I don't have enough plates. So will something like this work?

20kg x 1 x 14 =280kg
20kg x 1 x 10 =200kg
20kg x 1 x 9 =180kg
20kg x 1 x 20 =400 kg

Maybe I just need to buy heavier plates.. lol



I think I am gaining too fast.. going have to revamp my diet. Eat more cleanly.

This post has been edited by myvi5949: Nov 23 2008, 10:39 PM

Actually.......it won't really do much purpose.....
20Kg's just too darned light to inflict any effort during squatting.

Well.......learn the pistols, overhead squats, bulgarian squats then since you've got no heavier weights. Or MAKE A SANDBAG!

You're oldschool. Maybe i just need to join a gym.

No you see, this is something you've got to understand.
The tool to achieving something, shouldn't just be one

For example, to play music we have the drums. But some people use other means, like the congo, djembe, "kompang" and even those Chinese traditional drums. They all make music.

Likewise, a barbell, a dumbbell, a kettlebell, a sandbag, resistance bands, bodyweight training, tires, digging, chopping. These are all forms of tools to exercise, workout, train (whatever it is you guys call it nowadays)

When I first began, I wasn't exposed to these sort of training. All I knew was barbells and good lord what I've missed. Now I'm STILL stuck to barbells because of the sport I'm involved in, but having incorporated numerous other training methods and principles, my workload capacity has increased, strength and alertness as well as body reaction times have all increased. Who'd known, juggling balls makes you much quicker at reaction too.

Down with fever these days. Stop on all lifting.

That stinks bro.
Well, get well soon and then start lifting again.

I am "back".

Pun intended. Hurt myself after the fever, my back hurts all the sudden and i was bed ridden for 2 days. Hurts like hell to even walk. Never had any problems wif my back before this, so I took a few weeks off lifting.

Have started lifting back 1 week ago. But taking things slow.

December 19, 2008:

morning snack: whey+oatmeal+milk
breakfast: small portion nasi goreng+tuna.
lunch: rice+potato+1 piece chicken
snack: half can tuna
pre workout: coffee
post workout: 1 scoop whey+dextrose
dinner: steamed fish+rice+veges
pre bed: half can tuna+milk


Workout: Full body

Warmup: each exercise 1x10

Squat,
12x5x20kg

bench press,
12x5x20kg

dumbbell bentover rows,
10x3x15kg per arm
10x2x10kg

pushups,
10x3

pull up
10x1
5x2

Crunches
10x2

Superman stretch
10x2

Felt tired during workout. Not much energy..don't know why.


This post has been edited by myvi5949: Dec 21 2008, 11:32 AM

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

Hi, how was your last workout ? Is your back ok now ? Take it easy..

I think the previous workout u only took coffee b4 exercising, dats y not enough energy.

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.

Thats good news. I read dat u bought some supplements, hopefully they will speed up your recovery & increase ur form further.

U wanna try rippetoes too ? Yay.. welcome to the club Yah, some of the exercises need so much weight till my eyes pop out but hafta cos they use more muscles, so more weights.

Mayb u can buy the weights bit by bit. Now i shift my weights from 1 place to another when i do different exercises.. real troublesome but gives me some rest in between.

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.

Why buy those when you can workout at gym?

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.

so what equipments do u actually have with u now ? at home ..

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

Wootz, didn't workout and eat 3 pieces of KFC?

Ecto ... who cares ?