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 Nokia's workout journal, Keep on burnin' - I am back my brothers!

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yeah_guyz
post Dec 22 2008, 01:49 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
QUOTE(Nokia convert @ Dec 22 2008, 12:33 AM)
Latest stats (After 4 weeks into the program):
% Body fat: 25.1% <== 3% reduction in 4 weeks
Body weight: 92kg <== 4 kg reduction in 4 weeks! keep it up and I will reach my goal in no time! Hoo~rah!  rclxm9.gif
Height: 175cm

Note: Post #1 is updated again.
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woot, man, your progress is impressive! rclxms.gif
how you measure your body fat %? be sure you measure in in early of morning, otherwise the measurement will be inacurrate due to water in body.
Waist size reduce from 40" to 38" is just awesome in 4 week



Currently i am doing Rippetoe 3x5
but my progress is LOL doh.gif , probably due to the bad diet

1st August 2008
Body fat: 28%
Weight: 77.7kg

22nd December 2008
Body fat: 30%
Weight: 85.1kg
yeah_guyz
post Dec 30 2008, 08:56 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
you are doing damn well imo, great process, how old are you? working? you seem like have plenty time to prepare your meal, i just lazy to do so...lol cool.gif


waistline reduce from 41 to 38 is very impressive! did your friend blink.gif when they see you? biggrin.gif
yeah_guyz
post Jan 1 2009, 10:53 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
QUOTE(yongbn @ Jan 1 2009, 09:36 PM)
Yo Nokia,
Your diet seems pretty great. Keep it up! In terms of your workout, did you work on your Shoulders and Arms? Coz I see most of your exercises exclude these 2 body parts. Correct me if I am wrong.

Btw. you can vary your exercises once awhile instead of sticking to the same type, i.e Dumbbell Flyes instead of Bench Press. You also can incorporate Dropsets and Supersets into your routine, too. This will excite your muscles and you won't get "bored" easily.
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Bench press works triceps

Military works shoulder

row works bicep

why there is no arm and shoulder work leh?
yeah_guyz
post Jan 9 2009, 02:27 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
yeah, pizzaboy u're right
if i pause at the bottom, i will lose most of my strength

from your video, that fellow seem like move his hips 1st

when i squat heavy, my hip will goes 1st then either one side of my leg will bengkok to side abit to drive me up, dont know how to decribe it...and last rep rely alot on my back to lift the weight up
yeah_guyz
post Jan 15 2009, 11:56 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
keep going!
nice progress
your squat is chasing me^^
dont 4get after 2nd month of progress pic
yeah_guyz
post Jan 16 2009, 09:23 AM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
QUOTE(Nokia convert @ Jan 15 2009, 10:08 PM)


I noticed I am getting more competent in performing Stronglifts but getting less benefit out of it as I progress. I am thinking of shifting to another routine in another 2 weeks time. I currently have my eyes on this routine (under the my weightlifting workout routine and split). What do you guys think?  hmm.gif

If you guys got a more suitable routine for me, do tell and I will consider it. Thanks a lot!  notworthy.gif
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i would suggest you stick for stronglift 5x5 for 12weeks, then only switch to other program
how many time has your squat stalled?


i would suggest you move to 20 reps squat for 6weeks routine after you've done stronglift
http://forum.lowyat.net/index.php?showtopi...4464&hl=20+reps

it is short program but seem promising
i bet it will give a big shock to your body, i am going to try it also after CNY flex.gif
i am modifying stronglift excel sheet into 20reps...lol
yeah_guyz
post Jan 18 2009, 11:44 PM

o2 + co2= coo22 ^_^lll
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From: HeAv3N
sad to hear that, take care brother
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