thanks for the advise


This post has been edited by apengfx-: Jun 11 2008, 06:33 PM

11/6/2008 workout : back, biceps and calves
-----------------------------------------------------

Lateral Pulldown 3 x 15 @ 40lbs

Cable Rows 2 x 15 @ 40lbs

Hyperextensions 2 x 20 @ Body Weight

Barbell Curls 3 x 15 @ 15lbs

Alternate Dumbbell Curls 2 x 15 @ 15lbs per/dumbbell

Seated Calf Raises 3 x 20 @ 30kg



This post has been edited by apengfx-: Jun 13 2008, 05:33 PM

13/6/2008 workout : legs, shoulders and abs
-----------------------------------------------------

Leg Extension 3x15 @ 40lbs

Hamstring Curl 3x15 @ 30lbs

Leg Press 3x15 @ 30kg

Shoulder Press 2x15 @ 10kg

Side Lateral Raises 3x15 @ 10lbs per dumbbell

Rear Lateral Raises 3x15 @ 10lbs per dumbbell

Lying Leg Raises 3x20 @ BW


Diet
-----


Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit

Morning Snack
+ Maggi Mee kari
+ 2 glass of water

Lunch
+ White rice (nasik separuh)
+ Sardin
+ Raw Salad
+ 1 glass of water

Pre- Training
+ 2 egg omege 3..white only
+ 1 glass of water
+ 2 scoop of whey

Post- Training
+ 2 Full Egg
+ 1 apple
+ 2 scoop whey

Dinner
+ Salad
+ Carrot
+ Sardin
+ Whole meal bread

Pre-bed time
+ Egg
+ whole meal bread + peanut butter
+ 2 glass of water.

avoid having too much carbs prebedtime, take the bread out and if you can afford it, get casein protein
not much protein in your meals, especially your breakfast cant afford to skip out on protein there

Your routine looks very brief, where/how did u get it?

try the squat and deadlift, they will help you in the long run

Just wanted to give my opinion, many people dont lift with the correct technique and form the first time(or the first few attempts) they lift get someone to evaluate your form and most importantly lift with intensity, if your workout is brief fine but make sure every rep counts avoid lifting with the intensity of a sick old nanny

JIB-89, i follow one program at bodybulding.com.

http://www.bodybuilding.com/fun/krisgethin_guide8.htm

this week will start doing the squat..slow slow first..to buildup some strenght.

this is my resistance and HIIT routine for this week and next week

Monday (Resistance Training) Chest, Triceps & Abs

Incline Flyes 3x15
Flat Dumbbell Press 3x15
Flat Flyes 3x15
Dips 3x15
French Press 3x15
Bench Dips 3x15
Cable Pushdowns 3x15
Crunches 3x20

Cardio 20 minute..cycling at the gym

Tuesday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Wednesday (Resistance Training) Back, Biceps & Calves

Lat Pulldown 3x15
Reverse Grip Pulldown 3x15
Bent Over Rows 3x15
Hyperextensions 3x15
Barbell Curls 3x15
Alternate Dumbbell Curls 3x15
Reverse Grip Rows 3x15
Standing Calf Raise 3x15

Cardio 20 minute..cycling at the gym

Thursday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Friday (Resistance Training) Legs, Shoulders & Abs

Leg Extensions 3x15
Squat 3x15
Hack Squat 3x15
Hamstring Curls 3x15
Shoulder Press 3x15
Arnold Press 3x15
Rear Raises 3x15
Hanging Leg Raises 3x15

Cardio 20 minute..cycling at the gym

Saturday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Sunday

Rest

i ask the trainer in the gym to show me the right way to do before i do the exercise. so that i can do it the right way and avoid unnecessary injury

This post has been edited by apengfx-: Jun 16 2008, 08:52 PM

Monday 16/6/08 Chest, Triceps & Abs

Incline Flyes
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Flat Dumbbell Press
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Flat Flyes
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Dips
FAIL!! Banyak berat badan.. tangan tak larat nak angkat lagi

Bench Dips
2x15 @ Body Weight

Cable Pushdowns
1x10 @ 10lbs (warn up)
1x10 @ 20lbs (warn up)
3x15 @ 30lbs

Crunches
3x20

cardio
20 min cycle

Diet

Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit
+ 1 scoop whey protien

Morning Snack
+ 2 slice Whole meal and peaut butter
+ 2 glass of water

Lunch
+ Oatmeal
+ Oren
+ apple
+ Salad
+ 2 glass of water

Pre- Training
+ 3 egg, 2 white only, 1 with york
+ 1 glass of water
+ 2 scoop of whey

Post- Training
+ 3 egg, white only
+ 2 scoop whey

Dinner
+ Salad
+ Tomato
+ cabbage
+ Timun
+ Chicken breast( goreng using nonstick pan, no oil)
+ Betik
+ 2 glass of water


Pre-bed time
+ 1 egg
+ Papaya
+ 2 glass of water.



This post has been edited by apengfx-: Jun 18 2008, 09:17 PM

Wednesday (Resistance Training) Back, Biceps & Calves

Lat Pulldown
1x10 @ 10lbs (warm up)
1x10 @ 20lbs (warm up)
3x15 @ 40lbs

Reverse Grip Pulldown
1x10 @ 10lbs (warm up)
1x10 @ 20lbs (warm up)
3x15 @ 40lbs

Bent Over Rows
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Hyperextensions
3x15 @ Body Wieght

Barbell Curls
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Alternate Dumbbell Curls
1x10 @ 5lbs per dumbbell (warm up)
1x10 @ 10lbs per dumbbell (warm up)
3x15 @ 20lbs per dumbbell

Reverse Grip Rows
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Standing Calf Raise
3x15 @ 30kg

Diet

Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit
+ 1 scoop whey protien

Morning Snack
+ Bread and sosej
+ 2 glass of water
+ air soya

Lunch
+ Kacang bendi
+ dada ayam stim
+ Potato
+ kobis
+ 2 glass of water

Pre- Training
+ 2 scoop of whey

Post- Training
+ Roti
+ ayam percik
+ 2 scoop whey

Dinner
+ Salad
+ Tomato
+ white bread
+ 2 glass of water


Pre-bed time
+ 1 egg
+ apple
+ 2 glass of water.

This post has been edited by apengfx-: Jun 18 2008, 10:25 PM

Two weeks into resistance training, HIIT and proper diet.


perut not buncit like before..i can see my toe now

thank you very much to those have give me advise and tips.

i feel more confident with my self now

thank you very much guys..

still long way to go

This post has been edited by apengfx-: Jul 29 2010, 09:01 PM

wow, tummy also mising liao, chest also more TENG(hard) liao!

i see major improvement dude!

Right way to go!

thanks raindrops

tummy not missing la....only kempis a bit than before hehhe

gudluck in your bulking process raindrops

haha, so far my bulking no improvent

but must not give up, so many ppl journal all suceed in improving, I CAN TOO!

yup..dont give up..key to success is consistency..

ohoho..very long time no update..
this is my latest update..with not very consistence training (stop for a while some time)..emm..have to be more discipline..


This post has been edited by apengfx-: Jul 29 2010, 09:01 PM

Grats man,your belly reduced a lot!

What were your measurements then and now?

hehhe..thanks friend..
em..i didnt measure it..hehhe

need suggestion and opinion.

i want to have lean muscle and not to big..ngam2 for my body only..

which style suit me if i want to build lean and rip muscle..
1) use more weight and do 8~12rep perset
or
2) use "sedang2/sedap2" not to light and not to heavy weight and do more reps per set

thanks

Bro,

If u aiming to become lean ala model beach look type of body...I suggest u cut down on ur cardio and Lift big now...

Since u have no experience with free weights yet(i presume), go for sedang2/sedap2 for a month or 2 to get the feel and practice the right form.

A more efficient way to lower bodyfat is MUSCLEMASS ~! Concentrate on that and strength training ~!

#1 I suggest u cut down on ur cardio and Lift big now...
from my understanding ..go for cardio and increase more weight..right?

#2 go for sedang2/sedap2 for a month or 2 to get the feel and practice the right form.
a bit confius with this and advice #1 ..heheh

Concentrate on that and strength training ~!
what mean by "that" = #1 or #2...kindly advice

thanks N0el

you will be surprised on how much those fitness model or even actors can do on their exercise.
i mean, they can bench as much as bodybuilders.
for me, that's not "sedang2" weight. if im free ill link you to Hugh Jackman workout. he's not freaky isnt he

Chow

Wow bro, turun 10kg eh. Congrats! Inspired seh.

I just started my quest in January09, now dah turun from 85kg to 80kg.
Hopefully tak plateau before reaching 70kg. Hehe.

i hit 71kg on january..but then increase to 73kg..hehhe
start my jouney on mei 2008..but not to consistence and discpline.em
need to be more discpline after this



This post has been edited by apengfx-: Mar 13 2009, 10:36 PM