Hey guys, so I'm here to keep a journal of my workout progress and see how everything goes. Hopefully this motivates me to be disciplined as well.

Before this, I have lifted a bit on and off without discipline and not consistently (was never consistent for more than 2 weeks I think). I have seen some slight gains back then. Now I'm planning to be consistent and disciplined. Also, following a proper program. Hope to see this takes me another step towards my goal.

Starting weight : 57kg
Height : 171cm
Age : 20

Nutrition : IIFYM
I don't really calculate Carbs or Fats but I just eat and try to keep my total calories to maintenance/slight surplus. +300ish.
I calculate protein intake and try to get minimum 0.75g/lbs of bodyweight. If I can get more, I will.

Main sources of protein :
- Chicken Rice
- Eggs (Usually half-boiled as they're the easiest to prepare)
- Protein Shake
- Milk
- Peanut Butter Spread on Bread

Current program I'm following : All Pro's Beginner's Workout

Summary of program :
-2 work sets for each exercise, 2 extra warm up sets for the first 3 exercises.
-1 week 3 times, 1st time - Heavy, 2nd time - Medium (10% less weight), 3rd time - Light (20% less weight)
-1st week 8 reps
-2nd week 9 reps
-3rd week 10 reps
-4th week 11 reps
-5th week 12 reps
-Heavy day of 5th week is Test day. Any exercises that I cannot complete 12 reps of that current weight with proper form, for the next cycle, I repeat the weight. If I can complete 12 reps with proper form, increase weight by 10%.

I've done the first cycle and just started on my second cycle.

The exercises I do following the program are, in sequence, as follows:
1. Squats
2. Bench Press
3. Bent Over Rows
4. Shoulder Press
5. Stiff-legged Deadlifts
6. Barbell Upright Rows
7. Calf Raises

*note* All weights listed below are based on one side of the barbell. So the proper total weight would be to x2 the weight I wrote and + 5kg (barbell / ez bar weight).
*note* Everything here is done using a Regular Barbell & EZ Curl Bar that weighs 5kg.
*note* Everything here is done at home so I do not have full access to plenty of weight plates thus I make due of what I have.
*note* Barbell Upright Rows is done on a EZ Curl Bar to make it easier for the wrists.


Format of weights
Heavy Day - Medium Day - Light Day


1st Cycle Weights (kg) Started : 19/9/2014 Completed : 23/10/2014
1. Squats 8.5 - 7.5 - 6.5
2. Bench Press 6.25 - 5.5 - 5
3. Bent Over Rows 6.25 - 5.5 - 5
4. Shoulder Press 5 - 4.75 - 4
5. Stiff-legged Deadlifts 5 - 4.75 - 4
6. Barbell Upright Rows 2.5 - 2.25 - 2
7. Calf Raises 6.25 - 5.5 - 5

2nd Cycle Weights (kg) Current Cycle Started : 26/10/2014
1. Squats 9.25 - 8.5 - 7.25
2. Bench Press 6.75 - 6 - 5.5
3. Bent Over Rows 6.75 - 6 - 5.5
4. Shoulder Press 5 - 4.75 - 4
5. Stiff-legged Deadlifts 6.25 - 5.5 - 5 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)
6. Barbell Upright Rows 3.75 - 3.5 - 3 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)
7. Calf Raises 6.75 - 6 - 5.5 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)

Post Cycle Reviews
1st Cycle
-Form on Bent Over Rows and Stiff Legged Deadlifts and Squats can be improved.
-Can actually see triceps now. *exciting*
-Right pec and right arm is slight bigger than left pec and left arm.
-Current weight : 60kg (this is after dinner as well so I'm gonna weigh again tmrw morning and edit this weight here)

Notes to self
- Add photos to compare for progress
- Only weigh in the morning after waking up to when weighing for progress to ensure consistency
- Try to assemble a proper meal plan with most of its calories counted

This post has been edited by Kokonuht: Oct 30 2014, 09:14 PM

Glad to have you here bro. I am your friend since we have the same exact height and around the same weight. Keep up the good work, I'm sure you are here to build hard rock solid muscles. What protein shake are you using?

Let's keep at it and keep working!

I'm currently using Dymatize Elite Whey Protein Chocolate Flavor. It's 25g of Protein per serving ( 1 scoop ) so it's pretty convenient and good.

I try to avoid mass gainers as I tried one and all that extra carb really put on quite some fat for me as I overate a lot.

30/10/2014
2nd Cycle - Light - 8 reps

Exercises feedback
1. Closer legs work outer quads. Probably might alternate for overall development?
2. Focus more on contraction
3. Lower back gets sore. Check form, focus on form.
4. Focus on contraction
5. Focus on contraction
6. Focus on contraction
7. CONTRACTIONSSSSSSS

Also, I found out that I forgot to add in the bar weight when increasing the weight of all exercises by 10%. So technically everything I have to add about 0.5g/2, 0.25g. Seems pretty insignificant so I'll probably calculate that in the next cycle and continue with this for now.


Overall feedback
I love squats. They feel so awesome.
Light day is really light.
Most probably will increase Exercise No. 6, Barbell Upright Rows, weight next week. It is too light (tested on heavy day).

This post has been edited by Kokonuht: Oct 30 2014, 09:16 PM

Nice. I'm on Dymatize Elite too as well. You can load up and hit your protein macros just by taking the whey. It is another source of food but just not to take too much like 2 scoops at a time if you're not used to it. I notice getting 1g+/lbs for protein has helped me as well.

You mention a lot on contractions. Are you by any chance following Kai Greene?

Who's Kai Greene? Haha, don't know him. Contractions I met as in Kinesthetic Awareness of the muscles, mind muscle connection. XD Probably same thing haha. It's something I keep forgetting some times.

I read somewhere before that taking in too much protein at once = unable to absorb all, there's a limit to how much to absorb at one time I think.

So most prob spread the protein through out the day haha.

Thanks for the advice on 1g/lbs . Probably might do that. 0.85g/lbs is just minimum I try to achieve haha

iifym= u gotta count protein and fats, remaining calories are for carbs. miscalculation of fats can definitely afffect ur diet. and the proper way of recording weights is bar + both side. if can use 20kg barbell for the compund exercises...but u gotta use what u have eh

can tell me why wanna focus on contractions? contractions are not an indicator of muscle being worked in compound exercises. the weight is the one that stmulate growth.

u will appreciate the light day when it comes to cycle 4 onwards.

Thank you for your advice, I will definitely start counting fats too.

As for bar weight, the way I wrote it was just for my convenience as I had limited 0.5/1.25/2,5kg weights so it was easier for me to divide and see how many of which I needed. Probably I will add total weight to ori post.

Mind muscle connection actually is pretty good, it helps you focus in the muscle that you're working on, even in compound movements. Though most likely it will give that specific muscle a bit more focus and work.

http://www.t-nation.com/training/mind-musc...tion-fact-or-bs

Can't wait for cycle 4 then haha!

Forgot to update yesterday.

2/11/2014 Heavy 9 reps
1. Fine
2. Fine
3. Focus on form more. Lower back tends to get sore on third set?
4. Fine
5. Fine
6. Focus on form.
7. Fine

Overall pretty good. Nothing much to say.

I hurt my knee two days ago and decided to take two days rest to let it heal in case I cause any more injury.

Will do another Heavy set today.