Hello when i saw everybody post their journal here it seems like its a good way to put mine to..eventho its not that much but maybe can get tips from u guys to improve my workout.Before this my reps was 3x5 but today i have changed it to 10x3 Actually its been a month since i joined fitness first * not that long still newbie in bb * but i will start my journal from today onwards Please guys do comment if u see that iam lacking in anyway cause without criticism and advice how can someone improve right cheers

Personal Details :

Weight : 45
Height : 152
*actually i post wrongly before this so just check my weight and height again today*

This is my current workout schedule cause i read through bodybuilding.com and i have come out with this simple schedule

Monday ( Chest )
Tuesday ( shoulder & Traps)
Wednesday ( Biceps & Triceps )
Thursday ( Back )
Friday ( Legs)

Main Goal :

Build Muscle / Tone

Chest

Bench Press Normal
Bench Press Incline
Bent Arm Pullover Dumbells
Ab Crunch Machine
Cruches
---------------
Shoulder

Military Press
Delt row
----------
Traps

BB front shrug & back hrug
Upright Row
----------------------
Biceps

BB Curl
Preacher Curl
----------------

Tricep Press
Reverse Bench Press
--------
Back

Bent Over Row
stiffed leg deadlift
-----------------------

Monday 20/08/07


Food intake:
morning: -Nil-
lunch: rice,meat,fish
Pre w/o meal : milk 1 glass
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse
dinner: TBA
night: TBA

Workout

Chest

Bench Press Normal 10x3 @ 20lbs
Bench Press Incline 10x3 @ 20lbs
Bent Arm Pullover Dumbells 10x3 @ 20lbs
Ab Crunch Machine 10x5
Cruches 10x5

Noted thanks google already no bfast cause woke up late need to take breakfast also is it? btw meaning every meal i have to include rice is it? bfast,lunch,pre-workout,dinner and supper? btw milo fuze is the one with high calcium thingy...

Thanks

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Added on August 20, 2007, 8:38 pmelo jones no prob i quote "Please guys do comment if u see that iam lacking in anyway cause without criticism and advice how can someone improve right?" maybe their words lar no prob no harm done just need

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Added on August 20, 2007, 8:38 pmThanks will do

This post has been edited by ehafidz: Aug 20 2007, 08:38 PM

Thanks Bro no hard feelings lar his giving me advice also btw full body w/o like the rippletoe work out is it? will check the website for refrence to


btw added u in msn and TBA is to be advice hhhehee

heheh no lar...as i said advice kan yur giving btw can u give me an example of wut u eat in one day ...from bfast to supper thanks

oh i see meaning example

monday : chest,traps,shoulder

wednesday : bicep, tricep,back

friday : etc , etc , etc

but not sure if got strengt to do 3 parts in one day lar...

which one syd? tak nampak lar sorry wut were u asking again?

tak lar...baru kenal jer through here lar

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Added on August 20, 2007, 11:34 pmoh oh luper...yah 2 morow i'll be there morning starting rippletoe as per advice from guys here yeah so wut time will u be there?

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Added on August 20, 2007, 11:35 pmThanks bro! will do will keep an update of my progress thanks again

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Added on August 20, 2007, 11:38 pmUpdate on food intake for Monday 20/08/07

Food intake:
morning: -Nil-
lunch: rice,meat,fish
Pre w/o meal : milk 1 glass
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse
dinner: rice,egg+beef+chicken +some veggie+ 2 packets of milo fuzz
Supper: 4 1/2 boiled eggs and 2 packets of milo fuzz

-end-

This post has been edited by ehafidz: Aug 20 2007, 11:38 PM

oh yur working at 9 is it? iam the one wearing black singlet and black cap...heheh like macho only wearing singlet hehehehe

okay then will try to make it as early as possible

heheh good question

syd g...any advice how to gain weight for hard gainer like me?

okay 2morow then

eheheh is it how then?

hehe 22 can why not and u age btw male here dont put yur hopes to high

sydg sorry some guy suddenly gone mc..so i have to replace him...

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Added on August 21, 2007, 11:59 am yeah so currrently still 40kgs is it? btw where do u train? thanks will update my progress

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Added on August 21, 2007, 12:00 pmdont lar say like that i also chest pressing 20lbs now

This post has been edited by ehafidz: Aug 21 2007, 12:00 PM

yur saying do i need to raise the weight that i lift?

Tuesday 21/08/07


Food intake:
morning: Milo, 2 fried eggs ,milk and bread
lunch: rice,meat,prawns and milo
Pre w/o meal : milk and nescafe
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse + bread + butter and put sugar
dinner: rice,meat and fried egg
night: 1 fried egg, 2 chicken sausage and 2 fried fish fillet

Workout

Actually to day suppsed to be my off day..but in the end some joe didnt show up...and basicly i have to replace him...so started work at 7 ends at 12...so...after lunch around 2.30 i hit the gym...as per adviced from senior ahaks i started rippletoe method today...this is actually what i accomplished 2day

Workout A

2x5 Squat ( First Set 20lbs, Second Set Tried 30 but seems to heavy then reduce to 20lbs )
1x5 Deadlift ( Weight today 30lbs )
3x5 Bench Press ( 1set 20 , 2set 30 , 3set tried 40 but no go so reduce to 30 )
2x5 Dips ( Done some research trough BB.com today done dips chest version)

* Today is actually my 1st doing squats and deadlift...and should my back hurt alot? ...cause it does...because of that i have to like rest for 15 min and then only i can do my bench press...and for bench press is enough to do only normal bench press or do i need to mix it up with incline bench press? and one more thing the dips do i need to for the tricep or the chest or both...

Conclusion : today workout Hurts in a good kind of way

P/s : sorry syd for not turning up today

okay nice...2morow will try to be there wearing grey singlet

why? not good isit? or do i need to put some boiled there also? heheh

This post has been edited by ehafidz: Aug 22 2007, 12:33 AM

oh okay dont u think thats kinda harsh? as per my previous post will try to make it <---theres a will cause meaning depending...if i gotta work or not..doesnt mean i simply didint come.. priority to work right... like syd said she also went there to work out..she didint go there simply to wait for me..FYI Iam here to ask people and gain knowledge and i dont mind is some people dont want to post anything here is a free country u can do what u want and lastly please check previous post before posting anything thanks King83

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Added on August 22, 2007, 11:00 amsyd sorry would it be easier if i have yur hp num so i can sms u if anything...cause as per king so i dont waste yur time ..thanks

This post has been edited by ehafidz: Aug 22 2007, 11:00 AM