Current Status
Age : 22
Height : 5'9"
Weight: 77 kg
BF : 19.3 % (I highly doubt this is accurate)
Waist: 32

Goals
10-15% of Body Fat
Tone up and increasing strength (results of rapid lost weight, which I regretted )
Improves joints mobility

Supplements
Lipo6 (pre-workout only)
On 100% Whey Gold Standards
Universal Animal Flex (advised by physiotherapist)

Previously, I've embarked myself on losing bodyfat due to health problem. Weighted around 122 kg with body fat as high as 37% (if not mistaken), high blood pressure, high cholesterol, high uric acid. Started gym and been doing some circuit training. Too much cardio - but i do weight as well - caused rapid weight lost. As much as my blood test is optimistic but rather I am facing some other bad outcome of my training, joints mobility problem and loose skin. I've lost fairly large amount of lean muscles as well.

On recent updates, I've started some training with my physiotherapist (1 or 2 times per week) and taking Universal Animal Flex and On 100% Whey Gold Standards. Noticed an increase of strength and improvement on the joints itself. The weight i am using is rather light as I've expressed my concern on whether my form is right in the other thread.

Will post up my workout tomorrow - leg day.

Cheers

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Added on January 12, 2009, 10:16 amLeg

Squats on Smith Machine
Warm Up Set
5 kg X 12 reps
7.5 kg X 12 reps

Work Set
10 kg X 12 reps
12.5 kg X 12 reps
15 kg X 12 reps

Leg Extension
30 kg X 12 reps
35 kg X 12 reps
40 kg X 12 reps

Leg Curls
30 kg X 12 reps
35 kg X 12 reps
40 kg X 12 reps

Leg Press
10 kg X 12 reps
12.5 kg X 12 reps
15 kg X 12 reps

Calf Press on Leg Press
Testing Set
0 kg X 12 reps

Work Set
5 kg X 12 reps X 3 set

Standing Calf Raise
15 reps X 4 set

Was trying doing Calf Press on Leg Press machine, however I'm not sure if I'm doing it correctly. Locked my knee and somehow I am feeling my back working as well. Any pointers if I'm doing it right?

Appreciated

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Added on January 15, 2009, 10:52 amBack & Biceps
15 January 09

Lat Pulldown Wide Grip
Warm Up Set
20 kg X 12 reps

Work Set
30 kg X 12 reps
30 kg X 12 reps
30 kg X 12 reps

Wide Grip Supinated Pulldown
30 kg X 12 reps
30 kg X 12 reps
30 kg X 12 reps

Cable Bent-Over Barbell Row
7.5 kg X 12 reps
10 kg X 12 reps
12.5 kg X 12 reps

Barbell Curls
10 kg X 12 reps
10 kg X 12 reps
10 kg X 12 reps

Alternate Dumbell Curls
5 kg X 12 reps
5 kg X 12 reps
5 kg X 12 reps

Alternate Hammer Curls
5 kg X 12 reps
5 kg X 12 reps
5 kg X 12 reps

I think I am doing the barbell row wrongly simply because I think I lean my shoulder forward. Also unsure of what I should bent my body and keeping it straight.

The wide grip supinated pull down is stressing more on my forearm than my back, is that okay?

Need some advice on this guys

Appreciated


This post has been edited by Neon_86: Jan 15 2009, 10:52 AM

Routine looks ok. What's your workout split like? I would suggest giving arms (bi and tri both) their own separate day. Cos your biceps would be tired as shit after back no? Barbell rows:-

http://www.youtube.com/watch?v=_nV5AL1FvBI

I've just followed the programme that my PT gave last time.

Upper Back + Biceps
Chest + Triceps
Lower Back + Abs
Shoulder + Leg

I'm doing light weight, I guess it is still okay?

Thanks for the advice though, will try to rearrange the workout split.

Appreciated