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

Why eat chocolate bar?? How about Eggs? What type chocolate bar u eat?? cadbury?? Dark chocolate??

Cadbury Dairy milk 1... I'm just packing on extra calories and gobbling whatever that's left at home. Eggs are usually in my main meals. Or when I'm not lazy to make em... heh.

This post has been edited by John91: Sep 9 2008, 06:52 PM

DIET (10/9)


(6.30am)- Cereal with milk.
(10.00am)- 2 muesli bars.
(1.00pm)- Mash potatoes, Fish sticks and 2 fried eggs.
(5.00pm)- Butter cookies.
(7.00pm)- Rice, Scrambled eggs, veggies.
(8.45pm)- Ice Cream.

*Progress vid will be out tomorrow on Youtube.

thx for help, well for me i got the muscle already cuz last time i dont see anything, but now if i tense or bend my body front, i see it, its just my flab thats blocking it... the problem is.. im really skinny =P im about 173cm and 61kg... skinny overall but tummy area is showing guess i gotta try do more cardio.. have to watch my diet too? cuz i reckon im too skinny to watch my diet.. just eat anything in sight

Had a short workout at home today, but wasn't really good... the weather makes me dizzy and nauseous. I think I'll go to the gym tomorrow.

Anyways, there.

http://www.youtube.com/user/muscleaddict91

Not much progress this month I suppose.

wee-o-weet! sexy body man! salute how you can keep up with the diet. home made foods are so troublesome

Thx... Haven't been updating in a while, but I'm not dead yet, and the training and eating has still been intense

Update soon when I have the time, most probably after exams.

hey john,
hv some question:

1. how long u take to get the body figure u have now..
2. u register at what gym?

tq..

Err... I've been athletic since young and was always into sports, but I started lifting seriously like 5 months ago and started on a proper diet 3 months ago. So yeah. It does also depend on genetics.

I go to a rather old gym in Ampang. At Kelab Darul Ehsan if you know where it is. Its near the International schools there. The gym has limited machines and weights, but I suppose its enough for me.

I've been reading your journal .. im impressed bro .. keep up the good work

may i add several tips for you ...

try doing a clean bulk in the long run ...

eliminate any processed food ... ice creams .. chocolates ... milo even

try substituting rice with something else ... how about potatoes not russel potatoes ... how about tapioca not sure what the locals calls it .. ubi kayu .. ubi keladi or something ...

drink tons of water ... recommended is 8 glasses a day but hey crank it up to more than that ...

there's a saying .. keep it natural especially when it comes to nutrition ... boiled chicken .. fish .. lean beef ... wholemeal bread ... more veggies .. fruits ... greens .. it'll do you good ...

diet is about 90% and the rest is your workout + supplements .. that's what i've learned from the pros and veterans ..

since your just beginning .. the traditional heavy weights and low reps works wonders .. its a proven fact ... ive tried it .. experimented with it as well ...

was bulking for about less than 1 month and the bicep grew an inch from 16 to 17 ...

as for your workout .. try doing research on "Supersetting" once you know what it is .. use it .. you can see the difference from the normal workout most people do and supersetting ...

you will gain phenomenal mass and size in half the time ...

and here's an example of workouts for beginners .. hope it helps

try experimenting ... it does wonders ..

chest/bicep

incline bb bench press
flat db bench press
db flyes
pullovers
dips
standing bb curl
incline db curl
preacher curl
concentration curl

back/tricep

deadlift ( this is a must if you want to build a massive and thick back )
bent over barbell rows
one arm dumbbell rows
lat pulldown an alternative to the lat pullups
tricep pushdown
skull crushers
tricep kickbacks

shoulder/traps

military press
btn shoulder press
arnold press
side laterals
front laterals
bent over laterals
bb/db shrugs
upright rows

legs/abs

squats (squats are a must .. anyone who's anyone will defintely recommend this )
leg extension
leg presses
calf raise
crunches
situps
leg raises
side bends ..

cheers

This post has been edited by boboness: Oct 4 2008, 12:18 PM

Oh yeah, I do supersets, but I just umm put my workout in order so that its less confusing. Wow, you have big arms. Mine's stuck at 13". Cannot seem to make em bigger, probably cuz I still don't have enough mass.

On ON Serious Mass now, weight is gaining steadily. Am 75kgs now at 5"10. And I have to get someone to spot my deadlift. Haven't learnt to do it yet.

Wow, thanks for the rather long post, I'll note some tips.

Btw, I have not eliminated processed food cuz I have a relatively low body fat percentage, if that's why you asked me to eliminate em.

Don't worry, I'm 79KG's at your height too. Also 13"

Oh erh, no I'm not a narcissist, we had an uncle come back to Malaysia N' he's a strongman competitor, so we gatal la wanan see how big ours are. His is 17", but deadlifts 360KG. Gilo....nemind, another 160KG to go!

Huhu, pizzaboy reply at my thread, i'm honoured lol.

My gym sucks la, I got no one to teach me how to deadlift, the equipment are so old and all the other people that go there are aunties that do cardio only.

But I wanna build big arms leh, they're so small.

I'm also in the process of strengthening my biceps because due to my constantly neglect on them, they've become a weak point. I just do a few sets with the Olympic barbell and put about 50KG's in total and cheat/power curl (depends how you look at it) till the cows come home. First time doing them, I slapped myself on the nose. I wonder if it's slightly bent now...

Helped my lockout strength and strength off the floor strangely. Pull-up strength increased, forearm strength also increased as it became faster to break off the floor for cleans. I don't expect this improvement to last for long as my biceps will probably equal the strength my body has in about 4 more weeks.

Erh....I'm sorry, I'm just pretty much a strength and explosiveness fanatic. Hehe....It made my measly 12" to 13" in time to show off to my uncle. Chewah! Got 1 vein samo.....fuh I feel so bodybuilder.

Ya know what I think may (actually I kinda KNOW it'll help gain weight) is to change your training system to strength training, to sorta "fill in" the muscles. Do a 12 week strength program, and then move to a conditioning program for 4 weeks and back to your mass building. It worked pretty well for my friend who maintained his bodyweight at 79KG but reduced his bodyfat to about 12%. Then he went back to bodybuilding routines, which I then abandoned helping him.

Work done d mah! He's back on his way la

This post has been edited by pizzaboy: Oct 5 2008, 04:22 AM

ON Serious Mass works for me. After only 1 week of taking it with a consistent diet, gained 2kg. Thats like 4 times faster than usual. May have gained a few % in bodyfat though.

Argh, train more!

*At 76kg now. At least 4 more kg to go.

hey
no more updated news bout u?
still got train or stop d?

Lol sure still got train la. Never let muscles go to waste Still at 76kg tho. Trying to reduce some bodyfat% first before adding more.

how to reduce body fat ah?
a bit hard la
is zit go for cardio or wat?
got any suggestion?

You'll have to ask the pros. My dieting sucks... Seriously. Prob is I'm trying to reduce bodyfat and gain weight at the same time.

If you wanna only reduce body fat, then by all means, yeah, do cardio.

wow..u have a very nice/good body

i used to go to Kelab Darul Ehsan until i move to Old klang road.

Its filled with old school body builders and expats, great place to get started

Does it have a squat rack now?

Yeap it does. Tho its not pretty reliable. Lol. So far there are a couple of big people I met, but no really hulked bodybuilders. Most of the people just lift for fun there I guess.

17 yo

can hav such a nice body.. Cool

reducing bodyfat is all about your nutrition, diet and workout ..

the type of food you eat .. the cleaner your bulk phase .. the less bodyfat you gained ..

in order to reduce bodyfat ..

the same ol oldskool advise the pros give me is to lift weights in terms of getting more muscle mass ..

supersetting is the way to go ... moderate weights .. higher reps .. burns a lot of calories and makes u sweat like hell

and yes cardio does help .. especially interval cardio ..

altho some of the veterans did argue that you dont necessarily need cardio to reduce bodyfat unless your that obese and overweight ..

do crunches, leg raises, oblique twist .. shit loads of em .. higher reps burns the fat off ..

hey wat u mean by the cleaner your bulk phase the less body fat you gained?
and also wat is interval cardio?

Search up HIIT and circuit training. It's sort of the same principles. People call it cardio, but essentially it's actually a circuit built to mimic the real situation fighters will have to set themselves up with. The fitness industry, crossfit and coaches have named it all sorts of names, but it was developed years and years ago during the glory days of our old school boxers already. (Think Mohamed Ali and John L. Sullivan and Floyd Patterson generation)

It usually involves (in the fighters orientated circuits), sandbag shouldering and slamming, heavy bag work, rotational twists (either with bands, plates or just bodyweight) sled dragging or car pushing and pull-ups or even burpees or wall climbing.

It increases the conditioning level of the athlete because it works the heart and muscles extremely vigorously and at the same time, increases functional/applicable strength which is why the circuit never contains stuff like bicep curls or tricep kickbacks. These movements are isolations and barely (if at all) do anything for the usable strength/power of an athlete or fighter.

If periodized correctly, a mixture of circuit conditioning and power/strength workouts will develop a strong and well conditioned athlete or fighter. And it builds amazing six packs.

If you're wondering if old school fighters can beat new school fighters, I'm one of those that will stand in the camp of new schoolers. Many old school fighters developed amazing training methodology but they were restrictive on the use of free weights, which hindered their maximal strength. Sure they had phenomenal stamina and speed, but when you're looking for the Mike Tyson bull killing punch, it just isn't going to come from just push-ups. I've heard reports of Mike Tyson's bench at about 455LBS. Should Floyd Patterson have that amount of strength combined with his excellent agility, you'd have one bloody stupid strong boxer.

This post has been edited by pizzaboy: Oct 16 2008, 12:37 AM

Wow, the articles and programs at rosstraining.com seems really challenging. Thx for the info.

So now gonna start cutting bodyfat already while aiming for my goal of 80kg++. Gonna alternate circuit training and free weights now so I'll probably be training everyday.

Shit, pwned by HIIT "The Magic 50" killed me. I can't even complete it. Damn Burpees! Gonna try again in 2 days. Weights tomorrow!

This post has been edited by John91: Oct 16 2008, 05:22 PM

hey wat rosstraining.com is all about?
i go for this website and looks like nth to search
only got forum?
where u search for the program?

There you go.

http://www.rosstraining.com/articles.html

Sounds easy, but I'm already panting at the 2nd set.

HAHAHAHA!
U shud hear my laughter right now! I feel your pain bro.....I HAD to complete it. Imagine how I felt. And I didn't just do burpees. I did burpee+pull-ups thinking it would add the difficulty because it sounded really easy on paper. By the time I was really done, I had a total of six torn callouses on both hands and I actually had tears coming out.

And the next week, I did 100 sandbag lifts, 10 interval runs while hugging the sandbag (1 interval total distance, 50 meters) and another 100 sandbag lifts. Needless to say....I puked and couldn't get out the bed the next day. This workout, is one to try.

Here's a tip aight? Don't drink water, no matter how badly you want to. Just sip at most.....and have a partner, because a partner helps motivate you to complete it. Conditioning workouts have one simple rule. "If your mind can't, get a friend to tell your mind it can". The general demographics would definitely need a partner. If you don't have one, tell yourself, "It's just one set, I could finish the previous one, I can finish this" or "The quicker I get this over with, the quicker I can get my bloody drink and puke"

And when you say it, say it as "fiercely" as you must. Wow, I still remember my psychology I learned when I was 17. Geenius!!!

Bugger, now my motivation is to beat you. Heh, if you can do it, I can do better! Go Me Go Me!

I LOVE this sort of motivation. It makes me work even harder to make sure I'm unbeatable. But don't worry lah, you can. At the moment, conditioning's taking the back seat because my training sessions are too heavy to add anymore.

Like my assistant coach said "We lift 110%, everyday!. Two time, one day. Make strong"

Bloody Bulgarian fcker....

tats too extreme la
u wan go until tat level meh?

Extreme meh? Nothing is too extreme for the great John. Lol.
Waiting till I move then I'll have a bigger space at my house backyard. Huhu, outdoor pullup bars FTW!

Somebody's been watching a lil too much Johnny Bravo here....

Quick Update:

Training has been going pretty well but I'm stuck at 169lbs now, weight gainer finished today, hopefully am disciplined enough to maintain my diet.

Good progress on lats, triceps, traps and abs. Inner pecs still need some serious work of chest flys. Biceps at 13.5" cold, 14" pumped. Have to work on them too. Also working on shoulders. Have the shape already but wanting more mass and "circular" shape on them.

Waiting to pindah rumah soon, then I can build my own home gym heh. Stock up on 5kg plates, my dumbbells needs an upgrade. Gonna get a bench too.

Diet 20/10:
Breakfast @ 8.30am- 3 slices of bread, last 2 cups of weight gainer.
11.00am- Half a Pear
Lunch @ 12pm- 2 boiled potatoes, carrots, mushrooms, chicken, an egg.
2.30pm- Chocolates, oat energy bar, 2 fried eggs.
4.30pm- 2 eggtarts lol.
Dinner @ 7.00pm- Rice, fried fish, tuna, vege, soup.
9.30pm- Jacob's biscuits, energy bar.


Thats all folks, for now.



This post has been edited by John91: Oct 22 2008, 09:26 PM

Today was chest and back day and I decided to bench after... 3 months? Yeah. Almost killed myself too lol.
Benching 132lbs for 9 reps and coudn't come up on the 12th rep. Managed to hook one side of the bar but my right hand didn't have enough strength to push it up, so the weight kinda thudded to the floor after my arm failed me. Bah. Have to practice more now my shoulder is better.

Moved Dumbbell press up to 39lbs per dumbbell. No problem at all, even had fun supersetting with Close Grip Lat Pulldowns. Squat increased to 220lbs for my last set finally but failure after 2 and a half reps. Should start with that weight next time.

Weight is still fluctuating around 77kgs, getting hard to get it any higher now. Bah.

How long you've been sticking there ? You have to eat more now

Err 1 and a half week to 2 weeks already I think. Lol, you have no idea how much I eat. 6 meals a day, I'm not even cutting on anything, just sapu all. Still not enough calories I suppose.

I know what you're talking about.

Been stuck between 78-81 the past few weeks already. Each time I wake up, I see the scale hit 78. By evening, it's at 80 or 81. When I'm done training, it goes down to 79 again.

My coach said it probably isn't about just eating. Maybe need more sleep time. Like grab a quick meal, and jump right to bed. I wish beers,wine and whiskey were considered as good food. I'd be jumping off the charts at 85KG's now.

hoitt....u guys can do the muscle up already?
that is freaking hard...
i read somewhere that is equivalent to 4 pull ups and dips


Chow

Sorry for lack of updates. Finally sudah pindah rumah! But no internet at home so frickin have to come to college to check my mail.

Finished The Magic 50 with my sister the other day. Huhu... so proud of myself. Am gonna do it again today. Anyone know where to buy cheap dumbbell plates? Last I checked they were RM36 for a 5kg plate. So darn expensive.

try carrefour..

If you can find less than RM4 per kg then you've got a good deal IMO. I saw some in tesco ampang but the black paint on the plates will easily be scraped off(low quality).

Try go to carefour or tesco, have 10kg/set

I don't need the 10kg per set. I need the 5kg plates K thx will check it out.

TS what's ur body fat percentage?

Damn,at alpha titan in kuching,sarawak,it cost RM 7.50 per kg of
plate..can u all imagine if u all buy 10kg plate??it'll cost RM75!!
Haiya,i wonder if sarawak got Tesco..

Bought the plates already. Rm45 for 5kg rubber plates. Even got a bench at Fitness Concept at Cheras Selatan Aeon Mall. Thx everyone. Won't be updating till I get internet at home. My BF should be at 13 or 14% I think.

TS..really envy u..
tall and nice body u hav.. yet u r still young..
how long have u been training before u get that body?

Mind to tell me where you get the plates =.= ?

I got them at Cheras Selatan Aeon Mall. (Fitness Concept). There's this Christmas sale. I have been training for a little more than half a year already. But slacking a lot lately. Tis the holiday season lol.

bro, what's your current standing weight now? the reason why your not gaining weight is ultimately because of your diet. its not all about calories. in your case, yes, your calories are high but the sources are all from meaningless calories. try to bump up the calories from quality protein and carbohydrates. not from cadbury chocolate bars or milo or even nestum. from my observation, your post-workout meal isnt even enough to make your thumb grow, man, given that you're an ectomorph summore. so, work on it and trust me you'll see results.

Waseh, long time didn't update my journal. Don't worry, didn't give up on lifting.
Current stats- 5"10, back to 72kg (again, but still fluctuating)

Am more ripped now despite losing 6kg. Usually I maintain at 74-75kg nowadays.

Have to focus more on the muscle groups I don't really train much, my lats, tris and shoulders and legs are seriously lacking. Esp legs and lats.

Back and legs workout today-

Legs-
Leg Extensions: 100lbs*12reps
140*10
140*8
160*6

Leg Press: 185lbs*12
210*10
210*10
210*8

Deadlifts: 115lbs*8
135*8
185*6
185*2 (failure)

Comments:- First time ever doing deadlifts, working on form, my legs failed me at 185. Should start this 1st, confident that I can reach 300lbs*6 by June. Haven't been squatting for a long time also, max squat at 220lbs. Now should have decreased.

Back-
Lat pulldowns: 60lbs*15 (warmup)
90*12
90*10
90*10
(Nice and slow, can feel those lats burning, have to work on form tho, still using a lot of bicep strength)

Superset
Lying Dumbbell Pullover: 38.5lbs*10 *3 sets
Bent Over Barbell Row: 88lbs*10 *3 sets. (Really bad form at this, really weak)

Superset
One Arm Dumbbell Rows: 44lbs*10*2 sets , last set drop set to 33lbs*10*1
Machine Hammer Strength Pulldowns: 200lbs*10 *2 sets ,last set drop set to 180lbs*10*1

Comments:-
Good workout today overall. Satisfied.

On a side note, I used to neglect my tris and never worked them out at all. Last week, I started incorporating them in my workout, just simple dumbbell exercises (i never used cables before for any exercises), and my arms grew half an inch the next day from 13" to 13.5". Never neglect tris. Aiming for 16" guns now. And boulder shoulders.

Good progress in pecs and abs in the past few months. More definition now.

Won't be updating frequently, interesting new gains will earn a post or two.
Btw, I don't use any supplements, and maintaining a proper diet is impossible. I do eat a few meals a day, but as registryeditor said, useless calories. Gah. Not that I don't want to, my mom complains and healthy food is expensive.
How?

ehhh great job my friend..
i wish i have less tummy fat haha..

I only saw this today. But...

The Magic 50! Holy crap! I tried the No Excuse, 1 round I putus asa already.
Your stamina must have shot through the roof now!

My sister beats me everytime. Lol. She can even do it after running 5km. I only did it for that period of time to increase strength and for conditioning. No more now, sticking to the iron.

-wrong post-
My mistake.

This post has been edited by iamyuanwu: Apr 2 2009, 11:56 PM

Not a great workout today. My friend tagged along after college to the gym today. Supposed to be arm workout today but only managed to work my biceps. Triceps still aching terribly from previous workout and decided not to risk it.

Did bicep curls, hammer curls, incline hammer curls and negative concentration curls with little rest and a variation of weights. Also bench dips.

Deadlifted 220lbs today, 6*2, 4*2. No probs. Will maintain for 1 or 2 more workouts then up another 45lbs. Legs still aching, no squat today. Benchpress 135lbs for 6*2. Also no probs with the weight but I'm not very good with the movement. My shoulders has a uncomfortable feeling doing it. Will be stacking those plates soon too.

Gonna try 1rep max the next time I hit the gym.

Also gonna have abs workout in the evening.

Note:- My friend has great potential in bb. But he's more interested in basketball. He's a meso-ecto, 5"10 at 74kgs (woot heavier than me by 1kg!) but he has a nice big frame, he doesn't workout but he has better muscles than most people here. Lifting light today though. And I pushed him to do the Magic 50 too for core strength. He could be better than me if I manage to get him into bb.

P.s: Pizzaboy how much do you deadlift?

around 180kg rite kirk?
he can front squat 150kg, so i guess deadlift probably 180-200kg

Tried HVT 1st time today. Felt good. Super great pump on shoulders. I think I'm gonna stick with this a while heh.

Delt Day.

Warmup-
Shoulder Press- 10kg x 12 x 2 sets

Worksets-
Shoulder Press- 15kg x 10 x 2 sets
17.5kg x 10 x 3 sets

Lateral Raise- 7.5kg x 12 x 3 sets
7.5kg x 10 x 2 sets
6.5kg x 10 x 5 sets

Front Lateral Raise- 7.5kg x 10 x 3 sets

Bent Over Lateral Raise- 5kg x 12 x 3
5kg x 10 x 7

Total Workout time- 45 minutes

*Mostly imitated from Darkie's journal.



Before HVT (yest):

john... great work... =.=
nice abs...
but i think u can afford to bulk up another 5-10kg maybe... hahaha...
u need that mass on ur chest especially and ur arms and shoulder...
basically... everywhere... =.=
hahahahha

Yea thanks. I know, desperately trying to gain weight but having a lot of cheat meals too heh. Will get weight gainer in June or July after my exams. Now no money and really stressed out... Planning to hit 85kg or so hopefully by end of this year. I was 50kg 3 or 4 years ago. Peaked at 78kg but now maintaining 74kg.

I think i would have more trouble maintaining the weight rather than getting there though...

This post has been edited by John91: May 9 2009, 10:17 AM

Amazing definition!

HVT Day 2.

Chest Day

Warmup

Incline Dumbbell Press- 16.5kg (per dumbbell) x 10 x 2 sets

Worksets

Incline Dumbbell Press-
20kg x 10 x 3
19kg x 10 x 3

Bent Arm Dumbbell Pullover- 20kg x 10 x 5

Flat Dumbbell Press- 19kg x 10 x 2

Incline Dumbbell Flyes- 14kg x 10 x 3


Note- Feeling very weak in the morning, rather workout in the afternoons...


This post has been edited by John91: May 12 2009, 07:29 PM

Back Day

Shrugs-
19kg x 20 x 2 sets
19kg x 10 x 5

Pullups- 5 sets to failure
Lat Stretches

(Need width!!! Shitty long torso and wide waist makes me look like a log.)

Diet- 0900- 3 slices of bread, 2 half boiled eggs
1100- Kiwifruits
1300- 2 roti canais, 1 egg, chicken ham
1530- Oats, junkfood
1900- Rice, Pork, Vege, Apple fig soup
2300- Energy Bar, yoghurt, chocs.

Leg Day

Have been avoiding this for a long time already.

Dumbbell Squats- 40kg x 10 x 10sets (1 minute break between sets)

No barbell at home, so have to make do.
Gah.

ME NEEDS MAWR LATS!!!