Excellent! Today is my first Arms Day ever, and with today, it is also the first time I have hit the gym 5 days in a row. No surprise, the weights i used were kinda light

I really gtg to college now, bye!


Wednesday - Arms Day (14 January 2009)

Dips
BW x 10
BW x 10
BW x 10

*Superset*

Concentration Curls
8 kg x 12
8 kg x 11
7 kg x 13


*rest 2 min*


One-arm Triceps Overhead Extension
6 kg x 12
6 kg x 11
6 kg x 10

*Superset

One-arm Dumbbell Curls
7 kg x 12
7 kg x 12
7 kg x 12


*rest 2 min*


Triceps Press Machine
35 kg x 20
40 kg x 20
45 kg x 20

*Superset*

Biceps Curl Machine
25 kg x 15
25 kg x 12
25 kg x 10


-End of Workout-

Total Workout Time: 25 minutes
Average rest time in between sets: Nil


Diet

Preworkout: 2 half-boiled eggs, 1 sachet Oats
Postworkout: 250ml Milk + 1 scoop Whey, Small amount of watermelon, Gardenia corn cream bread
Lunch: Ginger spring onion chicken rice with extra meat, Pineapples

This post has been edited by wallpaper89: Jan 14 2009, 07:43 PM

My biceps now really weak, but it looks stronger than it really is though, dunno why, maybe cos low BF% biggrin.gif At the gym I see people doing barbell curls up to 100+lbs all the time... I feel so small haha.

Today's chest workout was excellent!! I dropped smith bench press in place of DB bench presses. This time my balancing and form was very satisfactory, huge improvement from last week. I'd say it's thanks to the fact that I did it as my first exercise as opposed to being last week's third. Because the weights were light I did higher reps and also did 5 sets instead of the usual 4 to compensate for the loss of weight.

Anyhow I think because the DB presses were not as straining as the Smith presses, I had much more energy left for the other exercises and as a result, all the other exercises witnessed a huge jump in strength and endurance. I somehow managed to even increase my incline presses to 5 sets instead of 4.

I might stick to these same workouts next week to see if it is as effective as I think it is.

Watched Red Cliff II yesterday night. Excellent movie! Today is also my dad's bday so Happy Birthday dad! party.gif


Saturday - Chest Day (17 January 2009)

Dumbbell Bench Press (Per dumbbell)
Warm up
5 kg x 12
7 kg x 12
7 kg x 10

Workout
25 lbs x 18
30 lbs x 18
30 lbs x 16
35 lbs x 14
30 lbs x 15


Smith Incline Bench Press
60 lbs x 12
65 lbs x 12
70 lbs x 10
65 lbs x 11
60 lbs x 10


Machine Chest Press
40 kg x 11
33 kg x 13
33 kg x 11
40 kg x 10


Cable Crossover (Total weight)
15 kg x 15
15 kg x 15
15 kg x 12
10 kg x 20


-End of Workout-

Total Workout Time: 68 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 1 scoop Whey + 250ml mik, Orange

This post has been edited by wallpaper89: Jan 24 2009, 12:23 PM

Yup, there is a difference. Try it once and you will know cuz the first time I tried it, my upper chest (just beneath the clavicle) felt an unusual strain. Its also one of darklight's chest exercise recommendations

Today's back day was suffering. My forearms and grip suffered like hell T.T As a consequence my form was not very satisfactory. The best exercise in my opinion was, of course, the machine lat pulldowns.

For the one-arm dumbell rows, I always do my right side first before doing the left. Don't know why my left feels weaker. Let's say I am able do 12 reps with my right, my left will only be able to do 10 reps and the last 2 reps will be out of form (forced rep). Anyway to be prudent I will only count the reps which are done in good form. Reps done in bad form will be ignored.

Gotta paint main gate later, aaaaa I want to get a tan while I'm at it, shirts off for 30mins later


Sunday - Back Day (18 January 2009)

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

Workout
40 kg x 15
45 kg x 12
40 kg x 12
45 kg x 10


Seated Cable Row (Overhand Grip)
90 lbs x 14
80 lbs x 15
100 lbs x 10
90 lbs x 12
90 lbs x 10


Wide-grip Lat Pulldown (Cable)
80 lbs x 15
80 lbs x 12
90 lbs x 9
70 lbs x 12


One-arm Dumbbell Row
30 lbs x 18
35 lbs x 15
40 lbs x 11
40 lbs x 9


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 slices of Gardenia chocolate raisin bread, 2 hard boiled eggs, 1 glass of Milo
Postworkout: 250ml Milk + 1 scoop whey, Fruits (I'll go see what I can find in the fridge)

Today is Shoulder Day! Can't really gauge if there's an improvement or not because I started with DB shoulder presses instead of the usual smiths, cuz all the smiths were unavailable.

The rear delts machine felt weird. I mean, I do feel the rear delts being strained more than when I did reverse flyes, but when executing the exercise I can't help but to think that the movement felt exactly like doing hammer grip cable rows. I think I might've worked the back as well but didn't really feel it cuz the weight was too light. Well no matter, at least I got to work my rear delts.

Oddly though, I remember the last time I did hammer grip cable rows, I didn't feel myself using the rear delts as much. More of the back muscles and forearm.

Anyhow breakfast today was screwed. I woke up late and had to race against time so my breakfast was sacrificed. Oats habis, gotta get new ones. Good stuff for preworkout.

And here's some good news: The last time I had my weight measured, it saw a huge drop from 69kg to 67.4kg, and BF% saw an increase from 11% to 12%. That was 3 weeks ago. I just had my weight measured again today after the workout and ta-daaa! I now weigh a much healthier 68.6kg and body fat is at 11.3%!


Monday - Shoulder Day (19 January 2009)

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

Workout
30 lbs x 12
30 lbs x 11
35 lbs x 7
30 lbs x 10


Seated Smith Shoulder Press
50 lbs x 12
55 lbs x 10
55 lbs x 10
50 lbs x 11


Dumbbell Lateral Raise (Per dumbbell)
5 kg x 14
5 kg x 12
5 kg x 10
5 kg x 10, 4 kg x 4


Row/Rear Delts Machine (Hammer grip)
15 kg x 18
15 kg x 20
15 kg x 20
15 kg x 20


Push-ups
BW x 20
BW x 15


-End of Workout-
Total Workout Time: 60 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: Milo + 1 slices of Gardenia Butterscotch bread
Breakfast 2: 2 Wholemeal cheese + ham sandwich. The cheese and ham comes in negligible amounts though >_>
Lunch: Ginger spring onion chicken rice + one chicken breast, one jambu air
Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 200ml Milk + 1 scoop Whey, some red Dragonfruit

This post has been edited by wallpaper89: Jan 19 2009, 07:03 PM

Lol urgh not much tan from yday. Dad and I was lazy, did it only late in the evening, sun also ciao already by then xD But last2 weeks I did painting in the afternoon and got some slight tan, at least now my upper body doesn't look so pale.

Btw just now I just defecated. Was wondering, maybe the feces that I store for the last 40 hours before hopping on the scale gave me an additional boost in weight. So I must be actually lighter than the measured 68.6kg hahaha...

From this week onwards my classes on Wednesday will be extended to 9.30 pm... Damn. Workout in morning, rush to college then gotta stay awake till 9.30. Then drive home summore. Wtf, what an absurd time table!!! T.T

Odd, how come my workout time took so long. I didn't even rest in between sets. Maybe its cuz I do one arm at a time, hmm...

Wednesday - Arms Day (14 January 2009)

Close-grip Smith Bench press
Warm up
20 lbs x 10

One-arm Dumbbell Curls
Warm up
4 kg x 10

One-arm Triceps Overhead Extension
8 kg x 12
7 kg x 12
7 kg x 10

*Superset

One-arm Dumbbell Curls
9 kg x 12
9 kg x 10
8 kg x 11


*rest 2 min*


Dips
BW x 12
BW x 12
BW x 12

*Superset*

Concentration Curls
8 kg x 12
7 kg x 11
7 kg x 10


*rest 2 min*


Triceps Extension Machine
32 kg x 11
32 kg x 11
25 kg x 15

*Superset*

Biceps Curl Machine
32 kg x 11
32 kg x 10
25 kg x 10


Torso Rotation Machine (per side)
45 kg x 15
35 kg x 15
35 kg x 20


-End of Workout-

Total Workout Time: 45 minutes
Average rest time in between sets: Nil


Diet

Preworkout: Cornflakes + Milk
Postworkout: 250ml Milk + Whey

No lah lol, my previous Arms Day took only 25 mins. Cuz superset that's why finish very fast. I think yesterday I spent a lot of time playing with the torso rotations without even realizing it...

Anyway Happy Chinese New Year everyone! Gong Xi Fa Cai

No more oats so I ganti my preworkouts with cornflakes instead. Also, woke up late, so no time to wait for the eggs to boil lol.

I'm finally squatting > body weight! Although I'm using smiths only la...

And omfg, I just checked last week's weights only to realize that my hamstrings (leg curls) have weakened considerably LOL. Darn, how come a? T.T


Thursday - Leg Day (22 January 2009)

Smith Squats
Warm Up
50 lbs x 10
50 lbs x 10

Workout
120 lbs x 13
150 lbs x 11
160 lbs x 10
140 lbs x 10


Leg Curls
47 kg x 15
54 kg x 12
54 kg x 12
54 kg x 12


Leg Extensions
33 kg x 15
33 kg x 15
33 kg x 15
33 kg x 15


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: 60 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: Cornflakes + Milk
Postworkout: 250ml Milk + Whey, Orange

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

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

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

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

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

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...

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