Yo,

I just started lifting and I'll be documenting all my progress on that page

https://www.facebook.com/SkinnytoBuffJourney

Be sure to follow my 90 day transformation.

I'll be recording all my workouts and logging them. I'll also show and share the meals I eat with meal prep tips. And as usual, I'll be sharing cutting edge bodybuilding knowledge and research.

This post has been edited by Armesh: Sep 22 2016, 12:17 AM

90 days is just a benchmark for the next body picture. I'll still be training for years to come. So the page and log will go on even after 90 days.

Thanx. We should meet. If you come KL be sure to hit me up.

Actually my leg is in-front cause I pull the dumbbell to my nipple. Supposed to do pendly rows (horizontal rowing) but hamstring flexibility is so bad I can't deadlift also. I switched to seated rows now, pull to chest.

I even got some injury in my right buttocks on Day 3 from RDL, pain so bad like sciata, just only ok (Day 32). Planning to do MRI.

I cannot do any hip hinge, it aggravates the injury and I cannot walk the whole day. Causes sharp tingling pain in buttocks.

Currently doing 2min static hamstring stretching for each leg everyday. I'm seeing an orto in this week regarding my injury. Will discuss the whole injury and rehabilitation thing with him. Probably absolute 0 deadlifts or DL variations in my 3 month journey.

I also promised myself no hip hinge exercise until I can touch legs.

Just came back from clinic, since no pain in back, doctor ruled out disk herniation.

So most probabily little tear/strain some ligament/tendon in my buttocks and sciata nerve irritation. Decided no hip hinge for 1 month more to allow full recovery. Then after that test with hip hinge(RDL), if still same prob then see orto.

I still do heavy squats since they so not cause any hamstring stretch.

Edit.

After some long hard 6 hours of thinking, I decided to eliminate all lower body work for 1 month. This is to allow full proper recovery. I've been 3 weeks in with this injury in my buttocks, there is healing, but i think squats are not helping. Thus it is stupid and arrogant to still push them.

I have to admit that I'm abit depressed about this setback especially the fact that it happened early in my training. But then again "Bodybuilding is a marathon, not a sprint". So, I'll be back with stronger ligaments and better hamstring flexibility after 1 month and squat more than ever.

Anyway... Bodyweight bench, here I come! - Day 32

This post has been edited by Armesh: Feb 11 2015, 01:50 AM

Day 118

On April 10 I completed my 90 days journey. https://www.facebook.com/SkinnyToBuff90day/...?type=1&theater

My ass nerve problem is still present but much less. I didn't see an orto.
I can RDL now. I dropped Squats and started doing Knees to Chest Leg Press cause apparently my ass is flat and Leg Presses are safer.
I am not a Powerlifter, I don't give a fuck about the 'total', and I strive to develop an aesthetic physique while staying injury free.
Currently I can flat bench my body-weight 60kg for 1RM according to calculator. I aim to easily flat bench 1.5x body-weight in 365 days of training. On another note, I can rep 11 clean dead hang pullups.
Body-weight today: 59.7kg.

This post has been edited by Armesh: May 9 2015, 08:26 PM

Day 121

After suffering from nerve injury and pain in my buttocks for 4 months, whereby I could not walk properly for 1 month, hardly can walk on 2 month, and 3rd month can walk and even after 4 months still experience some pain, today I decided to see a Traditional Chinese Therapy Master who deals with this.

He was the BOSS! Under 1 minute know the problem edy.





My sacrum/pelvic is tilt to the left. You can clearly see my lower spine bone bumps are not even. This caused my body to lean to the left whereby you can see my left side is slightly more curved. This tilt also caused all my right back muscles to be super stiff due to the strain.

Basically, when I did the light RDLs on Day 3, the tilt sacrum/pelvic poked hard on my sciatic nerve in my ass, crippling my right for 1 full month. This is why I feel nerve pain in my right buttocks when I do RDL even now after 4 months, cause the poking bone.

He said this was caused by sleeping on one side overtime causing the tilt. He said just a small common problem, but if you dun fix it will pain forever. Solution: Sleep straight on floor for 1 month and no leg work for 1 month. FML, goodbye leg gains.

This post has been edited by Armesh: May 9 2015, 09:01 PM

Stats today (Day 123): Weight 60kg, height 182cm++, 5.8 inch wrist.

On darklight79 request

I train in the 8~12 RM range. I don't go anywhere near 4RM cause snapcity, let alone 1RM. I train alone in a empty gym.

Upper
This is the body-weigh bench press I claim. My current max computes to 62kg as of today.



Another key lift is my Incline Bench. It's always locked at 85~90% of my bench press. I don't OHP cause Incline gives the nice aesthetic chest development and my front delts get hit enough anyway.



These are clean deadhang pullups. Neutral grip. No swinging chit.
I saved like 2 reps, cause I find them extremely taxing. Else my whole training today will be disrupted. Time to do them weighted.



Lower
Remember the long pm I sent you? Basically my right was crippled for 1 full month due to that nerve injury. After close to 3 months only able to walk properly and do some light squats. Now I still can't do any Squats/Deads for another 1 month cause treatment. Painful 4 month setback
Anyway I try my best to build/maintain some leg size despite it.


upload image online free

Sorry no lifts footage, can't lift.

This post has been edited by Armesh: May 11 2015, 05:54 PM

Day 197:

It's been 197 days I've been training. Never took a deload, not even once.
Gym was close 1 week for Raya, thus a forced 1 week no gym deload. Went back yesterday after 1 week, lost like 5% strength on upper body. I dunno it's my CNS or the weather was too fcking hot, or the fact that I lost 500 grams weight in off week.

My progress has also drastically slowed down ever since being able to bench body-weight do Pullups with +10kg for reps.

But since last month, something weird been happening.
I am recovering very very well from my current Push - Pull - Push - Pull split (3 or 4 days a week, done like a A - B split). It's like I have adapted to the volume and now have a higher work capacity. So starting today I will 1.5x my upper body volume, 2x (doubling) my lower body volume, and running a Fullbody split training 6 days a week.

And with doubling my weekly volume, I am also increasing my daily calories from 2500 -> 2650.

This post has been edited by Armesh: Oct 7 2015, 09:15 PM

Day 231:

It's been 7 Months+ I've been training now. Never took a break or deload.

Sadly, I'll have to take almost 1 Month of complete break from upper body training, and it really sucks.

This is due 2 reasons:

1. I slightly/partially tore some tricep tendon which inserts at the behind of my elbow last month. I did Overhead Extensions with a 15 rep max light weight, no pain nothing. But the next day my elbows were bruised/swollen. I did this exercises again the next week and the same shit happen. This swelling took 2 weeks to go away. I did some active rest whereby I only did compounds for my tricep (0 pain) for the next month. It managed to heal 70% after 1 month but today still feel abit pain and sharp pain if do any tricep extensions. I suspect this injury happened due to my accutane/isotetrin course.

2. Facepulls caused an ulna stress fracture in my left arm. It's a micro fracture. I have tiny girly wrist, not even 6 inch thick. Now I can't do any bicep curls or chin ups without sharp pain in my ulna bone. I got this before from bicep curls last year so I know.

So considering 1 & 2, I decided for a complete month off upper body.


It's ok if I lose some gains today. I'll come back stronger, with thicker bones and tendons.
No place for ego in training.

As of today:


Edit
I actually trained 1 week with where I only did 6 sets each for back and chest for the whole week. This actually allowed me to maintain all my strength (even gain some), and my elbows are very close to healing. I only do/will be doing compounds for my triceps. No extensions until next year. Continuing training as normal.

This post has been edited by Armesh: Oct 7 2015, 09:14 PM

Day 285:

Today it arrived. The legendary Harbinger Dipping Belt.



Always wanted to buy it. Finally got it cause the weight was getting heavy and my DIY dip belt was starting to choke my intestines and it was sure gonna break at 20kg.
Used it today right away and this Harbinger belt felt insanely comfortable. Well made, good product.


Also bought together with it was Harbinger padded lifting straps cause my non padded straps was cutting my skin:








Day 286:

Told sister to randomly snap a back picture and wala...didn't even know I had these gains.

Day 290:

Left arm starting to have forearm tendinitis and has slight medial delt strain. Been training continuously for 10 Months + now without break.

So finally I decided to take 2 complete full weeks off from training to let my joints heal and de-condition myself. Taking a break is so hard... srs.

This post has been edited by Armesh: Nov 6 2015, 05:37 PM

Day 302:

Finally back in the gym after 2 weeks complete break. All my maxes seem to be down by ~5kg. Surprisingly never really lost much strength/size.

Didn't track my food in that 2 weeks and ended up losing ~500grams bw, now at ~64kg. That pure ecto metabolism, blessing in disguise.

My body is 100% healed now, even my tricep tendinitis at elbow is also 95% healed, can do light tricep extensions without pain. It felt great training pain free without any inflammations/joint pains. Maybe I'll make it a lifetime staple to take 2 weeks off every 6~8 months of training.

It was worth it, 1 step back, 2 steps forward.

Day 338:


The fucking gym been closed since last week. Everyday open 1 Hour ~ 1.5 Hours I wait outside the door almost everyday I still can tolerate. This time never open at all.
Faggot took my RM 80 for this month and dunno go where. Scam my money. Even my 1.25kg plates are inside there.
I can tolerate alot, but never someone touching my money like this.

Almost a week never went to the gym and didn't track macros. Losing Muscle by the day, supposed to be 66Kg today but only around 64.8Kg now.

Normally it's people who lazy go to the gym, but in my case it's the gym who's lazy lol. Have to find a new gym, build back up to previous stats, and get back on.

Without training & strict dieting, without the iron.... life just feels fck'ed up, incomplete. I am not even happy.

This post has been edited by Armesh: Dec 3 2015, 04:29 PM

Day: 334

After almost a week lay-off, I went to check on the gym today afternoon. Guess what happen..

Apparently the gym manager sapu almost half the equipment and cabut. A police report is lodged by the owner and they are hunting him now. Rumors say he fled to a gym somewhere in Naning Hulu Langat.

https://www.facebook.com/nizamblueboxevent/...207511188165446

He even took my favorite bench press station:


Including my cable/weighted pullups spot.


He took all them gains. T.T. I have yet to know if he sapu my precious 1.25kg plates. I even paid the full membership for this month.

The gym ran away from me... literally.

This post has been edited by Armesh: Dec 8 2015, 01:34 AM

My head will normally hit the cardboard ceiling with a *debuk* sound each rep. Can't do standing OHP in this gym.

Day 371:

Current Situation

On November 23 2015, was 65KG @ ~13% bf, which was before my gym got stolen. Didn't train for whole December 2015 due to no gym and just frustrated with wtf happened.

Now 65.4KG @ 15+% bf. My "hard" look and mean traps are totally gone. Looking like some fat fluff, sucks. Failed to achieve my end goal of 67KG@15%.


Currently training at some gym where the heaviest dumbbell are 22.5KG (no more DB rows), has no rack (no Squats & RDL), and minimum plates are 5KG (good luck progressing by +10KG). Suxs..
Eating at maintenance and just trying to gain back previous strength. Max Bench currently @70KG (1.1x bw).

My Plan
Starting next Feb, I plan to do a 1.5 months cut and cut down to 62KG @ <10% bf. Then I'll do a lean bulk for 5 months ending at 67KG. My weak body-parts are my arms and shoulders, so this year the focus be there.
I also be shifting to Subang/PJ so my next gym will be the legendary Body Factory, finally will have a proper gym in life.

Lesson Learned
During my 90 Day transformation and for some months after that I was running a 4DAW Push Pull off Push Pull split. Made good gains, stayed lean.
However when I increased the volume and switched it to a 6 DAW Full Body Split (something like HST) my gains slowed and started packing on more fat.
It somehow seems that my body responds much better to hitting a muscle 2x a week compared to hitting it 5~6x a week with equated weekly volume. So I'll be switching back to the Push Pull off this year. Havent tried those 1x per week bro-splits so far.

This post has been edited by Armesh: Jan 14 2016, 11:28 AM

Not dreamer bulk, was 65KG lean during November end. Then gym got stolen on December so never workout out 1 month end up like this. Was also very disappointed and depressed seeing the gym, membership money and my 1.25kg plates stolen.

Now stuck training in some crappy gym just doing what I can.