Hey peeps~!

Ever since I started gym on April,there is never been any sort of written progress log. I'm starting to get confused with the amount of weights I'm carrying and the progress I've made so far. Things been getting too routine nowadays I've gotta make some changes in order to progress further.

Therefore here I'm! Starting my own log to keep track of my workout and act as a motivation hub. Main purpose is to record down all the weights I'm utilizing according to each discipline in order to set a schedule/frequency for weight increment.

A little details about my current self (24/07/08):-

Weight = 64 Kgs -2 Kgs
Height = 5' 7
Body = Mesomorph

(12/02/08)
Chest = 36" +2"
Arm = 14.5" +0.5"
Waist = 32" +2"

Suppliment = Scivation Xtend BCAA
Scivation VasoCharge



Short Term Goals :-

Bigger Chest
Visible Abs
Improve muscle definition.

Long Term Goals :-

Athletic Lean Body
Improve Metabolism
Improve Strength
Improve Health
Additional 2-3 Kgs of Muscle Mass

Kindly do not hesitate to provide comments where deem fit. Your concern about my well being is highly appreciated.

Here it goes ~!

This post has been edited by N0eL: Dec 11 2008, 12:33 AM

Workout Routine A (22/11/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 100 lbs
1 x 5 x 105 lbs
*weight with bar included

Dumbbells Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Triceps Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
4 mins jog(8.0) 1 min sprint(11.0) x 4

Remarks :-
BP was kinda hard coz recently converted from dumbbells to barbell
HIIT was kinda a breeze yet tiring. Should increase sprint speed.

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs and 1 set Roti bakar
1100 - Small Rice + Lettuce(same rice portion) + vege + Fu Chok in sauce(pre workout)
1630 - 2 scoops whey, 2 wheat germ tuna sandwich (post workout)
1900 - 2 eggs, 1 cup yogurt drink
2200 - Apple/Green tea
0000 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Nov 25 2007, 02:12 AM

w00t First post!!!

I should update mine

23/11/07

Diet
0830 - 1 scoop whey + skim milk + oats, "Pan" Mee
1100 - Small Rice + Lettuce(same rice portion) + 4 angle Beans + Fillet Fish
1600 - 1 Piece Capati
2000 - Wrapped Fish Egg with Shanghai style Vege Rice (Kim Gary)
0000 - Lime Juice No Sugar (Laundry)
0230 - 1 scoop Whey + HL milk

dude...ive got a question...its about the dips...
how to do the dips to make it target most of the triceps muscles instead of chest...i notice everytime i do the dips, my chest does most of the work but i cant feel much of the triceps doing their part

Look front - dont look down

ohh...will try it when i get to the gym thanks

Workout Routine B (24/11/07)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 100lbs
1 x 5 x 120lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 35kg
1 x 5 x 35kg
1 x 5 x 42.5kg

Barbell Ab rollout
3 x 12

Leg Raise
3 x 12

Threadmill HIIT
1 mins jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Feeling weak. Not enough sleep.
Barbell AB rollout was difficult,but manageable.
HIIT was intense. Will do this setting from now.

Diet
0830 - 1 scoop whey + skim milk + oats, 2 Bananas(pre)
1230 - 2 scoop whey(post)
1300 - Beef Don + 4 pieces Japanese Gyoza(post post)
2000 - Chu Cheong Fun wi]ith Sweet Sauce
2130 - Lime Juice No Sugar + 2 bites of Tiramisu
0130 - 1 scoop Whey + HL milk

woww.....you're getting big (current pic)


Chow

Thanks for the compliment~!

Highly appreciated~!

I'm kindly like burning Fat and gaining muscles at the moment. Increased my intake of protein tremendously.

Though i look bigger but I'm currently cutting and loosing weight. Might be the visible definition that is giving the illusion i'm getting bigger

currently cutting and loosing weight you are just 63kg man!!! what is your target weight???

whoa, cool ..

VISIBLE gain in just a month? Keep up the good work,

ur chest look big. is it really 34" or typos?
it is really hard to believe that ur chest is just 2" bigger than ur waist

Omg , another pro dude here. The display is u? .

@Noel

Nice job dude , keep on cutting man !

Thanks mate~! Things aint as hard when one enjoy doing it huh?

I'm a meso and the part where most my fats r being stored is at my tummy .
I'll measure it again to confirm. I do hope the measurements r wrong. Hahahahaha

Yes Canopies~! Now why would I put someone else pics on my Journal?

Am working to my best ability. Need to read more ~!

Cheers Mate~!

Diet (25/11/07)

1030 - 1 scoop whey + skim milk + oats, 2 Half Boiled Eggs, 1 Banana
1300 - Small Rice + Long Beans + Smoked Fish + Prawn + Roasted pork
1930 - Green Tea Frappuccino Tall no Whipped Cream, English Muffin(Bread,Ham,Cheese and egg)
2200 - Lotus Cucumber with pork Ribs Soup
0000 - 1 scoop Whey + HL milk

I was meant to Tups.

Starbucks? Yesterday I had Toffee Nut Latte with Whipped Cream and a Chicken Cranberry sandwich thing. Cheat meal!

No, that wasnt me. He was my gym mate few years back while I was still studyin.

I cant be huge as him, and I actually shrinked down after I stopped goin to gym and workout after I graduated, Im trying to get back my size and figure now, hehe ..


P/S : Sry Noel for hijacking yr journal, hehe. But U really looked great!

This post has been edited by tUps: Nov 26 2007, 05:50 PM

27/11/07

Skipped Gym today.Feeling tired

Diet
0830 - 1 scoop whey + skim milk + oats, 2 Half Boiled eggs
1230 - Small Rice + Vege + Long Beans + Toufu
1730 - 2 Slices of Whole Meal Bread with Kaya, 1 Banana
2000 - Milo + Skim Milk + Oats
2230 - Whey + HL Milk, 2 half Boiled Eggs