Started workout since 2006. Previously did Max-OT slight modified program for four months due to lack of facilities in gym. Now that I have signed up for a proper gym, I will be training on Rippetoe's program. My first week of Rippetoe, due to one whole month of rest I will be starting off with light weight, also slowly practicing proper forms since I have not trained with Barbells for the last half a year.

Wish to achieve a healthy lifestyle. It's now or never. Lifting makes me feel good, I love the adrenaline rush .

Current Workout - Rippetoe Program, and Jog/Run 4 - 5 times per week.
Goal - Nice looking set of Abs.

Weight- 60kg
Height- 5" 3

Workout A
3 x5 Squats
3 x5 Bench Press
1 x5 Deadlift
2 x8 Dips

Workout B
3 x5 Squats
3 x5 Standing Military Press
3 x5 Pendlay Rows
2 x8 Chin-ups


Week 1

Workout B (Monday Jul-30)
3 x5 50kg Squats
3 x5 40kg Standing Military Press
3 x5 40kg Pendlay Rows
2 x8 Chin-ups
3 x10 Abs

Workout A (Wednesday Aug-1)
3 x5 50kg Squats
3 x5 50kg Bench Press
1 x5 40kg Deadlift
2 x8 Dips
3 x10 Decline Crunch
3 x10 Hanging Knee Raise to Side

Workout B (Saturday Aug-4)
3 x5 50kg Squats
3 x5 30kg Standing Military Press
3 x5 40kg Pendlay Rows
2 x8 Chin-ups


Week 2

Workout A (Monday Jul-30)
3 x5 52.5kg Squats
3 x5 52.5kg Bench Press
3 x5 42.5kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise to Sides
3 x10 Decline Crunch Abs
3 x10 Vertical Crunch

Workout B (Wednesday Aug-8)
3 x5 52.5kg Squats
3 x5 32.5kg Standing Military Press
3 x5 42.5kg Pendlay Rows
2 x8 Chin-ups

Workout A (Friday Aug-10)
3 x5 52.5kg Squats
3 x5 52.5kg Bench Press
3 x5 42.5kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise to Sides
3 x10 Decline Crunch Abs
3 x10 Vertical Crunch


Week 3

Workout B (Monday Aug-13)
3 x5 55kg Squats
3 x5 35kg Standing Military Press
3 x5 45kg Pendlay Rows
2 x8 Chin-ups
3 x10 5kg Weighted Situps
3 x10 15kg Ab pulldowns
3 x10 Leg Raise from Slant-Duno-What

Workout A (Wednesday Aug-15)
3 x5 55kg Squats
3 x5 55kg Bench Press
3 x5 45kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise
3 x10 15kg Ab Pulldowns
3 x10 5kg Decline Situps
3 x10 Vertical Crunch

Workout B (Monday Aug-17)
3 x5 20kg DB Bench Press
3 x5 15kg DB Standing Military Press
3 x5 15kg DB Rows
2 x8 Chin-ups
3 x10 5kg Weighted Situps
3 x10 15kg Ab pulldowns


Week 4

Workout A (Monday Aug-20)
3 x5 60kg Squats
3 x5 60kg Bench Press
3 x5 50kg Deadlift
2 x8 Dips 5kg
3 x10 Hanging Knee Raise
3 x10 18kg Ab Pulldowns
3 x10 Vertical Crunch
3 x10 5kg Decline Situps

Workout B (Thursday Aug-23)
3 x5 57.5kg Squats
3 x5 37.5kg Standing Military Press
3 x5 47.5kg Pendlay Rows
2 x8 Chin-ups

Workout A (Friday Aug-24)
3 x5 57.5kg Squats
3 x5 57.5kg Bench Press
3 x5 47.5kg Deadlift
2 x8 Dips 5kg
3 x10 Hanging Knee Raise
3 x10 18kg Ab Pulldowns
3 x10 Vertical Crunch
3 x10 5kg Decline Situps


Week 5

Workout B (Monday Aug-27)
3 x5 60kg Squats
3 x5 40kg Standing Military Press
3 x5 50kg Pendlay Rows
2 x8 Chin-ups
3 x10 Hanging Knee Raise
3 x10 18kg Ab Pulldowns
3 x10 Vertical Crunch
3 x10 5kg Decline Situps

Workout A (Wednesday Aug- 29)
3 x5 60kg Squats
3 x5 60kg Bench Press
3 x5 50kg Deadlift
2 x8 Dips 6.25kg



This post has been edited by NekoRacing: Aug 29 2007, 05:22 PM

Hallo ,can I know your gender?

Welcome to H&F , nice to meet u.

Week 0 (Warm-up & adjustment week)

Workout A (Monday Jul-23)
3 x5 30kg (20kg Bar + 10kg) Squats
3 x5 30kg (20kg Bar + 10kg) Bench Press
1 x5 10kg Deadlift
2 x8 Dips


Workout B (Wednesday Jul-25)
3 x5 30kg (20kg Bar + 10kg) Squats
3 x5 30kg (20kg Bar + 10kg) Standing Military Press
3 x5 15kg Pendlay Rows
2 x8 Chin-ups


Workout A (Friday Jul-27)

Squats
3 x5 50kg

Bench Press
1 x5 50kg
1 x1 60kg
2 x5 55kg

Deadlift
1 x5 40kg
1 x1 50kg

Dips 2 x8
Decline Sit ups 3 x10
Hanging Side Knee Raise to Side 3 x10


Decided to use week 1 for weight adjustment, and practice for proper form. The Barbell itself is quite heavy, not too sure what is its weight.
Update: The sets of exercise in bold, its weights shall be the beginning weights for week 1 of Rippetoe's program.



Hi Canopies,
I'm a guy. Sorry to disappoint you.

This post has been edited by NekoRacing: Jul 28 2007, 10:32 AM

Neko. Are those weights with or without bar?

Yeah , without bar or with bar ?

Of course without bar. Currently, I workout in my university's gym at RMIT, Melbourne. The bar itself is much heavier than the ones I lifted in KL. I used to lift up to 60kg (without bar). I am starting Rippetoe with really low weights.

Why, if you ask me?

Even lifting 10kg (without bar), I still can't get it done in proper form without balancing properly. I emphasize strictly on proper form, nice & slow. I should just label week 1 as warm-up week since I haven't done a single exercise for the past one whole month.

- Question, Is it better to do stretching, or just straight to warm up sets?

This post has been edited by NekoRacing: Jul 26 2007, 02:03 PM

Warm up sets. Stretching is afterwards.

Should I take supplements?

I don't want to bulk up too much in a short time. I'm short and small sized. Just want to achieve athlete's body type, be healthy and fit. Don't really like the idea of taking supplements.

My muscles recover fast after workout. Not too sure at a later stage when I start to lift heavier.

dude!! i'm planning to go RMIT study next february! lol!! how's the facilities in the the gym there? do you have to pay as a student? do they have a squat rack/cage there? 45lbs bar and plates?! do they have a lifting club there?

Sup carlsuen,

Eventually when you get here, you have few options. There are many gyms here. If you live in the city, you probably opt for Fitness First, RMIT Gym, or a professional gym for bodybuilders in Brunswick.

RMIT Gym has proper facilities for bodybuilders to get big. You have to pay as a student because the gym is open to public. Currently, I am paying $43 dollars monthly for the next 4 months. You don't pay any admin, registration fees in RMIT Gym.

As for Fitness First, you know the usual procedure so I don't have to go into details. It is quite ex, you pay like $36 dollars for every fortnight, which makes over $70++ dollars per month, not including admin fees, and registration fee. However, if you know how to negotiate, you can drop those admin fees. Worst part of it all, 2 years contract, and you can only freeze your account for not longer than 2 months. Compared to RMIT, there is no commitment, because the contract is flexible for students and is only for every 4 months, 2 months freeze and if you wish to freeze beyond 2 months, you just pay $10 dollars a month, to keep your account active, and so that you keep to your month rates in the contract rather than paying the newer rates.

Yup, the gym has squat rack/cafe, bar and plates. I'm not too sure if the bar is 45lbs heavy, but I do know it's much heavier than the ones I've lifted in KL.

Lifting club, I'm not too sure on that. I do know you can start one by yourself. I'll be your second member!

This post has been edited by NekoRacing: Jul 27 2007, 04:22 PM

lol.. mind listing down the fees for the clubs u know? like FF? and $43 a month for RMIT gym.. kinda expensive man.. but i guess u can't compare like that la..

RMIT Gym is the most affordable ones compared to the rest. Unless, you stay in an apartment which has a gym.

I used to workout in my apartment's gym, but it didn't had the proper facilities. No squat rack, barbells and other equipments.

Check out my previous post, i updated the fees.

Have you decided where to stay in Melbourne?

ok then.. i guess i'll be choosing RMIT gym after all.. most sensible one i think.. haha! will talk to u in PMs.. duwanna hijack ur thread..

Week 1

Workout B (Monday Jul-30)
3 x5 50kg Squats
3 x5 40kg Standing Military Press
3 x5 40kg Pendlay Rows
2 x8 Chin-ups
3 x10 Abs

Workout A (Wednesday Aug-1)
3 x5 50kg Squats
3 x5 50kg Bench Press
1 x5 40kg Deadlift
2 x8 Dips
3 x10 Decline Crunch
3 x10 Hanging Knee Raise to Side

Workout B (Saturday Aug-4)
3 x5 50kg Squats
3 x5 30kg Standing Military Press
3 x5 40kg Pendlay Rows
2 x8 Chin-ups


Week 2

Workout A (Monday Jul-30)
3 x5 52.5kg Squats
3 x5 52.5kg Bench Press
3 x5 42.5kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise to Sides
3 x10 Decline Crunch Abs
3 x10 Vertical Crunch

Workout B (Wednesday Aug-8)
3 x5 52.5kg Squats
3 x5 32.5kg Standing Military Press
3 x5 42.5kg Pendlay Rows
2 x8 Chin-ups

Workout A (Friday Aug-10)
3 x5 52.5kg Squats
3 x5 52.5kg Bench Press
3 x5 42.5kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise to Sides
3 x10 Decline Crunch Abs
3 x10 Vertical Crunch


Week 3

Workout B (Monday Aug-13)
3 x5 55kg Squats
3 x5 35kg Standing Military Press
3 x5 45kg Pendlay Rows
2 x8 Chin-ups
3 x10 5kg Weighted Situps
3 x10 15kg Ab pulldowns
3 x10 Leg Raise from Slant-Duno-What


Workout A (Wednesday Aug-15)
3 x5 55kg Squats
3 x5 55kg Bench Press
3 x5 45kg Deadlift
2 x8 Dips
3 x10 Hanging Knee Raise
3 x10 15kg Ab Pulldowns
3 x10 5kg Decline Situps
3 x10 Vertical Crunch

This post has been edited by NekoRacing: Aug 15 2007, 08:35 PM