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

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

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

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.

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

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.

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

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

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

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

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...

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

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.

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