Hello guys,

Total noob + lazy guy.

Though it would be a good idea to write down my workout journal so i can keep track on it.

okay. Make it short .

Age : 23
height : 172cm
weight : 72kg (normal to fat)
started training : since beginning of November 2013
workout location : Fitness first or home (workout 6.30am to 8am on weekday, probably 3-5 times a week)
Goal : beach body and healthier lifestyle

Supplement : Only multivitamin and also whey protein. Currently taking syntha 6 and will change to Dymatize iso 100 soon.

Workout:
monday : legg
tuesday : chest + abs
wednesday : back
thursday : shoulder
friday : arm + abs

current weight : 70.5kg

This post has been edited by Noobiezzz: Dec 20 2013, 12:14 PM

18/12/2013 (wednesday)

Breakfast (before workout) : 5 table spoon oat + 2 whole egg + multivit
After workout : 2 scoop BSN syntha 6
post workout : 6oz chicken breast + brocoli
lunch : tuna + letuce
4.30pm : apple
8.pm : steak + brocoli+1 egg white

Chest day :
Barbell Bench
barbell incline bench
incline dumbell flies
regular flies with machine

all with 4 set (15/13/12/10)+ 1 set light weight X 20

19/12/2013 (thursday)

Breakfast (preworkout) - banana + multi + BSN syntha 6
post workout- BSN syntha 6 (1 scoop)
post workout meal - Chic breast + bak choi + sweet potato
lunch - MCD (shit)
4.pm - orange
8pm - salmon + brocoli

back day
Dear lift
dumbel row
lower back extension
seated row

all 4 set (13/12/11/10) + 1 drop set (4X10)

20/12/2013 (Friday)

Today should do on shoulder but tired so just do cardio for 20mins.

Breakfast - 4 tablespoon oat/ green tea / multi / 3 egg white
11am - 2 whole egg + apple + 5 almond
lunch : rakuzen grilled salmon with salt
4pm - orange
8.30pm - grilled salmon and brocoli

This post has been edited by Noobiezzz: Dec 23 2013, 12:12 PM

21/12/2013 and 22/12/2013

weekend no workout.. only did 20mins cardio.
cheat meal : wan tan mee/char siew..