19/4/09 (Sunday)

Workout A

Squat (without machine support and excluding bar)
1 X 10 X bar
1 X 10 X 10kg
1 X 10 X 20kg
1 X 10 X 30kg
1 X 8 X 50kg

Dumbbell Bench Press
1 X 12 X 17.5lbs
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs
1 X 12 X 42.5lbs
1 X 12 X 45lbs
1 X 12 X 47.5lbs

Barbell Bench Press
1 X 12 X 20kgs
1 X 12 X 30kgs
1 X 12 X 32.5kgs

Incline Barbell Bench Press
1 X 12 X 20kgs
1 X 12 X 30kgs
1 X 8 X 32.5kgs

Bent-Arm Dumbbell Pullover
1 X 12 X 45lbs
1 X 12 X 50lbs
1 X 12 X 55lbs
1 X 12 X 60lbs
1 X 12 X 65lbs

Managed to do very heavy sets for my dumbbell bench press. Exercises seem to be good but weight . I must force myself to eat more every 2-3 hours.

Btw guys, someone asked me to join him to do squats and romanian deadlift. I joined him for squats but i did not do the Romanian deadlift. Looks scary. I don't know whether i should do it.

Another thing, should i get the lifting belt? Been pondering a while but haven't got one yet.

wahh....u manage very heavy weights wo.
i was wondering bout the belt n gloves as well.prolly getting the glOves 1st.my hands skin getting thick cuz of the friction on the bb ady.

haha, that's because my friend help to support me. Invest in a good gloves, it makes a lot of difference when lifting the weight.

good for u.
i dun really hav a partner. my fren nw rarely go with me ady.so i always solo.zzzzz
i noe i can do slightly higher weight/reps with a suppoter.but....
always doing alone.n ther were few times tat i hit failure during the last reps of bb bench press. sad la.....

anyway,any specific gloves brand u recomend? wats the normal pricing??n wher u get it frm?










This post has been edited by ahnien: Apr 21 2009, 11:33 PM

Actually, anyone can help to support you, not necessarily a friend you know. For me, my friend i am referring to is from my yoga class. We were the only 2 guys last time so we got to know each other slowly after 1 yr +. He's close to 40 years and i'm 21+. Somehow, his exercises were quite similar, so we helped each other. You can just look around for someone doing the same exercises like you and join them. There could be others looking for a partner too but too shy to ask ( I was in that position before )

For gloves, i recommend this brand called Harbinger. It can only be found in The Curve. You can refer to Egonutritions . I bought another brand called Maxx before but it tore so fast. Harbinger has been quite good so far and the soft gel padding relieves the heavy weight feeling on the palm. Therefore, you don't actually feel any pressure on the palm. Btw, i'm using Harbinger Gloves Training Grip w/ Wristwrap currently.

This post has been edited by silverwave: Apr 22 2009, 08:09 AM

Shoulder press
1 X 12 X 3kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 8 X 37.5lbs

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

Elevated Cable Rows
1 X 12 X 32kgs
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs
1 X 12 X 57kgs

Squat
1 x 15 x bar
1 x 15 x 30kgs
1 x 15 x 60kgs

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

First week of work.. super tiring. need to eat more.. must come up with a new plan soon. I feel like i'm just wasting my time exercising without eating properly.

Will post up my body picture soon.

This post has been edited by silverwave: Apr 23 2009, 10:42 PM

25/4/09 (Friday)

Workout A

Dumbbell Bench Press
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
1 X 12 X 42.5lbs
1 X 10 X 45lbs

Barbell Bench Press
1 X 12 X 20kgs
1 X 12 X 30kgs
1 X 12 X 32.5kgs

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

Incline Barbell Bench Press
1 X 12 X 20kgs
1 X 12 X 30kgs

Bent-Arm Dumbbell Pullover
1 X 12 X 45lbs
1 X 12 X 50lbs
1 X 12 X 55lbs
1 X 12 X 60lbs
1 X 12 X 65lbs

Dips
3 x 8

Decline Dumbbell Bench Press
1 X 12 X 25lbs
1 X 12 X 30lbs
1 X 12 X 35lbs

This post has been edited by silverwave: Apr 25 2009, 04:28 PM

Shoulder press
1 X 12 X 3kgs
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 8 X 35lbs
1 X 8 X 37.5lbs
1 X 8 X 40lbs

Sitting military press
2 x 12 x bar
1 x 12 x 5kgs

3x5 Chin-ups

Pullups
1 x (Body Weight - 26kgs) x 8
1 x (Body Weight - 19kgs) x 8

Bicep Curl
1 X 10 X 22.5lbs
1 X 10 X 27.5lbs
1 x 8 x 32.5lbs

Wanted to do more but too tired today because i went to the driving range in the morning.

Pics added in first page. As you can see, it looks fine from the front view but from the side i think i look very skinny. Is it also possible to extend the body side ways (not fat)? I want more width. When i look at myself from far in the changing room mirror, it seems that i look small from below the chest onwards right to my legs(front view).

Sorry if the explanation is confusing. I can't think of any other way to explain

This post has been edited by silverwave: Apr 27 2009, 11:01 PM

I guess you wanna achieve bigger lats so that you have the V shape ....

I think you need to eat more though .. Good thing about ecto is that they can just eat anything and doesn't grow much fats

Yes V shape is one of it. My lats are darn weak. I can't even do pull ups with my body weight. Need to work on that more.

Yes, definitely i'll eat more.. been eating 5 times a day now for a week. Hoping to see some results.

About the growing sideway, i mean the waist. I realise that there are some guys in the gym who have huge upperbody but when it comes to the waist, it looks very small. Looks a bit odd to me.

Your avatar = my dream body

Those are what I consider good genes, naturally born with the V-taper and they just have to work harder and the V shape will show out. Yea it's my dream body and seems like the most probable size I can achieve.

You don't really have to do pull up although that's good ... Try the ol' good lats pulldown machine but remember, when you do the exercise you need to use the bodypart that you wanna train .. If you find that you finish dumbbell bench press and you find that there's no soreness in your chest the other day but only in the tricep ... It's the time you should pay attention to your form.

I did not do lats pulldown for nearly 8 months. Time to get back to it. Yup, i get what you mean about the form, it is very important.

I guess i will focus a lot more on my diet.

Thanks for the advises.

Elevated Cable Rows
1 x 20 x 19kgs
1 x 15 x 26kgs
1 X 12 X 32kgs
1 X 12 X 39kgs
1 X 12 X 46kgs
1 X 12 X 53kgs
1 X 12 X 57kgs

Wide-Grip Lat Pulldown
1 x 10 x 19kgs
1 x 10 x 26kgs
1 X 10 X 32kgs
1 X 10 X 39kgs
1 X 8 X 46kgs
1 X 8 X 53kgs

Dumbbell Bench Press
1 X 12 X 20lbs
1 X 12 X 27.5lbs
1 X 12 X 32.5lbs
1 X 12 X 40lbs
1 X 10 X 45lbs

Incline Dumbbell Bench Press
1 X 12 X 25lbs
1 X 12 X 32.5lbs
1 X 12 X 40lbs

Tired today so i don't think i performed well in the gym

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
1 X 8 X 40lbs

Sitting military press
3 x 10 x bar

4x5 Chin-ups

Squat
1 x 15 x bar
1 x 10 x 20kgs
1 x 10 x 30kgs
1 x 10 x 60kgs

Arnold Dumbbell Press
3 X 12 X 20lbs

Calf Press
1 x 15 x 25kgs
1 x 15 x 45kgs
1 x 15 x 65kgs
1 x 15 x 85kgs
1 x 10 x 105kgs

3/5/09 (Sunday)

Workout A

Dumbbell Bench Press
1 X 12 X 6kgs
1 X 12 X 20lbs
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs
1 X 12 X 45lbs

Incline Dumbbell Bench Press
1 X 12 X 30lbs
1 X 12 X 35lbs
1 X 12 X 40lbs

Bent-Arm Dumbbell Pullover
1 X 12 X 40lbs
1 X 12 X 50lbs
1 X 12 X 55lbs

Decline Dumbbell Bench Press
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 30lbs

Deadlifts (excluding bar) ----------------till the ground
1 X 8 X bar
1 X 8 X 20kgs
1 X 8 X 40kgs
2 X 8 X 60kgs

Dips
2 x 8

I plan to get the lifting belt by this week. May i know the range of prices for Maxx and Weider? I know Harbinger prices are quite high.

Shoulder press
1 X 12 X 3kgs
1 X 8 X 20lbs
2 X 10 X 30lbs
1 X 8 X 37.5lbs
2 X 8 X 40lbs

Arnold Dumbbell Press
3 X 12 X 20lbs

Sitting military press
2 x 12 x bar
2 x 8 x 5kgs

3x5 Chin-ups

Pullups
1 x (Body Weight - 26kgs) x 10
1 x (Body Weight - 19kgs) x 5
1 x (Body Weight - 12kgs) x 5

Bicep Curl
1 X 10 X 32kgs
1 X 10 X 39kgs
1 X 10 X 46kgs

Barbell row
1 x 12 x bar
2 x 8 x 10kgs
2 x 8 x 20kgs

It's very tiring to workout after work.

This post has been edited by silverwave: May 7 2009, 11:09 PM

Barbell Bench Press
1 X 15 X bar
1 X 12 X 10kgs
1 X 12 X 20kgs
2 X 4 X 30kgs

Incline Dumbbell Bench Press
1 X 12 X 32.5lbs
1 X 12 X 37.5lbs
1 X 12 X 42.5lbs

Bent-Arm Dumbbell Pullover
1 X 12 X 42.5lbs
1 X 12 X 50lbs
1 X 12 X 55lbs

Decline Dumbbell Bench Press
1 X 12 X 20lbs
1 X 12 X 25lbs
1 X 12 X 32.5lbs

Deadlifts (excluding bar) ----------------till the ground
1 X 8 X bar
1 X 8 X 20kgs
1 X 8 X 40kgs
1 X 5 X 60kgs
2 x 3 x 70kgs

Dips
2 x 8

Shoulder press
1 X 20 X 4kgs
1 X 10 X 20lbs
1 X 10 X 25lbs
1 X 10 X 30lbs
1 X 10 X 35lbs
2 X 8 X 40lbs

Arnold Dumbbell Press
2 X 12 X 20lbs

Sitting military press
2 x 8 x bar
2 x 6 x 7.5kgs

3x5 Chin-ups

Pullups
1 x (Body Weight - 26kgs) x 10
2 x (Body Weight - 19kgs) x 6

Barbell row
1 x 12 x bar
1 x 8 x 10kgs
2 x 8 x 20kgs

Lat pulldown
2 x 8 x 26kgs
2 x 8 x 33kgs

Pectoral fly
1 X 15 X 19kgs
1 X 10 X 26kgs
1 X 10 X 33kgs
1 X 10 X 40kgs
1 X 8 X 47kgs
1 X 8 X 54kgs
1 X 4 X 61kgs

Squat (without machine support and excluding bar)
1 X 10 X bar
1 X 8 X 10kg
1 X 8 X 20kg
1 X 8 X 30kg
1 X 8 X 50kg
1 X 5 X 60kg

Deadlifts (excluding bar)
1 X 8 X bar
1 X 8 X 20kgs
1 X 8 X 40kgs
1 X 8 X 60kgs
1 x 5 x 80kgs
1 x 3 x 85kgs

Dips
2 x 8

Seated leg press
1 X 10 X 35kgs
1 X 10 X 55kgs
1 X 10 X 75kgs
1 X 10 X 95kgs
1 X 10 X 105kgs

Calf Press
1 X 20 X 35kgs
1 X 20 X 55kgs
1 X 20 X 75kgs
1 X 20 X 95kgs
1 X 18 X 105kgs

Heavy sets for the leg today. Feels good

This post has been edited by silverwave: May 15 2009, 08:02 AM