Apr 13 2008, 06:34 PM, updated 14y ago
2012: Changing style of training. Sticking to 4-day split. Going for more compounds.
Progress as of January 2011
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Chest (DB incline bench press)
Shoulder (DB incline rear lateral raise)
Back (BB bent over row)
Abdominals (machine total abdominal)
Legs (machine leg press)
Big dips are during my deload period. Progress seems to be good except for shoulders
Shoulder (DB incline rear lateral raise)
Back (BB bent over row)
Abdominals (machine total abdominal)
Legs (machine leg press)
Big dips are during my deload period. Progress seems to be good except for shoulders
My 2008 introduction:
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My workouts consists of 3 day rotation:
Day 1: Chest & biceps
BB bench press (flat, incline, decline)
DB bench press (flat)
DB pullover
Cable standing fly
DB curl (warm up)
BB preachers curl
BB curl
Hammer curl
Cable curl
Day 2: Shoulder & triceps
BB shoulder press
BB behind neck press
DB front raise
DB lateral raise
Cable rear lateral raise
Cable front lateral raise
BB upright row
BB shrugs (the only back workout I do the same day as shoulder & triceps)
Triceps dip
BB triceps extension / skull crusher
Cable pushdown
Day 3: Back & waist
Wide grip chin up (warm up)
Wide grip cable pull down
Lever bent-over row (not doing this now because the gym I go to doesn't have a spot for this)
Seated row (wide and narrow grip)
DB bent-over row
45 degree hyperextension
Vertical leg raise
Incline sit up
DB side bend
Quadriceps, hamstrings, calf (once a while I'll work them out, i.e. when I'm not scheduled for marathons or just plain laziness
)
Sled 45 degree leg press
Sled hack squat
Cable lying leg curl
Seated calf raise
Usually after gym, I'll try to jog for half an hour.
Diet
8.00am: Milo / soyabean + oatmeal / 2 slices of bread with peanut butter
10.00am: A gulp of milk from the fridge / 1 slice of bread with peanut butter
12.00pm - 1.00pm: Economy rice. Amount of chicken usually a third of the packet
Pre-workout (3.00pm - 4.00pm): 1 scoop of whey + carbs e.g. buns, cakes (between lunch & here is the only time I'll allow some vices like indulging in ice-creams
)
Post-workout (5.00pm - 6.00pm, before jogging): 1 scoop of whey
7.00pm - 7.30pm: Home food, but amount of meat similar to lunch
10.00pm: Used to take 2 to 3 egg whites, but now taking a cup of milk instead
Current physical profile: 5'7" (170cm), 67kg, waist circumference 31"
Physical profile when I started going to gym in December 2002: slightly less than 90kg, waist circumference 38"
Day 1: Chest & biceps
BB bench press (flat, incline, decline)
DB bench press (flat)
DB pullover
Cable standing fly
DB curl (warm up)
BB preachers curl
BB curl
Hammer curl
Cable curl
Day 2: Shoulder & triceps
BB shoulder press
BB behind neck press
DB front raise
DB lateral raise
Cable rear lateral raise
Cable front lateral raise
BB upright row
BB shrugs (the only back workout I do the same day as shoulder & triceps)
Triceps dip
BB triceps extension / skull crusher
Cable pushdown
Day 3: Back & waist
Wide grip chin up (warm up)
Wide grip cable pull down
Lever bent-over row (not doing this now because the gym I go to doesn't have a spot for this)
Seated row (wide and narrow grip)
DB bent-over row
45 degree hyperextension
Vertical leg raise
Incline sit up
DB side bend
Quadriceps, hamstrings, calf (once a while I'll work them out, i.e. when I'm not scheduled for marathons or just plain laziness
)Sled 45 degree leg press
Sled hack squat
Cable lying leg curl
Seated calf raise
Usually after gym, I'll try to jog for half an hour.
Diet
8.00am: Milo / soyabean + oatmeal / 2 slices of bread with peanut butter
10.00am: A gulp of milk from the fridge / 1 slice of bread with peanut butter
12.00pm - 1.00pm: Economy rice. Amount of chicken usually a third of the packet
Pre-workout (3.00pm - 4.00pm): 1 scoop of whey + carbs e.g. buns, cakes (between lunch & here is the only time I'll allow some vices like indulging in ice-creams
)Post-workout (5.00pm - 6.00pm, before jogging): 1 scoop of whey
7.00pm - 7.30pm: Home food, but amount of meat similar to lunch
10.00pm: Used to take 2 to 3 egg whites, but now taking a cup of milk instead
Current physical profile: 5'7" (170cm), 67kg, waist circumference 31"
Physical profile when I started going to gym in December 2002: slightly less than 90kg, waist circumference 38"
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This post has been edited by felixlhy: Aug 29 2012, 09:43 PM
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