Wednesday, jan 14

Pushups routine
5x7
5x10..failure, cant do no more

barbell bent over rows
1x12x20kg
2x12x25kg
2x12x30kg

Hammer curls
3x8x10kg per db

Dumbell flies
3x10x5kg per db

Pushups .. just for kicks
1x10

Stop doing squats and deadlift for now, going easy on the lower back.

This post has been edited by myvi5949: Jan 14 2009, 08:45 PM

Bored of full body, going to change to 3 day split.

Thursday (Back/abs): Deadlift, Barbell Rows, One arm row, goodmornings, crunches
Saturday (Leg/arms): Squats, Lunges, dumbbell curls, skullcrusher, hammer curls, closegrip bench
Monday (Chest/shoulders): Shoulder press, bench press, chest fly, shrugs, lat raise

My back is Ay OK now. Been trying new stuff just for the fun of it. Gonna give 3 day split a try, and hopefully I stick to the plan wholeheartedly.

Sat, 17 Jan: Arms / leg

Squats
3x10x30kg

Barbell curls
3x8x15kg

Closegrip benchpress
3x8x15kg

Reverse Barbell curls
3x8x15kg

Negative dumbell curls
3x8x12kg

I tried 35kg squat..still cant manage it.

This post has been edited by myvi5949: Jan 17 2009, 10:34 PM

Can't blame me for being impatient..the weights u guys lift is like twice mine.
Anyways, simple workout today.

Miller Pushups routine
5x7reps
5x10reps.. still at stuck 2nd set

Skipping rope
10 minutes

Jumping jacks
5 minutes

Burpees.. just trying this, need more coordination on the movements
1x10 reps

More pushups
2x13reps
1x10reps

Total time: 30 mins.. finish my workout at 9.45pm. Wonder if that's good.

This post has been edited by myvi5949: Jan 19 2009, 10:03 PM

Weds jan 21, 2009: Chess/shoulders

Pushups
20,15,10

Barbell Benchpress
1x8x20kg
1x8x25kg
1x8x27kg
1x8x30kg

Dumbell flys
4x10x6kg per db

Shrugs
1x15x20kg
1x10x25kg
1x10x30kg

Military press
1x8x20kg
2x6x20kg

Diet:

morning snack: 2 eggs
breakfast: nasi lemak, 2 chicken breast
Lunch: rice+1 fish+veges
Pre workout: whey+oats+1egg, 1/2 can kidney bean
Post workout: whey+dextrose
Dinner:rice+fish
pre bed: milk

This post has been edited by myvi5949: Jan 21 2009, 09:48 PM

You mean this one?



The pushups and burpees are not for gaining mass..its to increase core strength and tone.
I am doing it to replace cardio, as warmup and to increase core strength..

Plus i like to feel the burn and the thought of being able to do 50-100 pushups one day. Highly recommended for anyone.

Heheehe stop teasing me u guys Everyone body composition is different and its silly for me to compare still my ego got the better of me. Will move up the weights slowly as i improve my strength and upgrade my equipment.

Friday jan 23: Back

Pushups
21,15,10

Deadlift
3x10x35kg

Pullups/chinups
3x10

barbell bent over rows
2x10x30kg
1x10x32kg

One arm Dumbell rows
1x12x15kg
1x10x15kg
1x12x10kg

I squat deep. I will be working out during the holidays. Other than slacking off wif my gf. I sambut Hari Raya lor..but CNY also celebrate lor, i eat mandarin everyday now..got so many for free

Hey there big guy. I live at BBU..near the sekolah there.

OK bro i check it out.
Sat, jan 24 2009

Ross training MAgic 50
http://www.rosstraining.com/articles/themagic50.html

Circuit:
Dumbell swing 10x6kg (alternate 5 reps per arm)
Dumbell snatch 10x12kg
Burpees x 10

*Rest 60sec

Manage to do the circuit 4 times... ok the last set of burpees i do only 8 reps :

Super sweaty stuff. I like it..Though i cant really tell the difference between a dumbell swing and the dbell snatch. The swing i do it wif the arms straight, the snatch i did it wif heavier weights and snatch it at the end. hope i did it right...youtube videos look alike.

Going to add it along wif my pushups routine.. do it more frequently on off days.

This post has been edited by myvi5949: Jan 24 2009, 09:49 PM

Sunday jan 25: legs/arms

Pushups
22,15,10

Squats
1x10x30kg
1x10x35kg
1x6x40kg hehe dis one for u Potato

Hammercurls
1x8x12kg
1x6x10kg
1x6x8kg

Wristcurls
3x8x30kg

Dumbell One Arm Tricep Extensions
3x8x10kg

Barbell curls
2x8x15kg

I bit the bullet and finally hit 40kg on the squats. Panting like a gurl in a porn movie.. almost crash on the last rep..

This post has been edited by myvi5949: Jan 25 2009, 08:57 PM

Weds 28 jan 2009: Chest/triceps

Warmup pushups
20,10

Barbell Benchpress
2x6x35kg
2x6x30kg

Incline Barbell press
3x8x20kg

Dumbell flys
3x10x6kg per db

Closegrip benchpress
2x15x15kg

Skullcrusher
3x6x10kg

Varying rep range, slowering rep tempo, changing split to:
Chest/tricep
Back/bicep
Legs/shoulders

Diet:
snack:apple
breakfast: nasi lemak, 2 chicken breast
lunch: rice, vege, 1 piece chicken
snack/pre wo: 2 lokam, 4 piece buns, 2 eggs
post workout: 2 scoop whey+dextrose
dinner: 3 eggs, 1 plate veges, 1 can kidney beans,

This post has been edited by myvi5949: Jan 28 2009, 09:41 PM

Thanks for reminding me. Sometimes i need to review stuff that i already know.

Just review my journal..i have been loading the weights for 6 weeks..should i do 1 week deload?

This post has been edited by myvi5949: Jan 29 2009, 12:05 AM

Friday Jan 30: back/biceps

Deadlift
1x12x15kg
1x10x15kg
1x6x20kg
1x3x30kg
1x1x40kg
2x6x40kg

Barbell bent over rows
1x12x20kg
1x6x25kg
1x3x30kg
1x1x35kg
3x6x35kg

One arm dumbell rows
3x8x12kg

Barbell curl
1x8x10kg
1x6x15kg
2x5x15kg

Concentrated Negative curls
3x5x12kg

Pushups
20,10,10

After some more reading i am trying some Max OT on the main lifts to vary the rep range and to avoid hurting my back again.

Diet:

breakfast: nasi lemak, 1 large fish, 1 chicken breast
lunch: 1/2 whole chicken, rice, fish, choc cake
pre wo: 2 eggs, chicken soup
post wo: whey+dextrose
dinner: 2 eggs, more chicken soup
pre bed: whey+1 egg+milk

Bday party today..ate alot.



This post has been edited by myvi5949: Jan 31 2009, 10:10 PM

Saturday Jan 31: Circuit training

Circuit:
Military press x12x10kg
Dumbell swing x10x5kg per arm
Burpees x 10

5 circuit completed in 18 minutes. 1-2 minutes rest between circuit.


Diet:

snack: 2 eggs, oats+whey
breakfast: nasi lemak, 1 piece chicken
lunch: rice, 2 piece chicken, veges
snack: 2 eggs
pre workout: 1 egg+whey+milk+oats
post workout: 1 large plate brocolli, whey
pre bed: milk

This post has been edited by myvi5949: Jan 31 2009, 10:27 PM

Sunday 1 st Feb: Leg/shoulder

Squats
1x12x20kg
1x8x35kg
1x1x40kg
3x6x40kg
1x4x40kg

Barbell Lunges
1x10x30kg
1x6x32kg

Military press
1x15x10kg
1x8x12kg
1x1x20kg
3x5x22kg

Pushups
15,10,10

The lunges kicks ass..to tired after that. End the workout earlier than planned.

Diet:

morning snack: 2 eggs
breakfast: rice, vege, 2 piece chicken
lunch: rice, 2 piece chicken
snack: 4 piece pb sandwich.
preworkout: 1 large serving brocolli, 1 can kidney bean, 1 egg.
post: whey+dextrose
dinner: 2 tuna sandwich, 2 eggs.

Monday Feb 2: Arms

Dumbell curls
3x10x12kg

Closegrip bench
3x12x22kg

Skullcrusher
2x6x12kg

Reverse Barbell Curls
3x8x12kg

Alternate Hammers
3x20x8kg

Thanks bata for the info..think i stick with my equipment for now..no money to join gym la..have to be thrifty nowadays to buy a house Bro if u have the time just tell me early..i belanja

Wednesday, Feb 4: Chest/triceps

Barbell Benchpress
warmup:
1x12x10kg
1x8x15kg
1x3x30kg
1x1x35kg
workset:
2x6x35kg
2x6x37kg

Incline Barbell press
3x8x25kg

Closegrip benchpress
3x6x27kg

Skullcrusher
2x6x12kg

Dumbell kickback
3x8x8kg

Pushups
18,10,10

Hope i am doing this maxOT the right way. 2 minutes between work sets.. easier than the regular 60 secs i usually do.. though i am not huffing and puffing like usual, i found that i can lift heavier with this method. Maybe that's why the routine emphasize effort on "muscle overload" and not "muscle fatigue".

Diet:
Snack: 1 eggs, 2 slice pb sandwich
Breakfast: nasi lemak, 2 piece chicken
lunch: beehooon goreng, 2 piece chicken
snack: kueh
pre wo: nasi beryani, 1 piece chicken
post wo: whey+dextrose
prebed: 2 eggs

too many chicken today..

This post has been edited by myvi5949: Feb 4 2009, 10:31 PM

Yeah i try to eat anything and everything on the dinner table. Can feel that i fit my shirt better..good progress on triceps and back. Weight still hovering around 65kg though



Thanks for visiting my thread. I take my eggs half boil, mix with milo and milk powder.

This post has been edited by myvi5949: Feb 5 2009, 02:16 PM