Hi all,


First of all, the name comes from the position I always played in Rugby
http://en.wikipedia.org/wiki/Tighthead_prop

Once I stopped playing, the belly just ballooned up over the years

Before
Weight: 100kg ++
Pants waist size: 44"
BF: ~ 33% ++


After
Weight: 89 kg
Pants waist size: 36"
BF: ~ 22% +


Hopeful to reach < 15% BF by end of the year.

Lifting weights is the main fat loss program. My PT (45 year old ++) an ex amateur bber taught me old skool program similar to the one preached here:
http://www.bodybuilding.com/fun/guru.htm

Lifting progress is nothing much to shout la, benching from 35 kg in Aug 06 now 70kg, Squat 80kg, DL 95kg

Many many thanks to all the regulars here, especially to pizzaboy, Joey, Syd G, Nezzy etc for keeping me motivated thru your journals and posts, and to darklight & Mpotato for the guides here. Really appreciate all your discussions in H&F section.

Will post further details (diet, cardio etc.) in subsequent post.



This post has been edited by TightHead: May 30 2007, 09:46 AM

one hell of a progress in 6 months. congrats congrats

Eh...I think my before body something looks like urs!!!!!!!!

Haha...woah u reli motivates me!!!

6months nia???

Wooho...haha...

woah...that's helluva progress u achieved there dude...

u going to be my motivator!!!
Hey...u got do cardio also rite besides than weight training???

U got take any suplements?

hhaha....hope u can achieve BF and mass aka TomVenuto's style.... ^^
stay clean


Chow.

tell me whats ur daily intake pls...do u do cardio????

maybe u can ask him to pass u
TomVenuto's 'Burn The Fat, Feed The Muscle' book
a very good read


Chow.

whoa thats some quick progress you got there. keep up the good work, and make a journal to inspire others!

HELLO...u there?

Pls reply my pm to u...thx

and canopies starts stalking again.

yala. dont do taht canopies. u dont post "pls reply me asap" posts. its annoying. and u will get banned

another guy to queue in the long line of ppl who wants to slap canopies.

lol dont be so mean. nobody wants to slap him

lets see...there's me, malaysianpotato, darklight and syd g.

You beat me, waist 44 inches.

Do you drink beer often, I can see redish marks below your neck.

haha slap me when we meet ...

opps sorry ...I just too admire his determination nia...wanna get some info from him mah ...

oh um and how old is TS?

Sorry for the late reply, I was away for the weekend and just got back.

Thanks for the encouragement guys, I appreciate it.


I eat very clean during the weekdays: all food prepared at home & tapau to work. I cheat and eat outside food only on weekends.
My typical intake:

8 am Breakfast: Oats + milk, 4 hard boiled eggs, Multivit + fish oil + flaxseed oil
11 am Meal 2: Lots of Lettuce + broccoli + green pepper, 2 pcs of steamed chicken or grilled fish
2 pm Meal 3: Exactly the same as Meal 2
5 pm Dinner: Rice, Beef or Mutton soup or beef liver, veggies
Pre workout: Oats + milk + whey
Post workout: milk + whey + honey
Before bed: milk + 1 tablespoon peanut butter + fish oil

I had just started to take creatine mono and Lipo 6.

Go to gym 4 times per week 7.30 pm - 9pm : Mon, Tue, Thu, Fri.
Jog 15 - 30 minutes after lifting weights.
Morning jog 30 minutes 2 times per week.


No, I don't drink beer or any alcohol. That reddish mark was probably from the 15 kg plate on the chest for Weighted decline situps the night before.
Got sunburnt on the neck, face, hands at the beach the week before.


Thanks guys

Woah ...

Can tell me whats the benefit taking peanut butter before sleep ? Lady choice can arrr?

When do u take ur pre workout ? before workout how many minutes?

Tighthead: Your breakfast is almost the same as mine.

Hmm, what is a flaxseed oil? I think I might consider getting fish oil.

I think I wanna eat beef too, got pretty fedup eating chicken breast and fish.

Beef = 1337 meat

Mind if I know your previous weight? When you are at 44 inches waist.

man.. dats some transformation...

and ur bench press 70kg already.. wah..

ZOMG. I wish I could get to that weight >_<

That's why I am reluctant to make a journal. Some people are obsessed with the numbers. The important thing is just to make some progress with the poundages. The poundages is not the goal, a better physique is the goal.

In the link I posted earlier
http://www.bodybuilding.com/fun/guru.htm

depends lah. just post a journal so you can track your progress.

hey mind to share with us about your workout routine and the concept of it? very curious their workout, i read the link

his workout journal can teach a lot of things

yeah. losing that amount of fat in 6 months is really amazing. share iwth us tighthead.

You're not THAT fat

my fat % is 28% man!! wtf.. i wana cut down to 15% in a year time. possible ah?

BMI not accurate because muscles are heavier than fat unless you use the infrared one

infrared? not BMI la. my body dont look like 28% body fat meh =.=" i was measured at the machine in cali F midvalley..

well maybe one day i'll borrow syd's measuring thingy

that machine not accurate. end of story

=.=" then wat is accurate???

INFRARED or fat calipers

fat calipers i know la. infrared go where to measure?

rob syd g

so when is the gathering lah?
thread pon sudah hilang

ok, ok, I will start posting my workout journal starting from tonight.

It is based on a very long upper body split concept, means attack a group of muscle in one or two gym sessions and then move to next muscle group.

The sequence of muscle group that I use is Chest -> Traps -> Shoulders -> Triceps -> Back -> Biceps
A total of 15 to 21 sets upper body exercises for each gym session to avoid over training. For Chest day normally only 9 sets. Sets are pyramid style, 12 reps each.
Lots of different upper body exercises, means I would do the exact same upper body exercise only once every 10 to 14 days only.

Every gym session will have one or two leg exercises towards the end (Calf presses, 45 degree leg presses, Leg extension, leg curls)
Each session will be ended by abs (leg raises, side bends and weighted decline situps). Squats and Deadlifts I would do once per week.

I think I would only post the different upper body exercises that I do at each session, no need to put the leg & abs as it would be repetitive.

Tonight will be Shoulders.
You guys will know what I mean once I posted the whole routine in 2 weeks time.

SYD G got gathering call her bring. everyone take turns to measure

you go bump lah, in 2nd or 3rd thread

As mentioned above.
All weights are weight of plates only, excluding weight of bar.

12/03/07

SHOULDERS

1. STANDING MILITARY PRESS

a. Front, wide grip
12 X 20kg
12 X 30kg
12 X 40kg

b. Behind the neck, wide grip
12 X 10kg
12 X 20kg
12 X 30kg
12 X 40kg (last 6 reps was sort of assisted a bit)

c. Front, narrow grip, palm facing body
12 X 20kg
12 X 30kg
12 X 40kg


2. ARNOLD DUMBBELL PRESS (STANDING)
http://www.bodybuilding.com/fun/exercises....+Dumbbell+Press
done in standing position

a. Palm facing away from body
12 X 10kg dumbbell on each hand
12 X 12kg
12 X 16kg

b. Palm facing body
12 X 10kg
12 X 12kg
12 X 16kg


3. Bent Over Dumbbell Rear Delt Raise
http://www.bodybuilding.com/fun/exercises....h+Head+On+Bench
head was not rested on any bench
12 X 10kg
12 X 12kg
12 X 16kg


4. Seated Bent Over Rear Delt Raise
http://www.bodybuilding.com/fun/exercises....Rear+Delt+Raise
12 X 10kg
12 X 12kg
12 X 16kg
12 X 20kg

5. LEGS
a. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg

6. ABS
a. Dumbbell Side Bend
http://www.bodybuilding.com/fun/exercises....bbell+Side+Bend
50 X 10kg each side

7. CARDIO
15 min moderate jog


all completed in around 90 min

wow wow wow... wait! 12x40kg of military press???? thats insane!

wow. thats like super strong man. guess rugby did provide you with all the core strength

holy crap! ur my hero!

40kg with 12 reps of military press is extremely insanely amazing man, i couldn't even complete 3 sets of 75lbs of 5 reps

Props to you. 40KG overhead press is something respectable.

And nice leg presses.
However, i've often often read from many sites saying that knee extensions aren't the best workouts. I mean, you're not a rehab child anyway. Not too good to your knees. I'll find a detailed scientific explanation if you want.

Thanks for the input dude. I've experienced them first hand, I was stupid to do 12 X 75kg leg extensions, next day for 2 weeks onwards I couldn't even squat my bodyweight. I read the T-nation link you posted that says to avoid it so now it's confirmed I won't be doing it, just the leg curls on that machine on squat day.

Also one thing from your routine I see, is that you're stick to the 12 rep range. I do not know if you read that routine off somewhere, but try to vary your rep ranges.

Sticking to the 12 rep range is good for hypertrophy.However, it isn't the best for strength building. Try going with 12 reps at the beginning, then reducing the reps and increase the weights used.
You might even see yourself pressing 60KG's off plates alone. I know you're no powerlifter but give it a shot. You might like the feelin of pressing 60KG+.

As for me, when I managed to increase my squat numbers but having lesser reps I thought I'd suck when I increased my reps. But all my lifts increased and my reps could be sustained as well. It was fun!

Also another thing is about BTN presses (behind neck press) is usually considered the more "dangerous" routines as I've read. Often rotator cuff injuries occur due to BTN presses. The same applies for BTN pull-ups. I'm only givin a reminder that is. So if you feel a certain ache or pain on ur rotator cuffs, abandon the workout.

And i have no idea why i'm posting such long posts today.

wow i got the same body size like urs now.. the 44'inch waist tat 1..
i am gona start building muscle just like u

hey pizza where's your journal? mind to give us the link

click his sig...

that one close dy. he having his journal in other places

Pm me guys, don't clog other's journal.

wow....omg...i only use bar weight for my military press...

haha...just testing for the first day nia

Thanks! I appreciate the advice.

13/03/07

SHOULDERS
Session 2

1. Front Dumbbell Raise
http://www.bodybuilding.com/fun/exercises....+Dumbbell+Raise
12 X 10kg
12 X 12kg
2 X 6 X 16kg

2. Standing Dumbbell Straight-Arm Front Delt Raise Above Head
http://www.bodybuilding.com/fun/exercises....aise+Above+Head
12 X 10kg
2 X 6 X 12kg
3 X 4 X 16kg

3. Side Lateral Raise
http://www.bodybuilding.com/fun/exercises....e+Lateral+Raise
12 X 7kg
12 X 10kg
2 X 6 X 12kg

4. Bent-over Deltoid Raise
similar to: http://www.bodybuilding.com/fun/exercises....y+Deltoid+Raise
but done using dumbbell, bent-over instead of standing
12 X 16kg
2 X 6 X 20kg
3 X 4 X 25kg
for each hand

5. Standing Low Pulley Deltoid Raise
http://www.bodybuilding.com/fun/exercises....y+Deltoid+Raise
12 X 15kg
12 X 20kg
12 X 25kg
for each hand

6. LEGS
a. Calf press using seated leg press machine
3 X 30 X 75kg

7. ABS
a. Weighted Decline Situp
3 X 20 X Bodyweight + 15kg plate

8. CARDIO
a. 20 minute slow jog


Tomorrow Wednesday is rest day.
Thursday will be Triceps.

15/3/07

TRICEPS

1. Dips (parallel bar)
3 X 8 X Bodyweight

2. Weighted Bench Dips
3 X 8 X Bodyweight + 15kg on lap

3. Standing Overhead Barbell Triceps Extension
http://www.bodybuilding.com/fun/exercises....iceps+Extension
12 X 10kg
12 X 15kg
2 X 6 X 20kg

4. Skull Crushers
http://www.bodybuilding.com/fun/exercises....g+Triceps+Press
12 X 10kg
12 X 15kg
2 X 6 X 20kg

5. Standing Dumbbell Triceps Extension
http://www.bodybuilding.com/fun/exercises....iceps+Extension
12 X 12kg
12 X 16kg
12 X 20kg

6. Triceps Pushdown
http://www.bodybuilding.com/fun/exercises....riceps+Pushdown
12 X 30kg
12 X 40kg
12 X 50kg

7. Reverse Grip Tricep Pushdown
http://www.bodybuilding.com/fun/exercises....Tricep+Pushdown
12 X 30kg
12 X 40kg
2 X 6 X 50kg

8. LEGS
a. Leg Curls
12 X 20kg
12 X 25kg
12 X 30kg
2 X 6 X 35kg

9. ABS
a. Leg raises
50 reps

10. CARDIO
15 min slow jog

Tomorrow will be Back muscle exercises

er.. still not planning to do any compound exercises?

I wanted to do squatz today but there was somebody hogging the area.
Back breaking days coming up in the next 2 sessions.

u r like doing 7 exercises for one muscle. isn't that too much? do 2-3 parts of muscle a day la. then 3-4 excercises for each muscle.. 7 is like.. 7 excercises, 3 sets, 10 reps.. swt

any problem with that? as long as there is compound exercise, then it is ok

I am doing 2 bodypart a day, 4 exercise per bodypart, 3 X 10 per exercise.

I think I need to consider working out at another gym, maybe one closer to workplace. This current gym is very convenient to go to, like 5 min walk from my house but very small & doesn't have a squat rack.

I have to use the bench press rack (with adjustable height), but even when fully extended it is still too low for me. So I had to bend down to unrack



Then I have to rely on a strong human spotter to stand behind me, looks ghey and dangerous.

16/03/07

1. Barbell ATG Squat
12 X bar
12 X 30kg
2 X 6 X 50kg
2 X 6 X 75kg

BACK

2. T-Bar Row
http://www.bodybuilding.com/fun/exercises.php?Name=T-Bar+Row

a. Inner underhand grip
12 X 20kg
12 X 30kg
12 X 40kg

b. Mid handle grip
12 X 20kg
12 X 30kg
12 X 40kg

c. Outer handle grip
12 X 20kg
12 X 30kg
12 X 40kg

3. Seated Cable Row
http://www.bodybuilding.com/fun/exercises....ated+Cable+Rows

a. Side grip using triangular handle
12 X 45kg
12 X 55kg
12 X 65kg

b. Overhand grip using straight bar handle
12 X 45kg
12 X 55kg
12 X 65kg

c. Underhand grip using straight bar handle
12 X 45kg
12 X 55kg
2 X 6 X 65kg

4. Abs
a. Weighted Decline Situp
50 X bodyweight + 15kg plate

5. Cardio
a. 15min slow jog

This post has been edited by TightHead: Mar 17 2007, 12:15 AM

19/03/07

1. Chin-ups
2 X 6 X Bodyweight

BACK

2. PENDLAY ROWS
12 X 30kg
2 X 6 X 50kg
3 X 5 X 60kg

3. Reverse Grip Barbell Rows
12 X 30kg
2 X 6 X 40kg
3 X 5 X 50kg

4. Bent Over Two-Dumbbell Row With Palms-In
http://www.bodybuilding.com/fun/exercises....w+With+Palms-In
12 X 12kg
12 X 16kg
12 X 20kg

5. One-Arm Dumbbell Row
http://www.bodybuilding.com/fun/exercises....rm+Dumbbell+Row
12 X 16kg
12 X 20kg
2 X 6 X 25kg
repeat for the other hand

6. Middle Back Shrug
http://www.bodybuilding.com/fun/exercises....ddle+Back+Shrug
12 X 10kg
12 X 12kg
12 X 16kg

7. LEGS
a. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg

8. Cardio
15min slow jog

thats what i'm saying. 2 body parts a day, 4 exercise, 3x10 is still ok. he's doing 7 exercise a part. lots of sets and lost of reps

wow. it is like you have worked out like those actors in the 300 movie.

by the way, I thought women nowadays like cute men rather than grunt or macho men.

just a thought.

if he's going for endurance and toning, there's nothing wrong with that. he already has the core muscles set in place so he can do it w/o any dangers.

I'm doing something like 15 to 21 sets per body part.
The original Vince Gironda 8X8 program has like 24 to 32 sets per body part, with 2-3 body parts per session

http://www.bodybuildingforyou.com/articles...sets-of-8-2.htm

20/03/07

1. Chin-ups
8 X Bodyweight

2. LAT PULLDOWNS

a. Front, wide grip
12 X 45kg
12 X 55kg
12 X 65kg

b. Behind the neck, wide grip
12 X 35kg
12 X 45kg
12 X 55kg

c. Front, close grip
12 X 55kg
12 X 65kg
12 X 75kg

BICEPS

3. Barbell curls

a. Shoulder width grip
12 X 10kg
12 X 20kg
12 X 30kg

b. Reverse grip
12 X 10kg
12 X 15kg
12 X 20kg

c. Close grip
12 X 10kg
12 X 15kg
12 X 20kg

4. Dumbell bicep curls
12 X 10kg
12 X 12kg
12 X 16kg

5. Hammer curls
http://www.bodybuilding.com/fun/exercises....me=Hammer+Curls
12 X 10kg
12 X 12kg
12 X 16kg

6. Legs
a. Leg curls
12 X 20kg
12 X 25kg
12 X 30kg

7. Abs
a. Weighted decline situps
30 X Bodyweight + 15kg plate

I took the NO-Xplode sample that Syd G gave me (Thanks Syd!). It definitely gave me the pump but it also gave me some gas and a bit of stomach cramp.
I lost count how many times I farted during the deadlift

22/03/07
Weights are weight of plates only excluding bar

1. Deadlift
6 X 30kg
6 X 60kg
6 X 80kg
6 X 90kg
3 X 5 X 95kg

BICEPS

2. Barbell Preacher curls
12 X 10kg
12 X 15kg
12 X 20kg

3. Zottman curls
http://www.bodybuilding.com/fun/exercises....me=Zottman+Curl
12 X 10kg
12 X 12kg

4. Concentration curls
http://www.bodybuilding.com/fun/exercises....entration+Curls
12 X 10kg
12 X 12kg

FOREARM
5. Wrist curls
http://www.bodybuilding.com/fun/exercises....rl+Over+A+Bench
3 X 12 X 20kg

ABS
6. 50 X leg raises
7. 50 X 10kg side bends

Gas eh? Did u shake ur NO-xplode? and how much did you take and how much water did you use? Taken with empty stomach?

I burp a lot on it, no farting though

I did use the shaker should have used the spoon to stir I guess
I used half of ON scoop (~15g) with 200ml water
I did take my pre whey+oats+milk like 30min earlier, some rice + chicken before that...

shiet...nt bad ah ur lat pulldown...

tighthead's workout is no joke mate.

23/03/07

CHEST

1. Bench Press (Barbell, flat bench)
12 X 30kg
2 X 6 X 50kg
3 X 5 X 70kg

2. Bench Press (Machine)
a. Normal grip
5 X 5 X 75kg

b. Reverse grip
3 X 5 X 75kg

3. Close-grip bench press (Barbell, flat bench)
2 X 6 X 30kg
3 X 5 X 40kg

LEGS
4. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg

ABS
5. Weighted decline situps
50 X bodyweight + 15kg plate

Cardio
15 min moderate jog

wow... u must have strong lats. my lats are lagging
do u lower the bar until it touches ur upper chest? i usually fail to do so in the last few reps.

ur biceps curls is seriously no joke

This post has been edited by T+1: Mar 23 2007, 11:30 PM

thanks for the encouragement.
yep, I tried to maintain form as best as I could in all the exercises.

In Lat Pulldowns, I would try to stay upright, not leaning back, lower the bar till it touches the chest while the upper back is slightly arched forward & shoulder blades retracted.

do u mean upper back is slightly arched backward?



yeah, shoulder blades retracted is a good form i put attention to.

i found that my biceps take over too much work from my lats. that's why i m weak in lower range of motion.

26/03/07

CHEST

1. Decline Barbell Bench Press
12 X 30kg
2 X 6 X 50kg
2 X 6 X 70kg
3 X 4 X 80kg

2. Incline Barbell Bench Press
12 X 30kg
2 X 6 X 40kg
2 X 6 X 50kg

3. Arnold Dumbbell Bench Press (Flat Bench)
http://www.abcbodybuilding.com/exercise3/a...dbenchpress.htm
12 X 12kg dumbbell in each hand
12 X 16kg
2 X 6 X 20kg

LEGS
4. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg
2 X 6 X 150kg

ABS
5. leg raises
50 X bodyweight

Cardio
6. 15min moderate jog

27/03/07

CHEST

1. Arnold Dumbbell Bench Press (Incline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

2. Arnold Dumbbell Bench Press (Decline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

3. Dumbbell Pullover
http://www.bodybuilding.com/fun/exercises....mbbell+Pullover
12 X 16kg
12 X 20kg
12 X 25kg

4. Barbell Pullover
http://www.bodybuilding.com/fun/exercises....arbell+Pullover
12 X 10kg
12 X 15kg
12 X 20kg

5. Cable Straight Arm Pulldown
http://www.exrx.net/WeightExercises/Latiss...rmPulldown.html
12 X 25kg
12 X 35kg
12 X 45kg

ABS
6. Weighted Decline Situps
50 X Bodyweight + 15kg plate

Cardio
7. 20 min moderate jog

29/03/07

1. Cable Crossover
http://www.bodybuilding.com/fun/exercises....Cable+Crossover

a. Bent elbows
12 X 20kg
12 X 30kg
12 X 35kg

b. Straight arms
12 X 15kg
12 X 20kg
12 X 25kg

2. Dumbbell flyes
http://www.bodybuilding.com/fun/exercises....=Dumbbell+Flyes

a. Flat bench, palms facing each other
12 X 7kg
12 X 10kg
12 X 12kg

b. Incline bench, palms facing the ground
12 X 7kg
12 X 10kg
12 X 12kg

c. Decline bench, palms facing up
12 X 7kg
12 X 10kg
12 X 10kg

3. Leg curls
12 x 15kg
12 X 20kg
12 X 25kg
12 X 30kg

4. Abs
a. side bends 50 X 10kg
b. leg raises 50 X bodyweight

5. Cardio
20 min moderate jog

oh bila lah ako bolih buat 40kg MP.....

i'm alredi at 37.5

lima rep?
orang kuat ni buat 12 tao ?

30/03/07

1. Deadlift
6 X 30kg
6 X 60kg
2 X 6 X 80kg
6 X 100kg

TRAPS
2. Upright Barbell Row
http://www.bodybuilding.com/fun/exercises....ght+Barbell+Row
12 X 10kg
12 X 20kg
12 X 30kg

3. Upright Barbell Row, barbell pushed away from body when going down
12 X 10kg
12 X 15kg
12 X 20kg

4. Single Dumbbell Upright Row
12 X 12kg
12 X 16kg
12 X 20kg

5. Single Dumbbell Upright Row, dumbbell pushed away from body when going down
12 X 12kg
12 X 16kg
12 X 20kg

6. Cardio
15 min moderate jog


These are the last exercises of my whole routine. If I were to continue next week, I would repeat the cycle with Standing MP which was the first exercise that I did in this journal which was 2 weeks ago. I had been on this routine for the last 6 months.

But starting next week I will be joining a new ghetto gym that is closer to my workplace, so that I can workout earlier at around 6pm instead of working out at night. Hopefully I can get more sleep, and can do cardio every morning instead of after lifting currently which is not ideal.
I'll be starting a new body split routine to spice up my fat loss program.

i dont know dude. but workout cycle should be one a week.. 2 times a week seems like a little too long. but if u hit every muscle in one week then its ok la.

aku hebat !!!!

i beat TH T bar row palms out wide grip

No wonder joey calls you an attention whore.

it's really an honour to be able to beat strongman TH...
but i bet he's still stronger, cos he does so many sets with different grips.