Yeah, finally decided to start a workout journal to keep track of my progress. I’m still feeling pretty sore today from yesterday’s workout at the gym. But have to help my dad do chores and move rocks around the house later anyway. So I guess not much rest for today.

My goals are to:-
Reach a stable weight of >80kg by the end of this year.
Get toned and firm muscles along with the weight.

Current stats:-
17 yrs old, 71kg, 178cm, between an Ectomorph and Mesomorph, I think.

I don’t follow at programs like Rippetoe and err… Crossfit etc. I just do my own workout routine, so feel free to give comments and constructive criticism. I don’t have a PT and I only get my tips and advice online. I’m still a beginner I guess.

Have been bulking seriously for the past 2 and a half months now. Though I only gained 6kg in the period of time.

So yeah, pics of me will be out tomorrow I guess after I hit the gym. For today, it’s my rest day.




DIET (1/9/08)

Breakfast (8.30am)- 4 slices of wholemeal bread with Tuna, kaya and cheese, a cup of Milo.

(10.30am)- Cup of Nestle Blizz (yoghurt like drink).

Lunch (1.00pm)- Chicken rice + Char Siew + 2 hard boiled eggs, cup of hot yam juice.

(3.30pm)- 1 bar Cadbury chocolate.

(4.30pm)- 6 Jacob’s Hi Fibre Biscuits with kaya, Aloe Vera tea.

Dinner (7.00pm)- Rice + Squid + Veggies + 2 boiled potatoes.

(11.30pm)- Cup of Low Fat Milk + 4 Choc Chip Cookies.



This post has been edited by John91: Sep 2 2008, 10:27 AM

try nitrotech bro.

Good luck John. I'm rooting for you......WOOOOOOH!!

Impressive..share your tips to those who wants to gain weight!

I used to take whey protein, ran out of it and now mom won't pay for my supplement expenses. Will be buying ON Serious Mass soon once I figure out how to use a CDM

It's beginner gains. It's pretty easy to get for most people. Even I gained 9KG's in 2 months. The "trick" to gaining that much weight, is to be a beginner. Use as much heavy (Subjective to you) weights as possible and do much compound movements and eat like a dumpster.

Another theory is for gaining maximal speed, leaning out fast but not gaining much weight, is via fast movements like pull-ups, squats, snatches, deadlifts with lighter weights for low reps and many sets. 8-10 sets.

It does actually work, it's not just via theory....or at least it worked for me. My brother did the second method of training, and maintained his 72KG weight, just much more ripped. I made him do a healthy does of bodyweight squats, dumbbell squats and pull-ups and push-ups. And twice a week of car pushing and pulling.

Workout Day (2/9)- Pecs, Shoulders

Warm up-

Squats-
135lbs*10
155lbs*8
175lbs*6*2

Leg Extensions-
130lbs*12
140lbs*10
150lbs*8

Workout- (Chest)
*Poundages as per dumbell

Incline Dumbell Press-
33lbs*10
33lbs*8
33lbs*6

Incline Dumbell Flys-
27.5lbs*10
27.5lbs*8
27.5lbs*6

Dumbell Press-
33lbs*12
33lbs*10
33lbs*8

Dumbell Flys-
27.5lbs*12
27.5lbs*10
27.5lbs*8

Pushups (end of workout)- 20*3*body weight

Workout- (Delts, Traps)

Front Dumbell Raises-
16.5lbs*12
16.5lbs*10
16.5lbs*8

Lateral Raises-
16.5lbs*12
16.5lbs*10
16.5lbs*8

Alternate Overhead Presses-
27.5lbs*10*3

Dumbell Shrugs-
33lbs*20
33lbs*15
33lbs*15

Sit ups- 10*2, Crunches- 10*2

*Total Workout Time:- 75 minutes

*Comments:- Wow, this is tiring! Have to concentrate on one muscle group next time. I’m spent.

DIET
Breakfast (8.30am)- 3 slices of wholemeal bread with jam, a cup of Milo.

(11.00am)- Apple.
(12.20pm)- Yoghurt

Lunch (1.00pm)- Meat and yam buns, Noodles, slice of cheese, cup of Nestle Bliss.
*Also PreWorkout Meal.

PostWorkout (5.15pm)- Chocolate bar.

Dinner(7.30pm)- Rice and vege and eggrolls with fish.

Diet kinda cacated today.

This post has been edited by John91: Sep 2 2008, 07:50 PM

As promised, pics of current progress...

This post has been edited by John91: Sep 2 2008, 06:17 PM

Whew.....nice body you have there. I'm so envious......

super ripped~

Wow..wei

best of all, no supplements? awesome. and you're just 17.

Only finished 2 750g bottles of whey then I ran broke. Hehe... an early start is always good
Lots of areas to improve tho.

DIET

Breafast (6.45am)- 3 slices of wholemeal bread, 2 fried eggs and cheese, Milo.
(10.15am)- Tiger Chocolate Biscuits, Chocolate Milk
Lunch (1.00pm)- Porridge, Egg Tea.
(4.15pm)- Half a mooncake, chocolate
Dinner (7.15pm)- Rice, veggies, chicken, pork, soup.
(9.45pm)- 3 bananas...

My diets are pretty much the same every week so I guess I'll be recording my workouts more often.

---

Added on September 3, 2008, 9:45 pmAh feeling damn weak today. I think I'm gonna get sick. Fever perhaps, feeling very cold now.
Tho muscles are aching well.
Hope I don't have to skip gym tomorrow.

This post has been edited by John91: Sep 3 2008, 09:45 PM

Darn, am down with fever. And for some reason my calves hurt like hell. Have to skip gym today

i know it is very frustrating. Get well soon~

wow....amazing body

Thx
Am well again! But unfortunately have to skip another 2 days of gym. Till then.

give some words on wisdom on how to get defined abs like urs =)

It's not gonna be easy. You need to have a low body fat percentage... So assuming you don't have that, you got to do cardio and go on a diet.

For me, no matter how much I eat, I notice that my body fat percentage doesn't increase although my weight does. So I guess it is easier for me to get abs. I work on abs every alternate day and I do like 20 sit ups, 20 crunches, 20 side crunches and 50 leg raises or so.

It is not getting the muscle that's hard, it is getting your body fat level down that is. How to further get rid of the flab at your abdomen area, you'll have to ask someone more experienced, cuz I never had that problem before



This post has been edited by John91: Sep 7 2008, 09:40 PM

Diet- 7/9/08

(7.10am)- Cereal with Milk.
(11.10am)- Noodles with Chicken Breast, 2 half boiled eggs.
(3.00pm)- Chicken Rice.
(6.50pm)- Damn big plate of pasta with sausages and ham.
(9.30pm)- Orange.
(10.30pm)- Chocs and biscuits.

Was too tired and lazy to go to the gym today, was back from waterfall trip yesterday with friends and didn't get much sleep. Coudn't keep my eyes open much today. So gym will have to delay till Tuesday. Good chance to gain weight Ate a lot in the past few days after getting better from my fever.



This post has been edited by John91: Sep 9 2008, 04:43 PM

GYM DAY (9/9)

Lats and Arms. (Or can be considered full body workout)

Was a rather bad workout as I missed gym for a week. Got tired real fast. So I did less sets today...

I kinda forgot the reps I did tho. Lol.

Warmup- Squats (4 sets, decreasing reps, highest poundage 184lbs)
- Leg Extension (140lbs, 4 sets, decreasing reps)
- Standing Calf Raises (5 sets, 20reps *BW)

Lats

Wide Grip Lat Pulldowns- (80lbs, 3 sets.)
Close Reverse Grip Lat Pulldowns- (80lbs, 6 sets.)

Chinups- BW*5*2

Single Arm Dumbbell Bent Over rows- (33lbs, 3 sets.)
Two Arm Dumbbell rows- (27.5lbs, 3 sets.)

____________________________
Arms

Concentration Curls- (22lbs, 2 sets)
Dumbbell One Arm Tricep Extension- (15lbs, 5 sets)

Shrugs- (27.5lbs, 3 sets)

Pushups Variation- 15*3*BW

Leg Raise- 20,20,15,15

Situps- 10*2, Crunches- 10*2.



Its good to be back in action.

This post has been edited by John91: Sep 9 2008, 04:47 PM