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

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

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?

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.

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?

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

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

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

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

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

Diet:


Dinner:




Workout:

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

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...

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..