About me
Hi ppl ... i'm peisqo Some know me , some don't coz i've been missing for some time hehe .. finals exam sigh .. been stopping gym too .. now only come back .. then c u guys have this journal thinggy ... so thought just join la ...
I'm currently studying in Aussie .. and the gyms here use KG as thier poundage .. so i'll juz be using kg here ... erm what else ? I'm really small .. haha so dun be surprise to see me carrying like 10kg or so Anyways my main goal is to lose fat 1st . of coz i have to build some muscle to help burn fat too ... so ya i'm doing both .. erm what else .. i guess nothing else ... here goes .. hope to get tons of critics to help me imporve haha .. Also, I've had asthma when i was very young .. so i guess i have sucky stamina but i will gradually build it up ..

edit : since i'm juz gonna edit this 1st 3 entries .. i think i will make RED the latest day .. and note the date as well if u're checking up on me or something lol

Monday ( 17-7 )

Slack day

Tuesday ( 18-7 )

1 hour of RPM cycling class in the morning 7am...



This post has been edited by Peisqo: Jul 19 2006, 09:09 AM

Wednesday ( 19-7 )

10am
"Uphill" jog on treadmill

11% decline @ 6Km/h for 20 minutes ( Burnt 261 calories according to the machine but i doubt it's accurate .. just for an indicator )

Crunches ( juz to relax my legs )
12 times
12 times
10 times

Newbie HIIT ( i really can't do this really intense due to asthma )
20 seconds jog at 7Km/h
20 seconds run at 11Km/h
Repeats for 5 minutes
( Burnt 53 calories )

5pm
1 hour of RPM cycling class..

Thursday ( 20-7 )

5pm
Smith Bench Press ( Gymmate not around =/ gotta use smiths )
Warm up :
Bar alone x 10
20kg x 9
25kg x 8

Pumpin' :
30kg x 8
30kg x 8
32.5kg x 6

Fly machine ( is it ? for chest 1 , fly peck or something la )

50lbs/23kg x 8
( no more energy from bench )
40lbs/18kg x 8
40lbs/18kg x 8
40lbs/18kg x 8

Military Press
Warm up:
35lbs/16kg x 9

Pumpin' :
65lbs/30kg x 8
( Opps too heavy )
50lbs/23kg x 8
50lbs/23kg x 8

Assisted dips
30kg x 8
30kg x 8
30kg x 8
30kg x 8

Friday ( 21-7 )

12noon
1 hour of RPM cycling class ( hard day , felt my legs )

This post has been edited by Peisqo: Jul 23 2006, 05:55 PM

Saturday ( 22-7 )
Slack day

Sunday ( 23-7 )
Ahhhhhhhhhhh fark ... played soccer and sprained my leg .. tmr start uni samo .. fark .. i think i can't go gym in some time .. damnit

This post has been edited by Peisqo: Jul 23 2006, 05:56 PM

Ok before i start my weight lifting .. i wanna tell u guys roughly my plan .. which is actually crazy My routine is like this ... every time same

Bench Press :-
32.5kg ( total weight w/o the bar ) x 8 - 4 sets

Military Press ( machine .. for shoulders ) :-
30kg x 8 - 4 sets

Hack Squats ( machine - dun dare do real squats haha ) :-
50kg ( total weight ) x 8 - 4 sets

Assisted Pullups :-
40kg of assist x 8 - 4 sets

Assisted dips :-
30kg of assist x 8 - 4sets

How ? I know it's crazy to be doing the while body a day .. but i read somewhere it's good for returning to the gym ? Or some1 can come out with a plan for me

edit : oh just wondering about 1 thing too .. if my muscles doesn't feel sore the next day .. does it means that my workout is not intense enough / useless ? Do u guys feel sore every single day ? Hhahagha

This post has been edited by Peisqo: Jul 11 2006, 06:52 PM

i only feel sore when i start something new or increase weight/resistence/reps/blabla, after a while i get used to it and i dont get sore till the next increment.

i dont really see anything wrong with doing every part of your body in 1 day aslong as you do it in moderation.

if you're going to a gym, you can ask one of the trainers for advice?

Good to see you started a journal too bro. I'll drop in every nw and then to help out.

Hey Peisqo. I think you meant to write weighted dips instead of assisted dips. I'm assuming that since you are benching 70kg+.

Hey hey .. haha looks like my terms are all wrong ... wait .. it IS assited dips I'm doing 32.5kg as a total both sides Means 16.25kg one side haha .. sucks eh

No lah. A lot of ppl at MMU's gym are stuck at 15kg per side even after a few years. Which means you're still open for beginner's gain! if you put everything in order you'll grow a lot in 2 months.

huh why so many threads of 'journals' nowadays? latest trend?

FleshWound : Ehhh actually i'm stucked at 15 per side too .. for .. 1 month plus .. now oni berjaya add 1.25 each sides =.=" .. i remember when i start to grow that time was so fun haha .. started with 5 .. then 1 week add 1.25 ... then stucked d ... hopefully now will grow

DragLung : yeah i guess so .. i just follow them .. hopefully can get some advice too .. you also start 1 la seems there's lots of pro here ...

Just 1 more question .. there is erally nothing wrong with doing full body in 1 day ? I plan to get Deadlift into my routine too .. but can't seem to find a good guide .. i dowan to hurt my back or anything ... tried finding bb.com .. can't find info on deadlift ..
Edit : This is the closest i can get : http://www.bodybuilding.com/fun/exercises....arbell+Deadlift

That is deadlift ? I thought it's supposed to work the back too .. arms too .. everything

This post has been edited by Peisqo: Jul 11 2006, 08:56 PM

what the hell is that excercise??



Starting Position



Ending position.

This is the deadlift I always do, stiff leg

wah looks so dangerous .. is that for the back ?

I don't dare do that variation of deadlift. It's effective for the hamstrings, but imo you're better off doing conventional deadlifts or Romanian deadlifts. That'll hit more body parts.

Peisqo, for your question, try doing this. I posted an answer on post #13 here. There're 2 options for your split.

http://forum.lowyat.net/index.php?showtopi...dpost&p=7767565

doesnt that like... cause lower back aches?

No. If you do themn correctly, the lower back will be sore, as in muscle sore, not injury sore. It's a tremendous mass builder.

ah, okay. deadlifts arent my thing, dont know much about them

See my journal. I just had a deadlift workout today. I'm so damn pooped! Lol.

Hey, whereabout are you in Aus? I'm in Aus too.