~+WELCOME+~


This year, 2008, will be my first year into body building. The reason for me to start a journal is get help and motivation from you archive my goal and blend into the community of this forum.

Firstly, my main goal is to - obtain beach body

now my first goal to success is to gain muscle mass


The it goes, my first post :-

[/B]DIET LIST

for now, 1. HL milk
2. tuna in water
3. chicken eggs/ hard boiled / fried.
4. whole meal bread
5. peanut butter cream
6. oat
7. baked beans
8. whole lot types of fruits, esp. banana
9. meat and vege from home cook
10. sometimes fishes, sardine in can



SUPPLEMENT

vitamin B, C, multivitamin, fish oil.

WORKOUT ROUTINE

on mark's rippetoe's starting strength routine . Started since 3 weeks ago. Added and modified the program to suit the gym environment factors.



Week 1:

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

Week 2:

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

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 dumbbell bench press
3x8 bench dips
3x8 hanging leg raise

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows
2x8 dumbbell bench press
3x8 bench dips
3x8 hanging leg raise

Here's my progress.

week 1 -

Workout A
3x5 Squat - 10kg
3x5 Bench Press - 5kg
1x5 Deadlift -10kg
2x8 dumbbell bench press - 5kg
3x8 bench dips
3x8 hanging leg raise - failure to keep the tension

Workout B
3x5 Squat - 10kg
3x5 Standing military press - only barbell
3x5 Bent Rows - 10kg
2x8 dumbbell bench press - 5kg
3x8 bench dips
3x8 hanging leg raise - failure to keep the tension

week 2 -

Workout B
3x5 Squat - 15kg
3x5 Standing military press - barbell only, yeah so weak.
3x5 Bent Rows - 10kg
2x8 dumbbell bench press - 7.5kg
3x8 bench dips
3x8 hanging leg raise - same failure.

Workout A
3x5 Squat - 15kg
3x5 Bench Press - 5kg
1x5 Deadlift - 15kg
2x8 dumbbell bench press - 7.5kg
3x8 bench dips
3x8 hanging leg raise - same..

going week 3 soon..


BODY TREND[

sry i got no photo, but looks very similar to snakesolidus "BEFORE" body, but less fat, smaller breast and smaller tummy.



Feel free to scold me if I'm doing anything wrong. drop some comment on my diet and routine ok