So guys, finally i'm getting serious about bodybuilding. i'm gona start a journal, i'll record everything i do in the gym here.

Body stats*2007 aug*
Age 19
Height 5 foot 7"
BF 28%
Weight 80kg


Aims(within the year)
lower down body fat to at least 15-20%
increase body weight to 80kg(bulking)
and hopefully can squat bench and deadlift with 100kg+20kg(bar) by next CNY!

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So my workout will look like this

Workout A
Squats 3x5
Bench press 3x5
deadlift 1x5
Dips 2x8
Back Extension 2x8
Barbell curl 2x8

Workout B
Squats 3x5
Standing MP 3x5
Pendlay rows 3x5
Chin ups 2x8
Sit ups 2x8
Barbell tricept extension 2x8

reasons for the dips, chin ups, back extension, sit ups, skull crushes and barbell curl is for me to build a better core so i can lift more for squats.

So for the pros please drop by and give a few advices and tweaks here and there for better lifting thx in advance.

PS : gona officially start next monday(tomorrow)
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doing madcow now.


This post has been edited by jones007: Jun 22 2008, 01:07 AM

good luck..

Er..

How does a skullcrusher helps you with building your core? And I read somewhere that direct armworks arent suppose to be included if you just started?

Wait. You lifted before, I assume?

finally, isnt it time you start rippetoes' yet? =D

of course i lift b4. i wan stronger triceps and biceps.

lol i'll catch up with your weight kakak

it will take some time. you can try tho. congrats if you do.

hope i can really progress. has been doing stupid weight lifting in the past few year..

you got weightlifting background will help wan lah...for squats you need hamstrings, for deads you need good back for benches...well since you lift before no probs lah

only problem for the moment is pendlay rows. nvr did them b4. lol

use empty bar, they're gonna be a b****, really

only thing i'm afaird is its very hard for me to keep my back paralle to the ground

just do it. it was hard for me too. but after the 1st time FTW already all the way

1st time FTW all the way lol. my pendlays are on wednesday. we'll see how i workout on it haha

haha..This guy reli can lift la

I have no background and maximum I can lift is around 30kgs..

Oi...jones u sure ur deadlift is correct?If not u going to cause someone injured in future...haha remember that guy u taught that day?

remember.. i'm dead confirm with my dead lift is correct, i watched through those dead lifts videos a few thousand times dy. and doing it in front of a mirrow wall, i can see whether i'm right or wrong too. i'm gona post some of my squats, dead lift and pendlay rows vids soon. just incase i go wrong.

This post has been edited by jones007: Mar 4 2007, 08:06 PM

careful to take stuff you learn from strangers with a pinch of salt, some of them may be spouting crap coz of ego and will cause potential injuries.

WHEN IN DOUBT, ALWAYS REFER TO BB.COM VIDS.

Haha...Yaya..I also watched many times..not thousands la

But I will forget when at the gym la...swt...

just try your best in the gym, then go back home and refer

watch the vids a thousand times and i guaren-damn-tee u remember

even I also cant remember but I use it as a refrence point.