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)

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

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

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

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

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.

For the old routine? I believe its the weight.

Dude, that was from aeons ago (2008). I wont bother editing it.
The latest one is displayed without weights, since that is constantly changing.

Each day different bodyparts so each bodyparts gets 2 rest days. But I usually do it Monday - Wednesday - Friday.

http://emino.info/2011/04/12/emino%e2%80%9...-my-daily-diet/

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Added on May 26, 2011, 9:20 amJust wanna share how I look like before I start going to the gym:



Many people thought I'm a drug addict.

And here are the updates after I starts working out. Swimwear edition. AHAHAHAHAHAHA



2010 is prior to my motorcycle accident, where I broke my collar bone. Now some metal plates rests there.

This post has been edited by emino: May 26 2011, 09:20 AM

Some progress pics:

May 2011



July 2011



Changed my routine a little. Now instead of Chest-Back and Shoulder-Triceps days combo, I'm trying Chest-Shoulder, Back-Triceps combo. Leg and biceps are still the same.

Also: Been trying supersets once a while. Feels good man!

I dunno about the severity, but you can definitely see the bone tries to poke its way out of the skin.



Since its covered under my insurance, surgery is more welcomed I guess.

Edit: Just realise today is the anniversary of the surgery.

This post has been edited by emino: Oct 10 2011, 10:07 AM

LOL. Jangan la exaggerate sangat bang. Hahaha

Ayam progressing too slowly la. Should really follow someone else. Hehe

Currently I can bench my body weight, and a lil more with some support.

I actually dont swim that often, despite most of my pics were showing me swimming. LOL

Latest progress picture:



Weight sadly still stuck at 60+.

Oh also, another update:



Extracted my metal plates last week. No more iron man jokes in teh office.

This post has been edited by emino: Jan 2 2012, 09:25 PM

Yeah, I haven't do the squat for a year due to the metal bulging out at the area at the shoulder where we put the bars. Damn uncomfortable during squats.

But now I guess I can start doing it back!

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Added on January 6, 2012, 4:11 pmSince people keeps asking, this is my supplement, most of the time, when I have no monies.



This post has been edited by emino: Jan 6 2012, 04:11 PM

I did not really concentrate on certain areas of the chest. Just doing them all with balance.

Posted this in progress picture thread, so I should have a copy here as well.

After workout. But I heard supplements works best if they were taken in between meal as well.