Dang.. I dont know how long I still need to train till can show progress picture. Anyway, are you into bulking or cutting now?

I need some comments and advise for my training below, feel free to comment. I have been training since 4th May 2008.

Before:
Height 178cm
Weight 63kg
4 May 2008


Now:
Height yawn.gif wink.gif
Weight 63+kg
21 June 2008


Goal: Increase Lean muscle and shed off fats. 

I do a mixture of machines and free weights. My routine: something like below la, but din follow exact coz sometimes tired.

Monday: Back
1) Body Combat 1 hour
2) Row Down 12 X 6~10 Sets
3) Front Row 12 X 5 Sets
4) Pull Down 12 X 3 Sets (seldom do)
5) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
6) Weight crunches 12 X 5 ~10 sets
7) Stretching

Tuesday: Shoulders
1) Dumbbell raise 12 X 5~8 Sets
2) Dumbbell one arm row 12 X 2~5 Sets
3) Arnold Dumbbell row 12 X 5 ~ 8 Sets

Wednesday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets

Thursday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets

Friday: Basketball
1) trying to put in cardio + Crunches here

Saturday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets
8) Seated Leg Curl 12 X 3 ~ 5 sets
9) Leg extension 12 X 3 ~ 5 Sets

* Almost the same as Wednesday but usually I do more bench press here

Sunday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets

Trying to increase my cardio to around 5 days a week each 30 minutes. The reason I did gradient 15% and speed 7km/h is because this is the most calories i get from the machine. I have tried doing 7.5km/h it shows lesser calories burnt. 30 minutes, i burnt 400++ kcal. Calculated by machine la.

Supplement: MT Nitro-tech, Syntrax 5.0 Matrix, BSN Cellmass, ON Whey, ON 100% Casein

Hi,
My leg day is on Friday. Sorry I didn't use that one in the first page anymore.
Yupp, i didn't attend body combat already, it is too tiring!:p

You didn't answer my question to your post in my journal.

Looking at the pics, you seem to be doing very well. Keep it up! Like your abs. Keep working on the chest tho.

i think u need to add more fuel to ur meals...

preworkout : may be try to add in like 2-3 scoops of oat meal
post : 1 scoop of whey WITH 2 table spoon of dextrose
breakfast - need more protein ... 3 slice of wholemeal bread wit pb = 15g only... may be u can try whey or whole bunch of eggs.

Eh... you take half scoop of whey only? My whey labels recommend me to take 3 tablespoons of whey per serving (25g) and 2 times a day on normal days, 3 times a day during gym days. I scared I overdose leh =.="

One scoop =~16 gm, hehe, however, half scoop gives me 12gm of protein. You can adjust it yourself:), however, this is how i take it My total protein for today from whey = 12+12+24+24+12 = 84gm.
This exclude the protein i get from my main meals or milks...