Continue to update my progress status here.
01/2016
Weight : 63.5kg
Fat % : 14.5 %
Goal : Gain lean mass (70kg)
Daily Calorie Intake : 3000cal
Right Bicep : 12.75"
Left Bicep : 12.5"
Chest : 35.5"
Waist : 28.5"
Hips : 35"
Thight : 21.75"
Shoulder : 42"
10/2016
Weight : 68.6kg
Fat % : 13.8 %
Goal : Gain lean mass (70kg)
Daily Calorie Intake : 3000cal
Right Bicep : 13.25"
Left Bicep : 12.75"
Chest : 37"
Waist : 29.25"
Hips : 35.75"
Thight : 22.25"
Shoulder : 43.75"
Monday :Chest + Triceps
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) decline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
4) Dumbbell Incline bench chest fly : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
5) Dumbbell flat bench chest fly : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
6) Chest dip : 3 sets 12 >10 >8 reps
7) Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
Tuesday : Back + Biceps
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) Dead Life : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Barbell Row : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
7) Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
Wednesday : Legs
1) Barbell back squat : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell lunges : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
3) Leg press machine : 3 sets 12 (40kg) >10 (80kg) >8 (120kg) reps
4) Inner thigh machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
5) Thigh abductor machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Prone leg curl : 3 sets 12 (23kg) >10 (27kg) >8 (32kg) reps
7) Leg extension machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
Thursday : Chest + Shoulder
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3)Chest dip : 3 sets 12 >10 >8 reps
4)Bumbbell shoulder press : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
5) Side dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
6) Front dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
7) Reverse dumbbell lateral raises : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
8) Dumbbell shrugs : 3 sets 12 (35kg) >10 (40kg) >8 (45kg) reps
Friday : Back + Arms
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) seated dip machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
6)Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
7)Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
Diet:
*Normally I'll cook 4 meals every day (include morning DIY mass gainer shake)
*Comment ingredients : Chicken breast, lean meat, eggs, full cream yogurt, oat meal, spaghetti, brown rice, coconut oil, almonds and many kinds of veges & fruits.
*Water intake : 2~3 L (include water for shake)
*supplement : whey protein & fish oil everyday. Additional multi-vitamins for the day I need to eat outside.
*Currently I am 175cm and 68kg. According to MyFitnessPal calculation, I'll eat as much as I can to reach 3000 Cal everyday for muscle gain. (395g carbs + 158g protein + 105 fats + etc)
Sleep :
*I try to sleep as much as I can everyday. But normally I'll wake up by myself after 7hrs sleep.
I hope that I have given enough information, kindly give me some advise for me to make further improvement (MORE MUSCLE)
This post has been edited by WondererLife: Mar 30 2017, 09:26 AM
Wonderer's Workout Journal, Recording my body transformation.