As salamu alaikum, peace be upon everyone, greetings & salam 1 Malaysia

Qalb Al Usud means Heart of The Lion or LionHeart in Arabic.

I would like to introduce myself, my name is Taufiq and I'm from KL. My history with health & fitness began since 2007 (I was 18) ever since a school junior of mine took me for a free-trial in a particular gym. I then started weightlifting until 2009 (with poor form & techniques, so naive), then switched to calisthenics (street workout) and created my own group of training buddies (working out together in a park) until 2013. I was known as MrCEO, k4lispeluru & 'parking' founder back then. Because of the park/street workout activity, it had resulted a lot of individuals to start bodyweight training. I developed an interest to be a personal trainer realising that I had the ability to train my friends and getting them results (calisthenics style). However, in late 2012, I came down with a shoulder injury due to competing which completely put a full stop on my exercising routines. Fortunately, I was blessed to be involved in business not long after which allowed me to recover while doing something productive financially. I was ready to start back training at early 2014. Sign myself up in a gym and have continued training until now. Only recently (almost two months), I started to learn the science in bodybuilding & weightlifting by following a physical therapist on youtube and it has allowed me to get gains (strength & muscle) that I never imagined so quickly (I suspect muscle memory played a role too). Enough talk, this section would be a journal for to track my progress. To start it off, I will provide my background (stats) & workout history in chronological order. I will also include my training, nutrition, supplements and probably something out of the blue that is worth of value once in a while in this topic. Please do post your comments. I plan to do this long term. From now on, I'm your friend and I would like to get to know you. Thank you for reading and having me here.

2006 (Initial stats)
Age: 17
Height: 171cm
Weight: 51kg

2007-2009 (Weightlifting)

2009-2012 (Calisthenics + some weightlifting in 2010)
Heaviest weight: 66kg
End weight: 62kg

2013 (Break)
End weight: Dropped down to 57kg because of inactivity

2014 (Started full body training and now bodybuilding)
Current age: 24
Current height: 171cm
Current weight: 62kg +/-

Inflicted injuries & Recovery rate (based on my estimation)
Left shoulder (95%) - due to high amount of reps on dips
Left wrist (99%) - accident while doing muscle up
Right wrist (95%) - inflexibility of the wrist while weightlifting
Left hip (65%) - poor form of perhaps leg press or deadlifting recently

Next post will be my training splits with it's progress. Stay tuned.

This post has been edited by QalbAlUsud: Oct 22 2014, 08:36 PM

Rules I apply in the gym

#1: Always warm up before training hard
#2: Less rest time, between 30 secs to 90 secs
#3: Focus on TUT (time under tension), at least 5 seconds on every rep (more focus on lowering of the weight part)
#4: Only work two major muscle groups MAX in a day
#5: Will not exceed more than 15 work sets in total
#6: Reps until failure ranging between 10-12 each set

22/10/2014
Chest & Back
Pre-Warm up (10 reps each set)
Lat pulldown
2 sets x 15kg
1 set x 30kg

Isometric Pull-up static hold (at the top)
20 secs +/-

Isometric Push-up static hold (at the bottom)
20 secs +/-

Warm up
5MD (Minute Drill) inspired by Bar-Barians
Goal: 50 pullups & 100 pushups in 5 minutes
Completed
3, 3, 3, 2 = 11 pullups
12, 8, 6, 5 = 31 pushups

Work sets (superset style)
Weights selected are in average, some sets were broken down to fewer reps to complete 10-12 reps (either lowering the weight or rest 10-15 secs in between)
1A) Reverse neutral grip cable pulldown
2 sets x 30kg (each)
1B) Neutral grip 30 degrees incline DB press
3 sets x 14kg (each)

2A) Straight arm rope pulldown
3 sets x 15kg
2B) One arm 45 degrees incline DB press
2 sets x 12kg (each)

3A) Cable row (overhand grip)
2 sets x 35kg
3B) Cable fly (maltese style)
3 sets x 35kg

4A) Landmine row
3 sets x 12.5kg + olympic BB weight
4B) One arm side cable fly
2 sets x ? (not sure)

5A) Hyperextension + reverse fly
1 set x 2.5kg (each) @ 4-5 reps (going easy because of hip irritation)
5B) Shrugs
1 set x 12kg (each)

This post has been edited by QalbAlUsud: Oct 23 2014, 04:00 PM

23/10/14

Shoulder

Warm up
Rotator cuff work

Workset
DB shoulder press
3 sets x 6kg (each)

One arm landmine set shoulder press
3 sets x 10kg + olympic BB weight

DB front raise
2 sets x 4kg (each)

One arm lateral raise
2 sets x 6kg (each)

High pull
2 sets x 4kg (each)

Legs

Lunges
2 sets x BW

Squats
3 sets x BW

Deadlift
1 set x BB weight @ 4 reps

Leg press
1 set x 30kg @ 30 reps

24/10/2014

Bicep & Tricep superset @ 10-12 reps each set

1A) Modified BB curl
2 sets x 15kg

1B) Bar pushdown
3 sets x 15kg

2A) One arm DB preacher curl
2 sets x 8kg
2B) BB skull crusher
2 sets x 15kg

3A) DB incline curl
2 sets x 6kg
3B) Overhead rope extension
2 sets x 15kg

4A) Modified one arm DB concentration curl
2 sets x 8kg
4B) Rope pulldown
3 sets x 12.5kg

5A) DB curl
2 sets x 4kg

Total 10 sets each.

26/10/14

Chest

Exercises
Sets
Average weight

30 degree neutral grip DB press
3 sets
16kg (each)

45 degree DB press
3 sets
12kg (each)

One arm side cable fly
7 sets (no TUT) @ 15 reps each
15kg

Bicep

45 degree curl
2 sets
6kg (each)

Modified BB curl
2 sets
15kg

DB curl
2 sets
6kg (each)

One arm DB preacher curl
7 sets (no TUT) @ 15 reps each
4kg

27/10/14

Shoulder

Neutral grip DB press

2 sets x 8kg (each)

One arm DB lateral raise

2 sets x 8kg

DB high pull

2 sets x 6kg (each)

Bend over seated DB row

2 sets x 4kg


Legs

Squats

2 sets x olympic BB weight

Bulgarian squats

2 sets x BW

Overhead DB lunges

2 sets x 2kg (each)

DB Deadlift

2 sets x 4kg (each)

This post has been edited by QalbAlUsud: Oct 29 2014, 08:18 PM

28/10/14

Back

Pullups in two minutes

3, 3, 3, 2, 2, 1

Reverse grip neutral cable lat pulldown

2 sets x 30kg (each)

Straight arm rope pulldown

2 sets x 15kg

Landmine row

3 sets x 10kg + olympic BB

Seated cable row

7 sets @ 20kg average (no TUT)

Tricep

Bar pushdown

3 sets x 15kg

Overhead rope extension

2 sets x 12.5kg

BB Skull crusher

2 sets x 15kg (total weight)

Rope pulldown

7 sets @ 10kg average (no TUT)

30/10/2014

Biceps

EZ BB preacher curls

7 sets x 2.5kg + EZ BB weight (no TUT)

Modified BB curl

2 sets x 15kg

DB incline curl

2 sets x 6kg (each)

Cable hammer curl

2 sets x 10kg

Modified concentration curl

7 sets x 6kg (each) (no TUT)

Triceps

Incline DB extensions

7 sets x 6kg (each) (no TUT)

Skull crusher

2 sets x 15kg

Bar pushdown

2 sets x 17.5kg

Rope pulldown

2 sets x 15kg

One arm underhand cable extension

7 sets x 5kg (no TUT)

31/10/2014

Shoulder

Rotator cuff work

Clean & Press

Legs

Squats

Bulgarian squats

Lunges

Deadlift

1/11/2014

Chest

Pushups

Dips

DB Incline press

Side one arm cable fly

Hammer strength chest press

Triceps

Skull crusher

Bar pushdown

Rope pulldown

Underhand grip one arm cable pulldown

2/11/14

Triceps

Skull crusher

Bar pushdown

Rope pulldown

Calves

Calf raises

3/11/14

Back

Pullups

Straight rope pulldown

Neutral grip pulldown

Hammer strength neutral grip row

Seated cable row

Biceps

21's

DB Incline curl

Modified concentration curl

Cable hammer curl

4/11/14

Clean & Press

Shoulders

Neutral grip DB shoulder press

DB front raises

One arm DB lat raise

Bended seated DB row

Shrugs

Hyperextension

Calves

Calf raises