Myvi Building Mass Thread.
Feel free to comments and give advise. Since everyone is different and unique, I will review any suggestions with a pinch of salt. (Unless of course ur a certified trainer or have the proper credentials)

Height: 170cm
Weight: 70kg (55kg previously)
Body Fat: ???
Waist: 31”
bodytype: skinny fat ectomorph

Goals:

Build mass and overall strength.
Current phase: Bulking target weight is 75kg by march 2013
Be able to run 5km distance consistently (no walking) by January 2013
Learn more about workouts/nutrition.
Have fun, live healthy..grow confidence

Adding my favourite articles for reference:

http://www.teenbodybuilding.com/sean4.htm
http://www.bodybuilding.com/fun/ectomorph_...id_training.htm
http://www.bodybuilding.com/fun/best_ectomorph_workout.htm
http://www.teenbodybuilding.com/mclane15.htm


Equipment: Working out at home. 2 x 10kg dumbbells. 1 bench, 1 swissball. 1 barbell with 20kg plates
Supplement: whey, multivitamin, creatine monohydrate

Feel free to say hi..can comment on anything..

This post has been edited by myvi5949: Feb 9 2013, 08:08 PM

lol..magibon pic for motivation?

LOL ok got one more picture for inspiration

lol

This post has been edited by Disciple: Nov 19 2008, 06:49 PM

haha good to motivate yourself...good luck in achieving it! the wrestle will look much better if he has a more defined abs!

Thanks for da support

Wednesday 19 Nov 2008

Training: Off day

Diet:

Morning snack: milk+whey
Breakfast: nasi lemak ayam
Lunch: 1 orange, 1 dragon fruit, 1 tuna sandwich, some oatmeal crackers
Dinner1: one corn maze (grilled) and a one small bowl of chickpeas
Dinner2: nasi beryani ..zzz very oily
Supper: 2 eggs, glass of milk.

Comment: Skip proper lunch today coz its raining heavily, good thing I pack tuna sandwich from home. Find it hard to find proper "lean meat"... most stuff at the stalls are fried.. ayam goreng, nasi goreng, mee goreng etc etc. maybe need to prepare meals from home.



Randy Orton got great physic! If I get 1/3 of that body I be happy edi..which reminds me ...... better start incorporating abs workout soon. My waist rite now not good la..

This post has been edited by myvi5949: Nov 19 2008, 10:46 PM

why u afraid of oily stuff?

Chow

I don't mind packing on carbs, but too much oil is not good rite?

and why do you think like that?
u afraid ull get fat?


Chow

LOL
It's actually the other way around. Carbs, can cause you to pack on more fats faster than fats can. First off, there's the carb providing high levels of energy which when not used, is converted to fats for your body to store as energy to be used in the future. Then fat, is actually sorta like a catalyst to losing fat..

GO figure. It's a weird world we're living in.

there u go, pizzaboy did my part
its actually carbs that make u fat, not fats

Chow

This post has been edited by bata: Nov 20 2008, 12:02 AM

I think I understand a little. Since most fuel from diet is coming from carbs, that can be converted to fat if not used as energy. But how can fat act as a catalyst to losing fat? Are u referring to fish oils and other unsaturated fat?

anything oth than transfat. Those thing r good to pack up the cals thou.

Anytime oth than breakfast, preworkout and postworkout, Carbs can be very evil.

by the way, how far is the interval between ur breakfast and ur morning meal??

Thanks, I keep dat in mind. Morning meal usually take right before going to work at 7 am, breakfast around 10 am, lunch at 1 pm.

Ah.... if this is the case, i would suggest to keep the carbs away from ur 10am meal or u can have ur nasi lemak for the 7am. Else u might gain some unneccessary fat as well. May be u can have 2 piece of ayam instead? no rice. But ur 7am meal seems pretty alright since there is some carbs in the milk thou.

Kinda confused about the diet. Don't know whether should watch my carb intake or what? Currently at 61kg and i want to gain more mass, some people say I should just eat eat and eat during this bulking stage. Before this, I was at 55kg for a very very long time (like 4-5 years at 55kg). My body is ecto I think, and I guess its alright to take extra carbs.

bulk wif calories not with carbs. if u eat everything (dirty diet) u will end up gaining alot of weight which come from FAT. Good luck on tat.

i would suggest - high protein, high fat, LOW carbs diet.

High in fat? Where to derive the fat from? What kinda fat? Still confused on the whole fat not making u fat thing. I need to read up on this first.

good fat - olive oil, cheese,nuts and alot more. Avoid transfat - from french fries, fried chicken and etc....

fat do not trigger any fat storing mechanism.

Thursday, 20/11/2008:

Workout (back day):

Practice each lift for warmup and form 3kg

Dumbell Deadlifts
5x5 16kg,

One arm dumbell deadlift
2x5 10kg

Dumbbell rows;
2x10 10kg (left arm),
2x10 8kg (left arm),
2x10 6kg (left arm),

2x10 10kg (right arm),
2x10 8kg (right arm),
2x10 6kg (right arm),

Good mornings with shoulder press
3x5 6kg

Shrugs
2x10 15kg (left arm)
2x10 12kg (left arm)
1x10 7kg (left arm)

2x10 15kg (right arm)
2x10 12kg (right arm)
1x10 7kg (right arm)

Lateral pull
2x8 8kg

Superman stretch 1 x 10

Comments: That was quiet a workout. Can't concentrate on form for the dumbell deadlifts. The weights got stuck on my knee sometime. That's why I switched to one arm dumbell deadlift. This is my first time doing so many sets on shrugs and dumbell rows. Quiet exhausting but my post workout whey did the work, not so sore now.


Diet:
morning snack: 2 peanut butter sandwich, 1/2 serving ON whey
breakfast: soto (rice+chicken soup)
lunch: mee hoon soup (mee+chicken soup+prawn)
pre workout: 2 tuna sandwich, 3 piece wholemeal cracker, coffee
post workout: 2 serving ON whey+dextrose, 1 vitagen
dinner: 1/2 can tuna, 1 bagel, milk

Comments: So many burger, fries at my house..hard to resist the temptation...but i still go wif tuna..go tuna! sleep early...

This post has been edited by myvi5949: Nov 20 2008, 10:34 PM

tumpang thread, will beer makes me fat?
i cant blame myself for loving beer , liquor and anything that makes me go fly

1g of alcohol = 7kcal...what do u think?

Friday, 21/11/2008:

Workout: Jogging 30 minutes, sit ups 3 x 10

Diet:

breakfast: 5 wholemeal crackers, 1 nasi lemak, 2 kuih, soyabean
lunch: 2 serving of rice with fish and chicken. 2 small serving tomyam. 1 piece of cake, 3 serving orange juice. birthday party
pre workout: 1 serving whey+dextrose
dinner: 1 bowl quaker oats.

note: My belly so full from eating so much. Cant turn down the offer of added servings...not..nice everyone eating so much..so i follow suit also lah.. Planning a short cardio workout dis afternoon to burn the guilt.

This post has been edited by myvi5949: Nov 21 2008, 08:36 PM

oh no, i thnk u have to run 3000 miles to burn the guilt!

I am hardgainer...can get away wif cheat mealsss

HAHA tats ur cheat meal of a week, lol weekend got to eat clean hahahah.

i tot i was too until i realized something when i started bulking!!!
hahah, u know what, my weight increased, size increased and i barely see extra fats/skin but then the abs became less visible than before. the skin thickness seems the same as before but just that the 'longkang' between the abs are shallower...why ar?

---

Added on November 21, 2008, 5:04 pmi usually cheat more on weekends hahaha

This post has been edited by Sp00kY: Nov 21 2008, 05:04 PM

thats some of the sweet part for begin ecto. for me.... cheat abit, terus perut buncit wth.

I think that's what most people call "bulking tummy". Its normal during bulking.. its hard to bulk and maintain definition around the abs since you'll be eating 6 times a day..and drinking lotsa water.

huh? means drinking water will cause it to happen? I am seriously drinking a lot of water these few weeks because i am taking more protein that i use to take so i need more water~

I saw urn journal u got great abs. Are ur abs less visible now?

If thats the case, I would not worry about it.. you're bulking. Its expected.

You need to build the house before u could decorate it. Same goes with bulking..build mass first, then worry about definition. That's my opinion.

everyday i drink at least 5 litre of water...i am a big tank...lol

in office i am king of toilet

I read that a lot of water is a must for ectomorph.

Saturday, 22 Nov 2008:


Training: Legs / Tricep

Dumbell Squats 20kg x 5 x 10
Dumbell Lunges 17kg x 7 x 10
Calf Raise 17kg x 2 x 10
Tricep extension 6kg x 3 x 10
Tricep kickback 6kg x 3 x 10
Hammer curl 10kg x 1 x 10
Dumbell Squats 17kg x 2 x 10

Diet:

Morning snack: 2 eggs, some kueh
Braekfast: 1 scoop whey, cereal
Lunch: Corn rice, 2 piece chicken
Dinner: Corn rice, 1 piece chicken, coffee
Pre workout: Corn rice, 1 piece chicken
Post workout: 1 scoop whey+1 egg+2 scoop milk powder+2 spoon oats

Lazy day



This post has been edited by myvi5949: Nov 23 2008, 06:57 PM

November 23, 2008, 6:57 pm Sunday 23 Nov 2008:

Training: Off

Diet:

breakfast: 2 eggs, kueh tiau goreng
snack: 3 piece bread, peanut butter
lunch: rice+fish+veges
dinner: oatmeal with peanut butter, 2 eggs
snack: 1/2 can kidney beans, 1 serving whey, crackers

This post has been edited by myvi5949: Nov 23 2008, 10:13 PM

I don't want to be a b|tch but here's a set I've compiled from reading stories and biographies of very strong, strongmen including Sandow, our favorite old time strongman.

"The basis to getting stronger and bigger, is to always lift bigger and heavier.
If you can't lift heavier, lift more reps.
If you aren't hungry the entire day, you're not training hard enough."

20KG x 5 x 10? I think that's overkill on the reps.
Tricep kickbacks? You'll probably hit 50LBS max, and then gravity+bad leverage+joint pain will get to you.

i get hungry all the time...so that makes me hardcore

U think I need to tone down the reps? Quite the beginner here so I am trying stuff out.

You should increase the weights if you ask me. Think about it this way;

20KG x 5 x 10 = 1000KG

So you lift a total of 1000KG in that session.

Or how about?

20KG x 10 = 200KG
40KG x 8 = 320KG
60KG x 3 x 3 = 540KG

1060KG in that session, more weights, less time, less repetitions. That way, you can save your energy for other stuff. (This is a helluva rough calculation, but yeah....)
Don't be afraid of adding weights, getting more repetitions if you can't add any more weights. Playing safe by keeping in the light weights, will never get you anywhere. You're beginning, you've got to lift heavy weights, to build that solid foundation.

You're endomorph ? I'm endo too .. Hate the fact .. I'd much prefer being ecto or of course meso ... because being endo seems to has a lot work more to do to reduce the fats but didn't seem to be able to increase muscle mass faster than ecto ... I want to change my genes

This post has been edited by JustForFun: Nov 23 2008, 10:24 PM

woh, same height with me but 62kgs weight still not enuf meh? now im 58kgs only. want to catch up with you too.

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 ?

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

Hey, i saw your laterals have increased from your 8kg last time to 20kg now, thats a big jump ! I can do only 10kg. Anyway, i noticed you did not increase the squat weight. You dun plan to increase it ?

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

buying a plate is not the long term solution, unless you have alot of Money to buy full set of plate
imagine when the time you squat 70kg, you need 35kg plate each side, and you need a squat rack
and plate is very expensive
i know this coz last time i was doing home workout too, now 2 set of my dumbell lying at corner collecting dust

try to find some per-entry gym, it is cheap

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.

raise for 20kg? that is massively-superbly heavy for me...

i think my right arm is a bit bigger too, it is normal for right-handed i guess:).

u will need a rack sooner or later ~

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

Do you have smaller plates like 1.5 & 2.5 kg ? It may come in useful for some exercises.

---

Added on December 26, 2008, 9:24 pmDang ! My right arm is bigger & stronger but my left looks bigger. How is that ?
My right deltoid is bigger.
My left chest is more shapely.
My left forearm is slightly bigger.
My right leg is a bit smaller, not dat noticeable but i notice.
Many more..
I'm so unbalanced.

This post has been edited by mrPOTATO: Dec 26 2008, 09:24 PM

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

Hey, i know the military press. How is the shoulder press done ? Btw you form seems to come back already, the squat really increased a lot !

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

Wah, u sure can eat a lot in the mornings, got snack + breakfast some more ! After that u slowed down, sometimes not take preworkout & prebed.. too full ha.

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

Good note. That reminds me to keep myself clean later in the day too.

5th Jan 2009

Squats
1x10x20kg
1x10x25kg
1x10x30kg

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

Pushups
3x10

Reverse curls
3x8x10kg

Wrist curls
3x10x10kg

ur squats are still the same, are u running out of plates or it is too heavy for u?

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

I'm having the same problem too. Mayb for time being u can place it between the bench posts, but have to extend it higher. It feels funny to walk & insert the body between & dunno how long can use this way but wha to to.

hey man, u the one at JB right?
if u want to try Clark hatch, contact Jian_Yi at garage. i believe he is sales consultant


Chow

Sori, u referrin to me or myvi ? I'm frm kl.

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

Same here. My lower back feels funny when i reach the bottom squat. Other exer no such feel. Yr squat impressive leh, frm 10kg power to 30kg. Mine's real slow.

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.

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

U sure have a variety of exercises. Hows your deadlift doing ? Feeling better now ?

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