NOTE: I'll warm up by running 10~15 mins threadmill and stretch before work out.

UPDATED ROUTINE 28-2-2008


As a beginner i have been advised to do more reps with lighter weights which i can do up to 10~15reps, so that i'll learn the correct forms and prepared my joints and tendons for heavier loads. This programme will go on for 3 months and i'll have a new programmer later that.

The above programme is set out by me with some references from some books and the internet. Please comment on them. Thanks.

I have been having salmon oil intakes and vitamin C intakes for nutrition purposes.
Now i have started Protein powder intakes, and continue on my salmon oil intakes and multivitamin with mineral complex intakes.

Here is my Nutrition Table

Kordel's Wild Alaskan Salmon Oil 1000mg 2 tablets a day
Universal Nutrition Daily Formula 2 tablets a day
EAS Mass Factor ( On training day only ) Two scoops Post workout, Two scoops the day after training when i wake up in the morning.

Please do comment on them too. Thanks.

I have been training for almost a month, but not on this programme and nutritions, it's like rojak.. What i gain was better body postures and stronger. So now im really into it, that's why im doing these...

This post has been edited by derek87: Mar 3 2008, 10:44 AM

Bro,

Cardio should be done after weight training, not before coz u need as much energy as possible to lift.

what type of cardio r u doing? threadmill? and u wanna do leg exercises after that? I suggest u do it during non weight lifting days or during workout a/b.

That cardio is threadmill.. 30 mins run only... calf press and leg curl i do light weights only but more reps... not those extremely heavy... those leg exercises i added on cardio day are just additionals... coz i dun wanna end my cardio day so fast.. haha.. if cardio day 30mins at gym like no point..

derek87, I would agree with Noel. I used to do cardio exercise before my weights until Jones recommended the other way round.

Try it for once, the feeling is very different at least for me. And yes my cardio usually last very long. About 1 hour.

So here it is:

Cardio -> weights (I feel damn tired doing weights, it's like no way I could perform better)
* Please note I have been doing this for at least 3-4 months

Weights -> cardio (I could perform relatively well for both aspects)

Cheers

Then what do you guys do for warmups before lifting weights? on normal weightlifting days i'll only do 10~15mins warm ups... then to weights..

On cardio day which is sunday.. i already mentioned that im not doing any heavy weights. Calf press and leg curls are just extras.. i might just do it or just leave it... they're just something to fill up my time on cardio day.. Im not yet into specified muscle parts movements yet... im just a beginner... that's why if you have noticed.. most of my routines are multi-joints movements..

were you guys thinking that cardio day is my training day? Sorry if you were confused.

do warm up with the lift la. u gonna do squats? warm up doing squats. u gonna bench press? warm up doing bench.

Thanks for the "super" info you gave me. We are talking about general body warm ups here.... Before you start any sport.. ANY SPORT im mentioning, YOU HAVE TO DO WARM UPS. You have to pump up your heart rate first, it assists your circulatory system in pumping the blood carrying oxygen to your muscles.Once you have activated your system, you can further assist it by doing the other warm up routines which consist of a few movements.

That is why you still have to do light walks or anything that pumps the heart rate before any sports..

whats your current stats derek?...you wanna gain weight?

hmm..the warm up part...i usually do 5 minutes on the stationary bike before i lift...just enough to break a sweat and before every lift i warm up too... dont know whether im doing it right or not

yeah yeah yeah. as if doing squat wont pump ur heart. thx genius.

Im 178cm and weighs 68kg. appearance is normal.. My body structure is not good. Having A shape shoulders. No natural bulky hands. There are a few reasons i take up body building.
1. My dad's a bodybuilder since he was 20 years old, this is one of his wishes that his son, me would take up his sport. So here i am. =)
2. For health of course. I am having a habit of hunching, because of long years of playing table tennis i guess. So this is the sport for me to correct my posture.
3. To look better in t shirts.

Yeah, i dont really count my warm up time, i usually run on the thread mill till i sweat and i'll hit the weights. And i still do warm ups for each certain lifting movements before i do them with actual weights, because they are to prevent injuries.

"Empty Can makes most noise."

I think we all should be less offensive and give constructive criticism. (except for really stupid gay topics )

Everyone has their own method in doing things, and its good when people share them out.

If it works for you....and your body doesn't ache and you can lift well? I dont see an issue.

Derek o.O wah your dad still works out now? cool...healthy family =D

That's what i think so too.. not only in this thread.. other threads also.. such as photography thread... I dun like those who just spit out what comes in their mind first and dun think about it before they click the button "add reply".

If you want share your experiences, discuss and work out it out together to get an outcome. Now that's constructive.

Give and take, together we care. LOL.. i sound so gay..

Yeah.. my dad is still workouts now... he's damn fit and muscular... im nothing compared to him.... BTW.. he is 50 years old already...

Good to have a dad that does workouts, cause he is the one sponsoring my proteins and supplements..

Metal Freak:

I have read your journal.. what i can say is.. Keep up the good work. But you might wanna stop running as you get older to prevent future knee joint cartilage problem, because of the impact of your foot hitting on the ground. Running on grasses is still acceptable, but running on tarmac(thread mills too) is really harmful. Just my 2 cents =)

This post has been edited by derek87: Feb 28 2008, 11:10 AM

where u train eh?

Why? you wanna show me your nice nice roid body?

This post has been edited by derek87: Feb 28 2008, 11:58 AM

lol wut how u know i'm roided?

It's ok.. i just come to know...

hey.. i make no enemy here... lets just share our experiences ok?

Im not anti-roided, but i aint gonna take those shots too.. I have different goals.

ur ignorance just made u one. u anti-roid piece of crap.

OH SNAP!!!!


Ladies and gentlemen. Let the flaming begins.

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Added on February 28, 2008, 1:00 pm[serious]
You may be a seasoned athlete who needs 10-15mins of running to pump up ur heart rate, that's fine.

But 'sweating' is a bad indicator due to lots of other factors - surrounding temperature, hydration level etc. You may want to measure by heart rate instead.

Cheers mate!
[/serious]

This post has been edited by Syd G: Feb 28 2008, 01:00 PM

Sorry went for lunch din get to reply you in time.

LoLs... Big guy.... Good Luck to you then.

Yeah i do measure my heart rate... i normally will sweat the minute i start running. I always make sure i drink enough water each day. Surrounding temperature is bad... not hot... but cold.. it's an air conditioned gym by the way.

i bet my balls u wont even last 3 months on that routine. after 2 weeks u'll stop updating and quit gym and will continue ur pathetic life.