Sunday, December 21st: Full body

Squat
4x12x20kg

Military press
1x8x20kg
1x8x18kg
2x8x16kg

Dumbell rows
3x12x20kg

Pushups
3x10xbw

Dumbbell fly over
3x10x5kg per hand

Reverse Dumbell Curl superset Hammer Curl
3x10x9kg per hand


Diet:

Snack: Whey+oatmeal+milk
breakfast/preworkout: 2 tuna sandwich
post workout: Whey+dextrose, 1/2 can tuna
lunch:2 buns, yoghurt, watermelon
snack: Whey+oatmeal+milk
dinner: 2 pancakes, milk, 1 can red bean (RM1.80 per can/40gm of protein )

This post has been edited by myvi5949: Dec 21 2008, 10:31 PM

More confident about the back. Trying the superset, felt really pumped up on the arms. Gonna change the workout, reading Rippetoes but dont know if I have enough weights.

This month I spent so much on supplements. Going to check the barbell at Carrefour.. probably going to buy it. Later maybe buy 10kg plates. Upgrade little by little.

Gym too expensive for my budget. Free weights exercises are good for ectomorph, so I heard. Plus, working out at home is convinient for me. It would be a waste if I sign up to a gym and only use barbells and dumbells, might as well buy my own. Better in the long run.

Maybe when I reach a healthy 70-80kg I would join the gym.

Equipment: 2 x 10kg dumbbells. 1 bench, 1 swissball.

Just back from shopping. BOught my barbell frm Carrefour for RM75.. plan to add heavier weights next month.



This post has been edited by myvi5949: Dec 24 2008, 08:28 PM

December 24, 2008, 8:27 pm

Squat,
4x12x20kg

Overhead squat (just trying this)
1x6x20kg

bench press,
3x10x20kg

pushups,
3x10

single dumbbell rows,
3x10x15kg per arm

Upright Barbell Row
2x10x20kg
2x5x20kg

Overhead press 3X8x8kg Superset
Bicep curls 3x6x8kg

First time using barbells.. Easier to do squats with a barbell, more balanced feel.. The overhead squats are harder to do than I thought.

Breakfast: Nasi lemak
Lunch: Nasi goreng ayam
Pre workout: 2 tuna bread, 2 eggs, banana
Post workout: whey+dexrose
Dinner: 1/2 can tuna, Veges
pre bed: 2 eggs, whey

This post has been edited by myvi5949: Dec 26 2008, 11:17 AM

Thursday December 25

Snack: Whey+oats+milk+peanutbutter
breakfast:Kuehtiau goreng
lunch: 3 piece KFC chicken
snack:2banana
Dinner: 1 large portion veges, whey
Supper: 4 eggs.

This post has been edited by myvi5949: Dec 25 2008, 10:51 PM

Yeah thanks for the concern anyways.. I can eat 2 KFC dinner set and gain nothing...would feel crappy from all the oil, but usually wont gain any weight. I am too busy yesterday, so I just skip the rice and go for 3 piece chicken.

Friday, December 26, 2008:

Snack: whey+oats+milk+2 eggs, 2 banana.
Breakfast: rice + chicken soup


This post has been edited by myvi5949: Dec 26 2008, 08:55 AM

That one should be Upright Barbell Row, not lateral raise. Sorry for the confusion
I am only limited to 20kg weights since that's all i have rite now.
Gonna add new plates soon. Maybe buy 2 piece of 10kg plates.
I noticed my right arm grown little bigger than my left. Anyone know how to solve this?

This post has been edited by myvi5949: Dec 26 2008, 11:14 AM

Tesco is selling the 10kg plates for RM59 per plate. I calculate if I add another 40kg to my barbell would cost Rm200+. Add in the plates I already have 20kg, that would be 60kg. Would be sufficient enough for a beginner like me i think.

Noticed that. Quite a hassle to move the weights around between sets.

Friday, 26 Dec 2008

Squat,
4x12x20kg

pushups,
3x11

Pushpress (just trying this..bad idea)
1x6x20kg

Barbell shoulder press
1x6x20kg
2x6x18kg

Dumbbell flies
3x8x5kg superset
Dumbell bench press
3x8x5kg

Hammercurls (alternate each arm)
3x16x10kg

pushups,
3x10

Despite everything i ate today, felt fatigued from work. Its the stress I guess..
Just added few more pushups, i really like the pushups somehow.
Wonder why its harder to do the barbell shoulder press compared to the military press..

Snack: whey+oats+milk+2 eggs, 2 banana.
Breakfast: rice + chicken soup
Lunch:Rice,1 piece chicken, potatos
Pre workout:3 currypuff, whey, 2 eggs, 3 banana
Post workout: whey+dextrose
Dinner: 1 can of tuna, veges
Pre bed: whey+milk



Actually I am using my dumbell plates. I fit and refit on dumbells/barbell..there is the 2.5kg, 1kg, 5kg.

This post has been edited by myvi5949: Dec 26 2008, 10:18 PM

Sunday, December 29

Squats
1x10x20kg
1x10x25kg
1x10x27kg

Pushups
3x10

Benchpress
1x8x20kg

Barbell shoulder press
1x6x20kg

Stopped half way through the workout.

Diet:

Snack: Whey+oat+milk
Breakfast: Fried mee
Lunch: rice+1 piece chicken, 2 cups yoghurt
Post workout: whey+dextrose
Snack: 1/2 can tuna

Happy New Year.. 2nd jan 2009, happy Bday to me.

Squats
1x10x20kg
1x10x25kg
1x10x30kg
1x4x30kg

Benchpress
3x10x20kg

One arm dumbell rows
2x10x20kg
1x10x18kg

Pushups
3x10
1x8

Goodmornings
3x20x10kg

Upright Barbell Row
3x6x20kg

Hey Potato! Thanks for visiting my thread.

Ur referring to Sunday? I actually ate alot dat particular day. Just forgot to update. Lost motivation dat day, take extra days off.

I try to take my carbs early in the morning, and keeping it clean at nite as much as I can.

Diet: 2nd Jan.

7am: Whey+oat+milk
10am: 6 peanut butter sandwich, whey+milk
Post wo 12.30pm: whey+dextrose
2pm: 4 doughnuts, whey (missed lunch, too busy )
6pm: Rice, fish, veges
8pm: 1 can tuna, veges
10pm: whey+milk

This post has been edited by myvi5949: Jan 2 2009, 06:44 PM

5th Jan 2009

Squats
1x10x20kg
1x10x25kg
1x10x30kg

Overhead press
1x8x20kg..
1x8x18kg
1x8x16kg
1x10kgx to failure

Pushups
3x10

Reverse curls
3x8x10kg

Wrist curls
3x10x10kg

Thursday, 8 jan 2009

Squats
1x10x20kg
1x10x25kg
1x10x30kg
1x6x32kg

Pushups
3x10

Goodmornings
2x20x10kg

One arm dumbell row
2x12x15kg
1x10x15kg
1x6x10kg

Benchpress
4x10x20kg



I can increase to 40kg but I am not confident enough to hoist the weight up my shoulders. My grip not so good and arms still skinny, hard to snatch and hoist the weight. Afraid i might drop and destroy my room tiles or get injured
Need a weight rack.

This post has been edited by myvi5949: Jan 8 2009, 09:42 PM

Saturday, jan 9

Decided to give Scooby's killer arms workout a try..
http://www.youtube.com/watch?v=UheCchftswc...ynext=1&index=2

Warmup: 4x10 pushups

Negative curls
1x8
superset Skullcrusher
1x12

Barbel curls
1x21
superset Closegrip benchpress
1x12

Reverse curl
1x8
Superset Tricep kickback
1x8

Concentrated curls
3x8

Pushups
2x10

Havent got time to write the weights i put. It does not use alot of plates.
The workout was intense..i was sweating like a monkey's uncle.



Thanks bro

This post has been edited by myvi5949: Jan 10 2009, 06:49 PM

Monday 12 jan 2009

Squats
3x10x30kg

Deadlift
2x8x35kg
1x8x30kg

Dumbell Benchpress
3x15x20kg

Overhead press
4x10x12kg

Pushups
3x10

...my lower back hurts from deadlift and squats. Probably shouldnt do both in one session.

This post has been edited by myvi5949: Jan 13 2009, 08:49 AM

Squatting is not a problem for me...deadlift is. Its hard to do with proper form and technique. That's probably why my back sore.. lousy form.

Anyways..I am loving the pushups, I think I am going to do it more regularly now. Its good for overall strength and I like the rythm of the movement.