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

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

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

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

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

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

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.

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.

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.

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.

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.

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.

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.

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.

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.