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.

well download the video, put it into your phone, watch it right b4 u squat or deadlift in the gym.

that works if you have a video playing phone. cant believe he didint think abt that

canopies' phone can play video. how i now whether urs can or not =.=

mine cant, but sigh sigh sigh he should have taught of that like sooo much earlier

well. now i reminded him. he should do it.
so canopies. download the vid and keep it in your phone

well.. in 6 months time.. don't forget to post ur pic of b4 and after..

yeah gona take b4 pics tomoolo. thx for reminding. gona take pics every month to see the progress. more satisfying haha

remember to post here

>< gona post all in 1st post of the thread. don dont laugh me when after i post >< cuz now my BF% is 28 @@"

keke..mine 33.3% nia and i believe it drops edi ...

yaya..never think of it also..download it and put inside my hp...

my hp reli heavy like hell..3250

sure boh? yuo look skinny in friendster

Sokay. I posted my fat pic for the world to see and nobody laughed. Ok maybe not openly

33.3% ? Wah nice number. I think you gotta check ur bf% now. Then you really know whether u lost fat or muscle

you're sporting, dunno whether or not these guys are less sporting than a girl XD

T_T

Thats what im worried about..showing off my face to u all and after that ppl save it and send to ppl around the world...lol..

my imagination is quite geng

...

cut off ur face, strip ur baju and post a pic

dont be an idiot. we're not assholes plus who would want your face?

juz post lah.. no one gonna laugh at you.. If they did, then they are just jealous of your bravery..

OKOK...will do it soon

is it ok to eat coffee mate everyday? cuz i cook it with my oats and for today gona workout alone. my friends left me high and dry lol

05 March(Monday)

8 30 breakfast : 2 hard boil eggs and nasi lemak(grandmother bought it, planned to take oats.)
11 30 lunch : rice with vege and meat(medium portion)
13 00 pre-workout : one plate of oats, one spoon of honey.
17 00 post-workout : half carton of milk(banana flavour)

Workout A
Week 1 day 1 05 March(Monday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
2x5x135
1x4x135(last rep failed)
1x5x115

Bench Press

Warm up
1x5xbar
1x5x65
1x5x95

Real sets
1x3x115(chicken out)
3x5x95

Deadlift

Warm up
1x5x95

Real sets
1x5x115

Mis

Dips
2x5
Back Extension
1x8
1x8x25
Barbell curl
2x8xbar

10 minutes cardio last

PS : all weights in lbs. bar weight(45lbs) included

something wrong iwth my bench press. cant seem to do it nicely. aih. weak core i have.

This post has been edited by jones007: Mar 5 2007, 07:29 PM

no nasi lemak... no nasi lemak, no nasi lemak

repeat at least 1000 times

sub with fresh milk. either full cream or low fat.

NO nasi lemak ----------------------------------> dustbin

My bro's doing keto so the other day he ordered Nasi Lemak without nasi.

Mamak's face = priceless

my grandma bought lo. eat for the sake of my grandma la =.=" updated my previous post with my workouts

you dont need core strength to perform bench press.

Most probably you are not used to the exercise, thats all. Your stabilizer muscle is not strong enough, etc... I remember the first time I perform bench press on an empty olympic bar, I could barely balance the bar, and all the while my hands were shaky.

stabilizer muscle=core muscles? no? lol
i did dumbbell bench press b4. i guess i'm not used to the barbell bench press gua

try to cough

feel a bit of muscle pull? thats ur core muscle

oo. okay okay. so i have weak stabilizer muscles. my dead lifts is still lower than my squats leh. why heh?

thats how it is at first, but that will change with time.

my nasi lenak uber banyak protein ...

but still damn unhealthy lar

a serving of chicken, beef and omelette... plus the standard nasi lemak

eh forgot to write my last 10 minutes cardio yeah nasi lemak is baaad... but i still love em

swt....so fast updated ooo

You bench, deadlift and squat 115?

Something's wrong somewhere, man

why cannot eat nasi lemak???

Too much calories?

oil

bad for health

Where is wrong? haha. does the sequence really matter? i mean.. i can lift equally right? hha

It just means that you have chicken legs

u r damn right

hey jones, where do ou work out man?

california fitness in midvalley. mon wed fri. 2-4 pm i lepak at the free weights area. and the squat rack is mine for the taking

This post has been edited by jones007: Mar 6 2007, 11:40 AM

my quads hurt like b**** right now. dono whether tomolo can do squat or not. i don't wana skip tomorrow!!!

he doing full squat ...walao

okay guys. here i am wiht pictures at the 1st post. check it up. gona take pictures of myself every 3 months to ensure progression.

This post has been edited by jones007: Mar 7 2007, 12:32 PM

All Rippetoe-ers here have to full squat else teh God of form will kick ur sorry behinds.

todays workout ABSOLUTELY SUCK!!!!!!!!!!!!!!

This post has been edited by jones007: Mar 7 2007, 06:15 PM

9 30 one cup of milk and some bread(rushing, late for school lol)
11 30 rice with curry lamb and some veges. simple meal from mamak.
13 00 oats cooked with milk, one spoon of honey and cup of milk.
16 00 500ml of milk, 2 bonanas

Workout B
Week 1 day 2 07 March(Wednesday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x135
ATG. its a PR.

Standing MP

Warm up
1x5xbar
1x5x65

Real sets
1x5x75(beh tahan.)
2x5x65

Pendlay Rows

don't wana record today's pendlay. absolutely suck. instead of my lower back feeling tired my leg couldn't take it. wtf?

Mis

Chin ups
2x4(body weight)
Declined sit up
1x8(body weight)
1x8x25
Skull Crushes
(didnt do because i'm pissed off)

Jones007, I think ....

U should lose weight & fat first.... Proper & control diet should be used..
Intense Cardio exercises should be used more often instead of weight training....

After drop to normal weight ( I think 60Kg with ur height), then only consider bulk up la....
Instead of buling up & wan to lose fat at the same time.....

Thats just my opinion!!

60kg at my height is the BMI calculation thingy. i dont believe in that. i'm not planning to lose weight. i'm planning to reduce my fat percentage. and by doing rippe toe's program i believe i can. reduce weight is not my aim. ppl can be toned and heavy too. because it is muscle weight

Haha...thats what my problem im facing now leh...I think I should lose off my weight and fat first then only bulk up?

u lose weight now, then u bulk up(increase weight again) whats the point? just burn all the fats away and thats it. no point going down and up again right?

Eh..nice body...Hv lil breast also...haha

my gawd. are u being gay? lol

Oh yeah...but even though i builded muscle ...
my fats still covered it...
then i looks like more fatter ...

ok. 2 points.
1st point, fat is not easy to burn, it takes time, do rippe toe for 6 month your fat percentage should be lower than 20% dy.
2nd point. with greater muscle mass, u burn more fats, higher metabolism rate, u burn more fats doing cardio compared to lower muscle mass ppl.

lower than 20%???Thanks for ya info...lol


woah...can I hv a body like Rain before my 19?

hey show me ur ideal body lar...like whose body u wan?

the rock but i dont have his height

Ok i smelled someone is cooking....

eh, jones cant see ur pic eh?

spoiler click me....click it lar

This is called the "cut & bulk up" process !!
I believe Darklight79 or Pizzaboy is also doing that... (not sure la.. )

U have to do this in order to have a lean muscle at the right place (eg. abs)....
Thats why a lot of bulky bodybuilder still have some fats on the abs muscle.

I think the best way to burn fat is Cardio exercises, muscle building is weight training...

Therefore, in ur case
Step 1 - Burn fat (Cardio exercises)
Step 2- Weight training (Building muscle after u lost most of ur fat)

Ya, this is just my opinion.
Hope u can ur bodyfat percentage can drop to 20% after 2-3 months. Good luck!!

lolx..tell me about ur weight and muscle mass...haha and how heavy u lift

eh. cardio after weight lifting. i always do 15-30 minutes cardio after my routine
2-3 months maybe susah sikit, but 6 months can gua

hoi..reply me in msn plzzzz

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Added on March 8, 2007, 8:17 pmy cant send u msg....

This post has been edited by Canopies: Mar 8 2007, 08:17 PM

replaced skull crushes with Overhead barbell press. easier to perform as i dont need a bench. can do it standing

....

Skulcrusher is a tricep isolation exercise. Overhead barbell press targets ur deltoid. What on earth is the connection?

http://www.fitnessvancouver.ca/anatomyasse...ead%20press.htm

works out tricep oso.

Er.. technically that's not an overhead press.

That's Standing Barbell Tricep Extension.
http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html

Real Overhead Press :
http://www.exrx.net/WeightExercises/Deltoi...ulderPress.html

looks like a military press to me...same one ah?

okay okay. wrong name

There's a reason why people dont do tricep extension standing.

You'll use ur core muscle.

When you go heavier, sometimes ur core cant take it but ur triceps are still fine and dandy. Nama pun isolation so might as well do it teh right way - sitting or lying down.

I used to do standing tricep extension with cables though. Fun!

nice pair of boobs you have.....

Hey JONES!!!

I can't tahan frOM stop laughing!!!

The smart ass today taught us and give us a lesson about the stupid squats he did!!!

And I went to youtube and Bb.com and saw a thousand times of FULL SQUATS...

LOL...He's dammmm smart ass larrrr...I cant stop laughing whereby He dares to come and say ....Hey,I think u guys did the wrong squat....haha

Thats why I ask him to show us(Did like shit right?) ...LOL,I can't imagine there's ppl whos noober than me!!!

Wakaka...Hey jones go to download the speedbit ...U can watch youtube without any buffering!!!

GO to the software tread and see...I think its there...Now I can watch videos without lagging and pausing...good recommend 2 u...

Haha..still cant stop laughing

he really daring larrr...lolxxxxx ...smart ass???

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Added on March 9, 2007, 8:47 pmWanna see my Boobs???

This post has been edited by Canopies: Mar 9 2007, 08:47 PM

keep going