new year resolution 2015!

-getting stronger. all major lift at least same wit bodyweight. DONE
-reducing BF to 17% 15% (in progress)
-spending more time in part time job.
-increase my emergency fund to current monthly expenses times 5 (DONE)
-increase fund for 2016 stock investment in progress
-relearn back TA trading (in progress)


will b using candito linear program.

starting stats m gonna use (75% 1RM FOR HEAVY DAY & 70% 1RM FOR CONTROL DAY)

BACK SQUAT 51KG
DEADLIFT 70KG
BARBELL BENT OVER ROW 49KG
CHIN UP / PULLDOWN 2KG/ 65LBS
BENCH PRESS 45KG
OVERHEAD PRESS 31KG

PAUSE SQUAT 48KG
PAUSE DEADLIFT 65KG
PAUSE BARBELL BENT OVER ROW 46KG
CHIN UP / PULLDOWN 2KG/ 61LBS (NO PAUSE)
BENCH PRESS 42KG
OVERHEAD PRESS 29KG

increment range from 0-5kg. increment period range from weekly for squat, deadlift, pause training. increment
period in 2weeks for bench press, primary upper back n also pause primary upper back. increment period in 3 weeks for shoulders, secondary upper back.but for beginning, all increment will b in a week

Resetting if a workout failed. dropping 7.5kg at maximum 3times each major lift before progress increment in 2 weeks time.

had stopped gym since like 10years ago? all muscle bcome like fluffy fat/meat....lol..

165cm 76kg.


whole month of january is getting bc my stamina for more extensive workout. mayb februari as well, depends on stamina status. started to jogging bc on 1/1/2014.

2014 resolution:
-increase stamina at least can workout 30min non stop (done)
-shedding weight to 66kg (done)
-stop smoking (done since end of december 2013)
-extremely minimal cafeine (done. having coffee like 3-4times onli in a month)

new resolution for 2014:
-build muscle at net tdee (3rd quarter of year) [B](found out, d best way to build muscle is bulking. clean bulk will take time)
-reduce bodyfat to 18% (4th quarter of year) (onli able to reduce fat to roughly 19.xx% d last 2 weeks cardio didnt do any good. suspecting cardio making muscle breakdown)
[/b]




update:
3feb 2014, based on latest development n recommendation from net, net cal intake per day will b revised to 1592..

15feb 2014, net cal been revised to 1580 based on latest weight.

25mei 2014, net cal been revised to 1900. (TDEE)

20julai 14, cal been revised to 2440 2310. taking considerations on anabolic effects

17ogos 14, cal been revised to 2200 in order to achieve 18% BF b4 end of 2014 with minimal effects on metabolic rate.

recalibrating weight... it seems cal 2200 is at TDEE (net cal 1900); (20julai -17ogos = puts on fat, it seems 2440 is roughly at 10% bulk, 2310 at 5% bulk) *calibrating factor =-100

25ogos 14, cal been revised to 2087 (deficit 7% calories)

22sept 14, cal will reduce to 1600-1800 (deficit 20% calories)for this whole week. taking chance as onli doin cardio while recovering from injury

28sept 14, cal been revised to 2000cal (roughly at 10% deficit).

6oct14, increase cal intake to 2087. weight reduction too fas...

24nov 14, cal been revised bc to 2000cal at roughly 10% deficit bcoz weight rather stagnant. But BF is still reducing. with d current progress, i doubt will b hitting 18% by end of this year. had to make sure protein intake at least above 120g per day.

18dec 14, cal bump up bc to 2087 , but increase cardio to 30min everyday

22Dec14, no changes in weight. Decided to reduce cal to bc to 2000 but wit same 30min cardio. Next week will b final cut at 1900...

1Jan15, calories per day will be at 2200 TDEE. protein intake will b in normal averaging from 90g +- 10

2 March 15, minor cut slot in clean bulk at TDEE 2200. cuts begin with 200cal 3-4days in a week. protein intake bump up to 125-140g on cutting day. target 1% reduction.

Starting 1st cycle of candito linear program

1/1/2014. jogging for 5min. stamina is sstill there
2/1/2014. joggin for 5min. extra speed. can fell abit pancitness...
4/1/14 giving more stress. 10min running. huahh...
5/1/14 13min running. estimated nearly 300 burnt cal..
6/1/2014 13min running. starts feel acid pain on betis left leg..
7/1/2014 10min running. starts pain at 10th min. cannot go. mayb need rest 1day..
9/1/2014 14min running.... findin way to push this limit..

decided push d limit by using interval running training tactic. n will start warmup strength training for whole body ( find sweet spot . reps range target 20-50)

10/1/2014 10min interval running training. super tired but feels much more enjoyable than running constant speed..huhu. time to built up d stamina for this whole month.

warming up d strength training. gauging rough estimation of sweet spot..
pulldown 40 lbs 30reps
upright row -> 20reps
bicep curl dumbell 10lbs 20reps
shoulder press - 20reps
side abs 10lbs 25reps
bench press 30lbs 25reps
decline press - 25reps
abs crunch - 20reps

11/1/14 11 min interval running training. will maintain this for this week.
testing more exercises to find sweet spot.bent over row 10lbs 20reps
bicep curl barbell 5lbs 20reps
Leg extension 10lbs 20reps
Crunch press 5lbs 20reps
Leg curl 10lbs 15reps
calf raise - 20reps

consume 2white eggs as well to enhance muscle building..

12/1/2014 17min running. tested running at constant speed. seems interval running training is vry gooding

13/1/2014 10min interval running training. as per d plan, finish up doing pectorals, triceps n some abdominals. done all in 45min wit vry less resting time.. so tired.. but i like.. huhu

14/1/14 10min interval running training..think injured my leg.. painful . mayb not enough warm up..crap...sambung another 10min... after dat pain come bc..zzz

15/1/2014 10min interval running training. think its 100% dat i hurt my leg...decided to stop running for few days... mayb do other type of warm up..

16/1/2014 today finish up deltoids,trapezius n also biceps.. manage to do leg curl as well, d rest cant as its painful.. again..not enough energy makin super tired...

17/1/2014 22min of running. great improvement! interval running training does wonder.

18/1/14 went to local gym at kuala lipis. done trapezius, deltoids, n biceps. n abit of abs... n as usual consume 2 white eggs
19/1/14 done pectorals, triceps n squat..

20/1/14 done stationary bike 20min. n also abs. still feel pain at leg when jogging..

21/1/14 done biceps, trapezius, n deltoids

24/1/14 done 15min cycling,pectorals, triceps n abs


25/1/14 done 15min cycling. done deltoids, trapezius n biceps

26/1/14 done 30min cycling.. yehaaaa.. didnt do others workout as its reasting day..

27/1/14 done 15min cycling n pectorals,abs n triceps

28/1/14 done 15min cycling n deltoids, biceps, abs, back

29/1/14 15min cycling n pectoral n triceps n legs

30/1/14 15min interval running

31/1/14 20min interval running

1/2/14 done biceps, deltoids, trapezius n abs

2/2/14 15min interval running. done pectorals n triceps


3/2/14 13min cycling. deltoids, biceps n trapezius

4/2/14 done pectorals n triceps.

5/2/14 15min interval running. finish up on front squat , calf raise n pull down n planks

7/2/2014 15min running constant speed. deltoids, n biceps n side abs

9/2/2014 10min running constant speed. pectorals n triceps.

10/2/2014 30min running constant speed. done leg n trapezius

starting 15dec, joined workout studio

15/2/14 15min interval cycling . done pectorals n triceps

16/2/14 done legs

17/2/14 10min interval cycling. deltoids n biceps

18/2/14 15min interval cycling. done abs.

19/2/14 done pectorals n triceps

20/2/14 done 15min interval cycling n done legs, biceps n back

21//2/14 done shoulders n abs
22/2/14 runs 30min
23/2/14 done pectorals n triceps
24/2/14 done 25min interval cycling. legs n biceps.
25/2/14 done shoulders n abs
26/2/14 done chest
28/2/14 15min interval cycling. done legs n abs
1/2/14 15min interval cycling. done shoulder n biceps.
2/3/14 done chest n triceps
3/3/14 done back n legs
4/3/14 done 30min constant running. done abs
5/3/14 done shoulders n biceps
6/3/14 done legs n back
7/3/14 done chest n triceps
9/3/14 done abs n cardio
10/3/14 done shoulders n biceps
11/3/14 done legs n back
13/3/14 done pecs n triceps
14/3/14 done abs
15/3/14 done shoulder n biceps
16/3/14 done legs n back
17/3/14 done pecs n tricep
18/3/14 done abs
19/3/14 done shoulder n biceps
20/3/14 done legs n bc
21/3/14done pecs
23/3/14 done abs
24/3/14 done shoulder n biceps
26/3/14 legs n back
27/3/14 pecs n triceps
28/3/14 abs n cardio
29/3/14 shoulder n biceps
30/3/14 legs n back
31/3/14 pecs n triceps
1/4/14 done abs. didnt do cardio as still havin pain at leg...
2/4/14 done shoulders,biceps n cyling 15min
3/4/14 done legs n back. n cycling 15min
4/4/14 done pecs n triceps
5/4/14 done abs n jog 5min
6/4/14 done shoulders n biceps. n done cardio 15min.
7/4/14 done legs n back. n done interval cycling 15min
8/4/14 didnt workout. eat loads of steamboat due to brother's house warming dinner...pfftttt
9/4/14 done pecs n triceps
10/4/14 didnt workout...work work work..
11/4/14 done abs n 15min cardio
12/4/14 done shoulders n biceps. 15min cardio
13/4/14 legs n back
14/4/14 done pecs n triceps
16/4/14 done abs
17/4/14 done shoulders n biceps
18/4/14 done legs
19/4/14 done pecs, triceps n abs
20/4/14 done shoulders n biceps (start deload weeks. reduced load n max reps at 12-13)
21/4/14 done legs n back
22/4/14 rest day
23/4/14 done pecs n triceps
27/4/14 done abs, shoulder n biceps
28/4/14 done legs n back
29/4/14 done pecs n triceps
30/4/14 done abs
1/5/14 done shoulders n biceps
2/5/14 done legs n back
3/5/14 done pecs n triceps
4/5/14 done abs n cardio
5/5/14 done shoulder n biceps
6/5/14 done legs n back
7/5/14 done pecs n triceps
8/5/14 done abs
9/5/14 done shoulders n biceps (next phase. increase load n max 3rd reps at 6-8. d rest 8-12)
10/5/14 done legs n back
11/5/14 done cardio
12/5/14 pecs n triceps
13/5/14 abs
14/5/14 cardio
17/5/14 shoulder n biceps
18/5/14 legs n back n cardio
19/5/14 pecs n triceps
20/5/14 cardio n abs
21/5/14 shoulders n biceps
22/5/14 legs n back
23/5/14 pecs n triceps
24/5/14 abs
25/5/14 shoulders n biceps (next phase. mainly building strength. all reps less than 6 )
26/5/14 legs n back
27/5/14 pecs n triceps
28/5/14 abs
29/5/14 shoulder n biceps
30/5/14 legs n back
31/5/14 pecs n triceps
1/6/14 abs
2/6/14 shoulder n biceps
3/6/14 legs n back
4/6/14 pecs n triceps
5/6/14 abs n deadlift
6/6/14 shoulders n biceps (started next phase. pyramid systems. reps range 6-12)
7/6/14 legs n back
8/6/14 pecs n triceps
9/6/14 abs
10/6/14 shoulders n biceps
11/6/14 legs n back
12/6/14 pecs n triceps
13/6/14 abs
14/6/14 shoulders n biceps
15/6/14 legs n back
16/6/14 pecs n triceps
17/6/14 walking cardio
18/6/14 cardio n abs
19/6/14 shoulders n bicep
20/6/14 legs n back
21/6/14 pecs n triceps
22/6/14 cardio. walking
23/6/14 cardio n abs
24/6/14 rest
25/6/14 shoulders n biceps
26/6/14 legs n back(started next phase. strictly hypertrophy. reps range 10-12)
27/6/14 pecs n triceps
28/6/14 cardio n abs
29/6/14 shoulders n back
30/6/14 legs, back n cardio
1/7/14 pecs n triceps
2/7/14 cardio
3/7/14 cardio
6/7/14 cardio
7/7/14 shoulders n biceps
8/7/14 legs n back
9/7/14 pecs n triceps
10/7/14 abs n cardio
11/7/14 shoulders n biceps
12/7/14 rest
13/7/14 legs n back
14/7/14 pecs n triceps
15/7/14 cardio n abs
16/7/14 shoulders n biceps
17/7/14 legs n back n cardio
18/7/14 pecs n triceps (vegan protein)
19/7/14 abs n cardio
20/7/14 shoulder n biceps
21/7/14 legs n back
22/7/14 pecs n triceps
23/7/14 cardio n abs n deadlift
24/7/14 shoulders n biceps (started next phase. build strength wit 1 week duration )
25/7/14 legs n back
26/7/14 pecs n triceps
27/7/14abs n deadlift cardio
28/7/14 biceps n cardio
29/7/14 shoulders
30/7/14 legs n back n cardio
31/7/14 pecs n triceps
1/8/14 abs n deadlift n cardio
2/8/14 shoulders n biceps
3/8/14 cardio
4/8/14 legs n back (starting back hyperthrohy cycle for 3 weeks)
5/8/14 pecs n triceps
6/8/14 abs
7/8/14 shoulders n biceps
8/8/14 legs n back
10/8/14 pecs n triceps
11/8/14 abs n deadlift
12/8/14 shoulders n biceps
13/8/14 cardio
14/8/14 legs n back
15/8/14 pecs n triceps
16/8/14 abs n deadlift
17/8/14 shoulders n biceps
18/8/14 legs n back
19/8/14 pecs n triceps
20/8/14 cardio,abs n deadlift
21/8/14 shoulders n biceps
22/8/14 legs n back n cardio
23/8/14 pecs n triceps
24/8/14 rest
25/8/14 abs n cardio n lower back
26/8/14 shoulders n biceps
27/8/14 legs n back
28/8/14 pecs n triceps
29/8/14 rest
30/8/14 abs n lowerback
31/8/14 shoulder n bicep
1/9/14 legs n back (started next phase. pyramid systems. reps range 6-12)
2/9/14 pecs n triceps
3/9/14 abs n lowerback
4/9/14 shoulders n biceps
5/9/14 legs n back
6/9/14 rest
7/9/14 pecs n triceps
8/9/14 abs n deadlift
9/9/14 rest...
10/9/14 shoulder n biceps (hurt myself when doin rowing...zzz)
11/9/14 legs n back. (back is still hurting after smash my PR for deadlift )
12/9/14 pecs n triceps
13/9/14 rest
14/9/14 shoulder n biceps
15/9/14 legs n back
16/9/14 pecs n triceps
17/9/14 rest... back n left hand wrist still pain...
18/9/14 shoulders n biceps
19/9/14 legs n back (started pure strength period)
22/9/14 cardio n light deadlift
27/9/14 pecs n triceps
28/9/14 deadlift n abs (deadlift affected bcoz of long lay off n also cal deficit. onli able to hit 70kg 1 set...zzz.dropping back to 65kg
29/9/14 shoulders. bicep didnt really do as my wrist still in pain
30/9/14 legs n back
1/10/14 pecs n triceps
2/10/14 abs n deadlift
3/10/14 shoulder n biceps
4/10/14 legs n back
5/10/14 rest
6/10/14 went to chiropractor, ask me to take rest......
10/10/14 pecs n triceps (start pyramid system training)
11/10/14 deadllift n abs. back seems like injured, abit tight...see tomolo how...
12/10/14 biceps n shoulders.
13/10/14 legs n back
14/10/14 pecs n triceps
17/10/14 abs n deadlift
18/10/14 shoulders n biceps (vry wweak. mayb due to sickness...)
20/10/14 legs n back
21/10/14 pecs n triceps
23/10/14 deadlift n abs
24/10/14 shoulders n biceps
25/10/14 legs n back
26/10/14 pecs n triceps
28/10/14 abs n lower back
29/10/14 shoulder n biceps
30/10/14 legs n back
2/11/2014 pecs n triceps
3/11/14 abs n deadlift
4/11/14 shoulder n biceps
5/11/14 legs n back
6/11/14 hyperthrpohy period. pecs n triceps
7/11/14 deadlift n abs
9/11/14 shoulders n biceps
10/11/14 legs n back
11/11/14 rest
12/11/14 pecs n triceps
17/11/14 shoulders n bicep
18/11/14 cardio
19/11/14 legs n back
20/11/14 pecs n triceps
21/11/14 abs n back
22/11/14 shoulder n biceps
23/11/14 cardio
24/11/14 legs n back
25/11/14 cardio
26/11/14 pecs n biceps
28/11/14 abs n deadlift
29/11/14 shoulder n biceps
30/11/14 legs n back
1/12/14 pecs n triceps
2/12/14 rest
3/12/14 abs n deadlift
4/12/14 shoulders n biceps
5/12/14 legs n back
6//12/14 cardio
7/12/14 pecs n triceps
8/12/14 abs n deadlift
9/12/14 shoulders n biceps
10/12/14 legs n back
11/12/14 pecs n biceps
12/12/14 abs n deadlift
13/12/14 cardio
14/12/114 shoudlers n biceps
15/12/14 legs n back
interminent cardio till end of d year. n 1 last whole body hyperthrophy session b4 end of year

11/1/2014
weight 72.6kg
BF 25%
BMR 1535kcal
visceral fat 11

19/1/2014
weight 72.3kg
BF 24.5%
BMR 1545KCAL
visceral fat 11


25/1/2014
weight 72.1kg
BF 24.1%
BMR 1546KCAL
visceral fat 11

3/2/2014
weight 71.4kg
BF 23.7%
visceral fat 11

started muscletech nitrotech performance to avoid muscle losses..

9/2/14,
weight 71.7kg
BF 22.8%
visceral fat 11

16feb 2014
weight 70.8kg
BF 23.3%
Visceral 10

stopped muscletech n start ON 100% whey

22FEB 2014
weight 70.7kg
BF 22.8%
Visceral 10

2Mac 2014
Weight 69.9kg
BF 22.6%
Visceral 10

9mac 2014
weight 69.6kg
BF 22.4%
Visceral fat 10

16mac 2014
weight 69.3kg
BF 22%
Visceral fat 10

22mac 2014
weight 69kg
BF 21.7%
Visceral fat 10

30mac 2014
weight 68.7kg
BF 21.9%
Visceral fat 10

stopped ON % whey. n started labrada iso lean pro.had to change coz body doesnt really suits whey contain cholesterol...

5 april 2014
weight 68.4kg
BF 21.7%
visceral fat 10

12april 2014
weight 68kg
BF 22.4%
visceral fat 10

20 april 2014
weight 67.1kg
BF 21.9%
visceral fat 9

27/4/14
no changes from last week. went to holiday for 3days n wallop lots of chocolates n food!!!

3/5/14
weight 66.8kg
BF 21.5%
visceral fat 9

started BCAA musclepharm...

12/5/14
weight 66.9kg
BF 21.1%
visceral fat 9

16/5/14
weight 66.5kg
BF 20.3%
Visceral fat 9

24/5/14
weight 66.1kg
BF 20.8%
Visceral fat 9

1/6/14
weight 66kg
BF 20.6%
Visceral fat 9

8/6/14
66.7kg
BF 20.7%
Visceral fat 9

15/6/14
65.8kg
BF 19.4%
visceral fat 9

28/6/14
65.7kg
BF 20.4%
visceral fat 9

6/7/14
66.2kg
BF 20.3%
visceral fat 9

14/7/14
66.4KG
bf 20.3%
visceral fat 9

started vegan protein

19/7/14
66kg
bf 20.2%
visceral fat 9

23/7/14
66.4kg
bf 20.8%
visceral fat 9

15/8/14
66kg
bf 21.3%
visceral fat 9

24/8/14
66.5kg
bf 21.2%
visceral fat 9

30/8/14
66.3kg
bf 21.0%
visceral fat 9

6/9/14
66kg
bf 21.1%
visceral fat 9

13/9/14
65.8kg
bf 20.3%
visceral fat 9

20/9/14
65.7kg
bf 20.7%
visceral fat9

27/9/14
65.3kg
bf 20.6%
visceral fat 9

5/10/14
65kg
bf 20.5%
visceral fat 9

12/10/14
65.2kg
bf 20.2%
visceral fat 9

18/10/14
64.7kg weight reduce alot... mayb due to sickness..
bf 20.1%
visceral fat 9

25/10/14
64.7kg
bf 19.9%
visceral fat 8

1/11/14
64.5kg
bf 19.8%
visceral fat 8

13/11/14
64.7kg
bf 19.8%
visceral fat 8

23/11/14
64.6kg
bf 19.5%
visceral fat 8

30/11/14
64.2kg
bf 19.2%
visceral fat 8

6/12/ 14
64.1kg
Bf 19.1%
Viesceral fat 8

22/12/ 14
64.1kg
Bf 19.3%
Viesceral fat 8

28/12/ 14
64.5kg
Bf 19.7%
Viesceral fat 8

This post has been edited by low yat 82: Jan 10 2017, 02:42 PM