i'm not sure how much bf i shed off, 'cause i seldom measure it in my gym. i go to gym at night, and when i finish my workout, they're closing already. when i first started, i was 62kg, currently about 57kg. i'd say that 5kg is water + fat, i hope muscle weight is not included in the weight that i lost.

hmm.. i'm taking advices from 4Rings, what would you recon dude? particularly on my diet. i wanna gain, but at the same time i wanna lose the love handles. is it doable? i mean 2 goals that kinda contradict with each other. i'm working out alone, no partner, but i do keep track of time. i normally rest 1 to 2 minutes between each set. sometimes just slightly longer. i will try to cut down the rest time.

21/8/08
Diet:
0630: low carb sandwitch - 5 hardboiled eggs + butter + 2/3 can of tuna + onions, wrapped in lettuce + carotino oil +multivits + Vit E *i make this huge portion and eat it for breakfast, morning snack and afternoon snack*
1000: low carb sandwitch, 1 tablespoon peanut butter + some grounded flaxseed
1200: chicken drumstick, eggplants, fried chicken breast + 2 tablespoon carotino oil
1530: low carb sandwitch + 1 tablespoon peanut butter + some grounded flaxseed
1900: steamed fish, carrots, brocollis + 2 tablespoon carotino oil + some grounded flaxseed
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 1 tablesspoon carotino oil + Vitamin E

Workout:
barbell row
1 x 10 x 45lbs
1 x 10 x 55lbs
1 x 10 x 60lbs
1 x 10 x 55lbs
1 x 10 x 50lbs
1 x 10 x 45lbs

Deadlift
1 x 10 x 75lbs
2 x 8 x 95lbs
1 x 6 x 105lbs
1 x 8 x 95lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 14kg

Wide-grip Lat pulldown
1 x 10 x 50lbs
3 x 10 x 60lbs
2 x 10 x 60lbs (was told by the trainer there not to use ultra wide grip, so i use a smaller grip)

Machine row (mid row)
1 x 10 x 40bs
1 x 10 x 60lbs
3 x 10 x 50lbs

One arm cable row
1 x 10 x 30lbs
3 x 10 x 40lbs

Underhand Cable Pulldowns
1 x 10 x 60lbs
3 x 10 x 70lbs

Seated cable row
1 x 10 x 40lbs
1 x 6 x 60lbs
3 x 10 x 50lbs

Alternate dumbbell curl
1 x 10 x 7kg
3 x 10 x 8kg

time used: 1 hour 25 minutes

remarks: not feeling pumped in gym. wasn't really focusing on lifting. i lost concentration after my rows and deadlifts.

yeah, try and error. something was bothering my mind this week. something from my workplace.. work stress i guess.. but anyhow, i am back on track last night.


22/8/08 - friday - shoulder/traps/forearm
0630: 3 half boiled eggs + 2 tablespoon carotino oil + multi vits + 1 cheddar cheese
0930: 1 scoop whey + some grounded flaxseed + 1 tablespoon peanut butter
1200: fried chicken, chicken drumstick, vege + 2 tablespoon carotino oil
1530: 1 scoop whey + some grounded flaxseed + 1 table spoon peanut butter
1900: steamed fish, carrots, brocolli, cabbage + 2 tablespoon carotino oil + cheese
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: 2 steamed eggs with tuna flakes + Vitamin E

Seated Military Press
1 x 10 x45lbs
2 x 6 x 55lbs
2 x 6 x 50lbs

Dumbbell shoulder press
1 x 10 x 8kg (each hand)
4 x 10 x 10kg

Seated Bent Over Rear Delt Raise
1 x 10 x 5kg (each hand)
3 x 10 x 6kg

Side lateral raise
3 x 10 x 5kg (each hand)
*supersetted with another version, but still working on lateral*
3 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
4 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 7kg
4 x 10 x 8kg

Dumbbell Shrugs
2 x 10 x 25lbs (each hand)
2 x 10 x 35lbs

time used: 1 hour 14 minutes

remarks: as darklight suggested, i try to make the rest between sets to be 1 minute. was sweating a lot.. i've got back the mood/focus/motivation too. maybe because there was less people in the gym. i'll try to get a training partner soon, to fire up my motivation

25/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions, lettuce + multivits
0930: 1 scoop whey + 1 tablespoon of peanut butter + gounded flaxseed
1200: chicken drumstick, sardin + some vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of peanut butter + gounded flaxseed
1900: some pork + lotsa brocolli, cauliflower + some grounded flaxseed + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 25lbs
2 x 10 x 30lbs
2 x 6 x 30lbs

Chest flyes (flat)
4 x 10 x 6kg(each hand)
1 x 10 x 7kg

Inclined dumbbell bench press
4x 9 x 25lbs (each hand)

Chest flyes (inclined)
4x 10 x 6kg
1 x 10 x 7kg

machine assisted body weight dips
4 x 10

triceps extension:
3 x 8 x 4kg (each hand)
2 x 6 x 5kg

triceps pulldown
1 x 10 x 50lbs
4 x 10 x 60lbs

G-machine chest press
1 x 10 x 50lbs
3 x 9 x 60lbs

time used: 1 hour 18 minutes

remarks: managed to keep the workout intensed, just that sometimes had to queue for bench/dumbbells. quite satisfied. upper body is having slight soreness now

This post has been edited by yeahs4.1: Aug 27 2008, 08:10 AM

26/08/08 - tuesday - legs/abs

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil + multi vits
1000: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1200: fish + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1900: some pork + cauliflower, lettuce + some grounded flaxseed + butter
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 2 steamed eggs with tuna + Vitamin E

Workout:
Squat
1 x 10 x 95lbs
3 x 8 x 115lbs
1 x 6 x 115lbs
1 x 8 x 95lbs

Machine Leg press
1 x 10 x 150lbs
4 x 10 x 200lbs

Seated Calf raise (212 tempo)
1 x 10 x 50lbs
4 x 10 x 70lbs

Lying Leg curls
1 x 10 x 50lbs
4 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
5 x 10

Inclined crunch
3 x 10

Reversed crunch
3 x 10

Front bridge
3 x 1 minutes

time used: 1 hour 18 minutes

remarks: wasn't able to walk to the sit up bench after squat and leg press. upper body is still havong soreness from mondays workout

my pre -workout is dinner. your idea sounds good, i'd move back to it 2 more months. i want to try the current diet for at least 3 months to gauge the result. thanks for the suggestion mate

28/08/08 - tuesday - back biceps
Diet:
0630: low carb sandwitch - 5 hardboiled eggs + butter + 2/3 can of tuna + onions, wrapped in lettuce + carotino oil +multivits + Vit E *i make this huge portion and eat it for breakfast and morning snack*
1000: low carb sandwitch, 1 tablespoon peanut butter + some grounded flaxseed
1200: chicken drumstick, sardin, scambled eggs + butter
1530: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1900: steamed fish, brocollis + butter
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 2 steamed eggs + butter + Vitamin E

Workout:
barbell row
1 x 10 x 45lbs
1 x 10 x 75lbs
3 x 10 x 65lbs

Deadlift
1 x 10 x 75lbs
3 x 10 x 95lbs
1 x 6 x 105lbs

Wide-grip Lat pulldown
1 x 10 x 50lbs
4 x 10 x 60lbs

Machine row (mid row)
1 x 10 x 50bs
4 x 10 x 60lbs

One arm cable row
1 x 10 x 30lbs
4 x 10 x 40lbs

Underhand Cable Pulldowns
3 x 10 x 60lbs
2 x 10 x 70lbs

Seated cable row
3 x 10 x 50lbs
3 x 10 x 60lbs

Alternate dumbbell curl
2 x 9 x 7kg
2 x 8 x 8kg

time used: 1 hour 22 minutes

remarks: no comment

this is the end of my splits workout. i'm going for rippetoe next week. wish me luck people

i do some abs, but not really much. just a few crunches. i do it on legs day.
i'd not suggest you to do splits unless you're on intermediate level. it's a waste of time (IMO).

i'm actually started Rippetoe some time ago.. almost 1 month. just that i dont update here.