Hey, I'm 17 this year and I started working out in August 2007, but back then i wasn't serious about it due to a busy schedule and poor motivation. I started taking it seriously in February this year.


anyways, my goals are to bulk up (I look very skinny, but i weigh freaking 69 kg), Toned body, Lean Muscles, Strength. I need some tips and comments on a proper diet and workout techniques.


Profile
Age : 17 (still schooling, doing my SPM this year)
Height : 176 cm
Weight : 69 kg



Current Diet

Morning Before School, Light Breakfast
2 slices of bread, jam + butter or peanut butter + jam, Water

Breakfast in School, 11 am
Rice, Chicken/Fish/Beef, Fried Egg, Vege (I eat alot)

Lunch in School, 1.20 pm (I eat a heavy breakfast and I don't really eat lunch)
Fruits

Tea Time after school, 4.15 pm
Bun and Protein Shake, Mass Gainer, 3 tablespoons

Dinner, 8 pm
Rice, Meat (whatever my mum decides to cook), Vege, Egg (half-boiled or fried), Tofu

Supper, 10 pm
Protein Shake, Mass Gainer, 3 tablespoons


On weekends,

Light Breakfast at 10 am

Lunch (same as the 11am breakfast on schooldays) at 1.30 pm
Protein Shake, Mass Gainer, 3 tablespoons right after lunch

Tea Time at 4.30 pm

Dinner at 8 pm

Supper at 10 pm




Gym Schedule

I Hit the gym at least 3 times a week, sometimes 4.


I am on Rippetoe's Workout



Workout A

3x5 Squats
3x5 Bench Press
3x5 Deadlift

3x8 Pull-Ups
3x8 Dips
3x10 Decline Ab Crunches



Workout B
3x5 Squats
3x5 Standing Military Press
3x5 Pendlay Rows

3x8 Pull-Ups
3x8 Dips
3x10 Decline Ab Crunches


I hardly do cardio. not as much, now that my high school sporting days are over. I used to represent my school in Handball, Football, Water Polo and Athletics


Pictures



August 2007





May 2008








July 2008













This post has been edited by veekster: Jul 29 2008, 10:43 PM

Thats not bad... If you're complaining bout ur weight y still taking mass gainer? lol. How bout pictures from this yr?

Arm Workout

Standing DB Curls, 5 sets of 10
Standing Barbell Curls with Ez Curl Bar, 5 sets of 10
DB Hammer Curls, 5 sets of 10

Tricep Pushdowns 5 sets of 15
Seated Tricep Pullovers, 5 sets of 10
Tricep Bench Dips (Sometimes), 5 sets of 10


Chest Workout

Bench Press, 5 sets of 10
Inclined Assisted Bench Press, 3 sets of 10
Cable Crossovers, 5 sets of 10


Back Workout

Dead Lifts, 5 sets of 10
Arm DB Roll, 5 sets of 8
Seated Pulley Rows, 5 sets of 15
Lat Pulldowns, 5 sets of 15
Wide Grip Chinups, 5 sets of 5 (Hard for me)
Bent Barbell Rows, 5 sets of 10


Shoulder Workout

DB Lateral Raise, 5 sets of 15
Seated DB Military Press, 5 sets of 15

---

Added on July 6, 2008, 9:00 pmWell, because my ribs are still very visible. hahaha, i dont know how else.
and sorry, i made a date error, the last two pics are this year.

This post has been edited by veekster: Jul 6 2008, 09:00 PM

LOL DUDE, thats not rib, THATS OBLIQUE MUSCLE!

It is a muscle that is next to the abs!

U will have it if u have Low % body fat!

LOL, u got such a good base to start with!, i start with a flaten in fugly chest, small arm, skinny frame, and underweight

well its because i was very athletic since form 1. and from all that push-ups as punishment during sports training really helped me, i guess. haha

and i never knew bout the muscles next to the abs. so what do you suggest i do about it? because i seriously look very skinny

This post has been edited by veekster: Jul 6 2008, 09:54 PM

LOL! ppl work hard for oblique muscle and u want delete them away

you dont look skinny, if u look at my journal, then u know the defination of skinny!



SEE? he is so big but he has the oblique muscle! you msut maintain a low % of bodyfat to have them!

lol, u so lucky got nice body

Haha... I don't hav any obliques yet... Well I'm 17 too. My progress around 12 days ago.

http://www.youtube.com/watch?v=hotdBruC960

wow you have serious biceps. haha nice work

will update tonight after today's gym session

---

Added on July 7, 2008, 7:09 pmChest Day

Bench Press

44.6 kg x 15
49.2 kg x 12
53.8 kg x 10
58.4 kg x 8
63.0 kg x 8
67.6 kg x 6



Inclined Assisted Bench Press

(minus the bar weight)

20.0 kg x 15
24.6 kg x 10
29.2 kg x 8

(weak)




Cable Crossovers

40 lbs x 10 (7 sets)




DB Press

30 lbs x 10
35 lbs x 10
35lbs x 10

---

Added on July 9, 2008, 5:41 pmArm & Ab Day


Standing DB Curls

25 lbs x 10
25 lbs x 10
25 lbs x 10
30 lbs x 5
30 lbs x 5
25 lbs x 10
25 lbs x 10


Standing Ez-Barbell Curls

(minus the bar)

9.2 kg x 15
13.8 kg x 10
13.8 kg x 10
18.4 kg x 8
18.4 kg x 8
13.8 kg x 10
13.8 kg x 10

Tricep Pushdown

50 lbs x 15
50 lbs x 15
50 lbs x 15
60 lbs x 8
60 lbs x 8


Seated Tricep Pullovers

35 lbs x 15
35 lbs x 15
40 lbs x 12
40 lbs x 12
40 lbs x 12


Abs


Decline Bench Sit Ups

with 10 lbs plate, 5 sets of 20


Reverse Crunches

5 sets of 20


Leg Raises

5 sets of 20


This post has been edited by veekster: Jul 9 2008, 05:41 PM

Very distinct improvement! Keep it up v!

thank you so much. i actually need more advice on my workout
anyone?

good job bro!!

thanks

If so hard to grow ... Isn't it bad to do cardio ? Later it burns away your muscle the situation becomes worse ...

This is going to be a bit long so bear with me.

I'm not going to comment about nutrition because my knowledge is not good enough for that.

But looking at your gym session, it's a pathetic to say the least. You train legs SOMETIMES? Dude are you serious?

You have a whole day for arms and abs?

Here's what I suggest. Get rid of your current gym training. Bodypart splits are not for you.

Take a look at Rippetoes, it is one of the best if not the best training program for someone who is relatively new.

Ditch your current program, get on Rippetoes and you will have results. And don't be a ***** with your legs.

Sorry for the harsh words, but that's how it is. You won't make significant gains on a program like this.

i wont say body split workout is bad for anyone new but its not the best either
and how can u be sure rippetoe "will" give him results
anything can happen with whatever workout he chooses

I am using body-split though, will try new training very soon as i have been with it for 2 months. I have tried some other low reps and heavy training and it didn't really do anything for me. So i tried with slightly lighter weight but more reps and i am getting result from it. I think u just need to see what is suitable for u. Again, i may be wrong as i`m still learning too. I think what I am training is consider HVT gua.

This post has been edited by Sp00kY: Jul 12 2008, 05:59 PM

I'm not saying he will not get any gains on his current split, I said he won't get significant gains. Big difference.

Just take a look at his current split, it's pathetic. Each body part is trained once a week, he trains legs 'sometimes', need I say more?

Rippetoes has been proven to work, people around the world have made significant gains from it. Some of them were past beginner level, yet still made great gains on it. It packs on serious mass (reported gains of up to 40lbs) provided you eat very well. More often than not people don't gain and blame their program, yet fail to see that it's their nutrition that's slowing them down.

Rippetoes has you doing full body workout 3 times a week, you squat 3 times a week, your whole body is being stimulated 3 times a week. If you stick to the program, and eat well, you will see significant gains.

The only time it is appropriate for you to use a bodypart splits like bodybuilders is when.........you are a competing bodybuilder. Either that, or you have significant amount of experience in training that you need something new to stimulate gains.

But for now, split training is not for him.

As for you gtoforce, next time just research a little before giving me that attitude.

err...seriously wat attitude?
im just giving away opinion...
wat if i try rippetoe and it didnt work
lets just say that is the case...then where do i go

well thanks for dropping by and giving your opinion. i shall be doing my research. appreciate it

hey, keep up the good work!

Rippetoe'll work relatively well with most people, at the beginner levels. Problem is at higher levels, it becomes ridiculously difficult to complete a beginner's routine because the weight progression pace has increased to a level that's only adaptable to beginners or genetic freaks. Can't understand?

For a beginner who just started with 100LBS, it's much easier for him/her to progress to 200LBS;
Compared to a veteran trainee who's been lifting 500LBS to move to 600LBS.

See what I'm getting to? If you can complete a beginner's routine (which is incidentally or IRONICALLY, what you'll notice in more advanced training progs, it becomes more simple, with either higher volume or more weights) you'll find yourself breaking a tremendous plateau.

Get me?

Tried out Rippetoe's workout A today as suggested. started off light


Bench Press
3x5 55 kg


Squats
3x5 100 lbs


Deadlift
3x5 80 lbs


Pull-Ups
3x8 bodyweight


Decline Ab Crunches
3x10 25 lbs


any comments?

you........have a phenomenal bench compared to the rest of your lifts.

Same here, I can bench more than I can squat:). Perhaps that I am still new to squats..

work on your squats, your deadlift and bench will go up

Benching more than you squat is not something to be proud of, it means something is seriously wrong.

hahaha maybe i didnt attempt to try more weight on squats
but you see, i've been benching once a week for almost 6 months.
i'll try more on the squats tmrw



as of today, i went for a short arm and ab workout


Hammer Curls 5x10, 20 lbs

Standing DB Curls 5x10, 25 lbs

Tricep Pullovers 5x10, 35 lbs

Tricep Pushdown 5x10, 60 lbs

Decline Ab Crunches 5x12, 25 lbs

Leg Raises 5x20

Yeah you haven't been squatting frequently so I guess that explains the situation. My comment wasn't aimed at you though, it was aimed at the other guy, sorry if you were offended.

I thought you're on Rippetoes?

haha nono, its fine. none taken

but yeah, i didnt do any proper arm workout, so i wasnt really satisfied. haha

Dude, seriously?

Please don't mess with the program. That's the problem with everyone, they think they need 982137 curls for big arms.

Do you know that to put on 1 inch of muscle on your arms, you need to gain around 15lbs of muscle all over your body?

Compound exercises = big arms. Until you reach a very advanced stage, there is no need for you to have a whole day to train arms. If you are really stubborn, just add in 3 sets of curls each time you train.

Haha, I am not proud or whatsoever with it ....it is my first time doing squats too tat is why my weights are so light...

wat if a guy only train his arms? does he need 15lbs all over his body in order to gain 1 inch? curious....

This post has been edited by Sp00kY: Jul 16 2008, 10:15 PM

oh i never knew that, thanks for the heads up. will be back to the program tmrw
but wait, i dont get how it works actually. there is a workout A and B right? so how i go about this?

No matter what, you still need 15lbs all over your body. If that wasn't the case, those people who curl 2837 times a week will have the biggest biceps ever

You are supposed to train on 3 non-consecutive days a week. So let's say Monday Wednesday and Friday, Monday workout A, Wednesday workout B, Friday workout A, next Monday workout B etc etc

If I'm not mistaken..Rippetoe's program is something like:

Week I
Monday - A
Wednesday - B
Friday - A

Week II

Monday - B
Wednesday - A
Friday - B

Week III
Follow 1st week

Yoh...so many isolation exercises....why you want the pump is it?

It's not really necessary. Furthermore the concern will be more about, how well can you perform next in your upcoming workouts?
I'd rather not go about more isolation workouts, maybe just a few bicep curls and dumbbell pullovers, won't hurt but that's about it.
Pull-ups are okay though

well, back to rippetoe's workout program tmrw

Gonna start on Workout B

anyways i have a question, can i use the smith machine to do my standing military press?

This post has been edited by veekster: Jul 20 2008, 08:29 PM

I explain to you how this works alright?

Your delts is meant to move 360 degrees. Try rotating your shoulders, see they move in a full circular motion right?

But the smith machine, only moves up and down.

Restricting isn't it if for your delts?

Listen to him.

And never use the smith machine

thanks for the advice guys appreciate it

anyways, just came back from gym. here is what I did today


Rippetoe Workout B


Dips
5x5, Bodyweight


Penlay Rows
3x5, 90 lbs


Squats
3x5, 114 lbs


Standing Barbell Military Press
3x5, 40 lbs


Pull-Ups
I tried to add 15 lbs, and i could only do one. hahaha so it was back to bodyweight
5x5, Bodyweight


Decline Ab Crunches
3x10, 25 lbs plate


Leg Raises
3x10

hey. squat first please. follow what rippetoe says

well you see, people were using the barbells for other exercises, so i didn't want to waste time standing around

my weight gainer protein is going to finish, shall be ordering ON 100% Whey 5lbs from reyzai.

workout A tmrw ! cant wait

hit the gym today


Workout A


Squats
Warm-up set, 100 lbs
3x5, 138 lbs


Deadlift
Warm-up set, 100 lbs
3x5, 120 lbs


Bench Press
Warm-up set, 94 lbs
3x5, 124.3 lbs


Decline Ab Crunches
3x10, 25 lbs


Bicep Curls
3x5, 30 lbs


Tricep Pullovers
3x5, 40 lbs


I couldn't do Dips. I couldn't lift through the pain from the workout on monday

This post has been edited by veekster: Jul 23 2008, 09:44 PM

oh looking good there. work harder!

I'm gonna be a b****

My bro who was 16, did deadlifts 3x5 @ 135LBS, 5x5 squats @ 115LBS and benched 95LBS at a bodyweight of 154LBS, first time he lifted weights.

Better bust your ass

Everyone has different genes. Your brother is very lucky and blessed to have good genes.

Tell me about it. Bloody mesomorph kid can run 40 in 5 seconds and doesn't even train! Blooody kicks a futsal ball into my face from the other end of the court and it'll still come flying faster than a plane. Thank you dad for the genes!
YEH!!

40 in 5 seconds? I assume you're talking about 40 yard dash? If so 5 seconds is kinda slow, or am I wrong?

it's actually pretty fast...but maybe some people can do better lah.

This post has been edited by pizzaboy: Jul 24 2008, 06:58 PM

Oh cause I'm always reading on those American high school kids doing like 4.6 40 and I'm like wtf!

Anyways we're getting off topic

i was feeling quite sick yesterday night. havent been getting enough sleep. so i couldn't do much and i had to decrease my weights for my squats cause my quads were really killing me, but i increased for penlay rows and standing military press. time to catch up on sleep over the weekend, will be back on monday


Squats
3x5, 100 lbs


Penlay Rows
3x5, 100 lbs


Standing Military Press
3x5, 45 lbs


Pull-Ups
3x5, Bodyweight


Decline Ab Crunches
3x5, 25 lbs

This post has been edited by veekster: Jul 28 2008, 07:48 PM

went to the gym today feeling pumped. increased my weight for every exercise, feeling good about it. took my protein before gym and will be taking again after i post this up



Squats
Warm-up set, 100 lbs
3x5, 158.3 lbs


Bench Press
Warm-up set, 100 lbs
3x5, 139 lbs



Deadlift
Warm-up set, 100 lbs
3x5, 131 lbs


Decline Ab Crunches
3x10, 25 lbs plate


Pull-ups
5x5, Bodyweight


Bicep Curls
3x5, 35 lbs

Added progress pictures on page 1 for July 2008. do check it out, and comment. thanks


This post has been edited by veekster: Jul 31 2008, 08:07 PM

hit the gym today, lowered my squat weight. my quads were killing me. haha


Squats
3x5, 120 lbs


Pendlay Rows
3x5, 90 lbs


Standing Military Press
3x5, 50 lbs


Dips
5x5, Bodyweight


Pull-Ups
5x5, Bodyweigh


Decline Bench Ab Crunches
3x10, 25 lbs plate


Leg Raises
3x10


Bicep Curls
5x5, 30 lbs


Tricep Pullover
5x5, 40 lbs

Can you power yourself over the pain in the quads?
I really don't recommend people that just start, to reduce weights.....if possible that is.

You'd be very surprised to know that you can actually push through the pain. Depends on whether or not you want to and dare to. Your body definitely can.

Is it pain or soreness in your quads? I'd put my money and say it's soreness.

If it's soreness, just push through it. Pizzaboy is spot on, there were days where my legs were sore and I didn't feel like going to the gym but I did anyways.

Next thing I know, I was hitting Personal Records

i'd say both of u let the man learn his stuff slowly. its better to learn to listen to your body

He has improved a tremendous amount. However, if you constantly listen to your mind speak, and not your body speak, you end up cutting yourself short of what you can really do.

And when you do that, you can't progress. Pain is the first hindrance. Break that and you're on the second level. And then progression comes. If one doesn't increase weights, fight past pain, increase reps, increase intensity, there will be minimal if any improvement.

well, its goddamn scary when doing my squats, feels like the weight is gonna crush you. but im feeling good today. its a saturday, gonna hit the gym after lunch, do my squats properly. thanks pizzaboy

This post has been edited by veekster: Aug 4 2008, 08:15 PM

well right now i am on ON 100% Whey, Cookies n Cream flavour. i take it twice a day. 1 scoop and 300ml of milk each time loving it. anyways, increased my weights for every exercise again. i hurt my quads doing squats. for my last set, i had to get my friend to support me a bit. dont think its anything serious. just gotta rub it down with counterpain. everything else was smooth. need to catch up on my sleep though. had only 3 hours of sleep last night.



Squats
Warm Up set, 100 lbs
3x5, 168.4 lbs


Deadlift
Warm-up Set, 85 lbs
3x5, 142.4 lbs


Bench Press
Warm-up Set. 70 lbs
3x5, 145 lbs


Standing Military Press
3x5, 60 lbs


Pull-Ups
5x5, Bodyweight


Decline Bench Ab Crunches
3x10, 35 lbs plate

that is what i always aim to do too, increasing weight by 2.5~5kg every week..

You HURT yourself doing squats? Be very careful yeah, there's a difference between soreness and acute pain.

I know you're tempted to just push through the pain and finish the squats, but it's not worth it.

Consider getting checked by a doctor if the pain persists