Yup, i'm trying my best to build the consistency now. Thanks again.

__________________________________________________________________________________________________________________________

For 19th August 2008, I did

Workout A:
• 3x8x(35kgs excluding bar) Squat
• 3x8x(30kgs excluding bar) Bench Press
• 1x8x(35kgs) Deadlifts
• 2x8 Dips

---

Added on August 21, 2008, 11:19 pmFor 21st August 2008, I did

Workout B:
• 3x8x(35kgs excluding bar) Squat
• 3x8x(25kgs) Standing military press
• 3x8x(20kgs) Bent Rows
• 2x8 Chin-ups

and

Dumbbell Bicep Curl
Warm up : 1 set X 17.5lbs X 12 reps
Normal : 3 sets X 20lbs X 12 reps



This post has been edited by silverwave: Sep 2 2008, 10:37 PM

My dymatize elite whey is finishing. I plan to change to ON whey, but i need to know which flavour is the best. Is ON whey the best now or are they better products?

Pls advise. Thanks.

Another thing, it's been 2 months since i been doing rippetoe's program. I notice improvement in strength but lately i noticed that the body is too used to the program. Should i modify something in the workout?


This post has been edited by silverwave: Oct 30 2008, 09:15 PM

Omg, i did not update my journal so long. Anyway, strength is improving and i am able to do more heavier weights. For today:

Workout B:
• (3x8+7x3)x(72kgs with bar) Squat
• 3x8x(25kgs) Standing military press and 3x12x(30lbs) shoulder press
• 4x8x(30kgs) Bent Rows
• 3x8 + 7x3 Chin-ups
• Decline Crunch 2x10

I used to only do Rippotoe's methods but i added in a few different exercises lately which targets the same group of muscle. I find that the results are better.

P/s: I recently changed the whey to ON and i'm also taking casein every night. So far, i have gained only 1kg but the body looks more toned. I'm pretty sure my diet is still not that good but i'm slowly improving on it. Meanwhile, i'm just whacking things that are high calories.

This post has been edited by silverwave: Feb 21 2009, 03:40 PM

Haven't updated here in a while but workout is continuing.

Current weight = 54-55kgs

Trying to eat something every 2-3 hours + eating 2 eggs daily


19/2/09 (Thursday)

Workout A

Squat (without machine support and excluding bar)
1 X 10 X bar
1 X 10 X 20kg
1 X 10 X 40kg
1 X 8 X 60kg


Dumbbell Bench Press, Dumbbell Flyes and Incline Dumbbell Flyes, per side
1 X 12 X 17.5lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs


Bench Press with barbell
1 X 10 X bar
1 X 10 X 10kg
1 X 10 X 20kg
1 X 8 X 30kg


Deadlifts (excluding bar)
1 X 5 X bar
1 X 5 X 40kg
1 X 10 X 60kg
1 X 8 X 80kg

Dips
2x8



20/2/09 (Friday)

Workout B

Shoulder press
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs

Bent Rows (excluding bar)
1 X 8 X bar
1 X 6 X 10kg
2 X 6 X 15kg

3x5 Chin-ups

Dumbbell Bicep Curl
1 X 8 X 20lbs
1 X 8 X 22.5lbs
1 X 8 X 25lbs
1 X 8 X 27.5lbs

3x10 Sit Ups

This post has been edited by silverwave: Feb 25 2009, 09:14 PM

22/2/09 (Sunday)

Workout A


Dumbbell Bench Press and Incline Dumbbell Flyes, per side
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 10 X 35lbs
1 X 8 X 40lbs


Barbell Incline Bench Press
1 X 10 X bar
1 X 10 X 10kg
1 X 10 X 20kg
1 X 8 X 30kg


Bench Press with barbell (machine support)
1 X 10 X bar
1 X 10 X 20kg
1 X 10 X 40kg
1 X 8 X 60kg


Bench Press with barbell
1 X 10 X bar
1 X 10 X 20kg
1 X 10 X 30kg
1 X 8 X 40kg


Deadlifts (excluding bar)
1 X 5 X bar
1 X 5 X 40kg
1 X 10 X 60kg
1 X 8 X 80kg


Dips
2x8

Tricep Pushdown
1 X 12 X 15kg
1 X 12 X 20kg

Reverse Grip Tricep Pushdown
1 X 12 X 15kg
1 X 12 X 20kg

This post has been edited by silverwave: Feb 25 2009, 09:13 PM

Shoulder press (with machine support)
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs

Bent Rows (excluding bar)
1 X 8 X bar
4 X 6 X 10kg

3x5 Chin-ups

Dumbbell Bicep Curl
2 X 8 X 20lbs
1 X 8 X 22.5lbs
2 X 8 X 25lbs
1 X 8 X 30lbs

3x10 Sit Ups

Squat (without machine support and excluding bar)
1 X 10 X bar
1 X 12 X 20kg
1 X 10 X 40kg
1 X 10 X 50kg

This post has been edited by silverwave: Feb 27 2009, 09:55 PM

You may do some variation on your exercises to excite your muscle fibers, i.e Use DB instead of BB, add in Supersets or Dropsets, LWHR (low weight high rep) or HWLR (high weight low rep) routine...

You are very right, i tried all the variations mentioned above except the supersets. It is indeed effective. Thanks for the advise

26/2/09 (Thursday)

Workout A


Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Flyes and Incline Dumbbell Flyes, per side
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs


Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 40kg
1 X 8 X 60kg
1 X 5 X 80kg
1 X 5 X 82.5kg


Dips
2x8

Hi yongbn, ur website i cannot locate the part on explanations abt superset/dropset. How is it done ? Sorry ah.. I read abt superset elsewhere but just can;t get it.

mrPOTATO, checkout the latest post in my blog. I've just added some info on SS and DS since you would like to know more. The examples I provide is for Arms workout. You can find another example for Shoulders workout with the title of Workout 303 - Workout from Home - SHOULDERS TRAINING_Part 2 at http://yongbn.blogspot.com/search/label/Workout%2030x%20Series%20-%20Workout%20from%20Home. Hope this helps!

Shoulder press
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs

Bent Rows (excluding bar)
1 X 8 X bar
1 X 10 X 10kg
1 X 8 X 20kg
2 X 4 X 30kg

3x5 Chin-ups

Dumbbell Bicep Curl
2 X 8 X 20lbs
1 X 8 X 22.5lbs
1 X 8 X 25lbs
1 X 8 X 30lbs

Dumbbell Bicep Curl (machine)
1 X 8 X 32kgs
1 X 8 X 39kgs
1 X 4 X 46kgs

3x10 Sit Ups



This post has been edited by silverwave: Mar 1 2009, 08:52 PM

1/3/09 (Sunday)

Workout A

Dumbbell Bench Press, per side
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs

Dumbbell Flyes, per side
1 X 12 X 20lbs
1 X 12 X 25lbs

Incline Dumbbell Bench Press, per side
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs

Incline Dumbbell Flyes, per side
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs

Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 40kgs
1 X 8 X 60kgs
1 X 5 X 80kgs
1 X 5 X 85kgs

Bent-Arm Dumbbell Pullover
1 X 15 X 40lbs
1 X 15 X 50lbs
1 X 15 X 55lbs
1 X 15 X 60lbs
1 X 15 X 65lbs
1 X 15 X 70lbs

Decline Dumbbell Bench Press, per side
1 X 12 X 25lbs
1 X 12 X 30lbs

Barbell Bench Press (excluding bar)
1 X 12 X 20kgs
1 X 12 X 30kgs

Incline Barbell Bench Press (excluding bar)
1 X 12 X 20kgs
1 X 8 X 30kgs

Wanted to do squats on Friday and today but my left knee is slightly pain when my knees are almost 90 degrees with the weight on the back. Let it rest for a week.

This post has been edited by silverwave: Mar 5 2009, 09:01 PM

5/3/09 (Thursday)

Workout B

Shoulder press
1 X 12 X 17.5lbs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs

Bent Rows (excluding bar)
1 X 12 X bar
1 X 12 X 10kg
2 X 8 X 20kg
1 X 6 X 30kg

3x5 Chin-ups

Dumbbell Bicep Curl
2 X 8 X 20lbs
1 X 8 X 25lbs

Dumbbell Bicep Curl (machine)
1 X 10 X 34.5kgs
1 X 8 X 39kgs
1 X 4 X 46kgs

3x10 Sit Ups

This post has been edited by silverwave: Mar 5 2009, 09:04 PM

6/3/09 (Friday)

Workout A

Dumbbell Bench Press, per side
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs

Dumbbell Flyes, per side
1 X 12 X 20lbs
1 X 12 X 22.5lbs
1 X 12 X 25lbs
1 X 12 X 27.5bs

Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 40kgs
1 X 8 X 60kgs
1 X 5 X 80kgs
1 X 5 X 85kgs

Bent-Arm Dumbbell Pullover
1 X 15 X 42.5lbs
1 X 15 X 47.5lbs
1 X 15 X 55lbs
1 X 15 X 60lbs
1 X 15 X 65lbs
1 X 15 X 70lbs

Barbell Bench Press (excluding bar)
1 X 12 X 20kgs
1 X 12 X 30kgs
1 X 12 X 40kgs

Incline Barbell Bench Press (excluding bar)
1 X 10 X 10kgs
1 X 10 X 20kgs
1 X 10 X 30kgs

Dips
3 x 5

8/3/09 (Sunday)

Workout B

Shoulder press
1 X 12 X 4kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 6 X 37.5lbs

Bent Rows (excluding bar)
1 X 12 X bar
1 X 12 X 10kg
2 X 8 X 20kg
1 X 6 X 30kg

3x5 Chin-ups

Dumbbell Bicep Curl
1 X 8 X 20lbs
1 X 8 X 22.5lbs

Dumbbell Bicep Curl (machine)
1 X 10 X 34.5kgs
1 X 8 X 39kgs
1 X 8 X 46kgs
1 X 4 X 53kgs

3x10 Sit Ups

Squat (without machine support and excluding bar) left knee was pain for a week, so i did light weights
1 X 10 X bar
3 X 12 X 20kg

Standing Dumbbell Calf Raise
1 X 15 X 30lbs
1 X 15 X 42.5lbs
1 X 15 X 55lbs
1 X 15 X 60lbs

9/3/09 (Monday)

Workout A

Dumbbell Bench Press, per side
1 X 12 X 4kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 12 X 37.5lbs

Dumbbell Flyes, per side
1 X 12 X 4kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 8 X 37.5lbs

Incline Dumbbell Bench Press, per side
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 37.5lbs
1 X 8 X 40lbs

Incline Dumbbell Flyes, per side
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 37.5lbs
1 X 5 X 40lbs

Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 40kgs
1 X 8 X 60kgs
1 X 5 X 80kgs
2 X 3 X 85kgs

Bent-Arm Dumbbell Pullover
1 X 15 X 30lbs
1 X 15 X 37.5lbs
1 X 15 X 42.5lbs

Decline Dumbbell Bench Press, per side
1 X 12 X 20lbs
1 X 12 X 25lbs

Dips
3 x 5

I will include my diet later to get more feedback whether it's sufficient

This post has been edited by silverwave: Mar 9 2009, 08:47 PM

12/3/09 (Thursday)

Workout B

Shoulder press
1 X 12 X 4kgs
1 X 12 X 6kgs
1 X 12 X 17.5lbs
1 X 12 X 20lbs
1 X 12 X 22.55lbs
1 X 12 X 30lbs
4 X 12 X 32.5lbs

Bent Rows (excluding bar)
1 X 12 X bar
1 X 12 X 10kg
1 X 8 X 20kg
2 X 6 X 30kg

3x5 Chin-ups

Dumbbell Bicep Curl (per hand)
1 X 8 X 20lbs
1 X 8 X 22.5lbs
2 X 5 X 25lbs

Dumbbell Bicep Curl (machine)
1 X 10 X 34.5kgs
1 X 8 X 39kgs
1 X 8 X 46kgs
1 X 6 X 48.5kgs

Squat (without machine support and excluding bar)
1 X 10 X bar
1 X 12 X 20kg
1 X 12 X 30kg
1 X 12 X 40kg

Palms-Up Dumbbell Wrist Curl Over A Bench
2 X 10 X 25lbs


Diet

10.00am: 4 slices of bread with black currant jam
12.30pm: Nasi percik
4.00pm: Honey stars cereal with full cream milk + 1/3 mango flavoured yogurt
8.00pm: 1 and a half murtabak + 1 scoop of whey with full cream milk

Could not take supper yesterday because i was too full

I know my diet is still far from what it should be. Please advice on where to improve. Thanks.

This post has been edited by silverwave: Mar 13 2009, 11:35 AM

13/3/09 (Friday)

Workout A

Dumbbell Bench Press, per side
1 X 12 X 6kgs
1 X 12 X 20lbs
1 X 12 X 27.5lbs
1 X 12 X 32.5lbs
1 X 12 X 37.5lbs
1 X 12 X 40lbs

Dumbbell Flyes, per side
1 X 12 X 6kgs
1 X 12 X 20lbs
1 X 12 X 27.5lbs
1 X 12 X 32.5lbs
1 X 12 X 37.5lbs
1 X 12 X 40lbs

Incline Dumbbell Bench Press, per side
1 X 12 X 30lbs
1 X 12 X 32.5lbs
1 X 12 X 35lbs
1 X 12 X 37.5lbs

Incline Dumbbell Flyes, per side
1 X 12 X 30lbs
1 X 12 X 32.5lbs
1 X 12 X 35lbs
1 X 12 X 37.5lbs

Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 40kgs
1 X 8 X 60kgs
1 X 5 X 80kgs

15/3/09 (Sunday)

Workout A


Shoulder press
1 X 12 X 5kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
2 X 10 X 35lbs

3x5 Chin-ups

Dumbbell Bicep Curl (per hand)
1 X 8 X 20lbs
1 X 8 X 22.5lbs
1 X 6 X 25lbs
1 X 3 X 30lbs

Squat (without machine support and excluding bar) = full squat and i did it very slowly
1 X 10 X bar
1 X 12 X 20kg
1 X 12 X 30kg
1 X 12 X 40kg

Leg extension
1 X 12 X 35kg
1 X 12 X 55kg
1 X 12 X 75kg
1 X 12 X 85kg

Seated Leg curl
1 X 12 X 35kg
1 X 12 X 55kg
1 X 12 X 65kg

Calf Press
1 X 12 X 25kg
1 X 12 X 55kg
1 X 12 X 75kg
1 X 15 X 95kg
1 X 15 X 105kg


Not happy with my workout today but i was a bit tired before the workout

This post has been edited by silverwave: Mar 15 2009, 08:28 PM