54th Day 08/10/08

Meals:
08:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

11:00am
Oat chicken rice with Thai sauce

04:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna

06:00pm
Grilled chicken breast meat, a glass of HL milk, 2 hard boiled eggs

Before bed
A glass of HL milk

55th Day 09/10/08

Today was supposed to be a workout day but unfortunately the next day I had a quiz for Chemistry. Although it's just a quiz, marks are still being taken. The worst part, every Friday starting from now is going to be a Chemistry quiz.

Meals:
06:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

10:30am
Grill fish rice with Thai sauce

02:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna

06:00pm
a piece of fried fish, 2 ayam capati with rice, long beans, ice lemon tea, a glass of HL milk

Before bed
A glass of HL milk

56th Day 10/10/08 (Movie Day)

I accompanied my friend to watch some movies, Disaster Movie and The House Bunny.

Meals:
06:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

12:00pm
2 turkey ham sandwiches with eggs

01:00pm
Grilled fish fillets rice with Thai sauce

04:00pm
Peanut butter sandwich, a glass of HL milk

09:00pm
A bowl of dry curry chicken noodles, a drumstick served in Chinese medicine soup

Before bed
A glass of HL milk

57th Day 11/10/08

Workouts:
Squat
1x5xOlympic Barbell
1x5x37.5kg
1x5x40.0kg
1x5x42.5kg
3x5x45.0kg

Leg Extension
1x10x70lbs
1x10x80lbs
1x10x90lbs
1x10x100lbs

Bench Press
1x5x22.5lbs
1x5x25.0lbs
1x5x27.5lbs
3x5x30.0lbs

Incline Bench Press
1x5x20.0lbs
1x5x22.5lbs
3x5x25.0lbs

Dumbbell Chest Fly
1x10x7.5lbs
1x10x10.0lbs
1x10x12.5lbs

Butterfly
1x10x50lbs
1x10x60lbs
1x10x70lbs

Barbell Curl
1x5x20.0lbs
1x5x22.5lbs
1x5x25.0lbs
3x5x27.5lbs

Dumbbell Biceps Curl
2x10x7.5lbs
2x10x10.0lbs
2x10x12.5lbs

Barbell Row
1x5x20.0lbs
1x5x22.5lbs
1x5x25.0lbs
1x5x27.5lbs
3x5x30.lbs

Pulldown
1x10x60lbs
1x10x70lbs
1x10x80lbs

Knee Raise
2x20xBW

Incline Crunch
1x20xBW
1x20xBW+10.0lbs

Torso Twist
2x50xBW

Meals:
10:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

12:30pm
Oat chicken rice with Thai sauce

03:00pm (pre-workout meal)
A glass of HL milk, peanut butter sandwich with cheese and tuna, 3 microwaved egg whites

06:00pm (post-workout meal)
Grilled chicken breast meat with vegetables, a glass of HL milk, 3 hard boiled eggs

Before bed
A glass of HL milk

This post has been edited by x0angelus0x: Oct 18 2008, 07:09 PM

58th Day 12/10/08 (Yay!! Sunday)

Meals:
10:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

03:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna, 3 microwaved egg whites

06:00pm
Grilled fish with onion sauce, ice lemon tea

Before bed
A glass of HL milk

This post has been edited by x0angelus0x: Oct 18 2008, 07:20 PM

59th Day 13/10/08

Workouts:
Squat
1x5xOlympic Barbell
1x5x40.0kg
1x5x42.5kg
1x5x45.0kg
3x5x47.5kg

Leg Extension
1x10x80lbs
1x10x90lbs
2x10x100lbs

Bench Press
1x5x22.5lbs
1x5x25.0lbs
1x5x27.5lbs
3x5x30.0lbs
1x5x35.0lbs
1x4x40.0lbs

Dumbbell Chest Fly
1x10x7.5lbs
1x10x10.0lbs
1x10x12.5lbs

Butterfly
1x10x50lbs
1x10x60lbs
1x10x70lbs

Barbell Curl
1x8x20.0lbs
1x8x22.5lbs
1x8x25.0lbs
2x8x27.5lbs

Dumbbell Biceps Curl
2x10x7.5lbs
2x10x10.0lbs
2x10x12.5lbs

Barbell Row
1x5x20.0lbs
1x5x22.5lbs
1x5x25.0lbs
1x5x27.5lbs
3x5x30.lbs

Pulldown
1x10x60lbs
1x10x70lbs
1x10x80lbs

Knee Raise
2x20xBW

Incline Crunch
1x20xBW
1x20xBW+10.0lbs

Torso Twist
2x50xBW

Meals:
06:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

10:30am
Grilled fish rice with Thai sauce and cabbages

03:00pm (pre-workout meal)
A glass of HL milk, peanut butter sandwich with cheese and tuna, 3 microwaved egg whites

06:00pm (post-workout meal)
Grilled salmon coated with lemon grass pepper and garlic with cheese, a glass of HL milk, 3 hard boiled eggs

Before bed
A glass of HL milk

60th Day 14/10/08

Meals:
06:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

10:30am
Grilled fish rice with Thai sauce and cabbages

03:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna, 3 microwaved egg whites

07:00pm
Grilled chicken breast coated with lemon grass pepper and garlic with cheese, a glass of HL milk, 3 hard boiled eggs, vegetables

Before bed
A glass of HL milk

Time to add weights for curls, bench and squat? Doubt you feel the afterburn.

61th Day 15/10/08 (Preparation)

I skipped today workout because I had to prepare for my presentation for tomorrow. If it's a class presentation then I have nothing to worry about but presenting in front of 120+ students is not relatively easy. I couldn't afford to screw up so practice, practice and practice are a must.

Meals:
08:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

11:00am
Grilled fish rice with Thai sauce and cabbages

03:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna, 3 microwaved egg whites

06:00pm
Grilled chicken breast coated with lemon grass pepper and garlic with cheese, a glass of HL milk, 3 hard boiled eggs

Before bed
A glass of HL milk

62nd Day 16/10/08 (Skipping)

Skipped gym again because I had a Chemistry quiz the next day. Really frustrating.

Meals:
06:00am
2 hard boiled eggs, a glass of HL milk, peanut butter sandwich with cheese and tuna, a bowl of oatmeal

11:00am
Grilled fish rice with Thai sauce and cabbages

03:00pm
A glass of HL milk, peanut butter sandwich with cheese and tuna

07:00pm
1/2 of whole chicken with rice shared with my friend, a bowl of fish balls soup, fish paste, 2 soft boiled eggs, a plate of bean sprouts, ice lemon tea, a glass of HL milk

Before bed
A glass of HL milk

This post has been edited by x0angelus0x: Oct 18 2008, 09:06 PM

just wondering, how long do you spend in gym? and do you managed to recover?

I always spend 2 hours or more in the gym. I recover quite fast if I have a pleasant sleep and usually feel replenished the next morning. If not, I'm gonna have a hard time concentrate during class.

I'll be brutally honest here but still politically sweet, but your workouts are quite...a waste of time.

I'll show you why aight;


Workouts:

You've got a total of TWELVE exercises.

You do it like, legs, chest, back right?

Ya know, my morning workouts go like; power snatch, power clean and jerk, push press and front/back squats

Evening workouts; Squat snatch, clean and jerk, jerk from rack, snatch and clean pull and squats.

And yet, I take only 1 1/2 hours to complete. My main lifts, go to about 3x3. Then the accessory work go to about 5x5. This is all after my buildup sets. Don't get caught in the belief that more is better. There's a line between improvement and mere wasting time. At one point, your ATP declines and your muscles aren't recruited as you'd like them to be. At that point, you'd be better off resting, eating and training again later in the day if you want to.

Just a lil input. Hope it helps.

Waste of time!? I'm totally shattered. 2 months of hardwork just go "poof".

After squatting, my quads are extremely exhausted if I squat deep enough. Front squat is kinda new to me and seems dangerous at my newbie level so I always avoid it. I go for leg extension (machinery) because it's much easier than free weights and I use this period to let both of my legs rest.

I desperately want to reduce the layer of fat on my chest thus I included as many chest workouts I could think of. Butterfly is machinery and less daunting compared to free weights so I quite fond of doing it.

As for the theory of curling before rowing, I have utterly no clue at all. I just figure that wearing out your biceps can increase the intensity of rowing or vice versa, as simple as that.

Twisting my torso is just for fun. I just grab a stick lay it on my shoulders with both my arms stretching out to hold the end of the stick. Next, I just twist my body left and right for maybe 60/70 degree. I know it's not gonna slim my body down but you can't deny it has some little effects.

Well, at least there is some significant change in my body. My waist just drops from size 35 to 34/33 (I didn't actually measure it but judging from my pants, it's quite obvious.) The strange thing is my weight is constant just like 2 months before.

I didn't want you to get it the wrong way, but it seems you did.
I used to believe more was better.......but then as I researched more and read some thesis papers I borrowed, I realized, ENOUGH is better.

You should know this already, but as the period of training increases, the intensity decreases and your fast twitch muscles exhaust themselves. After that, you're only relying on your slow twitch muscles. These muscles aren't too significant to raising your BMR to burn more fats..well actually they are, but those little isolation movements aren't gonna do much for it. If anybody else disagrees, do a bench press for 1 month and do a squat for 1 month exclusively. And put them on the same diet.

If you lose more weight doing bench presses, I'll quit weightlifting.

What I'm suggesting is, a routine that involves more heavy lifting, and then an additional few sets and exercises for the minor bodyparts. Zatorski said that, accessories aren't bad, but never make your accessories your obsession. Don't make your bicep curls numbers be more important than your pull-up maxes.

Cheerios. I hope you get what I'm trying to say. And don't get so touched and emotional about me saying these extra movements are a waste of time. Not every compliment is an honest one, but every constructive comment is.

I used to do what x0angelus0x is currently doing until i realized and i changed my workout. My workout is around 1 hour lately....what pizzaboy said is right...my strength tends to reduce tremendously after 1 hour and its really a waste of time after that...do more compound and less isolation...
my main exercise lately are: pulldown, bench press,squat,deadlift,overhead press and rows.....

trying to gain some lats/width but its damn freaking tough...good luck mate...

Pump your lats with supersets, damn fun. I felt the ache for the next 2 days. Like Close Grip Lat Pulldowns with Dumbbell Presses, plus Wide Grip Lats Pulldowns with Bent Over One Arm Long Bar Rows.

superset sounds great, but my seat will be taken once i leave it haha...will try widegrip/narrow grip pull down wit with pendlay row...

OF all the rows I've tested (Let's see.....db...bb....yates..hmm hmm, chest, t..hmm..about 8 different rowing variations) the best lat/upper and mid back killers IMHO goes to these;

1. Chest supported incline rows (Eliminates all lower back involvement. Deload each repetition)
http://www.flickr.com/photos/dehwang/151040526/

2. Yates row (with a suppinated grip, soreness)

3. Dumbbell rows (With straps+heavy weights+HUGE oblique twisting movements)

For me, these movements work tremendously well. I've been able to pull 190KG's without my upper back failing and front squatting 140KG's after a session of snatch, cnj, pulls, and I'll attribute a huge amount of upper back strength to these row variations.

I believe for movements, where you cannot get other parts of your body to help, then use a light weight for high repetitions. If you can, then use a heavy weight, and go for even higher repetitions.

China weightlifting textbooks, FTW!

Hi Angelus, I've been following your training log since the beginning and just have a few things to say, I hope you don't take any of it the wrong way.

First of all congrats on the progress you have made, it shows that you have put in the effort and dedication in order to succeed. Bravo!

Pizzaboy is definitely spot on (when is he not?). The problem with your training is that you are doing too many unnecessary exercises - which leads to your sessions becoming too long. A session that lasts longer than 1 hour usually results in increased cortisol which is a catabolic hormone. In simple terms, it breaks down muscle. In Pizzaboy's case it's different, because olympic lifters spend a lot of time resting in between sets.

Here's what I suggest, stick to the original Rippetoe template, it is more than adequate for a beginner like you. What you can do is (and this is what I do) add in 1 or 2 assistance exercises. In my case, because I'm a football player, my assistance exercises consist of lunges, bulgarian split squats, pull-ups/chin-ups and a row variation. The lunges and bulgarian split squats work the legs and especially the adductors and hip flexors, pull-ups increase relative strength which can in turn lead to speed gains, and a row variation because I do a clean pull instead of pendlay row, and I have a sucky right shoulder due to a torn rotator cuff, hence the need for rows.

Notice that they are all free-weight exercises, machines have a very little role to play in a serious training program. I don't know your reason for doing leg extension, but get off the damn thing, it's pretty much useless unless you are a speed skater or someone who requires local muscle endurance in the quadriceps. Substitute those with a 'single leg exercise' instead.

Chest flyes and butterflies do almost nothing in terms of reducing chest fat. Spot reducing is a myth, just like how many people think that if they do 1000 situps a day they will have 6 packs soon, or how plenty of ladies do very light weights with thousands of repetitions thinking that it will burn fat. Wrong. Get rid of those.

If you do rows, you don't need to do pulldowns. In fact, try to stay away from the pulldowns. Your shoulders will thank you because before this you were doing 3 different chest exercises but only 1 row exercise (pulldowns do not round up the chest exercises). Sooner or later your shoulders will get injured. And yes, you should row before you curl.

If you are going to do assistance exercises, do it after you are done with the main exercises. So go squat, bench deadlift and then only do the other exercises. So in your case, you don't need many exercises, maybe add in 3 sets of lunges and curls on one day and 3 sets of lunges and decline tricep skullcrushers on another day. Maybe 1 or 2 abdominal exercises. Your sessions should last around 1 hour or so.

About reducing your waistline and all, there's only 1 way to go: Clean up your diet and do cardio.

Don't worry about the mistakes you made, learn from them and be better. Do ask away if you still have any doubts.