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

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

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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

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

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

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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

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

thanks

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

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?

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

haha nono, its fine. none taken

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

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?

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

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

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

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