After wasting 2 years of my life lifting weights aimlessly, I've decided that I shouldn't waste anymore time and get straight back into business. I started training in Nov 2005 and although I lost alot of weight, I still think that there are much more to be done.

I'm currently doing Mark Rippetoe's program for starters, would it help me to build strengh?
Been a while since I last did squats and deadlifts but I'm trying my best.

My target : Build strengh and then get as lean as possible while maintaining muscle mass.
Stats :

Body: Endomorph

As at 10 December 2005:
Weight = 82.4kg
BMI = 29.6
BMR = 1827.2
% body fat = 34.4%

As at 26 October 2007:
Weight = 74.5kg
BMI = 25.8
BMR = 1694
% body fat = 20.8%

I've started Mark Rippetoe's program 2 weeks ago and I have not started adding the poundage because like I said, its been a long time since I did those exercises so my body need some time to adapt to it but the good news is I'm planning to add the poundages on my next workout so wish me luck.

This is what I did for the first 2 weeks into the program:

[Warm up with bar weight x2sets]
Workout A
Squats 3 x 5 x 65lbs
Bench 3 x 5 x 95lbs
Deadlift 1 x 5 x 95lbs

[Warm up with bar weight x2sets]
Workout B
Squats 3 x 5 x 65lbs
Military press 3 x x 65lbs
Pendlay rows 3 x 5 x 55lbs

Aims
1. To build strengh.
2. To get as big and lean as possible.
3. To have myself a consistent workout program to focus on instead of lifting blindly.
4. To train myself to achieve a body like Sylvester Stallone in Rambo 2 and Rambo 3.

I workout 6 days a week and on the days that I'm not lifting I do cardio on the Cross-Ramp for 45 minutes.
Guys, please give your comments so that I know what am I doing wrong because I'm new to this program
Thanks in advance.

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Starting HST Cycle[1] on January 28th, 2008
I'll post the exercises that I did after my workout
Please comment so that I can know what am I doing wrong guys. Peace.

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Starting HST Cycle[2] on April 7th,2008
I'll post the exercises that I did after my workout
Please comment so that I can know what am I doing wrong guys. Peace.

==========================================================================

Starting HST Cycle[3] on June 9th, 2008
Ive changed some of the exercises for this cycle...Mainly because Im reaching plateau for some of the exercises.
Current weight 77kg....Am still bulking for this cycle.
Guys remember to comment on my mistakes k..

==========================================================================

Starting HST Cycle[4] on July 28th, 2008
Current weight 80kg....Its time to cut...I feel awefully fat
Guys remember to comment on my mistakes k..

==========================================================================

Starting HST Cycle[5] on September 15th, 2008
Current weight 77kg.
Damn its my fifth cycle already, see how time flies.

This post has been edited by Disciple: Sep 27 2008, 06:54 PM

Good job bro , keep it up.
You will gain muscle as well as strength , milk the newbie gains to the fullest !!!

holy god your bench press 95 your squat 65? r u sure u r ssquatting the right way?

fat free mass:
before: 54.0kg
after: 59.0kg

u lose fat and gain muscle

like i said i havent been doing squats for a long time but i bench quite frequently for about 2 years already....that explains why i can bench 95lbs while i squat 65lbs only....i dont want to push myself too much on the first 2 weeks as i plan on increasing the weights gradually every workout starting tommorrow....

about the squats, what do you mean bout 'squatting the right way'? canopies helped me on the form...i guess im ok on the squatting form...

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Added on November 2, 2007, 5:59 pmthanks....i didnt notice that until you told me i guess gaining mass and losing fat gradually really is possible.

This post has been edited by Disciple: Nov 2 2007, 05:59 PM

welcome to the dark side of journaling

Saturday 3 November 2007

Workout B

Squats 3 x 5 x 75lbs
Military press 3 x x 70lbs
Pendlay rows 3 x 5 x 65lbs

dah naik poundage...agak memalukan sebab perempuan boleh lift lagi berat

military press at 70 lbs? hoho u got a strong upper body compared to your lower body. i can squat 250 yet i can only press 115.

haven't been squatting or not your military press is on the much higher side compared to everything, your bench too.

yeah my upper body is stronger than my lower body.....when i checked stats (BMI, % bodyfat, etc.) the machine tells that my legs are weak do you think its time to start to really focus on my legs now doing squats or should i dont do them at all

This post has been edited by Disciple: Nov 4 2007, 10:45 AM

pesonal preferences. u wan nice upper body and chicken legs. its fine

thats why im doing squats now....to avoid chicken legs
ive a question tho.....its about the poundage....usually dudes DL wif more weight than squats and bench?
DL > Squats > Bench? or DL > Bench > Squats

DL > SQ > BE = ROW > MP

thanks for the info...appreciate it...
and congrats to you homey...for squatting 250...now ive got myself a new goal....squat > 200lbs wish me luck



This post has been edited by Disciple: Nov 8 2007, 05:09 PM

Nov 6, 2007

Workout A
Squats 3 x 5 x 80lbs
Bench 3 x 5 x 105lbs
Deadlift 1 x 5 x 115lbs

squatting with 80lbs really makes me look pathetic

Nov 8, 2007

Workout B

Squats 3 x 5 x 85lbs
Military press 3 x x 75lbs
Pendlay rows 3 x 5 x 70lbs

really look stupid at the squat rack with 85lbs

duuuuude. everyone gotta start some where. caryr on mate!

85lbs? Syd pwns you

(for now )

http://www.youtube.com/watch?v=xDulY9AJc_c

=D

now only i know what they mean by military press..looks hard..
i can simulate it using dumbbells right?.

How come his MP almost > SQ ?

this guy got chicken legs

Like Jones previously

holy god. that was so long. i've got big legs now

true.... LOL

how much you squat? so that i can set me another record to break

my upper body is stronger than my lower body, in other words, i have weak legs

how do you see chicken legs? small calves? if thats the case then i have chicken legs i used to have big calves when i was a fat ass but since then everything shrunked

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Added on November 9, 2007, 5:23 pmPreviously small legs, now big legs, hey that shows that ive got some hope....to have bigger legs

This post has been edited by Disciple: Nov 9 2007, 06:12 PM

big legs = big quads. not calves

big quads - i dont have em too....i guess im with chicken legs too squats are like an exercise that does both hamstrings and quads right?

If u go below parallel.

correcto. squats is the king of legs exercise. the best, and only leg mass builder.

Nov 10/07

Workout A
Squats 3 x 5 x 90lbs
Bench 3 x 5 x 110lbs
Deadlift 1 x 5 x 125lbs

memalukan

see our mark rippetoe previous journal . we all started from there , and after few months u happy like mad edi. LOL

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Added on November 10, 2007, 10:12 amhttp://forum.lowyat.net/index.php?showtopic=380691&view=findpost&p=10987068

Lol , u gonna laugh me till like madcow . 55

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Added on November 10, 2007, 10:13 amand I have a negative bench !!!!

This post has been edited by Canopies: Nov 10 2007, 10:13 AM

i have a question, when we're doing squats, when we go down, when our knees are 90 degrees bent, thats parallel?
and thus, below parallel is when we go down more than 90 degrees

GO UNTIL UR HAMSTRING TOUCHES YOUR CALF

oh i get the picture..macam tengah berak thanks

HAHAHAHAHAHA yes

What a day [Nov 11/07]:
Breakfast (8am): Protein shake(1 scoop) + A shi-load of biscuits with red bean paste
Lunch (11am) : Yong Tau Hoo(9 pieces including 4 pieces of fried stuff) + 1 bowl of rice
Meal #3 (2.30pm) : A shi- load of sweet potatoes + Kueh Mueh
Tea (5.30pm) : Leftovers sweet potatoes
Dinner (8.00pm) : There will be satay and lots of nasi impit and Ive got to eat it alot because I know my family members cant finish em.

Today will be a day of guilt Ive tried my best to control the stuff I eat. But there are too many leftovers and I just cant tolerate wastage coz it hurts me so much to see the food end up being thrown away while many are starving all across the world.

Ill cardio hard tomorrow afternoon right after class which I always hate Just to make me feel better

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Added on November 12, 2007, 3:57 pmThis is the pic of me Please dont laugh, i know its embarassing


This post has been edited by Disciple: Nov 12 2007, 03:57 PM

just a word of cautious for squat. If you want to go deep, please pay extra attention in keeping your lower back tight and arch. DON"T ROUND YOUR BACK!

The problem with going deep is not everyone have the flexibility to go deep, and at the same time keeping the lower back tight and arch. Going deep will give you more glutes (your buttocks) activation, but not keeping ur lower back arch might screws up ur spine.

thanks for the advice dude, ill keep that in mind.... thanks a million

another advise on the deep squat. You do not rest ur thigh on ur calf at the lowest point of the squat. Instead, you hold that position using ur thigh strength, and then go up.

you see, when u berak squating, u will rest ur entire body onto ur calf, rite? you wont use ur thigh to hold your body, because your thigh will sore after the berak session. However, during deep squat, you DO NOT rest ur body onto ur calf. Keep your thigh muscle tight and tense all the time while going down, pause, and go up.

i get it...we got to let the thighs do the work and not rest the body on the calves....which means when we go on the berak position we still hold it with the thighs and not rest it on the calves..
another thanks for this....respect to the max homey...appreciate it

wuiyoo...fukking big guy lah,
looks like King only


Chow

mana ada big...i thought of wanna remove the pic also...sungguh memalukan
king more power than me



This post has been edited by Disciple: Nov 13 2007, 04:52 PM

Nov 13/07

Workout B
Squats 3 x 5 x 95lbs (the max i could go)
Military press 3 x x 80lbs (the max i could go)
Pendlay rows 3 x 5 x 75lbs

just a question....i dont think i could go >95lbs for the squats and >80lbs for the military presses....is it okay for me to use this same weight for at least a few more workouts so i could adapt to it....coz i dont wanna risk any injuries as the weight above is already very hard for me to lift

by the way...i saw mr. Wong Hong at the gym today....really professional Respect

do the same weight for another 2-3 session and see how. dont rush.

DUDE u workout in california? i went today and had a little chat with Wong in the locker room. which one i u? lol

didn't see anyone squatting

This post has been edited by jones007: Nov 13 2007, 08:59 PM

wong hong was doing t bar rows with another dude....just in front of the power rack....i myself also malu wanna work out with so light weights
i was there at about 3pm..left at 4pm

so fast =.= i went at 430pm

Nov 15/07

Workout A
Squats 3 x 5 x 95lbs
Bench 3 x 5 x 115lbs
Deadlift 1 x 5 x 135lbs

is it normal to breath heavy after deadlifting or its just me?
bench presses > squats

Congratz reaching 45lbs plates on DL , now start shoot !!!

not easy to do those exercises....after doing it i was really exhausted man...even until now..i can feel the aches on my thighs my hamstrings....and even now my foot hurts on the top part of my foot
must be coz of continuous exercising...mon-sat.

oi disciple, meet up la god damn it. check ur squat's form as well. something must be wrong

you can see me there from mon-sat morning dude...yeah maybe we can arrange a day to meet up dude...i met canopies too...
i lift on tues-thurs-sats....
but this saturday ill be going in the afternoon...got exam
tell you the truth dude...i really suck in squats...the others are okay....i think



This post has been edited by Disciple: Nov 17 2007, 05:46 PM

Nov 17/07

Workout B
Squats 3 x 5 x 95lbs (Catching up)
Military press 3 x x 80lbs
Pendlay rows 3 x 5 x 80lbs

i feel great after today's session the adrenaline woot woot

Nov 19/07
Cardio -Cross Ramp for 45 minutes so that i wont feel guilty for the pizzas and fried stuff last night .
lost 2.5kg on the spot wtf.

LOL a lot of weight loss there.

you can say that again...i was sweating profusely until i think i wet the whole damn cardio machine

November 20/07

Workout A
Squats 3 x 5 x 100lbs
Bench 3 x 5 x 120lbs
Deadlift 1 x 5 x 145lbs

squats looking good mate!! 5lbs increment weekly? good job.

thanks dude..for the squats and MP its 5lbs increment weekly....as for the rest ill try my best to increase 5lbs every workout....
dude, just a question tho, is that okay? or am i rushing things up

hey guys, another question....how do you count how much fat free mass by using the information quoted above?

**woops, got it already..

This post has been edited by Disciple: Nov 21 2007, 10:49 AM

Time for u to meet up with Jones for form check .

Me too , once a while I will go for form check by Jones , he's the one who keeps influencing me to squat and deadlift since the first day.

yeah dude...i think my squats form is pretty f***ed up...maybe it is time for a checkup...
when you guys normally meet up? maybe ill join and jones supervise me

5lbs increment with squats WEEKLY, not every session. weekly. is fine. u r not rushing things up

thanks dude, will look to that....
what about other exercises? MP, DL, bench....increments every session?

weekly. increasing every session will kill u soon. increase every week. split them up. example

mon - increase squat
wed - increase MP and Row/DL and bench
fri - increase MP and Row/DL and bench

wed and fri depending on workout A or B. increase them

damn, all the while ive been adding weights in every session...its no wonder i get stuck so damn fast....
thanks for the advice dude...ill re-program the increments..

This post has been edited by Disciple: Nov 21 2007, 03:44 PM

but then increment shouldn't be rigid to 5lbs only. if u feel strong, add in 10 or 15 lbs. if u feel week, dont add 1st, add the next week.

Nov 22/07

Workout B
Squats 3 x 5 x 100lbs
Military Presses 3 x 5 x 80lbs
Pendlay Rows 3 x 5 x 85lbs

For the MP, I've tried my best..but i just cant increase the poundages
Plan to add dips and abs exercises (On slant board) in my next workout wish me luck

This post has been edited by Disciple: Nov 24 2007, 01:26 PM

do dips and chins on alternate days. do crunches instead of sit up. and have u been doing extensions?

on monday where i do workout A i do dips...wednesday - workout B, i do chins...then back to Fridays (workout A) - dips....-> you mean alternate like that?

ill do crunches...the extensions ive not started yet...maybe a few more weeks into the program ill start doing it...cause mark rippetoe did mention that the most important exercises are the 3 barbell exercises...

yeah.. workout A chins workout B dips. extensions is just as important. with strong lower back, ur rows, presses deadlift and squats will go up. a strong lower back can prevent injuries as well.

k thanks dude, ill look to the extensions...got to re-program some adjustments on the workouts...thanks...respect

actuallys extensions and stuff should be done early in the program. cuz later on when u deadlift heavy and correct enough, u dont need extensions. since most of the exercises works ur lower back.

lolz..ill add it into my next routine..its the 5th week in rippetoes already...

lol.. which gym do u workout in ady?

California Fitness

Nov 23/07

Cardio on bike - 30minutes
tak ada form hari ini

so many california fitness ppl in lyn meet up la disciple. its good to meet new ppl lol. especially ppl doing mark rippetoe.

lolz...k...when do you guys usually meet up? ill be at MV tomorow morning

tomorrow morning i'm going to other gym. i go CF MV at mon tues thurs sat for next week. usually 5pm reach

Tomorrow he's hving a date with me

ohh...
no problem dude....some other time maybe

unless you wanna join us

it's a per-entry gym

lolz, im meeting my cousin at CF...cant join you guys enjoy

Nov 24/07

Workout A
Squats 3 x 5 x 100lbs
Bench 3 x 5 x 125lbs
Deadlift 1 x 5 x 145lbs
Dips 2 x 10 (Bodyweight)
Crunches 2 x 15 long time layoff abs already

Nov 26/07

Basketball day after so long didnt play...kena sapu

wait till u can squat 1.5x bodyweight. u'll see u can jump much higher.

bench still heavier than squats eh? lol

lol yeah....bench still heavier than squats i notice just now everytime when i was shooting the ball, its always too damn hard guess thats a good thing lol...weight training does improve my strengh

Nov 27/07

Workout B
Squats 3 x 5 x 100lbs
Military Presses 3 x 5 x 80lbs
Pendlay Rows 3 x 5 x 85lbs
Chins (Hammer grip) 2 x 5 x Bodyweight memalukan
Crunches 2 x 15

Nov 29/07

Workout A

Squats 3 x 5 x 100lbs
Bench 3 x 5 x 125lbs
Deadlifts 1 x 5 x 155lbs
Dips 2 x 12 x Bodyweight
Back extensions 2 x 15
Crunches 2 x 15

Took some video of me doing squats, bench and dls to see for myself whether im doing it the right way or not...sadly i dont even know myself
Plan to add curls and triceps extensions to friday workouts its been almost 2 months since i last trained them guns...
What do you guys recommend for triceps extensions? dumbell or barbell (ez bar)?

Nov 30/07

Cardiovascular training - 45 minutes on the CrossRamp Lost 2kg on the spot
damn i hate cardio

It's just water and not so much fat/muscles

skull crushers. and dont put every thing into one day la =.=

bench day u trained ur tricep, so add in bicep curl, i would recommend either standing barbell with static hold between reps, or incline db curls.

for Row day add in tricep extension since u trained ur bicep in row. i would say skull crushers.

do crunches on deadlift days and back extension on non deadlift days. dips on chest day and pull up on Row day.

show us the video la. ur squat deadlift bench vid.

lol....how do you upload it into lyn? via youtube? still noob

did u upload your vids to youtube? if u did give me em links