Note: I only workout on mondays and fridays due to time constraints

14/7/06

Chest:
flat bench press = 5×5 @ 40lbs
incline bench press = 5×5 @40lbs
overhead press = 5×5 @ 15lbs <-bad. suck. gah. weak. *****.

Legs
squats = 2×5 @ bar only, 2×5 @ 20lbs, 2×5 @ 40lbs, 2×5 @ 50lbs
deadlifts = 5×5 @ 15lbs <-second time doing deadlifts using the bar. Bad.

Back
assisted chin-ups 10×3 <-changing to rack chins; or attempting pull ups directly next
Lat freeform pulls 10×3 @ 8kgs

Abs:
russian twists 10×3
crunch 10×3
reverse crunch 10×3
roman chair 10×3

all workouts are done twice a week, once monday and once friday.

current stats:
waist: 33in loose, 32in tight
thighs: min 17in max 23in
weight: 77kg after meals/drinks, 76kg before workout, 75kg after

food intake:
morning: oats
lunch: noodles or rice with at least 2 eggs
dinner: rice and veggies with at least 1 egg
night: milk, 2000mg (2 softgels) fish oil

throught the day: 3 liters of water (2x 1.5ml bottles)

Doing the chest program as recommended by pizzaboy, changing workout from full body/day to bodysection/day

Day 1 - chest day

flat benchpress - 6×6 @ 50lbs
dips - 10×3
decline benchpress - 6×6 @ 50lbs, 6×3 @ 40lbs (due to an error where the bar was at the wrong rack preventing me from lifting it properly so I regressed to the lighter load)
overhead press - 5×5 (not properly done due to me straining my left shoulder)
dumbell flys - 20×3 @ 10lbs (first time) 1×10 @ 15lbs
HIT dash - 5 mins warmup, 1min 80% bodyweight (speed 12 on treadmill), 1min max. run (speed 14 on treadmill)

current stats:
waist: 33in loose, 32in tight
thighs: min 17in max 23in
weight: 77kg after meals/drinks, 76kg before workout, 75kg after

food intake:
morning: oats
lunch: noodles or rice with at least 2 eggs
dinner: rice and veggies with 5 eggs
night: milk, 2000mg (2 softgels) fish oil

throught the day: 3 liters of water (2x 1.5ml bottles)

Okay, here's my pic. They're really, really bad. I look really, really really bad. Hope you guys dont laugh.

[removed: too embarassing]

This post has been edited by Joey-kun: Sep 14 2006, 11:25 AM

U only started wat!
If you look at my start off pic (if only i have one), i think it's worse than that.
Anyway, everyone has a start off point.
Keep up the work,

eeh... see nothing

Yeah, where're the pics???? Grrr...

i see dead people, i see flying pigs, i see naked women but i see no pictures of you?

am i missing something?

I removed them gonna repost them when I come back home, around 6-7pm because I used the wrong techinique and it makes me look fatter than I am because I had to bend down for the camera in my room. I'm gonna take another set of pics in my parent's room where there is a mirror.

----

Tuesday: solid cardio for 30mins nonstop (my personal record, previously I can only manage 20mins nonstop before I gasp for breath)

lunch: expensive rm8.90 powerbar as meal replacement (okay, I read the fine print. I should have took it before/after exercise)

This post has been edited by Joey-kun: Jul 18 2006, 01:35 PM

the pics have been up since 2 days ago
----

thursday:
30mins solid cardio
oats+milk

arg!!! my eyes!! it burns my eyes!! the pink titties!!

I guess you are one of the first to show off your nipples in LYN
haha.. j/k no offence

Anyway... mine also not that good since I just started also
Keep up the work!!
Pump Hard & Rest Well!

This post has been edited by malaysianPotato: Sep 14 2006, 11:24 AM

should I photoshop the tits away?

Friday: leg day

Squats*:
5x2 bar only (warmup)
5x4 20lbs
5x4 40lbs

*for some reason, my thighs hurt as if someone stabbed icicles into it everytime I squat, and now, when I walk or sit down.

Roman chair 10x3 (wrong techinique) 10x4 (right techinique)
raised hips (uh, forgot the full name) 10x3
seated calf raises 10x4
standing calf raises 10x4

abs (all done on a bench on height 5):
russian twists: 10x4
crunches: 10x4
reverse crunch 10x2 (by now my abs hurt too much to continue)

nutrition: like normal

I don't get your notation .. what does 5x4 40lbs means ?

probably 5 reps over 4 sets, using a total of 40lbs weights either in form of barbell or dumbell.

5 reps ? Wouldn't that be too lil ... at least 7 or 8 right =/ unless u're pushing like mad haha .. but that means mad loads of sets =O How long do u spend in the gym ?

This post has been edited by Peisqo: Jul 22 2006, 02:33 AM

maybe its because he said he decided to reduce the amount of reps per set and increase the total amount of sets?

Hm? I thought the standard reps per sets for squats and deadlifts were 5 reps per set?

and uh what can I do about the pain?

This post has been edited by Joey-kun: Jul 22 2006, 07:44 AM

he says he can't lift too heavy.
and these are about as heavy as he can lift.

that's why i suggested using the 5x5 prog

see an orthopedist? i really dont think you're supposed to get sharp stabbing pains in yer leg when doin squats.

okay, it hurts when I run or do short sprints as well. Feels better when I strech it tho. Is that normal?