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.

Running will really injure my knee? hhm even with all the proper warm up? good running shoe?

Also I dont slam/hit hard my foot on the ground while running...trying to make the transition as smooth as possible.

Thanks for the motivation you gave me.

Please place your bets.

RIGHT HERE.

As long as you know what you're doing, that's fine by me. You have a mentor. Very privileged

Not to freak you out or something. Many have asked the same question as you just did, Yes.. even with proper warm ups, good running shoes, and proper method of running.. everything you did will only reduce the impact, not prevent. You wont feel it now, as you grow older, around 40~50.. you'll start to feel it on your knees. That's what happened to my dad.. and to most of the runners out there.

If you really love running, run on grass.. that's the alternate way..

p/s: please do not debate on footballers who always run on grass. You know i know, besides running on grass they kick the ball, tackle and stuffs..

yeah. mentor who says u need to run 30 minutes before weight lifting..

10-15mins le sayang. Big difference.

Yeah, I did regret of not starting when i was younger.

but Better late than never, right?




Im not going to be updating what i do each training day as it's going to be the same for the next 2 months. So, i'll only update when i see some progress going on my body. I'll put my stats here after i get proper measuring equipments. =)

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Added on February 28, 2008, 1:45 pmBy the way, Do you ever carefully read what i posted on the first page? That 30 mins running/cycling is on my cardio day for god's sake...

should i high light it again? CARDIO DAY!.

This post has been edited by derek87: Feb 28 2008, 01:45 PM

yeah yeah 10-15 mintues of cardio before weight training. who told u that anyway? saying its a must.. for every kind of sport.. must be genius like u

Yeah better late than never.

Offtopic : I've been eye-ing a DSLR since 2003. Now 350D have gotten really affordable, I think I wanna wait till I can afford a 40D . Still have leftover cheap telephoto/macro lenses & filters from my old film SLR days. Now collect fungus only. Haihs

omg.. >.< my kneess....

but actually...after running so much( ever since i got my new shoe) my tummy actually gotten smaller... surely i lost some muscle mass from all the running but i guess it paid off. LOL

can't wait for to be lean. abs also getting slightly more definition. =P

Company trip is in June =P hopefully can be lean by then hehe...konon its still gonna be somewhere close to a beach.

CONGRATULATIONS, YOU ARE NOW OFFICIALLY ON MY IGNORE LIST.

Haha.. if you have the basics of using a DSLR, and have lots of interest in photography. i will suggest you to go straight to 40D. because 350D,400D,450D is really cheapo for its ergonomics. Technically wise, it's a good cam.

I also wanted to go for 40D, but i chose buying a L lens first.. then to future 50D or something.

---

Added on February 28, 2008, 1:58 pmYour tummy got smaller is because of the cardio you have been doing. You were burning fats. =) six packs are not only from doing crunches, you'll need to watch your diets and your cardios..

This post has been edited by derek87: Feb 28 2008, 02:00 PM

L lens If I can make money out of those I'd be glad to even sell my car

*goes back to counting pennies in her pocket, hoping that she'll be able to afford a proper digital SLR someday... *

Haha.. yeah.. Everyone knows it, photography is a very expensive hobby. And you got to be an enthusiast to stay with it.

This post has been edited by derek87: Feb 28 2008, 02:05 PM

@ derek87

Thanks for the idea of running on grass to reduce the impact on the knee. That was really new to me, I definitely try to reduce the time I spent on the treadmill.

Although running on the grass in the park sometimes looks kinda weird to others, I'll have to give it a whirl and also avoiding stepping on dog poo (not kidding, people should really scoop up those poo pass out by their pet)

Cheers

Ahh.. hey.. no problem my friend.

Run on tracks. It's cushy.

Stock up on fish oil, krill oil (highly recommended for joint care) & glucosamine+c+msm.

Get a pair of good shoes. Shoes with heavy cushioning (Nike Air Max, Adidas model with Cushion etc) tend to be heavier and more expensive than their lightweight, less cushion-y cousins.

Improve your running posture. Avoid simple stuff like straightening ur legs when u land, running on highly uneven surface, running with extra 'bounce' etc.

bet you run a lot..

I'm a cert-collector

ah...I take fish oil caps too =P

hehe cool stuff

but I dont like to run on grass..u never know what u gonna step on....so far no issues on running on the road =P

As i already said.. no issues now.. it's when you grow older.. unless you accidentally sprained your leg, that's different.

Just like those who played badminton, tennis for many many years. They get elbow pain because of the impact.

wah... >.< ah well...part of life i guess..


Lets jsut enjoy the run for now shall we?

I guess its true....no pain no gain...
So now we gain the fun =P the pain comes later HAHA

Haha.. true true... i understand how enjoyable it is to run and achieve your goals. =)

Mondays
Chest and Tricep Day
Bench Press 3x10-15reps
Dumbell Flys 3x10-15reps
Kick backs 3x10-15reps
Dips 3x10-15reps
Ab Crunch 3x12-15reps

Wednesdays
Back and Bicep Day
Pull Ups 3x10reps
Reverse Curls 3x10reps
Barbell Curls 3x10-15reps
Barbell Rows 3x10-15reps
Ab Crunch 3x12reps

Fridays
Leg and Shoulder Day
Squats 3x10-15reps
Leg Curls 3x10-15reps
Shoulder Press 3x10-15reps
Lateral raise 3x10-15reps
Ab Crunch 3x12-15reps

Sundays
Cardio Work Out
Cardio 30mins
Ab Crunch 3x12reps

I have changed my routine to this routine... because i realise that the previous routine has the same workout on the same muscle parts in a week. My dad adviced me that i shouldnt be training the same muscle parts in the same week. So i had to change my routine from today onwards. Im glad that it didnt affect my training this week after the change. =)

Has anyone experience this before?
Before this, i was someone who sleeps late, eats late, and eats rubbish. So i seldom "shit"..
After changing to a healthier lifestyle, having a balance diet, making sure that im taking my supplements consistently, and whey. I am like shitting almost twice a day... once in the morning and another one in the evening.
It's not hardened shit or something, i can say they are "healthy" kind of Shit. LOLs.. anyone is like that too?

This post has been edited by derek87: Feb 29 2008, 09:10 AM

02 March 2008

45mins on thread mills
speed varies from 6.5~9.0
calories burnt 386
distance around 5km

Lazy to type again. here is my training log.. will update from time to time.

03 march 08


05 march 08

i guess this means, divisionby0 wins the bet?