last time when i wanna lost weight (during my gemok time) i ran 1 1/2 hours and swim 1hour every day (both in one day)to lose 2.5k of calories...
haha...tapi tanak diet...and malas to go gym
dats why my muscle definition nada...

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Added on June 27, 2007, 12:05 amDudes...
im kinda bored with my workout la
i just wanna add more to my shoulder, triceps, biceps and chest workouts

currently these are my splits
may i remind u the number of workouts are small cuz i can only go to gym for about 1- 1 1/2 hour (gym closes at 1030...i come there around 9 plus...work issues...haha)


SHOULDER:

Shoulder Press
Seated Lateral Raise
Seated Back Raise
Front Lateral Raise



TRICEPS:

Triceps Extension on the Bench (Barbells)
Seated Triceps Extension (dumbbells)
Skull Crushers
Push ups




BICEPS:

Biceps Curl (Barbells)
Biceps Curl (Dumbbells)
Push ups




CHEST:

Bench Press (Barbells)
Incline Bench Press (Barbells)
Bench Press (Dumbbells)
Incline Bench Press (Dumbbells)
Pushups
Bent over Chest Flies (Dumbbells...duh... )

im bored especially for my triceps and biceps...
any ideas?
i know they suck...but im fairly a n0ob and will always be one...
need help to make it more interesting cuz after july, i'll be back at my uni, then more time to gym





This post has been edited by gtoforce: Jun 27 2007, 12:05 AM

so many exercise for one bodypart in one day? no legs exercise? lower back? upper back? incomplete la.

leave the arms to 1-2 exercises.
legs to 2-3, chest 2-3, back 2-3.

got dip station in your gym? do dips and skull crushers for tricep, bicep curl one enough le. do 3x12 or 4x12 la.

do more big exercises. u dont do squats and deadlifts?

i have legs
but already got a lot for legs
hahaha
and squats one of them too...im doing half my body weight already and swimming is helping my progress
im not into deadlifts and shrugs yet
i nak tunggu my balance dah betol
but im doing deadlifts on free bars first la...
and sumtimes on dumbbells...yay

lol rows? bent over rows? doing them? do more compound lifts rather than those. depends on your goal anyway. whats your goal? get big? or add in some muscle mass and stay lean?

mass first...and stay lean with reducing body fat...
wanna get ripped but thats future plans when have more time
now im focusing at strength building,balance and form repairs
haha...

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Added on June 27, 2007, 1:39 ambent over rows?
wah dah lama didnt do those
it works for the upper back kan?

This post has been edited by gtoforce: Jun 27 2007, 01:39 AM

overall back. very good exercise tho. works my back more than pendlays didnt work that much b4 becuz was doing it wrong, after terry fixed it for me its good lol

wei... how come u don't list down the weights u doing ?
macam maner track progress?

This post has been edited by King83: Jun 27 2007, 08:15 AM

haha
will try and revive it then

the weights?
i already have on in the form of pen and paper
nak tulis sini penat la
baik i go borak in the hnf thread
haha

believe me, people can comment more if you put down the weights.
Kinda vague by just providing the exercise name.

btw, tak baik borak.... nanti u kena flame/ignore/threatened macam gua.

haha
well i tend to try and keep my spacing kat situ
i'll put up the weights when i figure out the proper way to put it
i slalu sepah je in this journal

guys
i need some advice cuz im bored and i dont see change
i dunno what to do
haha
but i never wanna quit gym
all the pt's there suck
when i ask for advice to modify a workout for a certain musclegroup and add some, they'll say they all are the same
just do what ur doing
what the f**k

anyways, here are they
as noted, they are split workouts
im an FFB and gotta work really hard especially on my cardio
cardio is done after workout and im usually am surprised by my stamina
been doing 30mins of HIIT (min speed 9km/h and max is 14km/h) and mountain trekking on the treadmill (increment max 15%)

Thursday - CHEST AND BICEPS



FRIDAY - LEGS and SHOULDER




Saturday - No workout day cuz my keluar day with girls or my friends
usually today i swim at home or just do the home circuit workouts which include push-ups, scissors (v-up), jumping jacks, steam engine, free lunges, and free squats. all done usually in 4 or 5 circuits...cant do 6


Sunday - Back and Triceps




after done in one day, as posted above, i will do my cardio
usually all will take in 1 1/2 hours (20mins warm up on eliptical or treadmill + pushups, situps and jumping jacks)

what do u guys think of the workout
all those are just in formalities
i at all times mix around the muscle groups like
one day i do biceps and back, later i do legs only in one day
im bored with them
i wanna do deadlifts but nobody there to teach...i dont usually mix with the pros...i once ask them they said "i dont give lessons bro" in a very disturbing manner
darn aint it

oh on dip machines...its really hard to improve
so i start with dips before going into the barbells

AND BY THE WAY
MAYBE ITS WITH MY NUTRITIONAL INTAKE...
CAN U GUYS ACTUALLY AJAR SKET HOW TO MAKAN PROPERLY
I JARANG RASA LAPAR AND MY PROTEIN USUALLY DEPENDS ON MY WHEY/WEIGHT GAINER
HOW EH?
I CANT EVEN HAVE A PROPER FOOD LOG


This post has been edited by gtoforce: Aug 25 2007, 03:45 AM

where do you workout?

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Added on August 25, 2007, 6:09 amAnyhoo, I think, you lack food knowledge, consistency & mental powah. You dont know what you're doing and you dont know why you're doing it. You already have a good strength base, most probably your diet sucks. These all will lead to depression and not seeing results.



This post has been edited by Syd G: Aug 25 2007, 06:09 AM

U know , I feel that u shouldn't do split but do full body workout with more compound lifts . Split is for more advanced trainee IMHO. Well , I'm noob too , so don't fully trust my comment.

split workout is fine. muscle group of split is good. legs 1 day, chest shoulder 1 day, back arms 1 day.

u just have to implement compound exercises in your days only.

i workout at gold's
i think i still lack food knowledge but not on what to eat
but as to when
haha
can teach?

and what do u mean by i dont know what im doing?

haha
i do splits cuz i dunno whats the best for full body workout
im kinda comfortable with this
but i still wanna add more workouts to each muscle group at least add one more per muscle except for legs

i still wonder
what is compound eh?

thanx for your comments
at least no more comment on my post bersepah

well after so long
never updated
so malas
well here's what i did for today following max-ot and Christian Thibaudeau from t-nation (from jones)

Muscle Group - PECTORALS AND FOREARMS

1) PECTORALS

INCLINE BENCH PRESS:




FLAT BENCH PRESS (BARBELL) :




DIPS:




NOTES:




2) FOREARMS

DUMBBELL WRIST CURL:

3 x 8-10 (20lbs dumbbell)

REVERSE WRIST CURL:

3 x 8-10 (15lbs dumbbell)


NOTES:



This post has been edited by gtoforce: Dec 9 2007, 12:13 AM

weight is wrong. dont do all the same weight throughout 4 sets. pymarid it out. light to heavy

right
thanx
will sort it out
i knew i was wrong there
at least now i know my max

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Added on December 9, 2007, 8:05 pmtengahari got kenduri since my parents are going for the pilgrimage
so terpaksa makan bad stuffs spread over 2 hours including

i) cream caramel (one tablespoon)
ii) 2 x strawberries soaked in chocs
iii) 3 x drumstick chicken grilled with barbeque sauce
iv) 4 x frankfurters grilled
v) sirap 1 glass
vi) 1 tablespoon of apple crumble

cheh

anyways, that and milos sarcev's vids motivated me to go to gym although quite late
had only 70 mins to workout including cardio warmup so i intended today for my shoulders only

Muscle Group - SHOULDERS
FOCUS - 1-2 exercises for each sides of deltoids

1) BACK DELTS

STANDING BENT OVER DUMBBELL BACK RAISES:


2) SIDE DELTS


MODIFIED SEATED SIDE LATERAL RAISES:


NOTES:




STANDING SIDE LATERAL RAISES


3) FRONT DELTS


DUMBBELL UPRIGHT ROW



BARBELL OVERHEAD PRESS



BARBELL FRONT LATERAL RAISES


NOTES:

i) front delts killed me. especially the upright row. was front delts urged me to give up. but i cant cuz only got 25mins left before gym closing. so gotta do supersets. plus i was doing super slow movements beginning and end of each ROM with 2 sec static concentration.

ii) for front lateral raises, i dunno whats that barbell called but got these two fixed small plates at each sides with for instance 20lbs sticker on it. so i guess the overall weight is 20lbs.

iii) after all that, nak drive my car home also susah. ahaha

This post has been edited by gtoforce: Dec 9 2007, 08:06 PM

do hv any recent pic of yours? wanna see the results of ur BBing..hehe~

Your parents went for hajj too? Mine left on the 6th. Missing them like crazy dy