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

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

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

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

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

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

I'm using ab crunching machine like this ~!





This post has been edited by N0eL: Nov 28 2007, 09:34 PM

Workout Routine A (28/11/07)

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 4 x 100 lbs (FAILED)
1 x 3 x 95 lbs (FAILED)
*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 7 x 100lbs (FAILED)

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

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

Remarks :-
I Got my a$$ kicked by the weights today. Couldn't Focus at all after failing BP.
Must be coz of the pre-meal and also lack of sleep lately.
Skipped 1 session this week. Still able to failed 2nd session. Definitely angry at myself.
Weights r honest. It will show no mercy when you don't take care of your lifestyle~!

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Lettuce(same rice portion) + vege + Fillet Fish
1630 - 3 pieces of Dim Sum (pre)
2000 - 2 scoops whey(post workout)
2030 - Small Rice + Tofu Fillet Fish, Fried Egg
0000 - 1 scoop Whey + HL milk



This post has been edited by N0eL: Nov 29 2007, 10:22 PM

29/11/07

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1230 - Rice + Lettuce(same rice portion) + Lotus Roots + Meat
1630 - 3 pieces of Appom
2000 - Small Rice + Fillet Fish
2330 - 1 scoop Whey + HL milk

Thank you for the motivation ~!!

Ei bro.. I need a spotter wei.. Dowanna die trampled by barbells~!!!!

Need look for my real bro to help me out with BP d....

30/11/07

Workout Routine C

Dancing
3 Hours

Flirting
3 Hours

Eye Movement
3 Hours

Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Small Rice + Lettuce(same rice portion) + Vege + Meat
1630 - Bun + Ham
2000 - Small Rice + Steam Fish + Vege + Fried Eggs with prawn
0000 - Countless amount of LIQUOR

I guess i'll be skipping gym today~! hahahhhahaha

01/12/07

Diet
1130 - 1 scoop whey + skim milk + oats
1400 - Salad + Singapore Fried Mihun
1630 - 3 tablespoons of Cakes
2000 - Taiwanese Beef Noodle, Dry Dumplings
2330 - 1 scoop Whey + HL milk

I think my mum got it from Giant.. Dutchlady.

---

Added on December 2, 2007, 9:44 pmWorkout Routine B (02/12/07)

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

Ab Crunch
1 x 80lbs
1 x 90lbs
1 x 100lbs

Leg Raise
3 x 12

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

Remarks :-
Everything is easy pessy today. But I feel small when i looked into the mirror. Probably the alcohol I consumed.
I think my diet is not enough to balance out with my current exercise. I guess need to increase some Carb for strength and size.
Guys... I need input with my diet. Since I gonna eat more,do u think i should switch to 3 x 8-12 for hypertrophy?

Diet
1130 - 1 scoop whey + skim milk + oats,
1330 - Small rice + Vege + minced meat + Fried Fish + Tou fu
1800 - ABC soup( 1 potato some tomatos and ribs) (pre)
2030 - 2 scoops Whey
2100 - Small rice + Vege + minced meat + Fried Fish + Tou fu
2330 - 1 scoop Whey + HL milk, 2 eggs


This post has been edited by N0eL: Dec 2 2007, 09:44 PM

03/12/07

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Rice + Vege + Chicken + Egg
1600 - 2 Half Boiled eggs, 1 small pau
1830 - Smal portion fried glass noodles
2100 - 3 pieces Dim Sum
2330 - 1 scoop Whey + HL milk

OK~! I will go between 6-8 reps then. Dont think I can do 12 with the current weights i carrying anyway. It's good to maintain the weights and just do more reps.

Will start the new program when i'm ready for it.





This post has been edited by N0eL: Dec 4 2007, 08:45 PM

Workout Routine A (04/12/07)

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 105lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

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

Tricep 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 7 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

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

Remarks :-
Damn Kiasu today. So for the first time, I took redbull as pre workout. Damn power~! Works like a charm
Everything was a breeze. I felt like I could still increase weights after the last set. But got tired at the end of the workout.
Feeling and looking good today ~!


Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Long Beans + vege + Minced meat
1630 - REDBULL, Sausage Bun (pre)
1900 - 2 scoops whey(post workout)
2100 - Nisin fillet fish soup
2200 - Apple tea
0000 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Dec 5 2007, 12:47 AM

05/12/07

Diet
0730 - 1 scoop whey + skim milk + oats, 2 eggs
1200 - Rice + Beef + vege + Mushroom
1430 - 2 slices of wholemeal bread with Kaya
1900 - Milo + oats,2 slices of wholemeal bread with Kaya, 2 eggs
2330 - 1 scoop Whey + HL milk

Workout Routine B (06/12/07 Sunway CF)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 25lbs (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 120lbs
1 x 5 x 140lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 42.5kg
1 x 5 x 42.5kg
1 x 5 x 50kg

Barbell Ab rollout
3 x 12

Leg Raise
3 x 12

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

Remarks :-
I have a gym partner today. So able to do Heavier than I normally do.
Raining whole day and kinda cold in the gym. Dont feel pumped up
No doubt, SUnway with lots of "Motivation" around..

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - Rice + Lettuce + Vege + Steam Minced meat
1530 - Starbucks Green Tea Frappucino no Whipped Cream, Banana(pre)
1930 - 2 scoops Whey(post)
2000 - Genki Sushi Salmon Chirashi Don, Unagi
2330 - 1 scoop Whey + HL milk