I remember going into the gym at my university 1 year ago. I've been in there for the past 1 year and a half now. My body size has really changed from totally scrawny to medium average size. But that's definitely not where i want to stop.

For workouts, i tend go to the gym at 8pm, but in weekends, that would be 5pm (As the club opens exclusively to members at these times). So, here is the list on what I do.

Bench Press
1x12 30 lbs
1x12 40 lbs
1x6 50 lbs

(Will then stop because afraid of not being able to push back up)

Bench Press (machine)
1x12 level 8
1x12 level 9
1x12 level 10

Sit ups
2x30

Will alternate between the two below
Upright barbell row
4x12 10 lbs

Machine Incline Press
4x12 Level 5

I noe that i am not knowledgeable at all in the work out and all, and i am weak, but i've at least been better in my strength then the past.

What I eat in workout days.

Breakfast (8 am or 9am) (Depends on class) - Instant Oats mixed with Milo

Lunch (12 PM, or worst at 2.15pm)- Rice (half cup), chicken (Half cup), meat (half cup), veges (Either cabbage, beans) (Half cup)

Tea Time (4pm or 5 pm)- 2 Gardenia Cream Rolls

Preworkout (7pm)- None

During Workout (8pm)- Water 500 ML

Post Workout (9pm)- 2 half boiled eggs

Dinner - (Immediately after post workout) Same as lunch

Supper (11pm) - Koko Krunch and Cornflakes with 200 ML milk.

Evidently, what i typed down is terrible and horrible. Gf has asked me to double all the intake that i have listed, and put more weights on the barbells and increase my levels. I'm more of afraid that it will fall, but i guess i have to put in effort.

So, I would really welcome so much of your suggestions to help out in this. I cook myself, I'm still a student who can't really afford much, does not want to use supplements, weak, but wanting to change. Thank you for reading!

PS: Might post pictures later. Still terrified of showing my tummy to the world.

This post has been edited by Kyoyagami: Apr 5 2008, 07:36 PM

Why no pre-workout? It's good to see that you are spreading your meals to several times a day instead of the usual bfast, lunch, and dinner only. But the quantity and quality of your meals are still not there.

Yeap, exactly. Preworkout is as important as post workout, even more so according to some bodybuilders like Milos Sarcev.

Try upping your protein intake. Eggs and milk are your best friends to fill in caloric and protein deficits. And you don't need to just drink 500ml water during workout. =P Sometimes i drink up to 3 litres of water at one session.

I've never known before (in going to the gym after so long) that i needed a pre workout meal. Looking at how the other members here posted, it looks like a bowl of oats and water is sufficient?

In that one hour of work out, i guess i should take in more water. Hows the rice that i am taking? Do I have to add more?

What are your suggestions for upping my quantity of my food?

OWH YEAH! I started back my training again today. But won't be doing so this Friday night since I'm going back KL. (At Melaka now)

So, after changing my workout plan, a few things i suddenly noticed. I had a pre workout meal of oats+milo and 200 ML milk. Went straight to train, and i felt a pulse of energy. I did a lot more then I could, until when i had dinner i tot i couldn't even lift the plate.

Workout today (7th April 2008)

Dumbbell Bench Press
1x13 7kg (Each hand)
1x10 7kg
2x10 10 kg
2x10 15kg

Lat Pulldown Machine
3x8 Level 8
1x6 Level 8

Upright Barbell Row
1x12 20 lbs
2x10 30 lbs
1x8 12.5 lbs (Left) 15 lbs (Right)

Bench Press Machine
2x12 Level 11

Barbell Bench Press
1x6 70 lbs
1x8 70 lbs

By the time the end of that 1 hour, I wanted more water, which i finished the whole 600ml bottle. Damn. As you could see, I broke some records, and did more than my limit. the Barbell Bench Press was for fun, and I'm gonna go back to doing 50 lbs with support. 40, 50 and 60 should be a new change for me.

My workout meal today.

Breakfast (8am) - Oats+Milo
Lunch (12.30pm) - Half cup Rice, half cup of chicken in ginger soup, 1 piece chicken breast, half cup cabbage, a whole lot of water (400 ML).
Tea Time (4pm) - 2 Gardenia Cream Rolls, 500 ML water.
Pre Workout (7pm) - Oats+Milo, 200 ML Fresh Milk.
During Workout (8pm) - 600 ML water. Not satisfied.
Post Workout (9.15pm) - 3 Egg Whites, 1.5 Yolk (Pecah when scooped out. )
Dinner (9.30pm) - Half cup Rice, half a piece of chicken keel, 1 piece Kembong Fish, half cup lean meat, half cup cabbage, 200 ML water.
Supper (11.30pm, to be reminded later) - 2 slices of white bread (Should have been wholemeal, dammit), 1 serving of Tuna (According to the can), 200 ML milk.

I have definitely upped the ante on my food intake. That is really a whole lot, and I've never had that much before. I can really say that i am exhausted from the workout, but after eating, i feel better again, just a little tired than before. Today is really fun, new heights and experiences. Gonna need more water next time. hehehe.

I tot of posting the food i eat, but the pictures are blur. 1.3 mp camera phone. Go figure. That will also go with my pics of my body. I could swear the milk helped get my chest back into form. hahaha.

I welcome all comments and suggestion on my workout meal and plan. 1 last thing, what should i eat on my resting days? Should it be lesser than this? Thanks for reading!

Today i felt abit tired. didn't really had much sleep last night, maybe cuz of the milo i drank before sleep. So i tried doing what i could do, but found out that most of them were quite surprising results.

Workout Day (9th April 2008)

Dumbbell Bench Press
1x14 7kg
1x13 7kg
2x12 13kg
1x10 15kg
1x8 15kg

Lat Pulldown Machine
1x9 Level 8
2x8 Level 8
1x6 Level 9 (I didn't notice. )

Upright Barbell Row
2x12 20 lbs
1x10 30 lbs
1x8 30 lbs (It was actually 9, but the last two I couldn't really lift till my chin)

Bench Press Machine
1x10 Level 11
1x6 Level 11 (i was already exhausted)

Barbell Bench Press
2x6 20 lbs ( I was definitely stunned i couldn't even lift!)

In all honesty, i couldn't lif the last 2 sets of the barbell. Even when it was 20 lbs. It felt like my muscle so teared up that it only needs a whole lot of nutrition.

My Workout Meal Today.
Breakfast (10.45am) - Oats+Milo (Forgot to eat apple)
Lunch (2.25pm) - Half cup rice, the whole chicken wing, 1 ikan Kembong, half cup of lean meat, potato sambal (I understand its not dat good, but tats what i got so far)
Tea Time (4.30pm) - 2 slices of bread, tuna, Milo, water.
Pre Workout (7.15pm) - Milo+Oats, Milk 200 ML
Post Workout (9.15pm) - 3 egg whites, 2 yolks.
Dinner (9.20pm) - Same as lunch.

Once again, i couldn't lift the plate up. What really shocked me was i couldn't lift 20 lbs on the barbell. Its like the same thing again when i was at Palace of The Golden Horses's gym and i lifted too much. That even went on until the next day sadly. Hoping my recovery for the next few days will be fine until next monday. Ouch...

Feel free to leave a comment. Thank you for reading!

maybe you can't lift it because all the chest workout in quite near time?

Chow

I did try to rest appropriately. Some sets i took more than 2 minutes. But normally just right at 1 minute. But still u might be right. thanks!

i was saying between the days......7th chest, and 9th chest again?

Chow

owh, i see. I'm mainly focusing on the chest, back, shoulders and arms at the moment. But i do seem to think that i need to alternately change a few things in my workout. What do you suggest i do after the upper body area, i mean the next workout?

splits workout something like this?

back/triceps

chest/biceps

legs/calves

look at others journal, maybe can shed some light

Chow

This post has been edited by bata: Apr 12 2008, 01:06 AM

nvr train a single body part more than 2 times a week

Ah ok. thanks for the advices and the training program. Will incorporate it later.


This post has been edited by Kyoyagami: Apr 15 2008, 03:36 PM

Yesterday i trained after having too many cheat meals. (KFC Ori Chicken, 3 pieces of chicken breasts on friday, 2 3/4 for dinner on Sunday) I felt better than last time, because i could lift easier (compared to last wednesday.) Changed a bit on the food intake yesterday, and a few exercises too.

Workout Day, 14th April 2008

Dumbbell Bench Press
2x14 7kg
2x13 13 kg
2x12 15kg

Incline Press Machine
2x12 Level 5
2x8 Level 6

Upright Barbell Row (The bar was lighter, or else normally i'd struggle with the weights)
1x12 5kg (warm up)
2x12 20 kg
2x12 30 kg

Bench Press machine
1x12 Level 10
1x6 Level 10

I felt exhausted after that, but not til the extent that i couldn't even lift the plate of rice.

My Workout Meal Yesterday
Breakfast (8.30am) - Milo+Oats
Lunch (12.50pm) - Half Cup rice, 2 pieces of tofu, 2 pieces of chicken, teh ais.
Tea Time (4pm) - 2 Gardenia Cream Rolls, Water
Pre Workout (7.15pm) - 2 egg whites, oats+milo, milk 250 ML
During Workout (8pm) - Water 500 ML
Post Workout (9.20pm) - 3 egg whites, 1.5 egg yolk
Dinner (9.30pm) - KFC leftover Chicken breast, 1 chicken breast cooked in ginger soup, cabbage half cup, 2 steamed hot dogs.
Supper (12.15pm) - Koko Krunch+Cornflakes, Milk 250 ML.

Wanted to put in some eggs for pre workout, because i bought some extras. Looking at Selenium brand eggs, looks like they have higher protein count. Good thing. But it seems that i have to stop for a while, there's this university event i have to handle that is interrupting my schedule. sigh... Lets pray its not too long.

I think your diet has too much carbs and too little protein. Try making a shake if you have trouble cooking on time etc. If really too troublesome, you should get a protein supplement. It's really not expensive to buy, considering its abt rm2-3/serving. You buy 1 chicken piece with the similar amount of protein also more expensive than that already. And if you have a tummy, include some low intensity cardio after your workout for abt 20 mins. Hope that helps

edit: Also, most people train each muscle group once a week. Most also twice a week for smaller muscle groups (arms, calves, abs etc). Overtraining can be bad and counter productive. I tried training chest twice a week before, but i spaced it about 3 days apart so my chest had time to heal. As a guideline, I've always trained a bodypart only when it isn't sore and tired. Tried training my shoulders despite it feeling sore from the previous day. Result: i couldn't train as hard and my shoulder was sore and painful longer than usual. Cheers

This post has been edited by kege: Apr 16 2008, 10:42 AM

You do have a point on the shakes, i am considering that (but not sure if my parents really allow it. Still student. huhu)

I've seen the effects of really stressing myself out in 3 days time. I've made a point that i will alter the workouts now. I do have a belly, but i wanna keep it as i'm still bulking up (68.5kg now, and need to be at 80kg). Once the right weight is there, i'll be cutting down.

Thanks for the suggestion.

Today, I went again to the gym after a long absence due to the seminar that is currently going on in my university. So, without further adieu, lets get to it.

Bench Press Machine
2x12 Level 10
2x12 Level 11

Upright Barbell Row
2x12 20kg
2x12 30kg

Dumbbell Bench Press
2x12 7kg

Dumbbell Incline Press
2x12 Level 9 (The weights I couldn't get hold of the heavier ones, or else I could've did dumbbell bench press fully)

I ate too much oats, till right now i'm still full from dinner. Here's the meals.

Breakfast (6.30am) - Milo+oats
Brunch (10.50am) - Koko Krunch+Cornflakes+Marigold Hi Cal Low Fat Milk
Lunch (3.30pm) - Quarter cup of rice, 1 piece of chicken, half box of Tofu, sambal potato, 2 chicken sausages
Tea Time (5.00pm) - Water, 2 gardenia cream rolls
Pre Workout (7.30pm) - Milo+Oats, 2 eggwhites, 250 ML Milk
During Workout (8.30pm) - Water
Postworkout (9.20pm) - 3 eggwhites
Dinner (9.30pm) - Same as lunch.
Supper (????) - Unsure.

Since I am very full now, abit unsure of should i really indulge in supper. Seems like I don't need to but, I would need a lot of water, since I ate oats.

Training was changed abit since the weights were somehow locked and seemed to me mostly occupied all the time. So, i had to change a bit to do some workouts on my chest. This coming wednesday i should be making a new one emphasizing on back and maybe cardio.

Any comments and suggestions would be great. Thanks for reading!

I noe i was supposed to go to gym on wednesday, but i had to clean up the hall that my seminar just take place in, so i did that today instead. Focused again on chest, but this time, i try lifting heavier.

Dumbbell Bench Press
2x14 10kg
2x13 12.5kg
1x12 15kg
1x10 15kg

Upright Barbell Row (I miscalculated. This was the right weights. Before ones were wrong, added extra 10kg to them)
1x12 10kg
2x12 15kg
1x12 20 kg
1x8 20kg

Bench Press (With Spotter)
2x12 50 lbs (WOOT!!!)
1x7 60 lbs (failed on the last 3)

Mid Row
1x12 Level 6
1x12 Level 7

Dumbbell Incline Press
2x12 5kg

The bench press was great, I was lifting 50 lbs much more easier than before where i had to struggle. Thanks to my dumbbell bench press and the one who gave me the idea.

Breakfast (10.30 am) - Milo+Oats 3 spoons.
Brunch (12pm) - 2 apples
Lunch (2.30pm) - Half cup of rice, half of a chicken keel, 2 tofus, half cup of cabbage. (Forgot to add sausages)
Tea Time (5.50pm) - 2 tuna sandwiches, leftover Milo.
Pre Workout (7pm) - 2 spoons of Oat+Milo, 3 egg whites, 2 yolks, 250 ML of Hi Cal Lo Fat Milk.
During Workout (8pm) - Water
Post Workout (9.20pm) - 3 egg whites, 2 yolks.
Dinner (9.30pm) - Half cup of rice, 1 chicken keel, 2 sausages, 2 tofus, half cup of cabbage.
Supper (12am) - 2 sandwiches, Milk (tentative).

Strength improved. Loved it very much. Wanted to do lat pulldowns, but it was mostly occupied by the time i wanted to use it.

Thanks for reading!

I am sad to say that I will not be updating this journal for a month's time. Why? Because I will be going back for the holiday this weekend and the gym will close beginning next week. I can't do much but to suffer for a while.

But i will begin my training again on 2nd June, hopefully. Because I begin my industrial training at that time, and will be utilizing company gym.

Thank you for reading this.

Looks like by increasing the amount and quality of food intake, you can do better with more reps and added weight. Very good! I wish I can do like you larrr...but no gym yet.

Dude...
I know it's a bit late a this comment... but you don't have to totally rest when holiday what. Do some home exercises. Push ups, sit ups/crunches, pull ups(if you have a bar), dumbbell exercises, etc.

Yup2. The guys here have made it a point to show that I've been lacking on my food intake, and once that was taken cared of, i felt better and able to lift more.

Hey, its ok dude. I've been focusing hard on exams that the only exercise I do is walking around. haha. But not to worry, I'm going to resume my workout next monday at my industrial training's office gym. Too bad the gym lacks some things for me to use on, but at least there's a bench and dumbbells.

So, I'll be updating again starting next week. thanks for the comments!

Ah... What a great feeling to be back on training mode. Where the food is restricted and the progression is once more a slow one. heheheh. But either way, today was kind of trashy.

Summary.

Workout is more on low reps and low weights. Since it was trashy, i was basically doing everything that i can. But, I made sure to focus on upper body, arms and shoulders.

My food intake.

Breakfast- Oats and HL Milk
Lunch-4 slices of wholemeal bread, ayam percik wing, tuna 1 serving according to can, 2 sausages.
Tea Time/Pre Workout- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter.
During Workout-Water, lots of it.
Post Workout- 1 serving of Steffi Peanut Butter, 2 soft boiled eggs.
Dinner- Rice 1/4 cup, tofu, beef, fish, cabbage and cauliflower.
Supper- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter, Tuna, HL Milk.

Hurm, if that's not enough protein, I wouldn't know how much more i need to add. So far, eating all of that food managed to take me away from the aches I felt after a long break of training. So, I guess I'm eating the whole thing correctly.

Feel free to comment.

This post has been edited by Kyoyagami: Jun 5 2008, 09:33 AM

Again yesterday I had managed to workout once more. But, since the program for my training isn't really finalised yet, I decided to do some light weights and focused on back and legs. No cardio was involved because I felt that the need for cardio should be when I'm cutting. My goal now is to bulk up to 80kgs, and then start cutting.

Routine
Very very trashy workout. I focused more on the back rather than the legs. The leg machines weren't that helpful, as somehow it felt broken. Lat pulldowns, tricep extensions are included and works well for me.

My Food Intake
Breakfast- Oats and 2 eggs
Lunch-Nasi Goreng with beef, garlic and 1 egg. (yes yes, my mom forced me to eat this.
Tea Time/Pre Workout- 2 slices of wholemeal bread, blackcurrant jam.
During workout- Water
Post Workout- 3 eggs.
Dinner- 1/2 cup rice, minced beef, lots of tofu, sawi, chicken wing (leftover from tuesday eating)
Supper- HL Milk.

The supper sucks because I had no mood to eat yesterday. So i decided to say milk is enough. Based on targets, I need 44g of Protein per meal. And that, is really tough.

Yesterday's workout was back in routine. Though I have lost some strength levels, but most of my workouts are back in order and I've incorporated new workouts too.

Workout

Dumbbell Bench Press
2x12 20 lbs
2x12 30 lbs

Straight arm Dumbbell Pull Over
2x12 20 lbs
1x12 23 lbs

Upright Barbell Row
3x12 10kg

Seated Dumbbell Palms Up Wrist Curls
3x12 10lbs

Dumbbell Shoulder Press
2x12 20lbs
1x12 23lbs

Dumbbell Alternate Bicep Curl
2x12 20lbs

What I ate
Breakfast- Oats, 2 eggs
Lunch- 4 wholemeal bread, lots of chicken meat, lettuce.
Teatime/Pre workout-2 servings of tuna and 4 wholemeal bread.
Post workout- 3 eggs.
Dinner- 1/2 cup rice, chicken, tofu, sawi, fu chuk, a bit of ikan jenahak.
Supper- Pasta with fu chuk.

I guess the food was good for me. I had fun with the training since its structured already. but I should monitor it so that I don't forgot that 3 week limit of the same routine. I'm hoping the food I take is according to what I calculated, cuz bulking up another 10 kg's now might seem harder than before, especially with a bad body fat percentage and underdeveloped leg muscles.

Don't hesitate to comment on my workout.

Today is back and legs day. Although, I felt abit lazy doing workouts today. Maybe its cuz of the break on the saturday and sunday that I have never been able to adjust to before. But still, I managed to do some exercises until I got tired of it.

Routine

Lat Pulldowns
2x12 Level 6

Seated Row
2x12 Level 7

Dumbbell Squats
1x12 15 lbs
2x12 23 lbs
1x8 23 lbs

Leg Lift
2x10 right first, then left.

One Arm Dumbbell Row
2x12 35 lbs
2x12 35 lbs

Seated Row
1x12 Level 8
1x8 Level 8

My diet
Breakfast- Oats and milo, with 2 eggs soft boiled
Lunch- 4 wholemeal bread, lots of ayamas chicken, 4 lettuce leaves
Tea time- 2 bananas, 4 wholemeal bread, 2 servings of Peanut butter.
Post workout/Dinner- 3 eggs soft boiled, tofu, chicken, siew bak choy, little bit of fish, 1/2 cup rice, tomato beans.
Supper- Teh Ais and 5 eggs soft boiled. was at the mamak stall. so go figure.

During workout, I felt a bit tired compared to earlier times. Maybe I'm a little fatigued out and less on the sleep problem. Suppose to sleep 8 hours, but sumhow managed a 6. I know2. Tonyte I'll be early, no worries. hehe.

Feel free to comment. Thanks for reading.

---

Added on July 11, 2008, 5:30 pmI realised its been a month since I last updated.

So here goes.

within that 1 month, I'm pretty much positive that my muscles has grown well. Evidence is thru the back area, considering my shirt feels tighter now. Perhaps the frame has expanded further abit.

The sad part, is taht I'm also growing out a belly that I really dislike now. That's cuz my largest pants are only 32 inches, and I'm crossing that already. huhuhu.

Workout during the month was anabolic, but now I changed back to my old routines. The anabolic worked obviously, but I'm mixing things up so that I'm not bored. To add abit more, i'm also doing treadmill for calorie burning (hoping it helps.)

Maybe I'll update again next time. Thanks for reading.

This post has been edited by Kyoyagami: Jul 11 2008, 05:30 PM

Here's a little meal update of what I usually take in nowadays

Breakfast= 1 bowl of oatmeal, 1/4 cup of milo. (On work out days, 2 half boiled eggs)
Snack= 2 apples
Lunch= 3/4 slices of wholemeal bread, choices of 2 burgers, lean chicken meat, 5 sausages, lean red meat.
Tea time= 2 slices of wholemeal bread, peanut butter
During Workout= Water
Post Workout= 3 Hard boiled eggs
Dinner= half plate/ serving of rice, home cooked lauk. (The variations differ a whole lot)
Supper= HL Milk.

So far, my upper body has increased, according to how my clothes don't really fit anymore. With the upcoming puasa month coming, I would like to stop my workout for that month, and resume back once Raya comes. So during the last few weeks, I will be squatting, doing shoulder presses and focusing on increasing strength and mass.

See ya!

dude, if you're growing tummy means that there are too much carbs in your diet. try to introduce more protein in your diet. remember the 1g per bodyweight(lbs) protein law.

mind to post up your profile?

His goal is to bulk up so no worries with that tummy... To many protein also will make you fat. Not all the protein can be absorb in our body..

Yeah, bulking at the moment, so won't be really cutting anytime soon. The prob here is I know my protein intake is a bit less. Unsure of my carb and fat intake. Though, i should say that somehow,my ratio more looks like

30 protein/ 30 fat/ 40carbs.

Profile eh? Haven't checked myself in a while. I even forgot my height. I'll do my best.

After a month's hiatus of not attending in the gym, I will be going back soon. Tonyte should have the status report on my training again.

Major Goal: Lats and Pecs. Minor: Biceps and shoulders. Hidden Goal: Hamstrings.

Workout regime: Dumbbell Squats, dumbbell bench press, lat pulldowns. In heavy volume.

Food intake
Breakfast: 2 soft boiled eggs, oats and milo.
Lunch: 2 pieces of tortilla, 1 chicken keel in wraps.
Teatime/Preworkout: 2 white bread with peanut butter, 1 egg.
Post workout: 2 boiled eggs.
Dinner: Unsure of what my mother will cook, but will follow high protein, high fat, low carb ratio.
Supper: HL Milk and some other things I can think of.

Current Weight: 71kg
Height: 172cm.

Hoping everything goes well for my training later.

This post has been edited by Kyoyagami: Oct 6 2008, 11:31 AM

It felt great to get back in the gym. But there were definitely a few problems encountered.

Workout:
Dumbbell Squats
1x12 7lbs (warm up)
2x12 12 lbs each
3x12 15 lbs

Bench Press
2x12 10kg
3x12 15kg

Seated Row
2x12 Level 7
1x10 Level 8
1x12 Level 8
1x11 Level 8 (failed the last one)

After that, I felt like puking. Felt like I had too much in my stomach that nothing was done with. So, i took some time to adjust myself by jus sitting on the chair and relaxing and controlling my breathing. Overall, very satisfied with my workout, but I know I can do more next time.

yo dude. is that cable seated row? thx

Well, its not cable for sure. but the machine there says seated row. And the target muscles were lats and teres.

Let me check it up for a bit.

Edit: I did a check, at bodybuilding.com, and there is no seated row machines. Its similar, but a more accurate thing to say would be its the opposite of a bench press machine. instead of pushing it, you pull it.

This post has been edited by Kyoyagami: Oct 8 2008, 08:47 PM

Today i resumed training again. Bad move. Was still weak from Monday's training. And my body still aches. Nonetheless, here's what happened.

Dumbbell Shoulder Press
1x12 7lbs
5x12 12.5 lbs

Dumbbell Curls
1x12 7lbs
2x12 10lbs

Machine Shoulder Press
2x12 level 6
1x10 level 7
1x8 level 7
1x4 level 7

My food
Breakfast-Oatmeal, Milo, 2 eggs
Lunch- KFC Snack Plate
Tea time-2 white bread, 1 boiled egg
Post workout-2 boiled eggs
Dinner-Rice, fu chuk rolls, tomato beans, sawi, hash browns
Supper- Unsure yet.

Not very satisfied, but understandable. As observed, i've been quite weak already. But I'll get back up for sure.

Monday's Workout

bench press

2x12 10kg
2x12 15kg
1x11 20kg
1x12 20kg

Seated Row
2x12 level 7
2x12 level 8

Dumbbell Squats
2x12 15lbs each

Food
Breakfast: oat, milo, 2 half boiled eggs
lunch: chicken keel in tortilla wrap
tea time: 2 slices of bread with peanut butter, banana, 1 boiled egg
postworkout: 2 boiled eggs
dinner: rice, beef, chicken soup, cabbage and cauliflower
supper: milk, some fries (hungry at 12.50am. LOL)

Remark:
Had fun, but I do wish i did more than just 12 sets of workout. will try to include more on wednesday.

wah lao eh....
KFC snake plate ah?
wowzers....

i mean, i myself eat KFC everyday but only the chicken.
You eat the mash etc ah? Somemore midnite eat fried carbs (fries)

The fries was for fun since I havent had for a while. And yeah, the KFC i took the whole lot. I felt a little guilty, but what to do. I managed to shave off the mashed potatos though. But the bun was hard to resist.

yesterday's workout

Dumbbell Shoulder Press

1x12 7.5 lbs (each) (warmup)
2x12 12.5 lbs (each)
2x12 15lbs (each)

Dumbbell Curls

1x12 7.5 lbs (Warmup)
2x12 10lbs

Food
breakfast= oats, milo, 2 soft boiled eggs
lunch= 2 slices of wholemeal bread and chicken breast
tea time= banana, 2 slices of wholemeal bread, tuna, 1 boiled egg
post workout= 2 boiled egg
dinner= Rice, sambal beef/daging dengdeng, cabbage, fishball and fuchuk rolls soup
supper= Milk, cheese twist.

Remark= Incredibly weak. Unsure why. Also got lazy along the way. Sigh...

Past week's workout

Dumbbell bench press
1x12 7.5lbs (warmup)
2x12 12.5lbs
2x12 15lbs
2x12 17.5lbs (New record)

Barbell Squats
1x12 no weights (warm up)
2x12 20 lbs
1x12 30 lbs

Seated Row
1x12 Level 5 (warm up)
2x12 Level 7
2x12 Level 8

Food
Breakfast= Oats, Milo, 2 half boiled eggs
Lunch= Beef tortilla wrap.
Tea time=Banana, 1 boiled egg, tuna and whole meal bread.
post workout= 2 boiled eggs, tuna
Dinner= Rice, fu chuk rolls, fishballs, cabbage
Supper= Milk.

Remark= Though the food is horrible, I liked what I managed to pull off on that day. Will make better for warm up weights, and today will improve further.

Monday Workout

Dumbbell bench PRess
1x12 10 lbs (warm up)
2x12 12.5lbs
2x12 15lbs
2x12 17.5 lbs

Barbell Squats
1x6 Empty (warm up)
2x5 20 lbs
2x5 30 lbs
2x6 40 lbs

(I decided going for low reps. I just felt like a change of heart. At least I could push out the 40 lbs this time. )

Lat Pulldowns
1x12 level 5
2x12 Level 7

(Then I heard a loud sound on the machine so I avoided it and did seated rows)

Seated Row
2x12 Level 8

Food
Breakfast- oats and Milo.
Lunch- 2 wholemeal bread, roasted chicken
tea time- oats and milo tarik, 2 half boiled eggs
post workout- nothing
Dinner- Rice, Rendang Ayam, rendang Udang, Sawi cooked with Oyster sauce.
Desert- Secret Recipe Moist Choc Cake (Mom's birthday. )
Supper- Mee Goreng.
Before Sleep- HL Milk.

Remarks: In glorious form, I cheated quite a lot. But then again, it's my mom's birthday. So who cares. Hoping that wednesdays workout will be better. Calves hurt during monday's workout, which maybe is because of the lack of protein on the weekends.

Workout was the sh*t. I meant in a bad way because I was totally being unstructured. Though the areas I hit were my arms, forearms, shoulders, and abs, what I did was too trashy for me to believe that anything went into impact. In fact, I even did The Magic 50 (Found at Rosstraining thanks to Pizzaboy) but only for 2 rounds, and only to pancit after that.

Food
Breakfast= Oats, milo, eggs half boiled
Lunch= Grilled chicken breast wrapped in Tortilla
Tea time= Oats, 2 bananas, 1boiled egg.
Post workout= 2 boiled eggs.
Dinner= Black Pepper Steak with fries.
Supper= Beef soup. Lots and lots of beef.
Before sleep= Milk.

So yeah, even the food at dinner was glorious again. Thanks to my cousins taking my family out for my mother's birthday. So, I had fun with the food, but horribly trashy traning. Lacked in motivation, but then again that maybe because I am going back to MMU to continue studies again. So, hoping this works well later.

Workout

Dumbbell Bench Press
1x12 10lbs (warmup)
2x12 12.5lbs
2x12 15lbs
2x12 17.5lbs
1x8 20lbs (the 9th one I couldn't really take the dumbbell up with my left hand)

Squats
1x6 empty
2x6 10kg
(i stopped because my calves were still painful. And it's been a week already.)

After this, i had a very trashy moment since my biceps and abs were still in pain sadly. but i did lat pulldows, seated row, and the pec machine.

food
breakfast=oats, milo, 2 half boiled eggs
snack= 1 big banana
lunch= stir fry beef in tortilla wrap
tea time= oats, banana, 1 boiled egg
post workout= 2 boiled eggs
dinner= rice, fuchuk rolls and fishball soup, mix vege of cauliflower and cabbage, hash brown. then a cup of milk
supper= keropok lekor
before sleep= milk

Hah, the 20 lbs benchmark was broken. but I was afraid of lifting it up in fear of my back giving me problems. But still, i had fun. If only my other body parts weren't in pain...

Today, I ate like a whole lot. There was an open house celebration in the office so yeah, i took a whole lot of fat and protein with me.

Sad case was that my workout only consisted of shoulder presses and curls. And that's it. reason was because the time was getting late.

So yeah, friday will be the last day at work, so the last day also at gym until I get the chance to get back later at MMU. Wish me luck summore!

Weight: 73.5kg
Previous: 73 kg.

New semester, new training. After a week hiatus, I decided to go back to the gym at melaka and resume my training.

Workout
Dumbbell bench Press
1x1X Very light weights.
2x12 15 lbs

Bench Press
3x12 30 lbs
3x12 40 lbs
3x12 50 lbs (New record, since the last rep only felt a little bit harder to push)

Upright barbell Row
2x12 20 kg (new record,the last was just 10 kg's)

Sit Ups
I can't remember how many times, but hopefully near 30.

Food
Breakfast: Oats, 2 half boiled eggs.
Lunch: rice, Ayam goreng kunyit, taugeh, tofu
Teatime: Cake and Milo ( i noe, i cheated a bit)
Post workout: 2 half boiled eggs
Dinner: Same as lunch.
Supper: Gulps of HL Milk.

Happy with results! 5 months working out at company's gym paid off. and now my chest hurts, will resume training on wednesday.

Current Weight: 74 Kg, previous 73.5kg

This post has been edited by Kyoyagami: Nov 11 2008, 05:01 PM

Food on 11th november 2008

Breakfast: Koko krunch, HL Milk.
Lunch: Rice, stir fry beef, taugeh
Teatime: cake, water
Dinner: same as lunch
Supper: Chipster (yeah i noe. Just wanna finish stock up)

Wednesday's training was trashy. I only completed 1 round from The Magic 50 HIIT. The 2nd one failed miserably. then I was doing chin ups, and I could not lift myself up at all.

Did sum shoulder presses along with the machine. The machine attained a new record. So on friday I should be good to go.

Registered for gym, but will only open next wednesday. Expecting huge turn out.

Food
Breakfast: Oats, Milo, 2 eggs
Lunch: Rice, ginger chicken soup, tomato beans with egg
Tea time: 4 slices of wholemeal bread, spreads of Anchor Butter.
Dinner: Same as lunch, but added 2 eggs as post workout.
Supper: 3 slices of bread, spreads of Anchor butter, HL Milk, Vitagen

Skipped training today. didn't really eat much. Just that the lunch and dinner was a bit more on the protein side. I got lazy and it was raining at melaka.

registered for gym. Opens next wednesday. Can't wait to use the dumbbells.

Today was a day where I decided to use all of my body's muscle to do weights that I know I can lift and I don't stress myself up. Since I prefer to train at the gym at night, I'm waiting for my chance on wednesday when it opens again.

Food
Breakfst= Roti Telur, Teh Ais
Lunch= Ayam goreng kunyit, rice, cabbage
Tea time= 3 slices of wholemeal bread, butter
Post workout= Nothing.
Lunch= Replaced the chicken with sweet and sour beef
Supper= Will decide later.

Forgot to post my diet on saturday and sunday. Damn.

Now back in the nightly gym. And it feels fabulous.

Dumbbell Bench Press
1x12 5kg (warm up)
2x12 13 kg
2x12 10 kg
2x12 15 kg

Bench Press
1x12 22.5 lbs (warm up)
2x12 40 lbs
1x12 50 lbs
1x10 50 lbs

Chin up, 3 times. I noe, its horrible.

Then i did some back workout. used cables, seated row.

Food
Breakfast: oats, milo, 2 eggs
Lunch: rice, ayam goreng kunyit, cabbage.
teatime: 3 pieces of wholemeal bread (anchor butter spread, do not buy, has trans fat), HL Milk
Dinner: 2 eggs, same as lunch but more on chicken.
Supper: same as tea time.

Felt terrific after the bench press. Body was aching. Good sign. Stupidly, I wanted to use the 10 kg plates on the dumbbell, but did it wrongly. Could've just used 2 5kg ones. Damn.

Skipped workout on monday, and then wednesday was a case of me sitting home doing HIIT. Though, not much of it. I think I'll be staying home more often considering I am stuck with papers.

3 sets of Magic 50. burpees reduced to 5.

Food
Breakfast: Usual
Lunch: chicken soup, rice, cabbage
tea time: 3 breads, butter, milk
dinner: same but minus cabbage and an omelet
Supper: same as tea time.

My left bicep sort of in pain at the moment. So hoping it does recover so I can do something on friday. Its either lifting or continue with the HIIT i just found.

This post has been edited by Kyoyagami: Nov 29 2008, 01:22 AM

4th round of Magic 50 and I cursed. So I stopped. My heart was pumping like mad though. But it's ok. I felt good.

Some burpees before.
Magic 50 3 rounds.
4th round ended at Burpee number 5.

Food
Breakfast: Usual
Lunch: rice, chicken, beef, sawi
tea time: 3 bread, butter, jam, vitagen
dinner: same as lunch, minus chicken
supper: 2 bread, butter, jam, pepsi. (I cheated, I noe. I craved)

I felt good. Gonna kill that tummy very soon if I keep this up.


This post has been edited by Kyoyagami: Dec 4 2008, 11:11 AM

Added 2 rounds of burpees yesterday. didn't have dumbbell, so couldn't do Magic 50.

Food
Breakfast: usual without eggs
lunch: rice, sambal potatoes, chili chicken
tea time: None
Dinner: Same as lunch
supper: Milk.

Going on horrible diet phase. considering I stay in my room too much now, and walk when I'm headed to class, don't see the need to consume very much. This is the problem with doing a research paper. heh.

I hate not having consistency. But that's what I'm currently in. Yesterday added 50 burpees, and 60 star jumps. Made them multiple rounds.

Food
breakfast: oatmeal
lunch: rice, beef, sambal potato
Tea time: nothing
dinner: same as lunch
9 sumthing: Popcorn
10 sumthing: Roti telur.

Ok, I sort of cheated abit yesterday, that's cuz I went out. man, I jus need Eggs only next time.

its hard to tell yourself to work when you're stuck with a research paper. But when able, I will update my journal once a while.

Normally eating very standard basic portions of meals. Lunch and dinner is normal. But tea time and supper may eat and may not.

yesterday, I told myself to not visit the gym and spend at least 10 minutes working out at home. And it is now stuck as a daily regime in my head.

100 Star Jumps
200 Jumps
10 Pushups
10 Situps

I'll be adding burpees today. Food portions are like normal rest days during my bodybuilding days. I'd probably get back to gym when I'm working later.

Goal: Eliminating the flabby stomach!

1 year later...

barbell bench press
1x12 20kg
1x12 25kg
1x12 30kg

Squats
1x12 20 kg
1x12 25 kg
1x12 30 kg

Dumbbell Curls (both arms, full swing)
1x12 7.5kg
1x12 10kg
1x12 12.5kg

Wednesday is to do back and legs, although I did do squats. And to think of how better to get rid of my flabs. First pack is visible though. haha.

Gosh, a year later only I'm updating. haha. My diet is a little off

Breakfast: Oats, a glass of HL milk
Snack: Banana or apple
Lunch: 2 pieces of bread, 200gms of Chicken
Pre workout: Oats
Post workout: NONE
Dinner: Anything my mother cooks and chalks up on protein.
Supper: I need to start thinking of protein foods.

And I'm trying not to use Whey for this. So again, wish me luck lads. Back at 71kgs compared to the loss to 64kgs.

Dusting this workout log because I need me motivation!

Meals so far:

Breakfast: Koko Krunch with milk, HL Milk 1 glass, 2 half boiled eggs.
Snack: 1 banana
Lunch: Half a wrap. Made of tortilla, steamed with 2 slices of cheese, chicken stirfried in Butter, a little dash of mayo and some greens. WONDERFUL.
Pre workout: The other half.
After workout: 1 banana, 2 eggs
Dinner: chicken rice, chunks of chicken (I'm looking at 15g of protein for this), stirfried bokchoy with fishcakes.
Supper: Fried egg white (yolk was used to make mayo), 2 small pieces of Shihlin street Snacks (Due to its high content of Sodium, i'm having a fever. Hanjing sungguh)

Workout plan:

Warm Up
Arm Circles

Bench Press
1X8 Bar only (20kg)
2X6 20kg
2X6 23.2kg
1X6 25kg

Upright rows
4X6 14 kgs (Bar was 5, so that makes 19)
1X5 19 (Pancitted at this time)

Squats
1X8 Empty
2X5 20kg

(By the 2nd set, my traps were killing me. Had to stop. Still is killing me in recovery. huhu)

This post has been edited by Kyoyagami: Sep 6 2011, 12:06 PM

Due to fever, i didn't really do much. kinda had trashy food too. Lets see how different today is.

7 September 2011

Meal Plan:
Breakfast: Koko Krunch with Milk, 250ml HL Milk, 2 quarterboiled eggs (Its not half. I think the tupperware problem)
Snack: None
Lunch: Taiwan Shihlin Street Snacks' XXL Crispy Chicken (Well, 75% of it.)
Pre workout: 2 eggs
Post workout: An apple
Dinner: Rice, meats, sawi.
Supper: Just HL Milk.

Workout:

Arm Circles

Bent over Dumbbell Row (The twist was that I was lying flat on a bench and pulled up from there)
1X8 10 kg dumbbells (each)
3X6 12.5kg
2X6 15kg

At least I know I can still do 15kgs with ease.

Dumbbell Squats
1X8 10kg
4X5 15kg

This was tough because of the injury on Monday. So it was only for 4 sets.

Tricep Extension Machine
1x8 Level 2
2x5 Level 3
1x5 level 4

My triceps are now killing me.

Back Row Machine
1X8 Level 5
4X5 Level 7
1x5 Level 8.

Level 8 is good.

I stopped and had an apple afterwards.

This post has been edited by Kyoyagami: Sep 8 2011, 09:32 AM

8 September:

Breakfast: Nasik Lemak, telur goreng, Ayam, teh tarik
Snack: None
Lunch: Briyani with 2 pieces of chicken. 1 breast 1 drumstick.
Tea time: None
Post workout: Apple
Dinner: Rice, fish, chicken soup, vege, fishcakes
Supper: wantan mee and the leftover chicken soup.

It was 1Malaysia food day I tell ya.

Workout:

Stairmaster
Level 11 until 100 calories was burned

The stride machine with those hand thingies.
15 minutes at level 8.

That was the short cardio session i had because I had to go to Midvalley. Also, its because the treadmills were occupied. But I had fun and was sweating regardless.

9/9/2011

Breakfast: Koko krunch, milk, 2 half boiled eggs
Snack: None
Lunch: 75% of my homemade wraps, Goodday Choc Milk
Pre workout: The 25% of my wrap and 2 boiled eggs
Post workout: Apple
Dinner: Rice, briyani rice (trust me, small portion), ayam masak merah, kembong fish, stir fried ginger beef, cabbage, chicken soup.
Supper: Mee goreng Mamak (Well, 25% of it only)

Workout:

Arm Circles

Squats:
1x8 empty
2x5 20kg
1x5 22.5kg
1x5 25kg
1x5 27.5 kg

Bench Press
1x8 empty
2x5 20 kg
1x6 22.5kg
1x5 25kg
1x5 27.5kg

Upright Rows
1x 14kg
5x5 24kg

Then i had my apple and did my deliveries. WOO! THis workout was fun.

Tomorrow Im having my first healthy breakfast

Breakfast: Oat, Milo & Half boiled eggs.

Can you suggest me what can I have for Lunch & Dinner.

Diet structures really depends on your body. If you see that I eat a lot of times throughout the day, look at the quantity. Its quite small.

For me, i'm on a high protein, high fat and low carb diet. That's my style. So for you, since you wanna maintain, you can do the same. Just that the quantities may be lesser, or you can skip some snacks away. Just remember not to gorge.

Nasik, a type of meat, a type of vege should suffice. Tambah benda lain tuh mengada karang. haha.

Due to high fever, i'll be back at the gym tomorrow. No updates. hehe.

bro, not to offence but why is your progress on weight is slow?

march30 2010
Squats
1x12 20 kg
1x12 25 kg
1x12 30 kg

are you on any program or so ? just my curiosity

sept 5 2011
Squats
1X8 Empty
2X5 20kg

Because I stopped doing squats due to loss sense of direction. huhu. Was obsessed with getting lean that I forgot what I was supposed to be good at. haha.

haha.. you're on low reps,high poundage ?looking to increase strength ya? happy gyming xD

yup. Rippetoe. hehe. I used to do high reps but low poundage. Wasn't that motivating. haha.

7 September 2011

Due to the high fever i felt, workout wasn't so intense. But i still pushed to do the necessary to cure my headache. (THANK YOU ENDORPHINES)

Meal Plan
Breakfast: Koko Krunch, 2 halfboiled eggs, milk
Snack: None
Lunch: Sandwich wrap of beef this time. Minus vege. Air suam. (mau tahan lama, drink hot water My dad's good old advice)
Pre workout: 25% of the wrap, 2 boiled eggs
Post: 1 long ass banana
Super later dinner: Snack Plate KFC. And I couldn't finish the last piece of chicken because sudah masuk angin. So was sort of sad.

Workout

Dumbbel Lateral Raise
1x8 8lbs (Merely for fun)

Squats
1x8 empty
1x5 22.6kgs
2x5 25.1kgs
1x5 27.6kgs
1x5 32.6kgs (This was revenge. And this was awesome)

Bench Press
1x8 empty
1x5 22.6kgs
1x5 25.1kgs
1x5 27.6kgs
1x5 30.1kgs
1x5 32.6kgs (JYEAH!!!!!)

Was supposed to upright rows, but i passed because of the condition i was in.

Here's to hoping thursday is a good cardio one!

Owh darn, I forgot to update my log after Friday. At the very least. hahaha.

Ah its ok, i'll do it on Monday night I hope. I've got lots of crap going on. just that I must not forget my focus of my upper body strength. I'll also be adding Kickboxing as my tuesday and thursday routine since its fitting. 8 classes for RM 120 is not bad eh? hehe.

The funny thing I was doing with myself was that I know I still weigh at 70kgs. The cool part was checking out my abs and it seems MORE visible then ever. BURN FLABBY FAT BURN!!!

19 September

Workout Plan

Arm Circles

Bench Press
1x8 Empty
1x5 25kgs
1x5 27.5kgs
1x5 30 kgs
1x5 32.5kgs
1x5 35kgs.

I was so close to doing 37.5kgs for fun. Serious. I'm hoping to get 40kgs VERY SOON.

Dumbbell Upright Rows
1x8 10kgs each (Warm up for Upright Rows)

Upright Rows
5x5 19kgs

Butterflies (Machine)
1x8 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11
1x5 Level 12
1x5 Level 13 (The last rep was close to failure)

Shoulder Press
1x8 Level 7
2x5 Level 8

And I was out! Good training tho. Hoping for the soreness to kick in asap, especially the shoulders.

Good 15 minutes run on treadmill. I was aiming for 150 calories in less than 15 minutes and I got it. I was conserving a little energy for the kickboxing session I had afterwards, and I need to improve my endurance on that.

But diet you can say was crap.

Breakfast: Oats, Milk
Snack: none
Lunch: Stir fried Beef, Maggi goreng no sayur and telur dadar (Bukan selalu.... )
Pre workout: NONE
Post: Apple
Dinner at 10 pm: chicken shreds, rice, half a fish, taugeh.

And today is cheating day for me. Roti telur, WEndy's. Of course i'm cheating.

And I only did squats today!

1x10 bar
1x5 25kg
1x5 27.5kg
1x5 30kg
1x5 32.5kg
1x5 37.5kg

SO DAMN CLOSE TO 40 KGS!!!!! Gonna love the squat this Friday. Gotta break it back!

Didn't do my other workouts as I believe the kickboxing took its toll. huhu.

---

Added on September 25, 2011, 9:39 amMIssed friday training because my abs and body was still adjusting to the ache from the Kickboxing class on thursday. Also, i need a really proper diet. huhu.

This post has been edited by Kyoyagami: Sep 25 2011, 09:39 AM

AWW YEAH!!!! I'm BACK 40 kgs (without Bar)

Squats
1x10 Empty
1x5 31.8kg
1x5 33.3kg
1x5 36.8kg
1x5 39.3kg
1x5 40kg

WOO!

Bench Press
1x8 empty
1x5 31.8kg
1x5 33.3kg
1x5 36.8kg
2x5 40kg

I felt confident after the squats, so I did more. And yeah, I managed. But with quite a number of grunts. haha.

Pec Flys
1x10 level 7
1x5 9
1x5 10
1x5 11

After that, pancit, got my PS3, and went home .

---

Added on September 29, 2011, 9:09 amYesterday was Back day. Along with quite a number of cheat meals (Open houses, that stuff), here's what I did. And its a little sad.

Lat Pulldowns
1x8 Level 6
1x5 Level 7
1x5 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11

Back Rows
1x9 Level 7
1x5 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11

And that was it. I didn't include Pull ups because the food I ate didn't giev me that much of energy to push on. today's kickboxing day, so that'll compensate. Need to get used to sore triceps and biceps really. huhu.

Can't wait for Squats again!



This post has been edited by Kyoyagami: Sep 29 2011, 09:09 AM

Friday:

Dumbbell Curls:
1x8 11.25kgs (each on both hands)
2x5 12.5kgs
3x5 15kgs

I know I should do more compounds since my bodysize is not that big, but frankly I think my biceps are puny and should be given extra care. That and shoulders too.

Upright Rows:
1x8 13kgs (With bar)

Only once because I was figuring out what else to do.

Standing Military Press:
1x8 Bar only
1x5 2.5kgs
1x5 5kg
1x5 7.5kg
1x5 10kg
1x5 12.5kg

I actually like Military Press, but my strength on this is so weak that I have issues. Especially knowing the fact that the bar is not that stable anymore and office being cheap, won't really replace that squat rack soon.

With that, i've figured out what I should do. I'm gonna take on the advice of 1 body part per week for the next 4 to 6 weeks so to see the growth that I've got under stronglift's guidance. I could be wrong, so do correct me.

Mondays:Squats, Bench press, Pec Flys
Wednesdays: Back Row Machine, Lat Pulldowns, Pull Ups, and I need 1 more I believe. Back is abit underdeveloped.
Fridays: Upright rows, Dumbbell Curls, Standing Military Press

Tuesdays and Thursdays: Kickboxing along with Box Pushups and Tricpe focused Dips using a Box.

Record broken again!

Bench Press:
1x8 Empty
1x5 31.8kg
1x5 34.3kg
1x5 36.8kg
1x5 40kg
1x5 42.5kg

Squat
1x8 empty
1x5 31.8kg
1x5 34.3kg
1x5 36.8kg
1x5 40kg
1x5 42.5kg

Pec Fly
1x8 Level 7
1x5 9
1x5 10
1x5 11
1x5 12

Then pancit. haha.

As a reward, I had KFC for supper (Chicken Breast and Rib only) and this morning nasik lemak. No more rewarding food no more. hehe. So going to think of how to manage kickboxing later.

DEADLIFT DAY! Since no one was using the power rack, I decided to take the damn bars off and made sure I could get some deadlifting done. The deadlift replaced the Pull ups that I intended to do.

Lat Pulldowns
1x8 level 5
1x5 Level 7
1x5 Level 8
2x5 Level 10 (terskip. haha)
1x5 Level 11

Seated Rows
1x8 Level 5
1x5 Level 7
1x5 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11

DEADLIFT!
1x8 Empty
1x5 31.8kg
1x5 34.3kg
1x5 36.8kg
1x5 39.55kg
1x4 41.8kg (lost my grip at the 5th one, so had to just put it down)

It was damn good and I can feel my back the sores and wonders. Decided to add some conditioning training for kickboxing classes, so hoping that burns off more fat and gives me the endurance I need. Good to know that I need to improve my grip too since I was damn sure I could deadlift a lot more.

Friday was good. A little bit of wastage in energy. But still good.

Barbell Curls (This was really for the Laughing)
1x8 Empty
1x5 2.5kg
1x5 5kg
1x5 7.5kg
1x5 10 kg
1x5 12.5kg

Upright Rows
1x8 14 kgs with bar
5x5 24 kgs

Closed Grip Standing Military Press
1x8 Empty
1x5 5kgs
1x5 7.5kgs
1x5 10kgs
1x5 12.5kgs
1x5 15kgs

Not bad. I realized that I should have used Closed Grip because all this while I was doing wide grip. Wide didn't feel so nice in terms of form though. After changing, it clicks. Now to see if I can get 40kgs (with bar) on a Standing Military Press. Then I'm closer to lifting people up. haha.

I wish that I rajin update my journal like you. Hahaha

Keep up the good work bro!

Rajin but not as lean as you susah also bro. hahaha. But yeah, i need to do this so I don't want to lose my sense of direction again. Must be disciplined!

Too close of a grip on the military press, brings a lot more triceps into the workout, keep it to a degree where when the bar is lowered, your Hans are parallel to the ground( elbows 90 degree)

Ah, thanks for the tip mang. I need that for the shoulders. They're quite neglected. huhu.

Friday basically focuses on Shoulders, Traps and Biceps and Triceps. It is isolation, i understand, but I think these parts quite underdeveloped compared to every other workout I do on the other days.

try doing only shoulders and tris.

Shoulder presses are a compound, but if you want an overall polished look, you also need to focus on the side and rear delts. keep your trap training to back days and focus solemnly on delts if you feel that it is your weakest body part

Ah ok, i'll see what i can fit in first.

Penumbuk Besi Monday.

More records broken. Though, the Pec Flys could be better. huhu.

Bench Press
1x8 Empty
1x5 36.8kgs
1x5 39.3kgs
1x5 40kgs
1x5 42.5kgs
1x5 45kgs

WOO! That one was nice.

Squats
1x8 Empty
1x5 36.8kgs
2x5 40kgs (terskip. haha)
1x5 42.5kgs
1x5 45kgs

Pec Flys
1x8 Level 7
1x5 Level 10
1x5 Level 11
1x5 Level 12
1x5 Level 13
1x2 Level 14 (PANCIT!!!)

A nice reward on tuesday morning, Roti Tampal.

I'd call yesterday the "Takut want to break record day."

Pull ups
1x4 body
1x3
1x3
1x3
1x2

Yes, my pulls ups are that bad. Wasn't really wide angle, its more on comfortable shoulder lengths. But at least this does feel better than lat pulldowns. I believe I can do more. I did more on a lower pull up bar, but that felt weird.

Deadlifts
1x8 empty
1x5 36.8kg
2x5 40kg
1x5 42.5kg
1x 45kg

Seated Row
1x8 level 5
1x5 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11
1x5 Level 12

This should be how I want to arrange my workouts. I understand that on back days i should do a little more, but I'm happy with this arrangement. Will stick with this from now on.

btw..managed to gain weight since u started out?