Hi guys, I think it is good to keep track of what I have done in the gym. I am still a beginner. Please give comments so that I can improve

11/8/2014

Biceps and back workout

-dumbbell alternating hammer curl 3 x 10x 7.5kg

-dumbbell alternating bicep curl 3 x 10 x 7.5kg

-dumbbell concentration curl 1 x 10x 7.5kg 2 x ?? x 7.5kg (second and third sets i was struggling)

-barbell bent over row 1 x 10 x 10kg 3 x ?? x 7.5kg (struggling sets so I don't know how many reps i have done)

-cardio 5 mins



Time spent in gym 1 hour and 3 mins

Personally I don't like spending too much time in the gym, first is because I get exhausted after the workout, not much energy I can have to continue other workout. second is gym is a part of my life, I have others thing to do XD

This post has been edited by SnailWithFingers: Aug 12 2014, 01:07 PM

too much isolation, where is the compound ?

i dunno what is compound

i will strongly suggest you to read the stickies on the bodybuilding page.

Barbell bent over row is compound exercise

If you are beginner and don't want to spend a lot time in gym, search for Fierce 5, starting strength. Both are beginner routine concentrating on compound movement. Both are full body routine so you only need to go gym 3 times per week.

And most importantly, it is much more effective than your own designed routine. Take this advice and you will thanks me in no time =)

Of course, you always need to make sure your diet is good regardless of your aim.

1stly, wat is ur objective??

Thank you so much for the input!! I will definitely look up for it

huuhh?? U mean the objective I gym? What is everyone's else objective to gym? To get healthier, look attractive, look fit, look muscular..look like a hunk

so..its all ab asthetics.. u can try at hyperthrophy trainin ...muehehehe


https://forum.lowyat.net/index.php?showtopi...dpost&p=9257662

14/8/2014

Chest workout

Barbell bench press 1x10x10kg, 1x8x15kg, 1x6x20kg
Dumbbell flyer 3x10x5kg

Shoulder workout

Barbell shoulder press 1x10x10kg, 1x8x15kg, 1x6x20kg
Dumbbell front raise 3x10x5kg

Time spent in gym 1 hour 27 mins

I was so exhausted and shaking but i managed to finish the sets n full reps I set for myself

This post has been edited by SnailWithFingers: Aug 14 2014, 09:07 PM

15/8/2014


-dumbbell alternating hammer curl 3 x 10x 7.5kg

-incline dumbbell curl 2 x 10 x 7.5kg

-dumbbell alternating bicep curl 1 x 10 x 7.5kg, 1 x 6 x 10kg

-dumbbell concentration curl 2 x 10 x 7.5kg, 1 x 6 x 10kg

-barbell bent over row 3 x 10 x 10kg, 3 x 8 x 15kg

-cardio 5 mins


-am moving on to 10kg DB on my next bicep workout.
-this is my second bicep workout this week because I think I recovered faster because of the BCAAs and creatine monohydrate
-i feel the pump too! this is just the beginning, want to learn more, i am eager to learn more variation of workout, just stay tune!

This post has been edited by SnailWithFingers: Aug 15 2014, 10:54 PM

Wasted one hour in gym doing curl. I think you won't achieve anything from there. Creatine supplement is okay. BCAA is a waste of money.

What's your height, weight and age?

What's your diet?

What is your goal? Strength? Size? Reduce weight?

my height 185, weight around 78, i think weight increased, age 21

diet ah, i think i had 2500 calories during workout day lol caloric surplus. non workout day i just simply have anything

my goal is increase in size and strength of coz, or is it called bulk?

tell me more!

This post has been edited by SnailWithFingers: Aug 16 2014, 11:46 AM

Wow. Very tall.

Still young la. No need supplement at all. Enjoy your workout and diet.

If you want to increase strength and size. Don't do curl. Go youtube search for compound exercise especially 5x5 program. Good luck.

Btw, I believe your TDEE is more than 2,500calories.. IF you want to bulk then eat at 3,000calories (not only on workout day. It's daily).

This post has been edited by Amedion: Aug 16 2014, 12:08 PM

thanksssss for the input

I'm sure you have little to no knowledge on lifting. Get the advice from someone and run a fullbody routine as I suggested previously. You expect to gain how much muscle by doing curl in 1 session? There are bunch of curler(curl every single session in gym) in my gym and they are the same after 1 year.

So you expect to press the same weight for your chest and shoulder? That's funny when you don't follow a routine. You simply choose a weight and end up you keep repeating the same weight as you won't track and progress properly.

As for your diet, some is doing different calorie intake for workout and non-workout day. But definitely not simply eat during your non-workout day. You should track every day if you really want to see result.

Euwwww! I have little knowledge coz I am a beginner, I am sure u were like this too

btw, do you think it is good if i split workout? like tricep+erm maybe chest workout or upper back workout, bicep+shoulder workout...

i have been using 7.5kg because 10 kg is too heavy for me to complete my sets of workout. i think I can use 10kg now lol. i barely complete my workout using 7.5kg last time. zzz slow and steady!

This post has been edited by SnailWithFingers: Aug 18 2014, 03:58 PM

Yes I went through as beginner too and I learn from somebody better. Split is completely fine but I'm sure you looking for optimal result right? The problem with split is you will be exercising each muscle group once per week. Compared to fullbody which target most of your major muscle group thrice per week. 1 time compared to 3 times. During beginner stage, your body doesn't need long recover period. Hence, frequency is more important than volume. It means that you just need to do about 3-4 sets for each muscle each workout day. And you hit the same muscles as frequent as possible and there's come fullbody routine.

And about choosing weight, it is suggested to use barbell instead of dumbbell due to the increment weight. For dumbbell, you need to jump from 7.5kg per hand to 10kg per hand and it means 5kg increment. Compared to barbell which has 2.5kg increment.It is easier to progress with barbell. And with some legit routine, you just pick a very light weight and you will progress to your max one day later. If you insist of doing your own routine and own weight progression, I'm sure you gonna use not more than 15kg for the same exercise that using 7.5kg now after 1 year as you don't know how to progress effectively.

Alright, I abandoned my workout for almost 1.5 weeks because of exam. lol

workout these two days

-barbell squat
-dumbbell flyer
-shoulder press
-upright row
-hammer curl
-concentration curl
-wrist curl
-dumbell shrug
-bicep curl

range of the weight 7.5-20kg

This post has been edited by SnailWithFingers: Sep 8 2014, 05:00 PM

Warming up is very important