I've been working out for a year plus now and my body have transformed significantly.

1 year ago, I couldn't do a single push up and pull up, I run like a girl and I dare not even arm wrestle with anyone.

I was almost 105kgs when I finally decide to hit the gym and change my own life with my own hand.

Now I'm enjoying every moment of it - even if the result is still not really satisfying now.

I enjoy my new lifestyle now and my advice/best tips is eating healthy currently weighing at 75kg

Firstly, my routine (which change time to time) now which is a 4 days split within one week. Usually I do Tues, Thurs, Sat and Sun.

Rest is key. When I rest I do some light cardio ie basketball or swimming. I hate jogging (and I still run like sh*t)

I seldom use straps or gloves.

I have very small bones and my presses exercise is ruined because of it.

Personal Record / PR



Day 1
Back Bis
Seat calf raise
4x20

Bent over rows (I give it a mixed grip variation from under to over)
4x15,12,10,8

Deadlifts
4x10,8,8,6

Pull down (i mixed the grip variation)
6x6

Barbell curl
3x20,15,10

Incline curl
3x20,15,10

Hammer curl
3x20,15,10

Day 2
Chest Tris
Decline BB press
4x12,10,8,6

DB flat press
4x12,10,8,6

Incline DB flyes
3x20,15,10

Tri pushdown
3x20

Tri press
4x15,12,10,8

Close grip BB press
4x15,12,10,8

Day 3
Shoulder Bis
Shoulder BB press
4x12,10,8,8

Lateral raise
4x20 (drop to failure)

Reverse fly
4x20,15,12,10 (drop to failure)

BB curl
3x20,15,12

Preacher alternate one hand curl
4x20,15,12,10

Hammer
4x20,15,12,10

Shrugs
4x20 (drop)

Day 4
Legs
Seated calf raise
4x20

Leg extension
4x15,12,10,8

Squat
4x12,10,8,6

Hack Squat (new inclusion)
4x12,10,8,6

Leg press
4x12,10,8,6

Leg curl or stiff leg deads
4x15,12,10,8

Calf press on Leg press
4x20


GOAL: Achieve 8% bodyfat | Lean out without giving up my athleticism | Power and strength

Currently 11%+ bf

Follow me on Insta @Phantomenix to follow my progress!

Progress Pic:
15 June 2013 Progress pic http://instagram.com/p/ak4GisCBrd/

Supplements and macros:


Average spending on fitness lifestyle


WORK HARD OR GO HOME!

This post has been edited by enix2000: Jun 17 2013, 03:02 PM

9/6/2013

Shoulder Bis
Shoulder BB press
30x12
40x10
50x8
50x6

Arnold press
7.5x12
10x10
15x8
17.5x6

BB rear delt row
60x15
70x12
80x9


BB curl
20x20
30x15
40x7

Hammer
10x20
15x15
17.5x7

Shrugs
20x20
25x15
30x12

11/6/2013

Chest Tris
Decline BB press
40x12
60x10
70x8
80x5

DB flat press
17.5x12
20x10
22.5x8
25x6

Incline DB flyes
7.5x20
10x15
12.5x12

EZ bar decline close grip skull crusher
5x20
10x15
15x10

Dips
4x10

Tri pushdown
30x20
40x20
50x20


13/6/2013
Back Bis
Rack pull
120x10
130x8
140x8
160x3

Pull down (i mixed the grip variation)
23x6
30x6
42.5x6
57.5x6
62.5x6
70x4

Long bar row (Close grip V-row)
40x15
60x12
80x6

Barbell curl
20x20
30x12
35x6


Incline DB curl
5x20
7.5x15
10x10

Hammer curl
10x20
10x12
10x12

15/6/2013
Legs
Leg extension
23x15
36x12
50x10

Squat
60x12
80x10
100x8
100x5

Leg press
80x12
120x10
160x8
200x6

Stiff leg deads
40x15
50x12
60x10

Shrugs
20x20
25x15
30x12

Front close grip lat pull
15x15
15x12
15x10

This post has been edited by enix2000: Jun 17 2013, 03:07 PM

Yesterday had my back workout.

Didn't deadlift because I feel so unmotivated.

17/6/2013

Seated calf raise
40x20

Bent over rows
60x15
70x12
80x10
100x8

Wide grip lat pull down
23x6
30x6
42.5x6
57.5x6
62x5x6
70x4

DB one arm rows
12.5xfailure
Superset
Goodmorning
4sets

EZ curl
5x20
10x20
15x20
20x12 drop 5x20

Incline DB curl
5x20
7.5x15
10x12

Hammers (Alternate one arms then switch to 2 arms)
10x20
12.5x15
15x12

I believe arms workout are very stubborn and need plenty or reps. So I have low weighs and my arms are sore as h3ll after the back workout.

29/6/2013

Chest Tri day
Incline BB press
60x12
70x10
80x8
90x0 <- my wrist burns!

DB flat press
17.5x12
20x10
22.5x8
25x8

Incline DB flyes
7.5x20
10x15
12x12.5

Bent arm DB pullover + press
20x12
25x10
30x6

High cable cross over
20x20
30x15
20x20

Tri press - seated
10x15
12.5x12
15x10
17.5x8

Tri pushdown
30x20
40x20
50x20

Close grip BB press
30x15
40x12
50x6
60x3