Hi
starting my journal to track my progress and get's comments.
Please comment and advice as you wish to. Thanks.



Previous condition (2014):
Weight : 58 kg

Current condition (2015):
Weight : 67 kg

GOALS:
1. To be 70kg by JUN/JULY, reducing body fat.
2. Better Body Shape


Training Plan (Just start these since JANUARY 2015) New Year resolution.LOL :

during JAN-APRIL
(i didnt really read or follow any program.asked fellow gymmate and trainer
for program and how to do)
and of course after try and error after advice and jewtube
(with light weight of course) i improve the technique know what to do ea week.


routine bro-split
Day 1:Chest, Abs
Day 2:Shoulders
Day 3:Back
Day 4:Biceps, Triceps, forearm
Day 5: Legs
Day 6: cardio

now I think i want to change into Stronglifts 5x5
bcoz gonna be busy with exam.cant really go gym 5-6 times/week now till JULY


StrongLifts 5x5
3 time/week

JUST TRY this yesterday only
Week 1

ROUTINE A
Squat 5x5
50kg(with barbell)

bench press 5x5
50kg (wit barbell)

barbell rows
30kg (with barbell)


ROUTINE B

Squat 5x5(not yet)
Overhead press 5x5(not yet)
Deadlift(not yet)


Current Supplement:
1. Whey Protein (ON 100% Whey)
2. ON casein
- drink these as post and pre workout drink.
-and during busy time

This post has been edited by shahrul09: Jan 26 2020, 11:50 AM

Week 1 (3 time/week)
A-B-A

ROUTINE A

Squat 5x5
50kg(with barbell)

bench press 5x5
50kg (wit barbell)

barbell rows
30kg (with barbell)

ROUTINE B

Squat 5x5
52.5kg
Overhead press 5x5
35kg
Deadlift (1x5)
60kg


ROUTINE A

Squat 5x5
55kg(with barbell)

bench press 5x5
52.5kg (wit barbell)

barbell rows
32.5kg (with barbell)




Feel like adding some arm exercise for next week.
-Dips for workout A
-and biceps curl for workout B