OK guys. So here it goes.

I've been actively involved in BB since 2012, but in a totally wrong way (influenced by bro science at ghetto gym). Chugging down mass, skip leg day, no squat, DL, improper form.

2013: Change gym. Become actively involved in Muaythai, marathon. Learnt proper way of the gym (Squat, DL, diet). Starting to take care of my diet (Calorie count, protein intake). Try to limit my protein supplement whenever possible, but when I feel I have inadequate protein for the day, I will drink it to cover it up.

2014: Change gym again. Last gym lack of equipment. Decided to try ghetto gym around my office and housing area. Maybe will go to CF next year.

So yeah, my workout usually include normal workout, muaythai training and jogging. Below is my current stats:
Height: 174cm
Weight (as per today): 75kg

For the meantime, no picture as my stupid old school phone didnt allow me to transfer pic to my pc.

Also, I am actively involved in marathon. Below are my records. I have a many more before, just that I don't really care about my finishing time, until recent event:

Energizer Night Run 2014, 10km: 2 hours 17 minutes.

Reebok One Challenge, 20.5km, all terrain, 15 obstacles: 4 hours 22 minutes (I have sore legs before event, 3 days before race I did heavy leg exercise, so yea, lesson learnt)

BSN Night Marathon, 21km: 3 hours 55minutes

Supplement Taken:
1. Dymatize Whey, Choc Flavor (Taste like ****)
2. Dymatize Creatine Monohydrate

This post has been edited by anak kenyalang: Oct 15 2014, 02:16 PM

24/9/2014, Wednesday: Shoulder day

Warm up:
Seated DB Shoulder press: 10lbs, 12reps x 3 sets

Actual Workout:
Seated DB Shoulder Press: 40 lbs, 10 reps x 3 sets

Standing Side Lateral Raise: 20lbs, 12 reps x 4 sets

One arm cable site lateral raise: No idea about the weight, but its 1 plate, 20 reps x 3 sets

Reverse Fly Machine: No idea about the weight, but its 4 plate, 12 reps x 4 sets

Bent Over Lateral Raise: 20 lbs, 4 x 10 reps

25/9/2014: Today shall be my cardio day. Target to jog at least 5km, got BSN Night Marathon coming soon.

Diet for today:

Breakfast: Nasi Lemak (Yea I know unhealthy option, but i did made pancake this morning with my whey, didn't turn out well, have to throw it. Haha)

Pre-lunch snack: Black Coffee and 2/3 cup of oat.

Lunch: Cheap Meehoon withiut any chicken or meat or even vege in it!! (its actually my office birthday celebration, so its free)

Tea (around 6): Hell a lot of cereal with milk (too damn hungry of the improper lunch provided by my cheapskate company)

Its raining at my place, so I can't jog. I do this instead (my usual workout for stamina for muay thai):

Jump Rope
Burpees
Mountain Climbers
Jumping Jacks
Squat jumps

*1 minute each with zero rest. Manage to complete 4 rounds.

Dinner: Half Chicken, 1/3 cup of rice, lots of vege

This post has been edited by anak kenyalang: Sep 26 2014, 09:12 AM

26/9/2014:
Breakfast: 1 scoop of whey+ 2 half boiled egg

Lunch: Meggi chicken (My wife didnt cook for lunch as she is too tired, my son didn't sleep last night)+2 eggs+chicken breast+1 tall glass of HL milk

Pre-workout: 2 peanut butter sandwich.

Workout: Chest day

Warm up: BB Bench press (empty bar) 2 sets x 20 reps

Incline BB bench press: 30kg, 5x5
BB bench press: 30kg, 5x5
DB Flat bench fly: 20lbs x 10 reps, 25lbs x 10 reps, 25lbs x 10reps
Upper Cable Fly: I have no idea what is the weight, so I just stat the number of plate. 3 plates x 10 reps, 4 plates x 10 reps, 4 plates x 10 reps
Lower Cable Fly: Same also, no idea of the weight, just number of the plate. 3 plates x 10 reps, 3 sets
Dips: Until failure. 1st set fail at 10reps, 2nd set failed at 7 reps, 3rd set failed at 7 reps.

Post workout: 1 scoop of whey and banana

Dinner: 1 cup of rice+Vege+lots of chicken breast



This post has been edited by anak kenyalang: Sep 26 2014, 11:03 PM

27/9/2014: Rest day, collect my race kit at OMC for BSN Half Marathon

28/9/2014: Jogging around my housing area.

29/9/2014: Arm day:

Warm up:5kg, 3sets x 12reps

Preacher Curl: 20kg, 3sets x 8 reps (last set failed at 5 reps)

Standing BB Curl with EZ bar: 20kg, 3sets x 8reps

Incline Bench DB Curl: 10kg, 3 sets x 8reps

Hammer curl: 10kg, 3 sets x 8reps


Tricep Pushdown: 20kg x 8reps, 30kg x 8reps, 40kg x 8reps

Rope overhead tricep extension: 20kg x 12reps, 25kg x 10reps, 30kg x 8reps

30/9/2014: Leg day!

Warm up: Box Jump, Body weight squat

Squat: 60kg, 5 x 5 (Last set failed at 3 reps). There is no proper squat rack at my gym, so i have to use smith machine instead. Hate it though, restricted movement, plus stare from other (My gym is a typical ghetto gym, bro science and skip leg day people gather here).

Leg Extension: Plate 7 (No idea what is the weight), 3 sets x 8 reps. Can do this sets with ease, should increase it next time.

Leg press: Plate 8, 3 sets x 8 reps. Again, with ease. Will increase it next workout.

Walking Lunges: 20kg, 3 sets, 8 steps for each leg.

Sumo Deadlift: 20kg, 3 sets x 8 reps (last set failed at 5 reps due to imbalance and short of breath)

Lying leg curl: Plate 3, 3 sets x 8 reps. At this time, leg starting to feel the cramp.

Standing calf raise: Body Weight, 3 sets x 40 reps


I don't have proper calf exercise machine at my gym. The only place I can do standing calf raise is at smith machine, but people always use it for bench press. Any ideas on other calf exercise?

1/10/2014: Rest day

2/10/2014: Cardio day. Ran through 4.9km, getting ready for my BSN Night Marathon. I will participate in half marathon (21km).

3/9/2014: Back Day

Pull Up: 3sets x 7reps
Row: 20kg, 3x12
Behind neck lat pull down: 40kg, 3x10
Cable Row Chest pull (Using that D thingy): 40kg, 3x10
DB Single arm row: 20kg, 3x10
Shrugs: 20kg each hand, 3x12

5/10/2014: Cardio, ran through 4.9km

6/10/2014: Cardio again, 4.9km again.

nice bro.. currently i am doing the stronglift 5x5 program.. newbie anyway

Very good programme to start. I do 5x5 too, but just on the compound movement e.g. bench press, military press, squat and deadlift.

7/10/2014: Shoulder day

OHP: 50lbs, 3sets x 5 reps. This is the heaviest DB in my gym, and once i get to do 12 reps with ease (No failure), then i guess I have to move to machine to get heavier.

DB lateral raise: 25lbs, 3sets x 8 reps

One arm Cable Lateral Raise: Plate 3, 3sets x 8reps

Rotary cuff: Plate 1, 3sets x 12reps

Reverse Fly: Plate 6, 3sets x 10reps

Add in a little abs workout:
Hanging leg raise: 3sets x 10reps

Hi Bro, this is my question for you-
1- Which one do you want to improve more? Muay Thai or BB?
2 - Duration of your BB workout excluding cardio.
3 - when you did your BB workout does it feel at the intended muscle or elsewhere?

😊 all the best bro.

hey bro, below are my answers:
1. Muay Thai had been my blood and sweat since I'm in primary school, but because of my vision now, I can't continue it any further. But of course, I can always train with bags and so on, but it couldn't give the same exact feeling of being in comp or simply sparing (of course I can't sparing or going into comp with my glasses on, and no, contact lens is not allowed either). So for now, I'm more into BB, but I still keep practising Muay Thai every now and then.

2. Usually my workout last only 1 hour, maximum is 1 hour and a half. I wouldn't spend much time in gym.

3. Yes it did feel at intended muscle. For instance, on shoulder day, at the end of the workout, I can feel the burning sensation of my delts.

8/10/2014: Rest day

9/10/2014: Cardio day. Will hit 4.9km today. Today will be my last training for the week as I'm resting for my BSN Half Marathon. If everything turns out okay, I will hit the gym again on Monday, or Tuesday. Worst case scenario, one week off.

hi bro, sorry to hear that you have to minimise tomoi due to vision. Anyway how long did you start doing BB regularly? What's your workout target?

This post has been edited by Sapurba: Oct 9 2014, 03:06 PM

I started doing BB I think 2 years ago, but then, everything is not right. Not in good form, skip leg day, mass protein all the way, more isolated than compound exercise. Starting to get serious I think this year, if my memory serve me right.

A bit odd. Your DB shoulder press is very strong compared to other lifts.

This is from my experience, in 6mths you should be able to push min 50kg on incline BP (10 x 4), min 30kg on OHP, this is done on strict technique ( 6mths training / 3-4x in a weeks). No BOUNCING, no JERKING, NO BODY ENGLISH (ROCKING YOUR BODY). When doing DB lateral raise, start and fjnish of DB should be at the side of your thighs, not in front of the thighs if not, there will be tendecy to bounce your movement, at the top of DB lateral raise your knuckle should pointed to the ceiling. DB or BB curl, try to keep your elbow in place. If you move your elbow too much during biceps exercise it means weight too heavy. Max rest 3min in between sets, normally lower. In term of training try to use free weight 1st and compound movement. BTW weight that I used here were total weight including bar. There will be time that you can BOUNCE or JERK but not when you are beginner.

Let's say you want to start new training program, 1st understand the program itself cater to what group. Beginner, Intermediate, Advance (season Pro 😎).
Beginner - Omth to 6mths. Intermediate - 1 and a half years / 2 years. Advance - more then 2 years training.

A lot of newbie make mistakes by doing Advance training. Going too heavy too soon and they will burn out eventually or worse get injured while doing it. If it's early stage, Beginner keep your training simple and short. Much more benefit.

Yea I noticed it too. A bit odd that I can lift heavy on OHP, but for other compound, say bench press, top I can bench is 30kg, excluding the barbell. I checked my form, and seems like everything is in order. Can even feel the burning sensation by the end of every set. I was hooping there is nothing wrong with it.

I manage to bench maximum of 60kg last year, but somehow due to unfortunate incident, I dislocated my left shoulder during sparing time, and since then, my bench press feels kinda weak, especially incline.

I did some research on Youtube, especially by Vistor Costa or Scott Hermann, and yes, I can assure u that there is no jerking/bouncing movement/rocking of body (lol funny thing I always see people swing their body when doing bb/db curl). My rest time usually 1m 30s, but if I'm rushing for something, I will cut it down to 1 minute.

I had over 5 times shoulder dislocation when I was young.
Do several types of rotator cuff exercise. It helps.

normally when you train is it pack?

Yea I did some rotary cuff exercise as well, and it helps a lot. But somehow shoulder area seems so easily get tired compare to others.

Pack? I don't get what are u trying to say.

That's normal. You get very sore with shoulder workout. Don't ever go heavy with rotator cuff exercise. Lift light weight with high reps like 12~15.

Yep. For rotary cuff exercise, i will go with weight that I can handle with 12 reps.

Ah it makes sense now. You should really include the weight of the bar + plates when you're tracking your progress. So you're actually benching 50.

Haha I have no idea of the weight of the barbell. All I count is the weight of the plate.

It should be 20kg if its a good bar. Though your lifts are quite the opposite of mine. My shoulder movements are rather weak.

I can only do 20kg for 5 reps 3 sets. While doing 28kg DB bench press for 6 pretty okay.

my OHP is quite okay, however I'm also weak on lateral raise.

Anyway I'm thinking of going back to SS workout (https://forum.lowyat.net/topic/371250). What do u think? is it okay for me to go back to this regime?

I think you should really pick a program and stick to it.

How about the programme I'm doing now? Is it good enough for me to continue with my current programme? anything i need to improve?

What you're doing is probably a 5 days bro split? Do what you like and would stick to it. If you like it and you would stick to it then keep doing it. I'm no expert btw. You've lifted longer than me for sure.

Yeap 5 days split. I like what I'm doing, however been doing the same thing for years already. Might wanna change to SS programme, and stay with it until I can bench same as my body weight.

lol....sorry, what I meant to say is crowded(pack). There's a reason why your OHP is strong. Before you started doing BB, you did muay thai. Which involve punching, elbowing and kicking. To some degree your delt getting stronger because of punching and elbowing action.

There's a way to rectify this. Put the OHP last on delt exercise. Of course you will be pushing lesser. One way to explain this is your delt endurance not that good. Tried to open your link the SS workout, but it brings me elsewhere.

Edit:- Did find the thread that you mention. TBH those type of program will be a bit more challenging for you because of delt problem.





This post has been edited by Sapurba: Oct 10 2014, 06:39 PM

I see. Will definitely try that. I think for time being, I will try to do SS programme, until I can bench 1.5times my BW.

11/10/2014: Done BSN Half Marathon. Took me 3hours and 55min. Need to improve that.

I'm going to take one week rest, need to recover badly after my half marathon. After my recovery period, I will change my workout programme to Stronglift 5x5. I guess its not too late for me to start this programme

Below are my workout, divided into 2, Workout A and Workout B.

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3x 5-8reps (will add weight once I can complete >10 reps in the first set)

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Chin up 3x5-8reps (Will add weight once I can complete >10reps in the first set)

Will do workout A on Monday, Workout B on Wednesday, Workout A on Friday and so on. Will try to add some cardio at the end of the workout to maintain my fitness, however, it depends on my condition after completed the workout for the day.

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8


This post has been edited by anak kenyalang: Oct 20 2014, 10:32 AM

20/10/2014: Start of SS Programme

Squat: 30kg, 5x5. This is just the weight of the plates as I'm using smith machine to squat. My gym have no proper squat rack. Manage to complete the sets with ease, will add more next workout.
BB Bench Press: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Row: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Dips: 1st set, BW, manage to do 12 reps. 2nd and 3rd set, BW+20lbs, 5 reps.

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Great log bro.

Thanks bro. I saw u set up a new log for yourself too. Keep it up!

22/10/2014: Workout B

Squat: 40kg, 5x5. Complete with ease. Will add more on next workout
OHP: 40kg, 5x5. Complete with a little struggle. Will add more on next workout.
DL: 60kg, 1x5. Complete with ease. Will add more.
Chin Up: BW. 3x6

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Summary: I'm still looking for the boundary of my comfort zone. So I will be adding more weight until I can't finish the sets. For Squat and OHP, weights were calculated based on plates only, coz I'm using Smith Machine, so I have no idea about the weight of the bar. I still struggle doing the chin up. I chose to do underhand grip chin up, coz my underhand is weaker than my hammer chin up.

If you don't mind me asking, what is your current goal? Please do share.

When doing chin up, neutral (hammer) grip is naturally easier than the underhand grip. Have you tried training chin ups using pyramid style?

My current goal is to reduce BF% and increase muscle mass, as well as overall body strength.

Yea I did that while I was still active in Muay Thai. Lots of chin up had to be performed, but somehow, its always the weakest part of my programme.

That is indeed a great goal. Hope it works out well for you.

Oh i see. Maybe you can incorporate your chin training with isometrics and half reps. Together with pyramids, it really helped me on building chin strength when I was doing calisthenics. Tensing the abs and hips helps to have more work on the back while doing chins too. Just a bro advice. Keep up the great log buddy.

24/10/2014: Workout A

Squat, 50kg: 5x5
BB Bench, 55kg: 5x5
Row, 55kg: 5x5
Dips: BW+20lbs, 3x6

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Note: F*rk smith machine. I wish my gym have power rack or at least, squat rack.

27/10/2014: Workout B

Squat: 55kg, 5x5.
OHP: 45kg, 5x5
DL: 70kg, 1x5.
Chin Up: BW. 3x7

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW+2.5kg plate, 3x5

Summary: Lower back painful when doing squat, more like muscle pain. Tips from a bro at the gym; bring the leg away from the bar, so when in full squat position, it will look like wall squat. Any opinion?

because you're doing SS, you should know rippetoe and his instruction videos as well. there's aplenty on youtube.

if you're doing high bar squat, the pressure shouldn't be too much on lower back. if you feel pain there, most probably it is caused by improper form or maybe it is just muscle fatigue?. why don't you video your squat and post it here.

Yea I'm aware of Mark Rippletoe. Unfortunately the gym I'm in now only have Smith Machine. I never had such problem when I was at CF last time, using squat rack. I will try to take a video and post it here.

29/10: Workout B

Squat: 5x5, 60kg
Bb bench: 60kg, 5x5
Row: 60, 5x5

No dip station at my second gym, so I improvised, use lower fly instead. Just for this one.

Lower fly: 20kg each, 3x8, last failed at 6.

Hyper extension, 10kg, 1x5
No decline bench, so no abs workout. Plus damn tired from row.

using time period ALONE doesnt indicate whether you are beginner or not. you should take strength in basic compund lifts into consideration too.. OP is definitely a beginner


why are u adding assistance lifts (chins and dips) to stronglifts?
1. mehdi himself are against this
2. common sense: when u squat 2plates above 5x5 three times a week u will know what im talking about.

you already answered it yourself. i personally against smith machine for any exercise. i dont see any benefits from it. for ur own good u shld try to find a new gym

kudos for changing from brosplit to a legit beginner routine

This post has been edited by NGV22: Nov 1 2014, 12:24 AM

You can use the bench press rack to do your squat. Could be dangerous when you're squatting very heavy but it should be okay now. Especially if you have spotter.