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 Yeahz's Journal @ Strength Training & Swimming, BADASS!

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TSyeah_guyz
post Jul 14 2008, 11:54 PM, updated 16y ago

o2 + co2= coo22 ^_^lll
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Ok, i've decided to start my own journal too, too ease the tracking of my workout progress laugh.gif

Yeahz's Current Stat
2008 July 14
Name: yeah_guyz
Gender: o0o
Height: 171cm

Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10

Measured at 2008 July 14
Chest 39"
Waist 37"
Hips 40.5"

Status-2009 July 5
Weight: 89kg
Body Fat: 31%
Chest 41"
Waist 39"
Hips 41"

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Own Reference
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Personal Log
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Goals:
Weight:70Kg
Body Fat: less than 20%
Better body shape
34" Waist

Weekly Workout
Monday: Strength workout
Tuesday: Swimming workout
Wednesday: Strength workout
Thursday: Swimming workout
Friday: Strength workout
Saturday: Swimming workout

This post has been edited by yeah_guyz: Jul 5 2010, 02:08 PM
TSyeah_guyz
post Jul 14 2008, 11:55 PM

o2 + co2= coo22 ^_^lll
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Week 1,Day 1
Monday, 2008 July 14


today will be the 1st day i started my program,but it was a bad day, as i had a insomnia night..only able to sleep at 5am =.= , awaken at 2pm sweat.gif

Strength Workout

Deadlift with 2 dumbbell
1x12x10kg(2x5kg)
1x12x6kg(2x3kg)

p/s 1st attempt of deadlift sweat.gif , i nearly exhausted after 1st set, so reduce to lighter weight

Dumbbell Squat
1x12x10kg
1x12x6kg

Dumbbell Lunges
2x12x6kg

Concentration Biceps Curl
2x12x6kg

Dumbbell Kickback(Triceps)
2x12x6kg

Push Up
2x12

Cross-knee Crunch
2x20

Quarter sit-up
2x12


Diet

2pm Brunch: 2 slice of whole wheat bread with peanut butter, 2 slice of whole wheat bread with Salmon spread

6.15pm Strength workout

8pm Dinner: Rice with vege+pork+taofu

11pm Supper: A slice of Salmon spread whole wheat bread

This post has been edited by yeah_guyz: Jul 17 2008, 11:45 PM
JIB-89
post Jul 15 2008, 12:22 AM

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how do you deadlift with 2 dumbells?
and how do you curl your triceps? tongue.gif
TSyeah_guyz
post Jul 15 2008, 12:38 AM

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QUOTE(JIB-89 @ Jul 15 2008, 12:22 AM)
how do you deadlift with 2 dumbells?
and how do you curl your triceps? tongue.gif
*
Why not?
http://youtube.com/watch?v=j8YJ_tfLPJQ

p/s she has a nice hips tongue.gif


haha, mixed up btw bicep and triceps tongue.gif
edited, thanks for enlighten
StrikeZ
post Jul 15 2008, 08:48 AM

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You sure one day is enough for your body to rest ?
Sp00kY
post Jul 15 2008, 09:12 AM

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I would recommend a split body workout.
TSyeah_guyz
post Jul 15 2008, 09:54 AM

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QUOTE(StrikeZ @ Jul 15 2008, 08:48 AM)
You sure one day is enough for your body to rest ?
*
yeah, swimming is not a intense excercise laugh.gif
i will only swim at low pace

QUOTE(Sp00kY @ Jul 15 2008, 09:12 AM)
I would recommend a split body workout.
*
i am just a beginer, Total Body 1st, after few weeks, will move into Split body smile.gif
pizzaboy
post Jul 15 2008, 10:00 AM

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QUOTE(Sp00kY @ Jul 15 2008, 09:12 AM)
I would recommend a split body workout.
*
why?
TSyeah_guyz
post Jul 15 2008, 10:06 AM

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QUOTE(pizzaboy @ Jul 15 2008, 10:00 AM)
why?
*
i guess that he think split workout can has more rest
pizzaboy
post Jul 15 2008, 10:18 AM

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yeah_guyz, you're a beginner I assume?

Go and train hard like hell. Just train like mad, and keep training past the muscular pain. Stop believing in overtraining and god knows what when you're a beginner. It doesn't happen so easily. If you swim, I assume your GPP is already reasonably good.

Don't worry so much about overtraining, and all the rest. Just makan, tidur, train, swim. It's not that easy to overtrain.
Sp00kY
post Jul 15 2008, 10:30 AM

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QUOTE(yeah_guyz @ Jul 15 2008, 09:54 AM)
yeah, swimming is not a intense excercise laugh.gif
i will only swim at low pace
i am just a beginer, Total Body 1st, after few weeks, will move into Split body smile.gif
*
It is ur wish to do total body or split body. The reason i recommend split body is because i find it more effective on me.I tried total body and realized that i do not know how to properly trigger the correct muscles which results in wrong training. Training is about urself on which u think suits u, this is my thinking la, u can keep trying and see which is the best smile.gif
TSyeah_guyz
post Jul 15 2008, 11:48 AM

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QUOTE(pizzaboy @ Jul 15 2008, 10:18 AM)
yeah_guyz, you're a beginner I assume?

Go and train hard like hell. Just train like mad, and keep training past the muscular pain. Stop believing in overtraining and god knows what when you're a beginner. It doesn't happen so easily. If you swim, I assume your GPP is already reasonably good.

Don't worry so much about overtraining, and all the rest. Just makan, tidur, train, swim. It's not that easy to overtrain.
*
haha, i love your post rclxms.gif Bravo!!!
current workout already made me exhausted...lol
i think will stick to my program 1st, and increase intensity per week/month

yeah, i am new in Strength workout, what's is GPP?mind to enlighten?

QUOTE(Sp00kY @ Jul 15 2008, 10:30 AM)
It is ur wish to do total body or split body. The reason i recommend split body is because i find it more effective on me.I tried total body and realized that i do not know how to properly trigger the correct muscles which results in wrong training. Training is about urself on which u think suits u, this is my thinking la, u can keep trying and see which is the best  smile.gif
*
You are what you think...haa
pizzaboy
post Jul 15 2008, 12:03 PM

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General physical preparedness. It refers to your ability to do physical tasks. Some people will low GPP find themselves tired and unable to perform their exercises explosively as they reach the later part of their training. It sort of like, stamina, endurance strength.

Many powerlifters and weightlifters will recommend that you do something to increase your GPP. Such as car push/pull, flipping a tire round and round and drag it about, doing Crossfit workouts (google if you don't understand what it means).

All these activities increase your cardiac strength and endurance abilities which will then translate to increase work capacity, which helps you involve more exercises in one session without getting tired too quickly. Yes ultimately you'll get tired, but the question is when? Within 15 minutes? Within 1 hour? 2 hours?

Ppl with higher GPP capacities are able to perform more tasks in a given amount of time. A beginner would struggle past a 45 minute heavy compound workout, but a higher level trainee would have no issues going past 1 hour of heavy training, then doing a little explosive finishing work. Eventually your GPP will increase and you'll be able to squeeze more explosive movements in a session.

And hey presto, a more powerful, strong, explosive athlete. Mind you though, this doesn't happen overnight, requires some real sweat and mental strength to push the limits.
jones007
post Jul 15 2008, 01:08 PM

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QUOTE(yeah_guyz @ Jul 15 2008, 12:38 AM)
Why not?
http://youtube.com/watch?v=j8YJ_tfLPJQ

p/s she has a nice hips tongue.gif
*
nice ass. but bad form
JIB-89
post Jul 15 2008, 01:29 PM

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What kind of strength routine you on? keep in mind that when you start to get more serious with it, you cant afford to train that often and you're gonna need more time to recover
Dont be to focused on split body routines unless you intend to do a BB routine
John91
post Jul 15 2008, 02:35 PM

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Are you a guy or a girl? 5kg dumb bell is too light... I'm 17 and I lift 10kg per hand easily. Plus you do too little sets. You gotta do hell lot more than that to lose weight.

P.s: Not meant as an insult, pointing out only.
TSyeah_guyz
post Jul 15 2008, 10:15 PM

o2 + co2= coo22 ^_^lll
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QUOTE(pizzaboy @ Jul 15 2008, 12:03 PM)
General physical preparedness. It refers to your ability to do physical tasks. Some people will low GPP find themselves tired and unable to perform their exercises explosively as they reach the later part of their training. It sort of like, stamina, endurance strength.

Many powerlifters and weightlifters will recommend that you do something to increase your GPP. Such as car push/pull, flipping a tire round and round and drag it about, doing Crossfit workouts (google if you don't understand what it means).

All these activities increase your cardiac strength and endurance abilities which will then translate to increase work capacity, which helps you involve more exercises in one session without getting tired too quickly. Yes ultimately you'll get tired, but the question is when? Within 15 minutes? Within 1 hour? 2 hours?

Ppl with higher GPP capacities are able to perform more tasks in a given amount of time. A beginner would struggle past a 45 minute heavy compound workout, but a higher level trainee would have no issues going past 1 hour of heavy training, then doing a little explosive finishing work. Eventually your GPP will increase and you'll be able to squeeze more explosive movements in a session.

And hey presto, a more powerful, strong, explosive athlete. Mind you though, this doesn't happen overnight, requires some real sweat and mental strength to push the limits.
*
thanks for the great info wub.gif

QUOTE(jones007 @ Jul 15 2008, 01:08 PM)
nice ass. but bad form
*
lol, sure nice
bad form? i am following her form
so any better form for deadlift? Link?

QUOTE(JIB-89 @ Jul 15 2008, 01:29 PM)
What kind of strength routine you on? keep in mind that when you start to get more serious with it, you cant afford to train that often and you're gonna need more time to recover
Dont be to focused on split body routines unless you intend to do a BB routine
*
yeah, thanks

QUOTE(John91 @ Jul 15 2008, 02:35 PM)
Are you a guy or a girl? 5kg dumb bell is too light... I'm 17 and I lift 10kg per hand easily. Plus you do too little sets. You gotta do hell lot more than that to lose weight.

P.s: Not meant as an insult, pointing out only.
*
LOL, you're so cute wub.gif
TSyeah_guyz
post Jul 15 2008, 11:09 PM

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Week 1, Days 2
Tuesday, 2008 July 15


yeah, swimming, i love swimming, dont you? wub.gif
Today was a bad day too, as the fcking insomnia at yesterday night, only slept 3 hours

Swimming Workout

Warm up
2x50(:15 Swim
4x25(:15 Kick

1x500(:60 Swim
2x50(:Drill
2x50(:Kick
2x50(:Pull

Warm-down
2x50(:Loosen
Stretch

Total: 1100m

Diet
8am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 3 spoon of oat

11am: Snack- 1 Slice of WW bread

2pm: Lunch- Rice with vege,taofu,chiken

5.30pm: A cup of milk

7pm: Swimming workout

9pm: Dinner- Roti Canai, Omelette, Fried Chiken Breast

11.30pm: A cup of milk

This post has been edited by yeah_guyz: Jul 17 2008, 11:45 PM
yeahs4.1
post Jul 16 2008, 09:33 AM

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QUOTE(jones007 @ Jul 15 2008, 01:08 PM)
nice ass. but bad form
*
yeah, it looks weird to me too. maybe because of the dumbbell, or different version of the deadlift that we normally do which is stiff-leg deadlift..

refer to this one:
http://stronglifts.com/how-to-deadlift-wit...oper-technique/

http://www.bodybuilding.com/fun/wotw52.htm
refer to "MATTA114'S Write Up", there are video for a proper deadlift under "WORKOUT A"

p/s: i'm thinking that it's her boobs that makes it looks weird, lol tongue.gif

anyway, your shouldn't take roti canai into your diet, dinner somemore. dont take heavy carb meal in your last meal, especially dinner. increase your protein intake too

This post has been edited by yeahs4.1: Jul 16 2008, 09:45 AM
TSyeah_guyz
post Jul 16 2008, 07:29 PM

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QUOTE(yeahs4.1 @ Jul 16 2008, 09:33 AM)
yeah, it looks weird to me too. maybe because of the dumbbell, or different version of the deadlift that we normally do which is stiff-leg deadlift..

refer to this one:
http://stronglifts.com/how-to-deadlift-wit...oper-technique/

http://www.bodybuilding.com/fun/wotw52.htm
refer to "MATTA114'S Write Up", there are video for a proper deadlift under "WORKOUT A"

p/s: i'm thinking that it's her boobs that makes it looks weird, lol tongue.gif

anyway, your shouldn't take roti canai into your diet, dinner somemore. dont take heavy carb meal in your last meal, especially dinner. increase your protein intake too
*
lol, i bet that you guy eying at her boob more than her form..haha tongue.gif

thanks for the link,it's help alot

today is my rest day ..1st strength workout made my muscle so sore, still not recover yet doh.gif

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