wah....need to queue wan ar??

I have...no idea

---

Added on April 2, 2008, 2:11 pmOMG............

DOMS came today =.=

Note: I'm not complaining nor b****ing about it...but....Do you guys just sleep it off...or take supplements? my back is is aching...nice to know that the training yesterday is working

Back and triceps feeling it..yeah baby

This post has been edited by metalfreak: Apr 2 2008, 02:11 PM

03.04.2008

Rested

8.30pm
Breakfast
1 Sandwich: Wholemeal bread + eggs cooked with some lean pork and onions.
1 Cup Of Coffee


12.30pm
Lunch
2 Sandwiches: Same content as breakfast


4.30pm
1 Sandwich: Same content as breakfast


10.00pm
Took my pre bed protein shake. 2 scoops of whey.

This post has been edited by metalfreak: Apr 4 2008, 11:40 AM

04.04.2008

8.40am
Breakfast
erm...Pizza from some bakery shop.


12.00pm
Lunch
Some vegetarian noodles , 3 fish balls and
After lunch I went to buy some chicken breast meat from my usual chicken rice shop...near the vegetarian noodle place.

4.00pm
Tea
Some chicken breast + 1 slice of the pizza.


5.50pm - 7.00pm

Workout.

Actually....my left arm's tricep haven't fully recovered but I thought I can still workout...


Warmup.
Ran 1.5KM on tread mill.

Chest
1 X 15 bar only
1 X 12 bar only
1 X 3 bar only (phailed)

Biceps
3 X 5 ...I forgot how much I used =.= lack of dumbbells....using the machine was really weird....you have to sit and lean against the leather thingy. Its kinda hard tho when you try to breathe as your chest is against that bar.

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


7.20pm
Dinner


Does this count for protein??


Took my protein shake and chicken breast meat for dinner


And...wutz left behind


I need to....train....strength? >.<

This post has been edited by metalfreak: Apr 5 2008, 02:59 AM

I will start training from basic again.. I'll start reading up on strength training for now..
Mark Rippetor's program right?

Better late than never.


I went to the gym for the 2nd time on Friday

After doing chest and worked on biceps felt abit weird...macam not complete. 30mins....so few workout...no plan..no nothing.

I'm gonna start from scratch....a fresh start. I hope I can progress further.

I'll try to do this. My friend said its not easy but I wanna try.

Source: Starting Strength

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans or Pendlay Rows ( Okay I have to google what the heck is Power Cleans...)

Week1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

My friend told me.. "Good luck in surviving the 1st week". He is not being sarcastic but he told me it will be tough. Gosh....

Tomorrow will be my 1st day doing Squats and deadlifts.

Screw this.

This post has been edited by metalfreak: Apr 6 2008, 03:24 PM

Okay sorry guys..I know its been crazy with all my spamming....but....I just had a chat with Darklight on msn. Was really refreshing to chat with another bb'er

I guess what happened was my office colleague confusing me...I will stick to my previous body split routine given by my friend to train.

I will stick to this Bodysplit and train for awhile...gotta focus....

Thanks Edmund(not from lowyat forum) for the split. Also Darkkie for pointers

Monday: Back/Triceps/Abs
Back
- Deadlift shall go 1st because...compound right?
- Wide Grip Lat Pulldowns
- Seated Cable Rows
- Middle Back Shrugs
- Pullovers

Triceps
- Skullcrushers
- Bench Dip
- Cable Incline Pushdown
- Cable Incline Triceps Extension

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Wednesday: Chest/Biceps/Abs
Chest
- Bench Press
- Incline Press
- Chestfly
- Push Ups?

Biceps
- Bicep Curls
- Alternate Hammer Curl
- Alternate Incline dumbbell Curl
- Preacher Curl
- EZ bar Curl


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Friday: Legs/Shoulders
Legs
- Leg Extension
- Leg Curls
- Hamstring Curls(not sure if they have the machine..I'm a noob)
- Calf Raises

Shoulder.
- Arnold Press
- Shrugs
- Lateral Raises
- Rear Delt Raises

Dark...thanks for the advice =)

Update:

Posting this link here...so I can read again in the office

http://stronglifts.com/how-to-deadlift-wit...oper-technique/

Tomorrow 1st day doing deadlift. Shall post how i feel later!

This post has been edited by metalfreak: Apr 7 2008, 11:23 AM

Thanks Nigel!(you know who you are ) I'll try to keep all these in mind while doing deadlifts later.

Deadlift Proper Technique

Why Shoulder Blades Must be over the bar for Deadlift

Uh, I did something similar like yours when I started out. The Darklight and Edmund version except without Deadlifts and the abs exercises at all.

Frankly I can't really tell which is the proper way to deadlifts, I have seen those which uses the legs and one that doesn't use the legs at all (ie. just moving back forward and back, I think that's pretty dangerous)

For both incline benchpress and flat benchpress can use both dumbbells and barbells. I started out unable to balance the bar with weights properly (anything above 40kg, the bar would tilt). I practises that with dumbbells while not neglecting the barbells version. Took me like one year just to balance the bar with above 40kg.

Cheers

hey ken..thanks.
As for the deadlift..I'll just try without any weight plates.. will see how it feels later..

07.04.2008

8.30am
Breakfast

1 Sandwich: Normal white bread + eggs fried with chicken breast meat and onions + cucumber + tomatoes
1 cup of coffee

12.00pm
Lunch

1 Sandwich: Same content as breakfast

5.30pm
1 Sandwich: Same content as breakfast

6.20pm
Workout!

Warmup
Ran 1.5KM on treadmill

Back
- Deadlift
3 X 5 bar Was testing and checking form abit here and there
3 X 5 bar + 10KG (Felt comfortable...my back didn't feel like it was straining or painful)

I asked someone to help watch if my back was curved or straight. He said my back is straight...but I shouldn't move my legs
I watched some deadlift videos over and over and over and over for the form.(also read some articles)...I think I'm sort of getting the hang of it but...nevertheless...first time. Felt good. I didn't really want to argue or even ask why we don't move our legs with the fella so I just said "Oh is it? Ah..my back is straight? thanks buddy *smiled* " and I continued doing what I read and watch from those videos. Did 3 set of 5 reps.

After doing those deadlift...my thigh felt tight(almost cramp ). Back feels kinda warm....dunno lah but janji nice.

- Pulldown
3 X 10 X 7 plates ( how heavy does it mean? 7KG?)

- Cable Row
3 X 10 X 7 plates

Triceps
- Bench Dip
3 X 10 X bodyweight.

After doing Bench Dip...I couldn't even do 1 rep of skullcrushers @ 7KG

7.40pm
Went back to my office...Took my protein shake 2 scoops of whey + Dutch Lady Low Fat Milk

8.30pm
Went to see the doctor because of my skin...near my middle finger's tip...weird spots/skin chipping...but nothing serious

9.00pm
Dinner
Usual....about 1 bowl of rice. Chicken, fish and veg. Soup: Ling Ngau soup! home cook baby yeah...no ajinomoto....the real stuff for soup man....

Later
I will take my protein shake for pre bed.


Thanks for viewing!

that sandwich sure looks delicious

my mum cooked it

Damn, so many eggs, and so many chicken, looks too good!

Yea...I will start bringing 3 sandwiches soon. 2 for lunch and 1 for tea

11.04.2008

Workout

Warm up
-Ran 1.5KG on the treadmill. Gradient set to 3 and 5 at times.

Chest
- Chest Press
2 X 10 X 7 plates
2 X 10 X 8 plates

-Bench Press
1 X 10 X 5KG
2 X 5 X 10KG

Bicep
- Bicep Curl
1 X 10 X 8KG
-Alternate Bicep Curl
1 X 10 X 8KG
-Hammer Curl
1 X 10 X 8KG
-Alternate Hammer Curl
1 X 10 X 8KG

I know....why only 8KG for the curls? No other dumbbells which i could use....HEAVY and I dont want to hurt my wrist....

But chest feels good today. When doing bench press...during the lifts..my arms were more stable compared to last gym session.



Guys...when I do my bench press....during the lift my back will sort of hurt...but earlier a guy helped me to spot said...put my legs on the bench..it helped ALOT.

Why ah?

Updated: Thanks felixlhy haha

This post has been edited by metalfreak: Apr 11 2008, 11:09 PM

i also had the same problem when i started bench pressing. IMO the force of the weight u lifted was transfered to the lumbar vertebrae aka ur lower back bones.

what i did was try to rest my shoulder blades on the bench, and during pushing the bar up, i looked down at my chest trying to observe its contraction. try it out. it worked for me

Your back hurts cause you arch your back. When you arch your back, you will be able to lift heavier cause it limits your movement and it uses your lower pectoral which is the strongest chest muscle. And when that happens, all the pressure is on your lower back. To prevent arching your back, try raising both your legs up in a L shape or rest it on the bench.

I may not be a bodybuilder nor powerlifter, but these things I know. Hehe...

wrong wrong wrong wrong wrong. powerlifters who bench over 600 pounds raw doesn't put their legs in the air or rest it on the bench. the reason of lower back pain is simply because the distribution of the weight pressure are on the wrong place.

Yea man..thanks for pointing that out. I'll try to correct it when it comes to my next chest day.


Thank you all! I m learning