Actually, I wanna hit 80KG's and eventually move to 90KG's.

I suppose your main target's probabbly losing fats?
Eat clean (minimal fat, minimal oil, minimal salt/sugar), lift heavy, cardio 30 mins a day, on your non weightlifting days.

First things first, if you're following a system by a trained professional, or a strength coach or something, then great.
But, if you're using a programme, that you built up on your own, without much help and guidance from outside sources, I suggest ditching that programme and follow the Rippetoe Starting Strength Workout programme.

It's excellent for people who have just started. I did my own workouts for a few months, didn't help much at all. No system. Now with this, I'm starting to notice gains in strength, even on my first week. Well actually, this isn't the first week, but, i'll get back to taht later.
Just do a google search on it.
As for your chest, eat more. At 171CM/53KG's, you're a lil too light. They'll grow, only if they have enough food. Abs=Cut that flab. Can be done later......now, bulk up.

Okay, as of yesterday workout.
FIRST WEEK
Excercise:Repetitions:Weight(LBS)

Squat
5 69
5 87
5 104
5 104
Incline Bench
5 70
5 83
5 97
5 111
Deadlift
5 103
5 124
5 144
5 165

3 sets of sit-ups, 10 reps, with the method carlsuen suggested earlier. Only difference is I didn't hold on so long.

I'll say that this was pretty easy, but since it's just the first week, I'll shut up first. Hehehe.....

Since I can add other compound excercises, I think next week, I'll add pull-ups to Wednesdays.

I think, you're asking me to do rippetoe right?
I mean, when was there a workout A and workout B in the "Starr" programme??

I ust follow whatever that excel file computed for me.

wanan be strong, wanna be strong
wanna be stronger than all of you all here, wanan be stronger!!!!! (oops too loud)

Friday, wheee!!!!! Watch me bust 1 extra rep outta the 3 rep one....

betul-betul spamming kat thread aku......
oh and the machine benchpress in my gym's a joke. Hahaha, I laugh at the guys that use it and bench 150lbs and think they're great.
Okay, so I gave it a try too.....ego points.

anyway, i respond tremendously fast to this programme. i already notice gains on my uppe body. Freaky

Alright.

Friday (Week 1):
Squats:

50LBS x 5
70LBS x 5
100lbs x 5
120lbs x 5
150lbs x 3
100lbs x 10 (pain sial!)

Benchpress:

70lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3
110lbs x 10

Rows:

50lbs x 5
70lbs x 5
90lbs x 5
110lbs x 5
130lbs x 3
70lbs x 5

Weighted Dips (15KG) 10 reps x 3 sets

Throughout teh entire workout session, I drank oats and milk so yea.....I guess that's my post workout drink. For post-workout meal, I had double sirloin steaks and some pieces of chicken and fried oysters

I screwed up on the weights used because I forgot the number. So I added 20lbs increment all the time. Still got a good workout though.

My back's sore as shit. The 150lbs squat is much easier, much much easier. I think I'll count without the bar. it's difficult for me to count with the bar la.....it's 45lbs anywa.....so yea.

Cuz two of the reps, did not feel good at all. So I was like, shit I cheated the form.....time to redo it......
oh and it was a typo for the rows.....hehe, it's 8 reps.

no it was, realy it was pretty bad.
My back wasnt' arched but it was too far out.
Waiting for carlsuen to gimme more tips.

bah, i missed the bicep and tricep work cuz the gym was closing. damn

hahaha......i just wanna get input from both sides.
anyway,i'm drunk.....no not really, just slightly tipsy.
Damn, 2 big bottles and i'm boom!

Whee....workout day....if u wanna know the true weight, then add 45lbs. I malas nak add.


Squats:
70lbs
90lbs
110lbs
125lbs
145lbs

Benchpress:
70
90
105
120
140

Barbell Row:

70lbs (terlajak, supposed to do 63lbs but kira salah)
75lbs
85lbs
100lbs
115lbs

3 sets of 10 repetitions extensions. 45lbs plate

2 sets of 10 repetitions sit-ups my style. 45lbs plate
1 set 10 repetitions my style, no plate. Got too tired.

How I feel:
It's getting heavier obviously, but still can handle the weights. As long as I don't wait too long without moving, I can push the weights up without much difficulty. I screwed up 1 rep of my benchpress cuz I waited on top too long.

Current weight: 67KG or 147LBS.

This post has been edited by pizzaboy: Sep 11 2006, 07:47 PM

Ate lotsa fish and a few chunks of chciken post workout.

Preworkotu was plenty of potatoes and half-a-chicken from kenny rogers.

HuH?? Not again.........am I supposed to touch my nipple not actually?

Cuz previously I watched the Milos video, he showed that it was like above the nipple area. SO I followed that. I'm so the confused.

And yeah, my elbows are always tucked in. Never ever flared out. It's unnatural for me to flare my elbows.

Alright!
Then it's cool.

I feel that the squats, deserve more weight. It didn't feel much and I was absolubtly ATG today. But I'll be patient.

This really fuked my night.........a comment from a friend's mother, conveyed to me thru MSN



Sadness ......oh well....

omg! This is amazing!! Powerlifter lookin more awesome than a bodybuilder.



That's dave, maximum right. Shirtless

Here' he at 265lbs.









Amazing........whether or not he's on steroids,don't care la. But just look at those forearms, and BACK!tHIS GUy's a godamnned inspiration.

WARGH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
OMg, he's natural!! OMG OMG!!!!! woohooooo.............if ur wondering why the hell am i so excited, it's cuz i told my friend, this guy is natural. he never believed it, he kept saying the human body cannot achieve such strength and size without steroids. Never.

hey pizza,

you forgot to log out from the labs PC.BTW, I'm gsdfan.

kacau siak.....

hahaah

Front Squats
70lbs x 5
90lbs x 5
110lbs x 5
110lbs x 5

Incline Bench

70lbs x5
85lbs x5
100lbs x5
115lbs x5

deadlift
125lbs x5
150lbs x5
177lbs x5
200lbs x 1 (totally fvcked rep cuz the weight plates were unbalanced)

4 sets sit-ups

3 sets x 10 reps pull-ups. (according to the routine, it's okay to add compound excercises)

feeling, terrible on d' deadlift. My form is shitty.....gotta recheck that and lower the weights maybe
squats was all the way ATG and benches was fine. Defintieyl above on my nipple. Felt good, pull-ups was easy until the end of the 3rd set. Didn't hold myself on top, just let go.

This post has been edited by pizzaboy: Sep 13 2006, 09:23 PM

It's not too heavy to lift, the weights ARE unbalanced. It' was only 170lbs
We just don't know which weights are unbalanced, cuz the four 45lbs plates, only 2 are really 45lbs. The other 2 is slightly lighter.

Are stupidly, the real 45lbs ones, aren't even of the same brand. So there's like no way we can identify, it's just a trial-and-error way to find the correct plates.

And oh, cross arm for front squat. Anything with it?

It's the campus gym, so yeah maybe i'll try finding them guys that are suppose to take care of the gym. Silly ass weights....

Only the 45lbs plates are that f'ked up. I'd use the 35lbs plates, but as they're smaller in diameter, I've to lower myself more to touch the ground. As if deadlifts with squats aren't bad enough~

Clean grip huh...yeah, I cud give it a try. I'll probabbly be tempted to throw the weights over my head to complete the "look"

Oh and last week, I had this clown telling me this;

"Hey you should use these plates, to give your heels a slight elevation. Then you can work your calves. And dont' go past parallel, you'll strain your knee"

Guess how much I felt like laughing at him. I think I will the next time. hahahaha...

Squat
74x5
92x5
111x5
129x5
151x8
111x3

Bench
70x5
87x5
104x5
122x5
143x3
104x8

Row

55x5
69x5
83x5
97x5
113x3
83x8

Dips
10KG x 10
15KG x 10
20KG x 8 (dumbell slipped off)

Tricep Extension

20KG x 8
25KG x 6
25KG x 8 (+2 was totally helped by friend)

Bicep curl

20LBS + 45LBS bar x 10 reps
20LBS + 45LBS bar x 10 reps
20LBS + 45LBS bar x 10 reps

Ridiculiously painful tired biceps afterwards. Urgh, biceps are weak as shit.

Did them most without much ado. I think I can go heavier on squats, however my back wasn't so cooperative. Had to cheat about 3 final reps. Felt pretty good.

Had a can of tuna, a small piece of steak and another piece of chicken. About 8oz of chicken. Pretty good.