Yo peeps, i've been into fitness and bodybuilding for the past 3 months. so, i'm going to start up a journal since a lot of you people are doing this too. hope that i can get comments, critics on where and how i can improve.

so basically i'm working out in Priority Fitness in Penang. i'm here for 3 months internship so i figured out that i'll take these 3 months for serious body building. i used to workout for a couple of months before i came here too, but just a few and they served me as a preparation before lifting seriously.

so, my weight lifting routine is devided into 4 days split: Monday, Tuesday, Thursday and Friday, while i'd put Saturday and Sunday for cardio.

Body status:
Age - 20
Sex - Male
Weight - 61KG
Height - 173cm
Body Fat - 18% (i know, this sucks )

Goal:
lower down body fat to single draft
add some lean mass via clean bulking
better muscle definition at chest, back, shoulder and arms

The routines of each day are like below:
Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Rest day
Thursday - Back/Biceps
Friday - Shoulder/Traps/Forearms
Saturday - HIIT
Sunday - HIIT

Time for each weight lifting session is about 1.5 hour, and HIIT is only 15 minutes(maximum). oh, i forgot. HIIT is done in the morning with empty stomach.

Supplements:
Whey
Vitamin E

Diet - High fat, high protein:
breakfast@6.30am: 2 half boiled eggs, 1/2 scoop of whey, 2 table spoon of extra virgin olive oil +maybe 1 piece of cheddar cheese
Morning snack@9.30am: 1 scoop of whey + 1 teaspoon of extra virgin live oil
lunch@12.30pm: normal canteen food - chicken, fish, vege + 1 table spoon of extra virgin olive oil
afternoon snack@3.30pm: 1 scoop of whey + 1 teaspoon of extra virgin olive oil
dinner@6.30pm: self cooked vege, steamed/broiled chicken breast or steam fish + 2 table spoon of extra virgin olive oil *served as pre-workout meal too)
####################################Workout from 8.30pm to 10.00pm ##################################
post workout@10.00pm: 2 scoops of whey
pre bedtime@11.30pm: 1 table spoon of olive oil + Vitamin E


Please do post constructive comments and critics. have a nice day folks

This post has been edited by yeahs4.1: Jul 25 2008, 08:30 AM

Workout Routines:
Monday – Chest/Triceps:


Tuesday – Legs, Abs *I hate abs workout*


Thursday – Back/Biceps


Friday – Shoulder/Traps/Forearm


Weekends - HIIT


please do no hesitate to comment on my workout routines.

This post has been edited by yeahs4.1: Jul 22 2008, 07:57 AM

never ever do HIIT on empty stomach. u'll faint and kill yourself. what happened to carbs? zero carbs? if u r on a low carb diet, dont do HIIT, just slow and steady cardio will do

Tom Venuto inspired?

hmm.. not zero carbs, but i'd say it's extremely low carbs. i've been doing HIIT on empty stomach for past few weeks, 5 sets completed in 12 minutes. after that i pop in my breakfast which is eggs already. i dont know if this is correct way to do it, but then my fear is will this affect my growth?

another question, is 2 days of HIIT in a row too much?

@shanecross,
yes, indeed. thanks Jones for sending me that ebook too. very good book

HIIT in the morning on empty stomach, with strict low carb diet, u'll lose more muscle than fat, unless u take lots of BCAA b4 ur HIIT. if not, do slow and steady cardio, 30-45 minutes.

i lost 7kg of fat and 3 inch off my waist by just walking on empty stomach in the morning for 30 minutes everyday, with low carb diet.

jones you did 30 minutes....without any food in the morning?...not even any pre workout?...i plan to cut too on my next cycle...

Sorrie TS, tumpang your thread kejap

only water. but note, i was only walking, with lipo6.

walk during workout days arr?

oh yeah. i walk everyday. except sunday.

how about if i take 1 serving of whey 30 minutes or 1 hour before my HIIT session? maybe some peanut butter too.
avoiding muscle lost is my major concern at this situation

how long does it take for you to lose that much?

LOL, so funny la you jones.

I really tot you walked every morning then lose 7kgs, then only saw you walked.......with lipo6.

Nice plan though, low impact with lipo6. Might try it.

2 1/2 months. take whey, but no HIIT pls. lol do jogging

the important thing is diet. u screw up your diet, dont care u do HIIT with lipo or hydroxycut, it still wont work

you know what, i'm starting to love HIIT due to its intensity and short time, now i gotta stop it. it was a pain in the ass when i first started. god, this sucks. i hate spending long time on cardio, what if i put the HIIT at the evening, like 5pm?

yeah, agreed with the diet part. i wasted 1 month gaining nothing because of diet.

evening is fine, make sure u eat something b4 it.

hmm... isn;t the same if i eat something in the morning and i do HIIT after that?

if i were going to eat something in the morning, it'll be a scoop of whey(maybe 2 scoops) + a table spoon of olive oil. after HIIT then i'll take 2-3 half boiled eggs. is it ok?

if u do it in the evening, u'll be having a few full meals already right? at least 2 full meals and 1 snack meal or something like tat, at least your body is fulled with nutrition, then when u do HIIT, u have nutritions needed to perform, thus avoiding catabolic.

jones, what is your daily diet ? interested to know .

my diet now? its messy lol

When you are on hi carb diet, our body utilize carb as energy.
When you are on hi fat low carb diet, fat is used as primary source of energy.
We have unlimited source of energy from fat. That is good enuf to prevent muscle loss. Doing cardio early in the morning on empty stomach actually uses more fat as energy regardless you're on hi carb or low carb.

You'll be surprised that you can actually perform better on empty stomach early in the morning than after food. Since it is only 12 minutes, how much of muscles can you lose? You ain't running a full marathon, there's no need to worry about muscle loss.

BTW what the heck is HIIT?

High-intensity interval training
http://en.wikipedia.org/wiki/High-intensit...terval_training

HIIT is different from normal cardio. its too demanding on the body. 12 minutes of HIIT is worst than 30 minutes of jogging

High Intensity Interval Training.

People overrate muscle loss.

Since HIIT promotes fat burning more effective than conventional cardio, theoretically if perform on empty stomach upon rising should be a better option.

Wow, u are doing 15mins of HIIT? Cool...
I usually brisk walk for 10 mins and then HIIT for 7 mins(next week 8mins, increment every week).

My HIIT is 30 sec sprint 30 sec jog. Sprint speed - 15~16km/h, jog speed 8~9km/h. This really makes me sweat....

You guys can sprint for 30 seconds at full power ? Thats kinda crazy ... My energy runs out everytime I arrived at the 15th or 20th second, and thats the most. I'd force myself to start another rep after 10 seconds though since thats the point of HIIT, I'm afraid that too long of resting time might not work.

looks like HIIT early in the morning with empty stomach is doable. anyhow, i skipped this weekend's HIIT, maybe i'll do it later but it's still raining..

my HIIT is ~30 seconds sprint, 1 minute brisk walk. 5 sets of them each time. i try to keep it short. thanks guys for the inputs

updated 2nd post with workout routines. i dare not to put down the poundages as they're too small

Be proud of yourself dude...

lol, i think i'll just put some poundages for the compound workouts.

Bench Press - 75lbs
Squat - 95lbs
Deadlift - 85lbs
Military Press - 55lbs

i tried Pendlay row, but i couldnt get the form right. so i have to compensate with lots of workouts for my back

22/7/08 - tuesday - legs/abs day

Diet:


workout:



time used: 1 hour 20 minutes

Damn, you eat real clean.

wow wtf dude? u eating olive oil like dirnking water. vary out your healthy fat intake. take some flax seed, peanut butter, almond nuts or what ever man. dont just keep taking olive oil all day.

and dont feel weak, the first time i squatted was 95lbs too.

not really man, they're clean only if i cook'em myself. i'm forced to buy food from cafeteria during lunch break. so, there should be that clean anymore as there is hidden carbs and unknown stuff inside

i did take some raw walnuts during my snack time last week, but finished already. wanted to buy flaxseed but it's out of stock. damn it.
i'll try to reduce peanut butter because of the carbs and some health reason. i'll source out other type of healthy fats too

i took me like 3 weeks to get the squat poundage to my current poundage.. before that i screwed up with the form so it was not progressing at all. that's why i'm feeling kinda slacking behind.

anyhow, i always remember: it's not the quantity of the lift, it's the quality of the movement.

This post has been edited by yeahs4.1: Jul 23 2008, 11:37 AM

23/7/08 - Wednesday - rest day

Diet:

0630: 3 half boiled eggs, 1 table spoon of extra virgin olive oil, 1 piece of cheddar cheese
0930: 1 scoop of whey + 1.5 teaspoon of extra virgin live oil
1200: 1 piece of stingray, sardin fish, ladies finger, scrambled eggs in onions, 1.5 table spoon of extra virgin olive oil
1530: 1 scoop of whey + 1.5 teaspoon of extra virgin olive oil
1830: steamed dory fish, steamed brocolli, a little raw lettuce + 2 table spoon of extra virgin olive oil
2230: 1.5 scoop whey + 1 table spoon of olive oil + Vitamin E

24/7/08 - Thursday - Back/Biceps day

Diet:


Workout:


Time used: 1.5 hour

Remarks: Wanted to do concentration curl and hammer curl but i was damn tired and rushing to pick my aunt. gave up

I am not flaming, i just find that statement funny. hahaha.. It sounds kinda gay . Peace

This post has been edited by shanecross: Jul 25 2008, 09:16 AM

It should be

"It's not the quantity of the weight, but quality of the movement"

I heard it from www.myfittribe.com...how i 1st started

lol, it's just an excuse for me to lift lighter


hmm.. i heard it from the same website too. there was an australian guy, nice physique

This post has been edited by yeahs4.1: Jul 25 2008, 10:29 AM

i agree that statement...lol
imagine if you're performing certain workout by using the bad form...it's kinda wasting time....eg, using momentum swinging the DB when doing concentration biceps curl

That's one of the many reasons I couldn't be bothered to do bicep curls.
I can cheat, and I will cheat.

Best thing is I can still curl about 50KG's.
But i don't practice curling my cockceps

cockceps, mmm.

25/8/08 - Thursday - Shoulder/Forearms/Traps

Diet:


Dinner:




Workout:

wah, 1 day berapa whey

cheating on last few reps is fine


Chow

50kg bicep curls means u cheat a LOT haha. Judging at your size. But then again, deadlifters carry damn heavy weights. I rather do concentration curls. Can't cheat much. And all stress on biceps.

I really don't think i cheat that much actually...just slightly at the last few reps...

Anyway, not that I give a heck about biceps la....what the heck can you do with big biceps anyway...

Haha yeah. Biceps are actually useless. Need triceps and lats now lol. How many reps you do anyway?

useless? it is used in every pulling movements man......
God created us perfect, none of our parts is useless....lol

Chow

for weekdays, working in office, kinda troublesome to have so many meals..
for weekends, i cook 2 meals already, lazy lah

I said "what can you do with big biceps"
I didn't say they're useless. They have their point, just overly big muscles don't have much of a point especially if they're just in one part of the body. Others all kecik..

And I'm pretty aware it's used quite a bit in pulling exercises.

28/7/08 - monday - chest/biceps day

i decided to interchange biceps and triceps. the main reason is i cant do any triceps workout after my chest workouts. i'm just trying to see if this works for me. i'll have 2 days for my biceps to recover before wednesday, which is my back/triceps(previously back/biceps) day that requires a lot of pulling.

Diet:



Workout:


time used: 1 hour 39 minutes

remarks: my bench press is getting worse. i noticed that i'm not giving 120% everytime i use the barbell to do chest press. i dont really dare to put on more weight as there is nobody to spot me, just in case i'm not able to lift the few final reps. this is some sorta phychological thinggy. man, i need to get rid of this ASAP. by the way, i found out that it's easier for me to fork out 120% if i do the chest press with dumbbells. should i just switch to dumbbells for everything?

29/7/08 - Tuesday - leg/abs day

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of olive oil
1200: fish, chicken breast, vege + 1.5 tablespoon of extra virgin olive oil
1600: 1 scoop whey + 1.5 tea spoon of extra virgin olive oil
1900: japanese dinner set - beef + bean sprout + salmon salad.
*taken in quite some carbs here, especially in the salad dressing. considered this as cheat meal, since i do not have a single one since 2 weeks ago. *
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 75lbs
1 x 6 x 115lbs
1 x 10 x 100lbs
3 x 8 x 105lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 190lbs

Seated Calf raise
1 x 10 x 50lbs
3 x 10 x 100lbs

Lying Leg curls
1 x 10 x 40lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
4 x 10

Inclined crunch
3 x 10
1 x 8

Reversed crunch
3 x 10

Front bridge
3 x 1 minute

Time used : 1 hour 20 minutes

Remarks: i felt like i was cheating a lil' when i squat, especially the few final reps.

30/7/08 - Wednesday - off day

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of olive oil
1200: fish, chicken, vege + 1.5 tablespoon of extra virgin olive oil
1630: 1 scoop whey + 1.5 tea spoon of extra virgin olive oil *was way too busy with work until i forgot to take this meal*
1900: steamed fish, brocoli, carrots + 2 tablespoon of carotino oil
2230: 2 scoop of whey protein shake + 1.5 tablesspoon carotino oil + Vitamin E

remarks: noticed that my quads are recovering slow compared to other parts. my abs are kinda sore too, waking up from the bed alone is painful...

I always like the sores.....means i am growing haha, my shoulder still sore from tuesday's training...chest pun sore from yesterday's, how i wish my abs are sore...quads abit sore last night after squatting, today seems ok , maybe i havent climb the stairs yet haha...dude, ur diet is so CLEAN, almost 0 carbs

there are still some hidden carbs in cafe's food, unavoidable
the soreness i'm having is delayed for 1 day before it totally screwed me.. i did abs and legs on tuesday. i hardly felt the soreness until wednesday night before bed. upon waking up on thursday morning, my abs were totally really sore. Anyway, it's better now.



31/7/08 - Thursday - back/triceps

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of carotino oil
1200: cafeteria's food - fish, scrambled eggs, vege + 1.5 tablespoon of carotino oil
1630: 1 scoop whey + 1.5 tea spoon of carotino oil
1900: self-cooked - 250g of lightly fried marinated pork with some green peas and asperagus + 2 tablespoon of carotino oil
2230: 2 scoop of whey protein shake
2300: 2 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 65lbs
1 x 10 x 90lbs
3 x 6~8 x 95lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 10kg
1 x 10 x 12kg

Wide-grip Lat pulldown
1 x 10 x 40lbs
2 x 10 x 50lbs
3 x 8~9 x 60lbs

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

Dumbbell row (each hand)
1 x 10 x 6kg
3 x 10 x 9kg

Underhand Cable Pulldowns
1 x 10 x 50lbs
3 x 10 x 70lbs

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

Triceps extension:
2 x 10 x 4kg
2 x 6 x 5kg


Remarks: wanted to do a few more like dips, pull ups, skull crusher.. but was running out of time, and kinda tired too. i didnt get enough rest these days..

wow a lot of oil u are drinking. Is it ok to drink that much. I'm afraid it will strain the liver.

erhmm.. i dont really know this man. but the it's better than we strain our pancrease to release insulin all the time right?


01/08/08 - Friday - shoulder, forearms, traps

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 2 tablespoon peanut butter
1200: cafeteria's food - sardin, chicken, scrambled eggs, vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of carotino oil
1830: 3/4 roasted chicken from tesco + 2 tablespoon of carotino oil
2200: 2 scoop of whey protein shake
0100: 1 scoop of whey +2 tablesspoon carotino oil + Vitamin E

Workout:
Seated Military Press
1 x 10 x 45lbs(warm up)
1 x 10 x 55lbs
4 x 8 x 50lbs

Dumbbell shoulder press
1 x 10 x 7kg (each hand)
4 x 10 x 9kg

Seated Bent Over Rear Delt Raise
3 x 10 x 4kg (each hand)
1 x 8 x 5kg

Side lateral raise
1 x 10 x 4kg (each hand)
4 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
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 6kg (each hand)
3 x 10 x 7kg

Dumbbell Shrugs
3 x 10 x 25lbs (each hand)
1 x 10 x 35lbs

Wrist curls
5 x 10 x 10kg + ez-bar

This post has been edited by yeahs4.1: Aug 4 2008, 08:15 AM

TS, ur 1030pm meal is post workout ??

ur whey intake is a little like mine, in the office too busy to bother the meal intake. hehe

Ur breafast i would suggest on increasing abit on ur protein. = more eggs.

by the way, ur low carbs high fat and protein diet seems quite nice as well.

i workout from 8.30 until 10pm, so normally 10pm is my post workout shake la. drink on spot after some light stretching.. typo there, should be 10pm.

office hours, cant eat KFC here

hmm.. more protein in breakfast? still not enough? as much as i like eggs, 3 half-boiled eggs makes me feel like drinking soup already
3 eggs = 18g
cheese = roughly 3g? cant remember..
what more to add besides eggs?

tough decision..

p/s: it sounds easy on words, but drinking oil is kinda gross although i finished up 1/2 litter of olive oil already

This post has been edited by yeahs4.1: Aug 1 2008, 04:35 PM

drinking oil... yeah i feel u.

yeap i did the same thing for pwo shake, but wouldnt u wan to put in some simple carbs for ur shake??

As for the protein, since u r 61kg, so average u should be taking like 20g of protein per meal, so in this case, add in another 1 or 2 egg white will do the job.

there is already some very small amount of lactose in the whey, i hope it's enough.. anyway, Xtend BCAA is very tempting, heard great reviews on the watermelon flavour..

as for weight, now i'm weigthing 58kg already. but yea, will consider to put in more pump of protein.


2/8/08 - off day *dont feel like doing HIIT*
1000: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
###outings at queensbay mall###
1300: kenny roger's 1/2 chicken(black pepper) ala carte
1800: some fried pork with some vege
2100: fried eggs with tuna and onions
2300: 1 scoop of whey + 2 tablespoon carotino oil + Vit E

3/8/08 - off day
0900: 1 scoop whey + 2 tablespoon peanut butter
### went to wet market to get some meats ###
1200: 2 fried eggs with tuna + 1 tablespoon carotino oil
1500: some pork with steamed brocolli, cauliflower, green peas
1800: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
2100: some pork with steamed brocolli, cauliflower, green peas
2300: 1 scoop of whey + 2 tablespoon carotino oil + vit E

if you just want to taste the watermelon, save your ass money , i buy you one watermelon LOL

low carb sandwish? consist of?

How much protein in ?g from your 1 scoup of whey?

This post has been edited by Humping^Panda: Aug 5 2008, 10:52 AM

depends on which product...

lao, your watermelon doesnt have BCAA lah

can't you read?


it depends on the BV(biological value). mine are like 80%, i roughly get 20g per scoop

04/08/08 - monday - chest/tricpes day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: chicken breast, sardin, some vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1.5 tea spoon of carotino oil
1900: steamed fish with carrots, mushrooms, raw lettuce + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 9kg(each hand)
3 x 10 x 30lbs
2 x 10 x 25lbs

Chest flyes (flat)
1 x 10 x 5kg(each hand)
3 x 10 x 6kg
1 x 8 x 7kg

Inclined dumbbell bench press
1x 10 x 10kg(each hand)
1 x 6 x 30lbs
3 x 10 x 25lbs

Chest flyes (inclined)
1 x 10 x 5kg
3 x 10 x 6kg
1 x 8 x 7kg

machine assisted body weight dips
3 x 10

triceps extension:
4 x 4kg (each hand)

triceps pulldown
4 x 10 x 40lbs
1 x 10 x 50lbs

machine dips
1 x 10 x 90lbs
2 x 8~9 x 80lbs

time used: 1 hour 45 minutes

remarks: it feels good to switch back to dumbbells. at least i can feel that my chest/arms are pushing themselves hard enough.

6/8/08 - tuesday - leg/abs day

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil
1000: 1 scoop whey + 1 tablespoon carotino oil
1200: chicken drumstick, fish, ladies finger + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: fried pork with some lettuce + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 fry egg with tuna + 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 75lbs
3 x 8 x 105lbs

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

Seated Calf raise
1 x 10 x 90lbs
3 x 15 x 70lbs

Lying Leg curls
1 x 10 x 40lbs
2 x 9 x 50lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch
2 x 10

Reversed crunch
3 x 8~9

Front bridge
3 x 1 minute

time used: 1 hour

remarks: no motivated at all in gym. something was bothering my mind. couldnt really focus, thus performed badly compared to last week. some workouts were not even completed. felt quite hungry when i finished, eaten a fry egg with tuna when i got back. Disappointed.

This post has been edited by yeahs4.1: Aug 6 2008, 08:26 AM

I can only feel not motivated during gym session but problems and tensions couldn't be bothering me since I get to release them ... Sometimes I get even better workout when I get really angry that I can lift something that I couldn't do usually.

Any progress bro ?

i couldnt focus. i tried but it was like..
anyway, since today is offday for me, i should get a proper rest and get myself fire up again.

progress? doing fine now, some increament on the poundages, strength level. the most obvious one is the endurance level. last time i could manage to complete maybe 3 set, now is 4. slight decrement on the waist line also. this week marks the 3rd week i started this diet

Muscle gain ? I started to feel changes on my forearm after working out for 1 week ... Can see that it becomes bigger ... Feel so good now ...

some muscle gain lah, not that obvious yet.. the good news is i'm having fat loss..

Come come progress pictures XD

Yo, just dropping by to say hi in your thread. See you in the gym.

lol, soon. you can ask Snecx, i'm about his size

sure thing bro, see you this Friday

7/8/08 - thursday - back/biceps

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce + 2 tablespoon carotino oil +multivits + Vit E
1000: 1 scoop whey + 1 tablespoon carotino oil
1200: chicken drumstick, fish, vege + some peanut butter
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: steamed fish, brocolli, cauliflower + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 65lbs
3 x 9 x 95lbs
1 x 6 x 100lbs

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

Wide-grip Lat pulldown
1 x 10 x 40lbs
3 x 10 x 50lbs
1 x 10 x 60lbs

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

Dumbbell row (each hand)
1 x 10 x 1kg
3 x 10 x 10kg

Underhand Cable Pulldowns
3 x 10 x 50lbs
1 x 10 x 70lbs

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

Alternate dumbbell curl
1 x 10 x 6kg
3 x 10 x 8kg

alternate dumbbell hammer curl
1 x 10 x 6kg
3 x 10 x 8kg

time used: 1 hour 43 minutes

Remarks: just realised that my 'pull' is very weak compared to my 'push'. i dont really feel sore today, maybe the workout last night was not that intense..



This post has been edited by yeahs4.1: Aug 9 2008, 02:08 PM

08/08/08 - friday - shoulder/traps/forearms

Diet:
0630: 1 fry egg, 2 half boiled eggs + 2 tablespoon carotino oil + multi vits
0930: 1 scoop whey + 1 tablespoon peanut buteer
1200: fried chicken, sardin, vege + some peanut butter
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: some pork, steamed brocolli, cauliflower 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 fry egg, 1.5 tablesspoon carotino oil + Vitamin E

Seated Military Press
1 x 10 x ~15kg
2 x 10 x 45lbs
1 x 8 x 55lbs
3 x 10 x 50lbs

Dumbbell shoulder press
1 x 10 x 7kg (each hand)
3 x 10 x 8kg
2 x 10 x 10kg

Seated Bent Over Rear Delt Raise
3 x 10 x 4kg (each hand)
1 x 10 x 5kg

Side lateral raise
1 x 10 x 4kg (each hand)
3 x 10 x 5kg

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

Front Dumbbell Raise (hammer version, palms facing each other)
3 x 10 x 6kg
2 x 10 x 7kg

Standing Dumbbell Upright Row
4 x 10 x 8kg

Dumbbell Shrugs
4 x 12 x 25lbs (each hand)

Wrist curls
1 x 10 x 8kg + ez-bar
5 x 10 x 10kg + ez-bar

time used: 1 hour 36 minutes

Remarks: was not 110% pumped, but still doing ok i guess

11/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions, raw corals + multivits
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: chicken breast, sardin, some eggplant + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 table spoon of peanut butter
1900: steamed fish and some pork, steamed brocolli + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
flat dumbbell bench press
2 x 10 x 25lbs
3 x 8 x 30lbs

Chest flyes (flat)
1 x 10 x 5kg(each hand)
3 x 10 x 6kg

Inclined dumbbell bench press
1x 10 x 10kg(each hand)
3 x 8 x 25lbs

Chest flyes (inclined)
1 x 10 x 5kg
3 x 10 x 6kg

machine assisted body weight dips
3 x 10

triceps extension:
4 x 8 x 4kg (each hand)

triceps pulldown
1 x 10 x 40lbs
3 x 8 x 50lbs

machine G-chest press
1 x 6 x 70lbs
2 x 10 x 60lbs

machine dips
1 x 8 x 90lbs
3 x 10 x 80lbs

time used: 1 hour 20 minutes

remarks: drop of strength is noticable as i tried to increse the intensity by decreasing rest time between sets. workouts were kinda okay, although i'm not really satisfied with the performance

12/08/08 - 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
1200: chiken drumstick + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter
1900: steamed fish, beans, ladies fingers + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 85lbs
3 x 8 x 110lbs
1 x 5 x 115lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 200lbs *full stack already*

Seated Calf raise
1 x 10 x 50lbs
4 x 12 x 80lbs

Lying Leg curls
1 x 10 x 40lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch *lost motivation for crunches already*
1 x 10

Reversed crunch
3 x 10

Front bridge
1 x 2 minutes
2 x 1.5 minute

time used: 1 hour 13 minutes

remarks: my quads were fully pushed, i was having some difficulties when decending staircase. it has been sometime since i last felt the sensation. satisfied with overall legs workout.

14/8/08 - thursday - back/biceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce + carotino oil +multivits + Vit E
1000: 1 scoop whey + 1 tablespoon peanut butter
1200: chicken drumstick, scambled eggs, cooked pumpkin + 2 tablespoon carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter
1900: steamed fish, carrots, green peas + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 75lbs
2 x 10 x 95lbs
1 x 10 x 100lbs
1 x 5 x 105lbs

barbell row *1st attempt under a trainer supervision*
1 x 10 x 45lbs
2 x 10 x 55lbs
1 x 10 x 50lbs
1 x 10 x 45lbs

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

Wide-grip Lat pulldown
1 x 10 x 40lbs
3 x 10 x 50lbs

Machine row (mid row)
4 x 10 x 40bs
2 x 10 x 50lbs

Dumbbell row (each hand)
1 x 10 x 8kg
3 x 10 x 10kg

Underhand Cable Pulldowns
1 x 10 x 50lbs
3 x 10 x 60lbs

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

Alternate dumbbell curl
3 x 10 x 8kg

time used: 1 hour 26 minutes

remarks: row is great, i love row the most among the big 5 that i do. just that rowing after deadlift is a pain in the ass.. lower back was so exhausted that i couldnt really maintain my form. overall it was still okay as i was doing very light. the trainer there advised me to do the row first before i do deadlift..



This post has been edited by yeahs4.1: Aug 18 2008, 09:53 AM

15/8/08 - friday - shoulder/traps/forearm day

0630: 3 half boiled eggs + 2 tablespoon carotino oil + multi vits
0930: 1 scoop whey + 1 tablespoon peanut butter
1200: fried chicken, sardin, vege + 2 tablespoon carotino oil
1530: 1 scoop whey + 1 table spoon peanut butter
1900: some pork, steamed vege + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 tablesspoon carotino oil + Vitamin E

Seated Military Press
1 x 10 x45lbs
2 x 8 x 60lbs
1 x 8 x 55lbs
1 x 8 x 50lbs
1 x 8 x 45lbs

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

Seated Bent Over Rear Delt Raise
1 x 10 x 4kg (each hand)
3 x 10 x 5kg

Side lateral raise
4 x 10 x 4kg (each hand)

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
3 x 10 x 5kg
2 x 10 x 6kg

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

Dumbbell Shrugs
4 x 12 x 25lbs (each hand)

time used: 1 hour 23 minutes

remarks: didnt manage to complete the forearms workouts, the gym was closing so i just skipped it.. been eating a lot during weekends, all meat and fats only.. lacking some vegetable

18/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions + carotino oil, wrapped in cabbage.
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: fried chicken breast, chicken drumstick, pumpkin + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of peanut butter
1900: some pork + egg plant + green peas + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: 1 cheddar cheese + Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 25lbs
1 x 6 x 35lbs
3 x 8 x 30lbs

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

Inclined dumbbell bench press
4x 8 x 25kg(each hand)

Chest flyes (inclined)
2 x 10 x 6kg
2 x 10 x 7kg

machine assisted body weight dips
3 x 10

triceps extension:
5 x 5~8 x 4kg (each hand)

triceps pulldown
1 x 10 x 40lbs
4 x 10 x 50lbs

time used: 1 hour 27 minutes

remarks: was not doing well like last week, slight drop on strength level, maybe it's because of my diet.. my left delts are feeling kinda pain, it's like twitching whenever i lower down my left arms.. i started to feel this at the end of inclined DB chest press. i think it's because i lifted up/down too fast during inclined chest press
thank god today is legs day..