Hi everyone , just posting my record of lifestyle here . Please feel free to comment on my diet and activities ya



Starting Current Details :-

Age: 20 years old
Height : 171 cm
Weight : 73.5 kg
Bodyfat : Dont know
BMI : Around 24.6 (Overweight)
Waist : Measure later ...



Major Achievement ( Changes )




New 2008 Goals :

- Have abs visible a bit before 2009 Chinese New year
- Having BF around 10%
- Able to do 15 Perfect Chin Up Form
- Able to do 100 push ups in 2 minutes
- Able to Squat own Bodyweight
- Able to do 1 rep of Full Planche push up ! [Push up with the leg on the air ]
- Lost all the Chest Fat and Tummy Fat

Due date : 31 Dec 2008


Stats Update[ 4 jan 08]:-
- Body Fat % : ??
- Weight : 70kg
- Height : 171cm
- Waist : 32"
- Arms : 13"
- Chin up : 5xBodyweight
- Push up : 43 times in 1 minutes

Stats Update [ 16 Feb 08]
- BF% : 17.1
- Weight : 70.4kg
- Height : 171
- Waist : 31.5
- Hip: 31
- Arm: 13


Stats Update [ 4 Mac 08]
- BF% : 16.6% -0.5%
- Weight : 70.6kg +0.2kg
- Height : 171
- Waist : 32 +0.5
- Hip: 31.5
- Arm: 13

Stats Update [ 9 April 08]
-BF%: ??
- Weight : ??
- Height : Same gua -,-
- Waist : 31.5 -0.5
- Hip : 31 -0.5
- Arm : 13 [ Never see any increment ]


Updated Normal Diet style[25th June 08] :-


Breakfast (9am-10am)
- 4 slice of Gardenia Whole grain bread (Sapu with kaya OR tuna + Peanut Butter)
- 250ml HL milk OR 1 Cup of Milo


Lunch (12pm-1pm)
- Chicken Rice OR Medium rice with vegies and meat and egg's

Post-Lunch ( 3pm-4pm)
- Banana OR fruit OR whey OR bread


Dinner (7pm-8pm)
- Rice : Small serving of rice + some meats + Vege

Pre-Bed (around 11pm)
- 1 Scoop of Whey + Water/Milk


This post has been edited by danilo5753: Jun 24 2008, 10:21 PM

add Row variation in back day.

fukk tricep kick backs. do dips or skullcrushers.

add in ur bench press the next day u go into your gym

do barbell squats

sub lunges with leg press

do standing shoulder press

up every set to 4 sets with repitition of 6-10

Thanks man , will do row and skullcrushers . Will upload my photo's sometime later.

hhm..Kick Backs doesn't work well for Triceps?
just curious =)

i do kickbacks...

actually, for tris, i do
- close grip bench press
- skullcrushers
- kickbacks
- and cable pushdowns

oh... don't forget dips dips...
do everything

Yea bro..will do my dips...really soon.

I can't find any other bench "nicer" than Kettler's one..

Already went to Midvalley, The Curve, Ikano....malas wanna scout so much. ..all also about RM300....but I kinda like the one from Kettler T.T
But my gf didnt want to stop by 1 Utama to let me but my bench =.=

Macam tak mahu bagi aku beli only....wasting money meh? I might still join a gym anyway...at least I have "some" equipment at home for days I can't go to a gym right? ahahah

yeah good luck in doing kick backs. u r just wasting your time doing that 3x15 of kick back. GOOD LUCK

chill man..dont have to be that sarcastic.
Its still 1 of the few exercises for triceps anyway =.=

have u seen pro bodybuilders do tricep kickback?

they do tricep extension, skull crushers, dips, push downs, french presses, decline incline upright tricep extension, narrow grip decline incline flat bench press everysingle tricep exercise except tricep kickback.

i pesonnaly dont think its a tricep exercise.

This post has been edited by jones007: Oct 29 2007, 03:31 PM

oh i see...no wonder. =) will do skill crushers instead of kick backs. its kinda hard to do kick backs anyway haha

This post has been edited by metalfreak: Oct 30 2007, 09:34 AM

29 Oct (Monday)

Breakfast (10am)
- 2 slice of whole grain bread
- 1 banana
- 1 cup of HL milk

Lunch (1pm)
- Chicken rice (with normal white rice) + a veggies


Snacks (4pm)
- 1 No-fat yogurt
- 2 Banana


Dinner ( 7.30pm)
- Chap fan with small serving rice , 2 veggie , 1 taufu , and 1 curry chicken


Workout (10pm)
CHEST & TRICEPS workout

- Dumbell press (do on the floor , no bench yet)
*2x10x6kg (okay i know its very light weight , going to obtain an ezybar really soon )

- Dumbell flyers ( 2x10x6kg )

- Elevated push up with 5 kg plate on back (2x12)

- Skullcrushers aKa Lying triceps extension
*1x10x6kg
*1x10x7kg
*1x6x10kg

- Tricep overhead extension
*1X10X6kg
*1x10x7kg
*1x8x10kg
*1x10x6kg

- Traditional sit up
*1x10
- Weighted sit up (holding a 6kg dummbell)
*1x10

Post-workout
- 1 Glass of HL milk

This post has been edited by danilo5753: Oct 30 2007, 11:36 AM

ehhhhhhhhh skull crushers one rep only? or typo? lol

Hehe, definately a type . Jones , ill send you a sample workout that i plan . Check ur pm soon Please comment on the thingy and give some advice ya

---

Added on November 8, 2007, 7:09 pm8 November 07 (Thusday : deepavali stay home >.>)



Breakfast
9am
2 slice of whole grain bread
1 cup of HL milk


Pre-lunch
12pm
2 Hot dog
2 Egg (1 yolk only)


Lunch + Pre-workout ? lol ..
3.30pm
Chicken Rice ( chicken brest)
1 hard boiled egg (No yolk)
1 tou foo
Soya Bean
Medium serving of "Taugeh" (bean sprout)


Workout (BICEPS + BACK)

5.30pm
DeadLift
Warmup:
1x10xbar

Set:
1x10x13kg
1x8x17.5kg
1x8x20kg
1x5x28kg

ROW

1x10x13kg
1x8x15kg
1x5x25kg

EzyBar Curl (Biceps) (Why so hard ? Normally i do 6kg DB curl de.)

1x10x13kg
1x6x15.5kg
1x3x16.25kg (Busted)

EzyBar Overhand curl (Biceps) (for long head ?)
2x10x8kg

PostWorkout (6pm)
* 1 Cup of HL milk


Dinner
6.55pm

2 Hot dog
1 Egg (Without Yolk!)
1 slice of whole grain bread



* SHould i take anything after my dinner ? I think i eat too early.
Should i take pre-bed for tonight ? >.> Milk for pre-bed ?

---

Added on December 9, 2007, 10:32 pm9 December 07 Workout

Weight : 72kg ( After workout )

Deadlift
1x10x50kg
2x8x60kg
1x10x50kg

Bench press
3x10x30kg

DB Chest flyers
2x10x5kg (each)

DB Biceps concentration curl
1x10x7.5kg ( for each hand )

Chinup
2x3x BW

Lat pulldown
2x10x41kg
1x10x30kg


Decline sit up
2x15xBW
1x15xBW+5kg

Sit up
2x10xBW

Leg raise
1x10xBW

Wrist barbell curl
1x10x15kg

Got play some machine exercise , dont know what it called -,-

Postworkout:-
2 Scoope of ON whey protein

---

Added on December 12, 2007, 8:40 pmNew Update :-

Weight : 72.8kg ( Affter a sinful dinner)
BMI : 25.2
BMR : 1616 kcal

B.Fat% : 18.9%
Fat Mass 13.8kg

**Measured using a machine at Fitness Concept lol ...



This post has been edited by danilo5753: Dec 22 2007, 05:36 PM

22 December 2007

Breakfast 7.30am
- A cup of milo + 2 tablespoon of oats
- A slice of bread
- A cup of HL milk


Lat Pulldown
3 sets


Assisted Pull up
3 sets

Deadlift
1xbar(45lbs)x10
1x95lbsx8
1x115lbsx5
*Doing in wrong form , screwed my back perhaps
Thanks jones for telling me . will correct it later on

Machine Upright High Rows
3 sets

Seated Cable row
2 sets

Barbell biceps curl
3x20lbsx10

Decline Crunch
2x15xbodyweight

Situp
2x15xbodyweight

Abs Crunch Machine
6x20x25lbs <-- Very easy 1 ..

Torso Rotation machine
2x15x25lbs < -- each side


Lunch 12.50am ( Postworkout )
-Medium serving of rice
-Chicken in sause
-Beef in sause
-2 serving of veggies
-Milo ais

Post-Lunch 5pm
-Tong yun (around 10 biji)
- Some chicken brease slice s
- Some pork meat slices
- Some veggies too


Comment:-
Hmm , Preworkout sucked . Didnt have much energy to lift just now . Left my shaker bottle and whey at my college house there ..ahh~ Hope next time will bring it with me all the time

Didnt bring gloves too , left at college there also . Hand so pain after playing with some of the things at True Fitness there.

True fitness is so big , and luxury . First time went to such as a nice gym . Thanks everyone Everyone is friendly though

The air-cond is too cold , plus i am having a small flu .. Very hard to sweat also other than deadlift ,pulldown, and some some abs activity.

Didnt remember the weight that i lift for those machine , haha.

Weight measured at the end : 72kg ( Increment of 1kg (muscles perhaps) ) .

31 December 2007 - The last day of year 2007

Morning

9.30am
- 2 slice of bread + 2 egg
-milo ice


12.30pm
- Chicken rice


3pm Pre workout
- 1/2 scoop of whey + milk

3.30pm - WORKOUT


4.20pm Postworkout
- 1 1/2 scoop of whey
- 1 glass of milk



Workout:-

Warm up 5 mins

Barbell Bench press
-1x12x20kg
-1x10x30kg
-1x10x35kg

Dips
- 2x10x bodyweight


Dumbell bench press
-2x8x7.5kg -each hand

DB Flyer
-2x8x5kg

Butterfly
-2x10x5kg

Pushup
-1x20xBodyweight

3 December 08

[Shoulder day]

Pre-workout
-1 sardine sandwitch
-1 cheese bread
-1 Vico


Barbell Military press
Warm up 1x10x10kg

Set:-
1x10x20kg
2x10x22.5kg


DB front lateral raise
1x10x7.5kg each hand

DB Side lateral raise
3x8x7.5kg

Chin up
2x5xBody weight

Pull up
1x3xBody weight

Sit up
1x15xbodyweight

Decline sit up
1x15xbodyweight

Postworkout:-
1 1/2 scoop of whey

What interesting today ? I meet 2 of my coursemate at the college gym ! They just start on lifting things
Hehe, what is more interesting ? Vivian join me for workout .. Too bad she have class and need to go early
Respect respect , even got class also go gym ! Yeah Motivation !

My california fitness membership will expired next month. I don't think to continue the membership. I probably will go to college gym.
See ya around at college gym.. ^^

w00t apa college?? ucsi?

Sibuk je Jones

gua pun mau pigi UCSI lol