Yesterday(Thursday) workout, working on ARMs.

Warm up jog at treadmill 10minutes

(Triceps) Cable Two Arm Tricep Extension 12x4
(Biceps) Cable Hammer Curls - Rope Attachment 12x4

Leg Machine(Dont know what name already) 12x4

(Triceps) Cable Two Arm Tricep Extension 12x4
(Biceps) Close-Grip Standing Barbell Curl 12x4

(Abs) Reverse crunch 12x4

Guess that I need to go gym earlier so will have more time to do more sets.

try to split your workout for lower and upper body.

Means, like one day totally upper (chest, shoulder, arms)
then another day lower(abs, legs, etc..)?
Sometime i feel my training bit mess up also. Cause no personal trainer.

yeah. Btw i train abs almost everyday de:D

Today's workout (Monday)
Major: Chest
Minor: Triceps

Barbell Bench Press 12x4 (Really ain't easy, seems like I'm so weak)
Machine Incline Bench Press 12 x 4 (Shoulder is weak doing this)

Reverse Grip Tricep Pushdown 12x4 (Just notice I only did this for triceps)
Reverse Crunches 25x2

Incline Dumbbell Bench Press 12x4
Pectoral Machine 12x4 (Arghh.. hardly can finish this)

Cruches 25x4 (After do abs feelin nothing also)

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Added on June 30, 2008, 10:01 pmDiet for today
Preworkout: 4 spoon Oat + 1 spoon Milo + 1 scoop glucose, 2 eggs
Postworkout: 1 scoop ON's Whey Protein
Breakfast: 3 slices of raisins wholemeal bread + 1 slice of cheese
Lunch: Chicken chop with fries and salad (hehe.. )
Tea: 1 scoop ON's Whey Protein, Yogurt(1 hour later)
Dinner: Normal meal with rice, chicken and vege soup.
Supper: 2 eggs

I saw some post about bulking and cutting in bodybuildings. I just wondering, is my diet and exercise correct for me to gain weight?
Of course I want the size and shape.

This post has been edited by Kelv: Jun 30 2008, 10:01 PM

Bro, train with a spotter, it is much better, mentally it helps a lot! ..
Do you take ur breakfast right after your workout? If it is then i think it should be fine,or else, add in some protein?

your diet looks ok to me though, well i`m still learning.

Talking bout spotter, yesterday first time I assist others. I'm still new into bodybuiding.
I go to gym in the morning, preworkout around 615am, postworkout around 830am, breakfast around 915am.
Cause I didn't see any progress like you did. Perhaps it ain't that fast.
You active in sport(basketball). I only a consultant sitting in office, haha.

perhaps we can train on friday morning?

I am not active in basketball liao, only once a week now..

the on whey protein drink..do u drink 1 bottle or 1 cup everytime after workout?

It depends on the scoop right?

No pics?

No progress yet, no pics
Anyway, yesterday (Wednesday) went for a crappy workout session.
Tomorrow will go gym again. Diet still the same.
Weight still around the same. Was wondering do I need to increase to 3 scoops of ON's whey protein and MORE protein intake?
Sad case for a hard gainer like me.

You will see progress when you post your pic ....i`m going tomorrow morning!:D see if you are going, perhaps we can share some tips..

Well, then I can consider go morning. How we both can identify each other than?
I guess I'm so far one of the thinnest guy in the morning at FF. Haha.

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Added on July 4, 2008, 12:50 amJust back from yam cha.. afraid not enough sleep and cant wake up early tomorrow.

This post has been edited by Kelv: Jul 4 2008, 12:50 AM

haha yeah true also, maybe u can call me next week gua, i didn't see ay super thin guy in FF this morning! hehe

What time you went? I went this morning, from 750am to 9am.
Crappy workout again. Didn't had enough sleep.

I went at 6:30 left at 8:30am

I went last monday morning, and tonight plan to go as well. Got Body Jam class at 730pm right?
Recently still doing the same workout and diet... still havent see any improvement.
Whey protein almost finish half tube already.
Was wondering should I change to Mass Gainer..

Eh, going tonight? I am going too, if interested we can meet up la hehe...why go class? do weights!

Because of dota, miss the class. But when I reached there, I see the class aint fun also.
Spooky, how to indentify you then?