Well, hello children.
After much hard work on my previous bodybuilding program, I thought that it was time for a change in routine. Y'know after going to the gym starts becoming more of a chore than anything else, you cant see that much change anyway because of the energy level.
I came up with this new routine after training with various bodybuilders, most namely Darklight79 of LYN. So in a way, I took the best advice I've received from them, adapted it into a routine and I've seen results.
Like every other bodybuilder, my target is to bulk and lean, then bulk again and lean again. The process goes on until I'm satisfied with what I've done. I don't believe in goals, but I believe in benchmarks.
Ultimately my first benchmark was to be able to have a gym body up to standards with the other people who worked out at the gym.
After I got to that, my second benchmark was to look like how Brad Pitt did in Fight Club or Christian Bale in American Psycho.
After surpassing that, my third benchmark is to probably get bigger and leaner, then see what happens. I'll probably aim to look like a Spartan.
PM me if you want to see progress pictures dating back from March 08 to July 09.
p.s. Yes, I still work out at Celebrity One Utama so if you're still feeling ballsy, shout out my LYN name and I'll find you if I'm there.
Day 1: Chest, Abs & BicepsChest:
Incline Bench Press [5 sets] [11 reps] [55kg, 50kg, 45kg, 40kg, 40kg]
Flat Bench Press [5 sets] [11 reps] [constant 35kg, last set 25kg]
Decline Bench Press [4 sets] [11 reps] [30kg to 25kg]
Cable Flyes [6 sets] [11 reps] [drops from 30kg]
Biceps:
Barbell Superset [4 sets] [5 reps 35kg, 5 reps 20kg, 5 reps 15kg back to back]
Dumbbell Superset [1 set] [10 reps 22kg, 3 reps 20kg, 3 reps 10kg back to back]
Abs 3-workout-superset [3-4 sets]:
Exercise Ball Crunches [15 reps]
Oblique Crunches [15 reps for each side]
Decline Bench Crunches with added weight [15 reps]
Day 2: Shoulders & AbsShoulders:
Dumbbell Shoulder Press [6 sets] [11 reps] [55kg, 50kg, 45kg, 40kg, 35kg, 35kg]
Smith Machine Military Presses Superset [3 sets]: Front [10 reps] [30kg, 25kg, 20kg], Back [10 reps] [25 kg, 20kg, 20kg]
Superset 2 [3 sets]: Reverse Flyes [10 reps] [50kg, 45kg, 40 kg], Standing Barbell Raises [10 reps] [constant 15kg]
Abs 3-workout-superset [3-4 sets]:
Exercise Ball Crunches [15 reps]
Oblique Crunches [15 reps for each side]
Decline Bench Crunches with added weight [15 reps]
Day 3: BackBack:
Chin Ups [3 sets] [8-11 reps]
Lat Pull Downs [3 sets] [11 reps] [57kg, 47kg, 40kg]
V-Handle Lat Pull Downs [3 sets] [11 reps] [40kg, 40kg, 33kg]
V-Handle Cable Rows [4 sets] [11 reps] [28kg, 23kg, 20kg, 20kg]
Bent Over Barbell Rows [3 sets] [11 reps] [45kg, 40kg, 40kg]
Deadlifts [3 sets] [11 reps] [constant 50kg]
Day 4: 20-Minute CardioDay 5: Biceps, Triceps & AbsBiceps:
Barbell 21-Curl [3 sets] [15 kg, 17.5kg, 20kg]
Barbell Superset [4 sets] [5 reps 35kg, 5 reps 20kg, 5 reps 15kg back to back]
Dumbbell Superset [1 set] [10 reps 22kg, 3 reps 20kg, 3 reps 10kg back to back]
Triceps:
Close-Grip Bench Press [3 sets] [11 reps] [40kg, 30kg, 30kg]
Dips [3 sets] [15 reps]
Skullcrushers [3 sets] [11 reps] [constant 20kg]
Superset [3 sets]- Overhead Rope Extensions [10 reps] [17.5kg, 17.5kg, 15kg], Rope Pushdown [10 reps] [20kg, 17.5kg, 15kg]
Abs 3-workout-superset [3-4 sets]:
Exercise Ball Crunches [15 reps]
Oblique Crunches [15 reps for each side]
Decline Bench Crunches with added weight [15 reps]
Day 6: LegsQuadriceps:
Smith-Machine Squats [6 sets] [11 reps] [40kg to 30kg]
Leg Presses [3 sets] [11 reps] [40kg to 30kg]
Leg Extensions [2 sets] [11 reps] [constant 25kg]
Hamstrings:
Romanian Deadlift [4 sets] [11 reps] [constant 40 kg]
Lying Leg Curls [4 sets] [11 reps] [constant 30kg]
Seated Leg Curl [3 sets] [11 reps] [constant 30 kg]
Day 7: 20-Minute CardioIf you're interested in knowing my older workout plan, click the spoiler.
» Click to show Spoiler - click again to hide... «
So here I am again writing my bodybuilding journal.
The last time I wrote one, everybody lambasted me for creating my own workout plan in my journal and saying it will never work. Needless to say that I am still proud with the results. I've managed to lean up and get a body that is considered good enough for anyone's standards. However, the biggest set back with the last journal was that it made me reach my plateau pretty fast, so I had to adopt a more professional and time eating workout.
So this is a 7 day plan that slots nicely into the week. If anybody wants to come and train with me (and my gym partner), you're more than welcome to. Just come to Celebrity Fitness in One Utama and scream out "THEBASSIST" and I'll come and find you.
For the diet plan (which I don't follow) and the old work out plan,
click here.
P.S. I don't post my picture on forums so save yourself from asking me to post it up here. I won't.
Day 1: Chest & AbsChest:
Incline Bench Press [5-7 sets] [10-15 reps] [40kg, 35kg, 35kg 30kg, 25kg, 25kg, 20kg]
Flat Bench Press [3-4 sets] [15 reps for all] [constant 30kg]
Butterfly (Pectorial Flyes) [3-4 sets] [10 reps for all] [constant 45kg]
Pushup Machine [3 sets] [10 reps for all] [constant 30kg]
Abs 5-workout-superset (2-4 sets):
Rope Crunches [35kg, 40kg, 42kg, 44kg] [15 reps for all]
Hanging leg lifts [10 reps for all]
Flat bench leg pull-in [15 reps]
Exercise Ball Crunch [15 reps]
Oblique Crunches [15 reps for each side]
18-25 minutes Cardio (150-250 calories)
Day 2: Shoulders & AbsShoulders:
Dumbell Shoulder Press [4-6 sets] [8, 10, 12, 15, 20 reps] [40kg, 35kg, 35kg, 30kg, 30kg, 25kg] (<--- both sides put together)
Side Latera Raise [4 sets] [15 sets for all] [9kg, 9kg, 5kg, 5kg]
Superset [3 sets] [10-12 reps for all]- Reverse Butterfly [47kg, 42.5kg, 35kg], Standing Barbell Straight Raise [constant 20 kg]
Dropset [normally 4-5 sets] [10 reps for all]- Power Partials [20kg onwards until energy is burned up]
Abs 5-workout-superset (2-4 sets):
Rope Crunches [35kg, 40kg, 42kg, 44kg] [15 reps for all]
Hanging leg lifts [10 reps for all]
Flat bench leg pull-in [15 reps]
Exercise Ball Crunch [15 reps]
Oblique Crunches [15 reps for each side]
18-25 minutes Cardio (150-250 calories)
Day 3: BackLats & Traps:
Lat Pulldowns [4-5 sets] [8, 10, 12, 15, 20 reps] [42kg, 35kg, 30kg, 30kg, 20kg]
V-Handle Pulldowns [3-4 sets] [10-12 reps for all] [constant 35/30kg]
Superset [3 sets][10-12 reps for all]- Dumbell Rows [constant 15kg each side], Stiff Arm Pushdowns [constant 42kg]
Dropset [normally 4-5 sets] [10 reps for all]- Elevated Cable Rows [40kg onwards until energy is burned up]
Midback:
Bent Over Rows [4 sets] [10 reps for all] [17.5kg, 17.5kg, 15kg, 10kg]
V-Handle Rows [3 sets] [10 reps for all] [40kg, 35kg, 30kg]
Hyperextensions (with weights) [3 sets] [6, 10, 12 reps] [10kg, 5kg, 5kg]
18-25 minutes Cardio (150-250 calories)
Day 4: Rest
Day 5: Biceps & AbsBiceps:
Standing BB Curls (the last set I make it a 21-curl) [5-6 sets] [6, 8, 10, 12, 21 reps] [40kg, 35kg, 30kg, 25kg, 25kg, 20kg]
Incline Curls [3 sets] [10-12 reps for all] [constant 32.5kg]
Superset [3 sets][10-12 reps for all]- Concentration Curls [13.5kg, 12.5kg, 10kg each side], Hammer Curls [constant 18kg]
Dropset [normally 4-5 sets] [10 reps for all]- Cable Curls with Straight Bar [30kg onwards until energy is all burned up]
Abs 5-workout-superset (2-4 sets):
Rope Crunches [35kg, 40kg, 42kg, 44kg] [15 reps for all]
Hanging leg lifts [10 reps for all]
Flat bench leg pull-in [15 reps]
Exercise Ball Crunch [15 reps]
Oblique Crunches [15 reps for each side]
18-25 minutes Cardio (150-250 calories)
Day 6: Triceps & AbsClose Grip Presses [4 sets] [6, 8, 10, 12 reps] [20kg, 20kg, 15kg, 10kg]
Dips [3 sets] [10 reps for all]
Superset [3 sets][10-12 reps for all]- Overhead Rope Extensions [17.5kg, 17.5kg, 15kg], Rope Pushdown [20kg, 17.5kg, 15kg]
Dropset [normally 4-5 sets] [10 reps for all]- Dips
Abs 5-workout-superset (2-4 sets):
Rope Crunches [35kg, 40kg, 42kg, 44kg] [15 reps for all]
Hanging leg lifts [10 reps for all]
Flat bench leg pull-in [15 reps]
Exercise Ball Crunch [15 reps]
Oblique Crunches [15 reps for each side]
18-25 minutes Cardio (150-250 calories)
Day 7: LegsQuads:
Squats [10 sets] [8 to 12 reps for all] [45kg, 42.5kg, 40kg, 40kg, 35kg, 35kg, 30kg, 30kg, 25kg, 20kg]
Lunges [3 sets] [12 reps for all]
Leg Extensions [5 sets] [12 reps for all] [constant 20kg]
Hamstrings:
Stiff Leg Deadlifts [4 sets] [6, 8, 10 reps] [20kg, 17.5kg, 15kg]
Lying Leg Curls [4 sets] [12 reps for all] [constant 15kg]
Superman [4 sets] [10 reps for all]
Update 02.03.09: After stopping my training for nearly 2 months, I'm back in the gym. It's been nearly a month now and I've now increased my workout for my legs (I've finally seen the light and realized how squats can benefit me), my chest and my shoulders. However, I can't seem to curl like before and the weights for that has certainly decreased. Anyway, I should be using this exact same plan for the next 3 months or until I'm satisfied with my results
Dec 1 2008, 07:16 PM, updated 17y ago
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