food of protein and some carbs


Here are some pictures I took because some of my friends inquire what kind of food I have been taking ever since I started this journey! Basically I've been cycling around these foods.


SALMONS my fav YUMS! Usually for my dinner!


MOCHA!


WHOLE CHICKEN!! My favorite! Meals for the whole day..


Raw salmon sashimi usually for my dinner!


Meals after jogging/2nd Morning breakfast


My lunch would look like something like this

This post has been edited by Calvin Seak: Apr 10 2013, 11:45 PM

Supplements I take are

Pre-Workout (stopped currently)
USP LABS - Jack3d
Musclepharm - Assault

Proteins
Musclepharm - Combat
BSN - Syntha 6
Optimum Nutrition - Platinium Hydrowhey

BCAAs
Musclepharm - Recon
BSN - AminoX

This post has been edited by Calvin Seak: Apr 11 2013, 06:36 AM

wow you are strong

Haha Thank you! Awake for my daily jog!

Do you do weight lifting as well?

11/4/2013

7.30AM jog

3.82KM @ 25:55

Today is Shoulder / Leg day!


7PM Gym

Ahh Didn't do legs.. Felt a little guilty but its because I have Futsal later at 11pm! All hyped up for it now!

Warm up -
1KM @ 4.42 mins Rowing machine @ 3rd resistance.

Shoulder press dumbell
3 x 10 @ 22.5KG each hands

Alternating Deltoid Raise
3 x 10 @ 17.5KG each hands

Dumbbell Front Raises
3 x 10 @ 17.5KG each hands

Arnold Dumbbell Press
3 x 10 @ 17.5KG each hands

Barbell Shrugs
1 x 10 @ 100KG
2 x 10 @ 140KG

11pm
Friendly Futsal game so I skipped LEGS

This post has been edited by Calvin Seak: Apr 11 2013, 10:15 PM

Surprisingly, you took all those supplement but not taking creatine? Perhaps you should consider at least a cheap creatine monohydrate.

btw, good starter with lift 65kg bench press. Keep it up.

Thank you for your feedback!

I was actually able to bench 80 kilos but unfortunately got in to a very bad injury 3 weeks ago Twice!

Uhmm I'm pretty new to creatine.. I think it would definitely help too! Was wondering which brand and what should I look out for? Is Optimum Nutrition's Creatine alright?

Reason I didn't take creatine is also because that Jack3d has creatine in it.. Not to sure how much is sufficient a day.. I'm about 150lbs / 69kgs

This post has been edited by Calvin Seak: Apr 11 2013, 02:04 PM

Any creatine monohydrate will be fine. i'm using EGO Creatine Monohydrate, cause it's cheap!

You should bench properly once you hit 70kg and above. Those are not light weight anymore. Oh, our weight are same.

This post has been edited by wts6819: Apr 11 2013, 05:36 PM

yeah i lift weights, i posted a video on bodybuilding section. wow 80KG bench at 69kg? cool man.

I am currently cutting too! all the best!

Ahh I think that time I was 75kg

Thanks thanks you too!!

Didn't jog this morning due to futsal last night which ended at 1am++ pretty intensive friendly session i must say..

12/4/2013

7PM

LEG Day

WARM UP
Rowing Machine @ 1km

Back Squat
3 x 10 @ 100KG

Dumbbell Lunges
3 x 10 @ 15KG

Leg press
3 x 10 @ 250lbs

Leg extension
3 x 10 @ 150lbs

Lying leg curls
3 x 10 @ 100lbs

Might be able to run tomorrow, we'll see!