17/3/09 (Tuesday)

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


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19/3/09 (Thursday)

Workout A

Shoulder press
1 X 12 X 5kgs
1 X 8 X 17.5lbs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 10 X 35lbs

Shoulder press (machine, excluding bar, for front and back part of shoulder)
2 X 15 X 20kgs
2 X 15 X 30kgs
2 X 15 X 40kgs
2 X 15 X 50kgs
2 X 15 X 60kgs
2 X 15 X 70kgs

Standing military press
2 X 10 X barbell

Seated Side Lateral Raise (each hand)
3 X 10 X 5kgs

3x5 Chin-ups

Dumbbell Bicep Curl (per hand)
2 X 8 X 20lbs

Bicep Curl
1 X 12 X 34.5kgs
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs

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

Calf Press (machine, excluding bar)
1 X 12 X 30kg
1 X 12 X 50kg
1 X 12 X 70kg
1 X 15 X 80kg

Front Barbell Raise
3 X 10 X 10kg

Dumbbell Shrug
1 X 12 X 45lbs
1 X 12 X 50lbs
1 X 12 X 55lbs

Today was really tiring, managed to do heavy sets with the support of my friend.

Anyway, i really plan on improving my diet.


My diet today was

10.00am: Oats
1.30pm: Nasi lemak with fried chicken
4.00pm: A slice of fruit cake, a few jam tart cookies and a can of 100plus
8.00pm: Rice with 1 fish, vegetable + 1 egg + 1 scoop of whey

I think i should take 2 half boil eggs in the morning and may be cereals for supper. Anything else to add?

20/3/09 (Friday)

Workout A

Dumbbell Bench Press, per side
1 X 12 X 5kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 10 X 40lbs

Dumbbell Flyes, per side
1 X 12 X 5kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 10 X 40lbs

Incline 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

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 40kgs
1 X 8 X 60kgs
1 X 5 X 80kgs
1 X 5 X 85kgs --> the last 2 i think my back wasn't arching enough. left part of the lower back feels a little pain, not the backbone though

Bent-Arm Dumbbell Pullover
1 X 10 X 30lbs
1 X 10 X 40lbs
1 X 10 X 50lbs

3 x 10 Sit Ups

Dips
2 x 8

29/3/09 (Sunday)

Workout B

Shoulder press
1 X 12 X 6kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 12 X 35lbs

Standing military press
1 X 12 X barbell
1 X 12 X (barbell + 1.25 kgs each side)
1 X 12 X (barbell + 2.5 kgs each side)
1 X 3 X (barbell + 5 kgs each side)

3x5 Chin-ups

Bicep Curl
1 X 12 X 34.5kgs
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs

Front Raise
1 X 12 X 5kg
1 X 12 X 7.5kg
1 X 12 X 10kg

Hyperextensions (Back Extensions)
1 X 12
1 X 12 X 5kg
1 X 12 X 10kg

Going to get whey by this week. Opting for ON strawberry.

I need to get the lifting belt soon. Looking around for a reasonable one. Pls recommend some to me

This post has been edited by silverwave: Mar 29 2009, 10:51 PM

2/4/09 (Friday)

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 12 X 37.5lbs

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

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

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

Bent-Arm Dumbbell Pullover
1 X 10 X 40lbs
1 X 10 X 45lbs
1 X 10 X 50lbs

Dips
2 x 8

Decline Close Grip Bench To Skull Crusher
2 X 10 X 10kgs

Reverse Grip Tricep Pushdown
1 x 8 x 15kgs
1 x 8 x 20kgs
1 x 8 x 25kgs

Tricep Pushdown
1 x 8 x 15kgs
1 x 8 x 20kgs

Hi dude. lol

haha, you must be too free.

5/4/09 (Sunday)

Workout A

Dumbbell Bench Press, per side (machine) ----- varying the workout
1 X 12 X bar
1 X 12 X 10kgs
1 X 12 X 20kgs
1 X 8 X 30kgs

Incline Dumbbell Bench Press, per side (machine) ----- varying the workout
1 X 12 X bar
1 X 12 X 10kgs
1 X 12 X 20kgs
1 X 8 X 30kgs

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

Bent-Arm Dumbbell Pullover
1 X 10 X 40lbs
1 X 10 X 50lbs
1 X 10 X 55lbs

Dips
2 x 8

Palms-Down Wrist Curl Over A Bench
2 X 12 X 10kgs

Palms-Up Barbell Wrist Curl Over A Bench
3 x 12 x 15kgs

Lying Machine Squat
1 x 15 x 35kgs
1 x 15 x 55kgs
1 x 15 x 75kgs
1 x 15 x 95kgs
1 x 15 x 105kgs

Took ON strawberry today. Yummy

Slowly going to change my workout to be more effective.

This post has been edited by silverwave: Apr 5 2009, 09:29 PM

How much do you weigh right now?

54-55kgs

Yah, add some milk
Btw, u got realli strong back & legs.

9/4/09 (Thursday)

Workout B

Shoulder press
1 X 12 X 5kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 8 X 35lbs

Standing military press
3 X 8 X barbell

3x5 Chin-ups

Bicep Curl
1 X 12 X 34.5kgs
1 X 12 X 39kgs
1 X 8 X 46kgs
1 X 8 X 53kgs

Bent Rows
1 x 12 x barbell
2 x 12 x 10kgs

Lying Machine Squat
1 x 15 x 35kgs
1 x 15 x 55kgs
1 x 15 x 75kgs
1 x 15 x 95kgs
1 x 15 x 105kgs

This post has been edited by silverwave: Apr 9 2009, 10:44 PM

My legs are strong but i still don't like the way my calves look. I think my back is quite weak

add Calves Raise (DB/BB Standing/Smith Machine/etc..) into ur workout plan perhaps? Or can try Leg curls, Lunges, and Straight-leg BB Good Morning, which will target on ur hamstrings too.

what is lying machine squat? lol


Chow

Alright, i will do some research and add it to my workout. Thank you.

---

Added on April 10, 2009, 10:43 amhere's a picture. It looks the same but the chair is in a sitting position. I will double check whether that's the correct name for the machine today.



This post has been edited by silverwave: Apr 10 2009, 10:44 AM


Attached thumbnail(s)

10/4/09 (Friday)

Workout A

Barbell Bench Press ----- varying the workout
2 X 12 X bar
1 X 12 X 10kgs
1 X 12 X 20kgs
1 X 8 X 30kgs

Incline Barbell Bench Press ----- varying the workout
1 X 12 X bar
1 X 12 X 10kgs
1 X 12 X 15kgs
1 X 8 X 20kgs

Deadlifts (excluding bar) ---- my left arse was so pain suddenly, could not do a good deadlift
1 X 8 X bar
2 X 8 X 40kgs

Bent-Arm Dumbbell Pullover
1 X 10 X 30lbs
1 X 10 X 40lbs
1 X 10 X 45lbs
1 X 10 X 50lbs

Dips
2 x 8

look like hack squat....lol....


Chow

Could be, i will check the name tomorrow. Forgot to check it yesterday

Workout A

Barbell Bench Press ----- varying the workout
2 X 12 X bar
1 X 12 X 10kgs
1 X 12 X 20kgs
2 X 5 X 30kgs

Incline Barbell Bench Press ----- varying the workout
1 X 12 X bar
1 X 12 X 10kgs
1 X 8 X 20kgs
2 X 3 X 30kgs

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

Bent-Arm Dumbbell Pullover
1 X 10 X 40lbs
1 X 10 X 45lbs
1 X 10 X 50lbs

Dips
2 x 8

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

Pullups
1 x (Body Weight - 19kgs) x 8
1 x (Body Weight - 12kgs) x 8
1 x (Body Weight - 5kgs) x 8
1 x Body Weight x 3

I need to motivate myself to eat correctly. Body looks ok but weight is far from ideal weight.

17/4/09 (Friday)

Workout A

Shoulder press
1 X 12 X 4kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs

Standing military press
3 X 12 X barbell

3x5 Chin-ups

Bicep Curl
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs

3x10 Sit Ups

Elevated Cable Rows
1 X 12 X 32kgs
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs