Happy CNY to you too! Hehe I hope that's the case la. Either way I'm not too bothered about the curls because I'm still happy with the overall workout

Woke up yesterday feeling no pain on quads. Very, VERY unusual. Don't know whether to be happy or disappointed lol. Calves and hamstrings were sore though.

Today woke up and had my usual dose of preworkout, except I took 2 sachets of Oats instead of the usual 1 sachet. Picked up the guitar, started playing it, lost track of time, nearly forgot to go for workout xD

On the way to the gym I jogged for about 3 minutes. Damn, 3 minutes only and I already began panting slightly. Not good. But nevertheless, it was a healthy warm up.

Did all exercises today with the dumbbells. My incline benches were odd. I became stronger after each set, highly puzzling But I must say however that I am extremely satisfied with my incline's form Flat bench press's form could do with some improvement, so I will have to keep working on it.

Getting into position for the declines were extremely difficult. What I did was get on the decline bench, then grab the dumbbells from the floor one by one and then stabilize them on my quads, then only I can get into position and begin the workout. Oddly though my lower chest was not the main muscle being worked. Instead, it was the rear delts and my traps that did most of the work, or at least felt most of the soreness. I might not be doing the declines again, since I find that getting into position and executing the movements put me in risk of injury.

Edit: I just checked on bb.com, apparently my declines were done with too much angle. I did mine today at about 40 degrees. I'll try it again next time with less angle on the bench.

Got one distracting ang moh who keeps slamming and dropping the dumbbells onto the floor even though he could have just as easily lowered them down gently. I dislike these kinda people. Rude, distracting, annoying. Poor dumbbells. I hope none of the forumers here are like that lol.

Anyway Happy CNY everyone, is anyone here married? xD


Saturday - Chest Day (24 January 2009)

DB Flat Bench Press (Per dumbbell)
Warm up
6 kg x 10
7 kg x 10

Workout
35 lbs x 15
40 lbs x 12
40 lbs x 12
35 lbs x 15
40 lbs x 10


DB Incline Bench Press (Per dumbbell)
25 lbs x 10
25 lbs x 11
30 lbs x 9
30 lbs x 10
25 lbs x 12


DB Decline Bench Press (Per dumbbell)
10 kg x 18
25 lbs x 15
30 lbs x 10
30 lbs x 10

Cable Crossover (Total weight)
15 kg x 17
15 kg x 15
15 kg x 15
15 kg x 15


DB Flat Bench Press (Per dumbbell)
Warm down
7 kg x 10


-End of Workout-

Total Workout Time: 70 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 2 hard boiled eggs, 2 sachet of Oats
Postworkout: 250ml milk + Whey, Tomato
Lunch: Chicken Rice with extra meat, extra char siew, extra siu yuk

This post has been edited by wallpaper89: Jan 24 2009, 02:51 PM

Shit lah. I planned to do back workout on Sunday, and take a rest for my shoulders/arms/legs which have been progressing quite well so far. But family decides to leave for hometown at 7am. Nooooo.... T.T

Today I looked in the mirror and thought to myself, 'Fark! What an ugly skinny flat chest!' So I went and did some light push-ups

OT = hands 'On Table', legs on ground (much easier to do)


Push-ups
BW x 25
OT x 20
BW x 20
OT x 20
OT x 15

My CNY went well, except for one major problem: I kept having asthma attacks back in Taiping. Haven't had asthma attacks in a long time, mana tau go back Taiping suddenly kena... I didn't even do anything that would trigger the attack, so my guess is that its just my body not being used to the environment there. Had cough too, took some cough syrup this morning and now I'm all better.

I'm taking a break from the gym this week (except for Chest on last Saturday) but I think I will do some light cardio tomorrow, along with some other non-taxing exercises.

I hope everyone has had a great CNY so far

Ohh, take care mate... and glad that you had a great CNY, i;ve done my arms workout today... superset style as you've suggested....and they feel like breaking out.... so pain +__+

Glad to hear that bro. It wasn't really my suggestion, it was darklight's, I was just informing you of his suggestion

I read up a bit on some articles concerning ectomorphs and surprisingly many of their advices conflicts with my current workout routine. They recommended ectomorphs to work with no high volumes, no 5-day splits, and to use heavier weights. I'll stick to my current workout for now but I'll keep in mind what I've read up on and maybe make some adjustments here and there.

Simple workout today, geared more towards maintenance and general fitness. Its my rest week afterall. Btw, they should rename the treadmill to the Torture Machine, its a more fitting name for it lol. I wanted to do 15 mins but my mind nearly broke down halfway through. Thankfully though, I still managed to complete the planned 15 minutes


Rear Delts - Reverse Bench Press Machine
5 kg x 10
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15


Lower Back - Hyperextensions
+25 lbs x 25
+25 lbs x 25


Abs/Torso - Torso Rotations (per side)
35 kg x 20
25 kg x 20


Abs - Crunch Machine
45 kg x 12
45 kg x 15
45 kg x 10


Abs - Reverse Crunches
BW x 30


Cardio - Treadmill
15 mins @ Constant 10km/hr


Total Workout Time: 50 mins


Diet
Preworkout: 2 hard boiled eggs, 1 sachet Oats + 1 serving Milo
Postworkout/Lunch: Rice + dishes

This post has been edited by wallpaper89: Jan 29 2009, 01:40 PM

Bro u work out a lot. When is ur rest day? 5 day split is more geared to advance lifters. And those on roids. That's what i heard anyways.

This is my rest week actually lol. I feel itchy so hit the gym lah xD Didn't do taxing exercises though, I tried to keep it simple. I hope I'm not burning myself out..

Darklight's beginner trainees have been on 5-day split as well. It worked for them, I heard. Lol the articles however have opposing suggestions for ectomorphs, I'll keep that in mind x_x

I thought he recommend Madcow Starting Strength..

btw both splits has its merits.
http://www.bodybuilding.com/fun/wotw94.htm
But with 5 day splits you need to know your limits to avoid overtraining. Three day splits is good for recovery. Pick the best one that fits you. I might try 4 day splits, but 5 days..too much for me i think.

Hehe 3-day splits is not an option for me. I tend to get demotivated on non-workout days and my diet becomes less than perfect. 4-day split is ok but I wouldn't want to sacrifice an Arms day... so for now I'll stick to 5-day and see where it brings me.

I just hope I'm not overtraining myself with the high volumes x_x

Todays' chest day was smooth. But to be honest my incline's form was more satisfactory last week. I did decline on a veeeeeeeery slight angle only, the bench was nearly flat.

I also rested for longer periods in between sets.

Btw, I think I need to train my forearms. I realize they always fail before my back does. Limiting factor there...

No more fruits in the fridge so I only had whey for my postworkout. Sad.


Saturday - Chest Day (31 January 2009)

DB Flat Bench Press (Per dumbbell)
Warm up
7 kg x 10
7 kg x 10
25 lbs x 10

Workout
40 lbs x 14
45 lbs x 11
50 lbs x 8
50 lbs x 8
45 lbs x 11


DB Incline Bench Press (Per dumbbell)
30 lbs x 11
35 lbs x 10
35 lbs x 10
35 lbs x 9
30 lbs x 9


DB Decline Bench Press (Per dumbbell)
30 lbs x 10
30 lbs x 10
35 lbs x 10
30 lbs x 7 <== Wtf?


Cable Crossover (Total weight)
15 kg x 15
15 kg x 15


-End of Workout-

Total Workout Time: 70 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 2 hard boiled eggs, 1 sachet of Oats + 1 serving of Milo
Postworkout: 250ml milk + Whey

This post has been edited by wallpaper89: Feb 1 2009, 12:20 PM

Workout today was excellent. Form was tip-top. Felt the burns in exactly where I want them to be. I'm definite that I worked every muscle I targeted. Form for the first three sets of seated cable rows however were not so good, didn't used my back muscles much, but I corrected it in the last 2 sets.

Performance for one-arm dumbbell rows dropped. LOL wtf, ah whatever... form was at its highest excellence so I'm satisfied with the results.

Took a measurement after my workout. Weight drop to 68.2kg, BF% increased to 12%. Anyway I'm not too worried because the weight drop might be caused by me shitting very regularly over the past few days (lol). Anyhow my strength is still increasing from week to week so all's well and fine.


Sunday - Back Day (1 February 2009)

Pulldown Machine
Warm up
15 kg x 10
25 kg x 10

Workout
45 kg x 12
50 kg x 10
50 kg x 10
45 kg x 11


Seated Cable Row (Overhand Grip)
Warm up
40 lbs x 10

Workout
90 lbs x 12
100 lbs x 12
110 lbs x 10
110 lbs x 12
120 lbs x 7


Close-grip Pulldown (Cable)
Warm up
30 lbs x 10

Workout
70 lbs x 12
80 lbs x 10
90 lbs x 9
80 lbs x 10


One-arm Dumbbell Row
30 lbs x 14
30 lbs x 12
35 lbs x 10


Dumbbell Shrugs (Per dumbbell)
35 lbs x 15
35 lbs x 15
35 lbs x 15
35 lbs x 15


-End of Workout-

Total Workout Time: 75 minutes
Average rest time in between sets: Instincts


Diet

Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: Milk + Whey, Guava

This post has been edited by wallpaper89: Feb 2 2009, 08:11 PM

Decided to not do smith presses today. Did an extra 2 sets of DB presses instead, which I think was a good decision.


Monday - Shoulder Day (2 February 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
6 kg x 10
6 kg x 10

Workout
30 lbs x 12
35 lbs x 10
35 lbs x 10
40 lbs x 7
35 lbs x 10
30 lbs x 8


Dumbbell Lateral Raise (Per dumbbell)
6 kg x 10
5 kg x 12
6 kg x 10
5 kg x 12


Reverse Bench Press Machine
25 kg x 15
25 kg x 15
25 kg x 15
25 kg x 15


-End of Workout-
Total Workout Time: 57 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: 600ml Milo
Lunch: Chicken rice w/ 2 chicken breast (but the chicken portion damn small)
Snack: Honeydew
Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 250ml Milk+ Whey, 2 Prunes

This post has been edited by wallpaper89: Feb 2 2009, 07:10 PM

Triceps became much stronger. Biceps not much difference from previous workout. Anyway I reduced my exercises from 3 per muscle group to 2. So basically I just did a total of 4 exercises today instead of the usual 6. Btw, my left biceps always dies before my right does.

Gonna try barbell curls next week...


Wednesday - Arms Day (4 February 2009)

Triceps Press Machine
65 kg x 13
75 kg x 11
75 kg x 10

*Superset*

One-arm Dumbbell Curls
10 kg x 10
10 kg x 10
9 kg x 11


Triceps Extension Machine
39 x 10
39 x 10
39 x 10

*Superset*

Concentration Curls
7 kg x 13
8 kg x 10
7 kg x 10


Crunches
BW x 30
BW x 10

*Superset*

Reverse Crunches
BW x 30
BW x 15


Torso Rotation Machine (per side)
45 kg x 15


-End of Workout-

Total Workout Time: 30 minutes
Average rest time in between sets: Nil


Diet

Preworkout: 2 hard boiled eggs, 1 sachet Oats, 1 'ang ku'
Postworkout: 200ml Milk + Whey

I read about this problem, people in bb.com forum suggest that the left arm should determine the amount of reps.. so if u can only do 6 reps on the left hand, you should only do 6 reps on right hand too. This is to prevent the left arm from lagging behind in term of progress / asymmetrical ..

and if u have time just do 1 more extra set for the left arm only to help balance out the progress..

Hey that's a great idea! It never struck me to use my left arm first lol, thanks!

Today my squats were not in perfect form. I usually do it parallel but today I did it only up to very nearly parallel, but not quite parallel. As a result i didn't feel my glutes working, but I do still feel a heavy load on my quads. I don't know if I should keep this up next week or reduce the weights and go back to using more of my glutes.

I woke up late and had to rush for a dentist appointment so I skipped leg extensions. I wouldn't have been able to do it today anyway, because when I was into the 3rd set of leg curls I suddenly felt heavily nauseous. I felt like fainting and felt like I needed to go to a hospital but I managed to pull through and complete the leg curls and the calf raises. Yay me!

And despite me skipping leg extensions to reduce my workout time, I was still late for my appointment by 20 mins T.T


Thursday - Leg Day (5 February 2009)

Smith Squats
Warm Up
40 lbs x 10
70 lbs x 10

Workout
140 lbs x 13
160 lbs x 10
170 lbs x 9
150 lbs x 10


Leg Curls
54 kg x 13
61 kg x 10
61 kg x 10
54 kg x 12


Leg Extensions
Nil


Standing Weighted Calf Raise Machine
43 kg x 15
43 kg x 15
43 kg x 15
43 kg x 15


-End of Workout-

Total Workout Time: 52 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 2 hard boiled eggs, 1 sachet Oats
Postworkout: 250ml Milk + Whey
Postpostworkout: 2 mini bananas

This post has been edited by wallpaper89: Feb 25 2009, 09:27 PM

A word of advice. My preworkout is 6-8 tablespoons of oats, one scoop whey and 400ml milk. Compare that to your preworkout. I'm not trying to sound condescending here but you get what i mean right? You seriously need to tweak your meals in such a way that most of your calories are around pre and post gym.

And what's with the 2 mini bananas post post workout??

LOL I do agree my preworkout is pathetic. But I already feel stuffed from just that lol... I can't eat much so soon after waking up from slumber. Sometimes I take 2 sachet of Oats instead of one so maybe I'll just take 2 sachets everytime from now on. I'm not sure if its any good, but 2 sachets would be better than 1 at least.

Btw how much is 6-8 tablespoons of oats? I buy mine in sachets of 30g...

Wait. What satchets? You buy the 3 in 1 crap? The premixed one? That's full of sugar and other junk! Just get the damn packet or tin of oats.

Please excuse wallpaper..he is a busy guy

What, seriously? I thought oats would still be oats whether its 3 in 1 or not lol... Let me finish my current one first and then I'll buy a proper packet of oats.

I need to eat more food... I think I'll start by bumping up my evening snacks to a bowl of cereals and fruits (if I'm at home). I'll try to bump up my preworkout with more oats as well.

I'm trying not to rely so much on Whey cuz its expensive. The most I take per day is 1.5 scoops of Whey... 1 scoop for postworkout, and half a scoop for pre-bed.

Off to college now. There's a class today till 9.30. Thanks for the inputs