UPDATE: For latest picture and video progress, see latest post. TQ

Hello.

A total noob here.

I'm 173 tall and right now 55 kg (2 months ago around 52). I worked out around 3-5 times a week and sometimes went swimming during weekends. My goal is to gain weight and pack some muscles so that I can have that hollywood actor bodytype.

So I joined the company's gym a few months ago (free gym, free trainer), and I dont keep track of anything. So I think I should open this thread to post my routine and my progress and maybe some advices from sifus here.


This post has been edited by emino: Apr 20 2014, 02:46 PM


Attached image(s)

most important is consistency dude.

goodluck

As usual, tell your trainer to incorporate more compounds
and dont neglect legs, they're also crucial if you wanna get some decent mass, mana squat???

You are really light. good start by jotting down your training and see your own progression ~

your training seems ok to me, but what JIB-89 says is true, dont neglect your legs...

i think, forget about the 10-20mins jogging. only do like 5mins warm up on thread mill during ur leg days. eat clean, dont avoid fat, u need fat to increase male hormone, hence increase protein synthesis.

Thanks for the advices. Cant i focus on body first and when that area is more defined, then started to work on the legs?

As you said, body. Read the definition of your body. What's the body? The body's the entire structure from head, toe, fingers, legs.

I'll say this, If you've an amputee and haven't got legs, then sure, just train your torso. If you've legs, train your legs.

you look very thin, just eat, eat, eat and eat.
good food with lotsa protein of course

Don't make the novice mistake of leaving out your legs. I know saying this would probably be ignored, but your body works as a whole. Neglecting your legs would hamper your progress.

Thanks for all the advices! I guess I better starts back on the leg routine...

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Added on August 6, 2008, 12:19 amHow exactly do you do these listings? Example, for Flat Bench Press, should I put down the weight of the single round thingy, or should i total two of them or should i total them with the bar as well? I'm kinda noob at this.

This post has been edited by emino: Aug 6 2008, 12:19 AM

Weights of the bar 45lbs + weights of the weight.

Have fun.

Here it goes, coreect me if I'm wrong. This is this week's session.

Tuesday(Chest + Biceps + Triceps)


Wednesday (Back + Shoulder)


Today/Thursday (Leg) the most avoided training before, tomorrow legs must hurt like hell


Recently my trainer are very rajin and helped supporting me. In the past weeks he usually just instructs me on what to do.
He also advices me to lay down the jog to 5 minutes per session instead of 10-20 minutes like before.
And yeah, only today he just realised he forgot to include squats. he said he thought he already included that!

Oh yeah, if the weight at the gym is not broken, I am now 56.5 kg! Its 1.5 kg heavier than last 2 weeks!

This post has been edited by emino: Aug 7 2008, 06:32 PM

Whats with all the support? If you cant lift it by urself then lower the weight, support should only come on the last few reps
Its actually a bad habit everywhere... i see that among the PTs in my gym, they like going heavy but than they'll get another PT to assist them through the entire set

I dunno. I did use way lower weight, but the trainer wants me to lift heavier, especially those with barbells. Since I seems to lack balance, he come and supports.

This post has been edited by emino: Aug 7 2008, 06:34 PM

That's a VERY nonsensical way of training. Do you ever see weightlifters, powerlifters, ask their partners or coaches to help them along while lifting?

That usually happens with guys who can't have their muscles lift, but their ego lift...

Okay then. Will stress at him on not supporting then.
Thanks on the advices.

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Added on August 13, 2008, 10:53 pmThis week.

Monday(Chest + Biceps + Triceps)

Tuesday - outstation.

Wednesday (Back + Shoulder)

Tomorrow (Thursday) - outstation.

Been avoiding my trainer's offer to help support, but he sometimes insists . But still, not like before.
Weight - in between 56-57 kg, cant get a stable reading on the scale.

This post has been edited by emino: Feb 16 2011, 09:05 AM

Boy, haven't update this in a while (that's an understatement. LOL). This is my new routine.

Day 1 - Chest + Back
Flat Bench Press
Incline Bench Press
Dumbbell Flyover
Dumbbell Pullover
Barbell Row
Deadlift
Lat Pull Down (front and back)

Day 2 (Shoulder + Triceps)
Behind Neck Press
Machine Shoulder Press
Lateral Raise
Arnold Press (I think that's what it is called...)
Triceps Pull Down
Triceps Kick Back
Dips

Day 3 (Biceps and Legs)
Squat/Leg Press
Leg Extension
Leg Curl
Barbell Curl
Alternate Dumbbell Curl
Cable Hammer Curl

I try to workout everyday, but most of the times I only managed to come every other days. On some days (usually weekends) I do three parts per day.

I am now 62 kg, the heaviest I've been in my life. Here is my latest progress pic:


I must say I love the gains and confidence this experience had been giving me. I am no longer feel intimidated or inferior when going to a waterfall of swimming pool. I love this feeling, the workout and so on. Thanks a lot for the help from the sifus in LYN.

emino, what do the numbers in the brackets mean?

For the old routine? I believe its the weight.

lol, thought as much. its a bit vague though, why not putting it in total weight, eg 100kg/100lbs or something like that, makes for easier reading