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

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

lol i'll catch up with your weight kakak

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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