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

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..

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.

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..

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."

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

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

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

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.

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.

Thanks for the motivation you gave me.

Please place your bets.

RIGHT HERE.

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, 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

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.

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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

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

Ahh.. hey.. no problem my friend.

bet you run a lot..

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.

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