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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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From: HeAv3N


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
TSyeah_guyz
post Jul 15 2008, 12:38 AM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Jul 15 2008, 09:54 AM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Jul 15 2008, 10:06 AM

o2 + co2= coo22 ^_^lll
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QUOTE(pizzaboy @ Jul 15 2008, 10:00 AM)
why?
*
i guess that he think split workout can has more rest
TSyeah_guyz
post Jul 15 2008, 11:48 AM

o2 + co2= coo22 ^_^lll
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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
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

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Jul 16 2008, 07:29 PM

o2 + co2= coo22 ^_^lll
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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
TSyeah_guyz
post Jul 16 2008, 08:45 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


QUOTE(JIB-89 @ Jul 16 2008, 07:48 PM)
how long u been training? Is this Your first time lifting weights?
*
yup, 1st attempt in deadlift,lunges,Squat
TSyeah_guyz
post Jul 16 2008, 10:08 PM

o2 + co2= coo22 ^_^lll
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Week 1,Day 3
Wednesday, 2008 July 16


Rest Day


Diet

3pm: Brunch- Salmon spread 2 slice of WW Bread, LF milk, Omellet(2 egg),vege
5.30pm: Apple
8.15pm: Fried chicken breast, vege,1 broiled egg

This post has been edited by yeah_guyz: Jul 17 2008, 11:44 PM
TSyeah_guyz
post Jul 17 2008, 03:01 PM

o2 + co2= coo22 ^_^lll
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lol, i am having my great lunch,yeah it tastes good

Frittata!!! wub.gif


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beware,, dont click the spoiler, otherwise hunger can lead you to death tongue.gif
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TSyeah_guyz
post Jul 17 2008, 03:22 PM

o2 + co2= coo22 ^_^lll
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QUOTE(iamyuanwu @ Jul 17 2008, 03:13 PM)
Oi, you post pictures but no recipe!!!
Apa ni.... make me hungry lah!
Recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe...
XD
*
lol, refer to here
recipe
http://busycooks.about.com/od/sausagerecip...confrittata.htm

Instruction
http://busycooks.about.com/od/breakfastrec...afrittatast.htm

but i didnt follow all the recipe, i dint use pasta

once all the thing done, i just remember that i forgot to put yogurt and milk...lol WTF

but it's still taste good, and easy to cook too

This post has been edited by yeah_guyz: Jul 17 2008, 03:24 PM
TSyeah_guyz
post Jul 17 2008, 04:05 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Sp00kY @ Jul 17 2008, 03:54 PM)
looks damn good lo, I am hungry now...
*
try and cook it, my 1st attempt..took me only 30min
and it taste good and healthy food, u can use any recipe as you like
TSyeah_guyz
post Jul 17 2008, 04:09 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Sp00kY @ Jul 17 2008, 04:06 PM)
I dont have an oven...maybe i should try using the microwave one tongue.gif
*
deng, microwave will do la sweat.gif
alot method actually, i saw there is people using gas to cook it with the pan and cover
try youtube, there alot method..lol

TSyeah_guyz
post Jul 17 2008, 11:12 PM

o2 + co2= coo22 ^_^lll
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QUOTE(Sp00kY @ Jul 17 2008, 04:20 PM)
Well, as an egg lover, as long as there's egg in it, everything will taste perfect. I was bored with plain chicken with bread, and I did omelet with strips of chicken!!! Nice!
*
i got no chicken in my fridge, tomorrow gotta go Jusco to get some
TSyeah_guyz
post Jul 17 2008, 11:56 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N


Week 1, Day 4
Thursday, 2008 July 17


yeah, swimming day again

Swimming Workout

Warm up
2x100(:15 Swim
Stretch

1x400(:60 Swim
8x25(:10 Kick
8x25(:20 Drill
8x50(:20 Pull

5x100(:30 Swim

Warm-down
2x50(:20 Loosen


Total Distance: 2000m

Diet
9.15am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 1 slice of PB WW bread, 1 half-boiled egg

12am: Snack- Apple

3.15pm: Lunch- Frittata,tomato,vege

5.30pm: Tea- A cup of milk,oat

7pm: Swimming workout

9.15pm: Dinner- 2x Fried Chiken Breast,tomato,vege

10.30pm: Durian...lol

12.00am: half cup of milk

11.30pm: A cup of milk
TSyeah_guyz
post Jul 19 2008, 12:27 AM

o2 + co2= coo22 ^_^lll
*******
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Week 1,Day 5
Friday, 2008 July 18



Strength Workout

DB Deadlift
2x12x12kg(2x6kg)

Alternating Shoulder Press
2x12x6kg(2x3kg)

Lateral Raise
2x12x6kg(2x3kg)

DB Squat
2x12x12kg

DB Lunges
2x12x12kg

DB Press
2x12x12kg(2x6kg)

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Push Up
2x12

Concentration Biceps Curl
2x12x6kg

Triceps Overhead Press
1x12x6kg
2x12x3kg



Diet

1.30pm Brunch- sugarfree coffee,1 slice of WW bread with SalmonSpread, Frittata, tomato, cabbage

5pm Teatime- half cup of LF milk, oatmeal

5.45pm Strength workout

7pm Apple

8.30pm 1 slice of WW bread with SalmonSpread

9pm Dinner- Water-boiled Chicken breast, cabbage, broccoli,sugarfree coffee

12pm Supper: biscuit, half cup of LF milk

This post has been edited by yeah_guyz: Jul 19 2008, 12:28 AM
TSyeah_guyz
post Jul 20 2008, 01:50 AM

o2 + co2= coo22 ^_^lll
*******
Senior Member
3,980 posts

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From: HeAv3N


Week 1, Day 6
Saturday, 2008 July 19


yeah, swimming day again

Swimming Workout

Warm up
1x200(:35 Swim
Stretch

1x400(:60 Swim
4x50(:20 Drill
8x25(:10 Kick
8x50(:20 Pull


Warm-down
2x100(:20 Loosen


Total Distance: 1600m

Diet

2.30pm: Brunch
A cup of coffee, 2 slice of PB WW bread,2 half-boiled egg

4.15pm: Tea
2 oat biscuit

5.15pm: Tea
A cup of LF milk
Oatmeal

6.15pm: Swimming workout
6pm: Swimming workout

8.15pm: Dinner
2x Fried Chiken Breast
Frittata
so full after having this meals, probably taking too much sweat.gif

2am: Supper tongue.gif
1 cup of milk, 2 oat biscuit

This post has been edited by yeah_guyz: Jul 20 2008, 01:52 AM
TSyeah_guyz
post Jul 20 2008, 09:27 PM

o2 + co2= coo22 ^_^lll
*******
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Week 1, Day 7
Sunday, 2008 July 20


Rest Day

Today, treat yourself to something you love and enjoy every bite. tongue.gif

Diet

2pm: Brunch
A cup of coffee
2 slice of PB WW bread
2 hard-boiled egg(wanted to cook half-boiled...but overcooked sweat.gif )

4.15pm: Tea
1 oat biscuit

5pm: Tea
Apple
2 oat biscuit

6pm: Snack
2 slice of PB WW bread

8.15pm: Dinner
Nescafe ice wub.gif
Popiah
Sizzling pork yi mee



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