Braindead's Workout Jounal!, pros advice wlcome, 178cm 69kgs to 178cm 80kgs timeline...
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 Jan 27 2009, 12:07 AM
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Senior Member
1,552 posts Joined: Dec 2006  
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all over the place... hmmm... darnit... im a noob anyway hahaha...can give sum advice?
i was going for ABS SHOULDER TRICEPS ABS SHOULDER... as i said earlier..im trying to train quite a number of muscle groups...i dont wanna develop unevenly.... i skipped chest today coz no equipment...my bench + bar + more plates coming next week .. WOOT@ |
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Jan 27 2009, 12:48 AM
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Senior Member
3,366 posts Joined: Oct 2005
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my 2 cents: Since u are working out 3 times a week:
day 1: Chest + back day 2: Legs day 3: Arms + Shoulder You can incorporate abs into any of the days, or even all of the days. I felt a huge lost in speed and co-ordination too, feels cacat and need time to get used to it though  This post has been edited by Sp00kY: Jan 27 2009, 12:49 AM |
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Jan 27 2009, 01:02 AM
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Senior Member
1,552 posts Joined: Dec 2006
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hmmm......i think thats a good idea bro..... gonna update my routine...
yea..really sux when u try to spin but nearly fall AAAAAAAAAARRGH ...n im supposed to be a power forward/small forward hahaha suxk |
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Jan 27 2009, 01:09 AM
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Senior Member
1,552 posts Joined: Dec 2006
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on second thought...i dont think its a good idea to do both chest and back....on the same day....am trying not to work antagonistic muscles....
my old gym owner said its not good...( any comment on this?) his reasoning was that if u work both antagonistic muscles....when u work the first set....during the second muscle workout , the weaker muscle might cause u injury or sumthing... main reason being that im not develped enough i think. i was thinking..... day 1 - Biceps + Back -shoulder-suporting day 2 - Triceps + Chest -back supporting..... day 3 - Legs + shoulders but then again..i wanna try out my routine for 3 months... see how it goes..what im doing now is dividing my body in two.. reason being is that i can vary the exercises... myvi said..."all over the place" due to the reason so i can rest one muscle group while i work another... |
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Jan 27 2009, 07:37 AM
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Senior Member
1,527 posts Joined: Jan 2008 
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QUOTE(braindead_fr3ak @ Jan 26 2009, 09:50 PM) 26/01/09 ( triceps, shouder, abs and chest....) Bro u got me wrong..full body is ok but its a good practice to start with compound movements (squats,shoulder press, deadlift, flies etc) then move to isolations (curls, kickbacks,extensions), then move to conditioning/optional (crunches, situps).. this is to prevent pre-exhausting your main lifts. firstly im sad to say..today i could not do any chest workouts at all.... this was pretty sad....its a public holiday....gym closed..grr..all i had was my room equips.... i learned something interesting... no bench = hard to do chest wrkouts...any ideas guys? TODAYS WRKOUT: stretch and light military presses for warm up... (5kg  )3x10 sit-ups 3x15 leg raises 2x10x10kg(each hand) shoulder presses 1x5x10kg shoulder presses(burnout) 3x10x5kg kickbacks 3x10x20kg upright rows 3x10 half crunches 1x10x5kg shoulder upwright flys ( dont know wat to call this exercise) 2x5x5kgs shoulder upwright flys.... felt like fire at the end...stomach was nearly queasy but not there yet.... triceps felt pretty hard worked and overall feelgood workout (although was a bit pressed for time)....i learned.... 1)my abs are pretty weak...during the last rep..whole ab was vibrating...... 2)BLOODY HELL... i got fat tummy!! 3)Triceps are pretty weak...only 5kgs....daamn...(but i think its) 4)really need to get a bench for my chest...pushups just aint gonna cut it...  shoulder presses (main lift) upright rows shoulder upwright flys kickbacks (isolation) leg raises (optionals) sit-ups half crunches That's how i would re-arrange it. You can do whatever u want; fullbody, splits, 10 reps, 15 reps heck 50 reps also can. What I am trying to say is that the workout is not set in stone. So first u may want to try full body, stick to it for a month or two..then decide whether u want to change to splits.. or change the amount of sets or reps.. add tempo..try different thing to determine which one works for you. Your workout is entirely up to you, the trick is to keep your body guessing and promote hypertrophy. |
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Jan 27 2009, 08:11 AM
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Senior Member
3,726 posts Joined: Sep 2005
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QUOTE(braindead_fr3ak @ Jan 27 2009, 01:09 AM) on second thought...i dont think its a good idea to do both chest and back....on the same day....am trying not to work antagonistic muscles.... chest + back BOTH is BIG muscle group.my old gym owner said its not good...( any comment on this?) his reasoning was that if u work both antagonistic muscles....when u work the first set....during the second muscle workout , the weaker muscle might cause u injury or sumthing... main reason being that im not develped enough i think. i was thinking..... day 1 - Biceps + Back -shoulder-suporting day 2 - Triceps + Chest -back supporting..... day 3 - Legs + shoulders but then again..i wanna try out my routine for 3 months... see how it goes..what im doing now is dividing my body in two.. reason being is that i can vary the exercises... myvi said..."all over the place" due to the reason so i can rest one muscle group while i work another... packing them together in one day will torn you out. but hey, its your workout, im just pointing out. look closely at Noel's workout template. he have a good one Chow This post has been edited by bata: Jan 27 2009, 08:15 AM |
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Jan 27 2009, 08:46 AM
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Senior Member
1,552 posts Joined: Dec 2006
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HMM ...u guys have a point..i will chek out his rgime.....
anyway..thanks fer d advize...... i think i have to replan my workout anyway..!! will post new one soon... |
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Jan 29 2009, 05:01 AM
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Senior Member
2,394 posts Joined: Jan 2003 From: Bristol, UK
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legs / pull / push split
Day1:LEGS Day2:Rest/Cardio Day3:BACK/BICEPS Day4:Rest/Cardio Day5:CHEST/SHOULDER/TRICEPS Day6:Rest/Cardio Day7:Rest |
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Jan 29 2009, 08:30 AM
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Senior Member
1,527 posts Joined: Jan 2008
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QUOTE(mofonyx @ Jan 29 2009, 05:01 AM) legs / pull / push split I am switching to this split myself. I think it makes a lot of sense. The more taxing lift should be done on day5 because you'll get 2 days off after. Day1:LEGS Day2:Rest/Cardio Day3:BACK/BICEPS Day4:Rest/Cardio Day5:CHEST/SHOULDER/TRICEPS Day6:Rest/Cardio Day7:Rest |
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Jan 29 2009, 03:03 PM
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Senior Member
1,552 posts Joined: Dec 2006
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dern..diff from my wrkout.....yea...it actually sounds really good.... lemme try it.... instead of abab..i use abc abc
Added on January 30, 2009, 10:29 amguys currently going on camp in genting highlands....dernit,,, no training for 4 days!! wil be doing own cardio and non weight related exercise.... hope to find a bar there... will update soon..thnkzz This post has been edited by braindead_fr3ak: Jan 30 2009, 10:29 AM |
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Jan 30 2009, 12:50 PM
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Senior Member
2,394 posts Joined: Jan 2003 From: Bristol, UK
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holiday is holiday.
i wouldn't bother exercising during the holiday period because your diet goes out the window as well. |
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Jan 30 2009, 02:40 PM
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Senior Member
1,552 posts Joined: Dec 2006
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not quite holiday la....scholarship camp aih..compulsory!!/... i will watch my food... more protein less carb..
Added on February 2, 2009, 11:03 amok.. I AM back!! 31/01/09 3x8 Sit ups 3x8 leg ups 3x10 elevated push ups 3x10 reverse push ups(triceps) 1/02/09 3x8 chest dips 3x10 sit ups 3x8 crunches 3x10 leg raises this was all i managed to do during my 3 day scholarship camp.. now i am back in civilisation..i will continue my routine!! FEB 17...my bench ..bar and plates coming... COME COME!! This post has been edited by braindead_fr3ak: Feb 6 2009, 08:58 PM |
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Feb 3 2009, 03:43 PM
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Senior Member
1,552 posts Joined: Dec 2006
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QUOTE(mofonyx @ Jan 29 2009, 05:01 AM) legs / pull / push split today i started at day 33/02/09 Day1:LEGS Day2:Rest/Cardio Day3:BACK/BICEPS Day4:Rest/Cardio Day5:CHEST/SHOULDER/TRICEPS Day6:Rest/Cardio Day7:Rest but i modded it to be shoulder/biceps/back chinup x bodyweight x 8 chinup x bodyweight x 4 3x10x10kg rows 2x8x10kg shoulder presses 3x10 situps 3x8x25kg pulldown 3x8x5kg lateral shoulder raises 3x10x10kg hammer curls 3x10x15kg barbell curls(not including bar...2.5kgx2 + 5kgx2 plates) 3x10x20kg shrugs (5kgx4 plates not including bar) 8x2 rep semi crunches(with leg on bench) done for the day..felt awesomely good on my bicps n shoulders.... 1scoop Universal Nutrition preworkout (nearly gagged) 1 scoop ON whey post workout...(not too bad) WOOTS next day is chest and triceps.. cant wait again....next week hv to do light weights only... basketball tourney starting...anyone interested...?..come to sports complex UPM...ahahha...good matches...K6 has 5 junior national players..should be good match..pm me for schedule if u ar interested!!!!! This post has been edited by braindead_fr3ak: Feb 6 2009, 09:22 PM |
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Feb 6 2009, 09:22 PM
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Senior Member
1,552 posts Joined: Dec 2006
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i missed out one day on the fifth..but i made up for that by cardio-ing..basketball training...
6/02/09- CHEST , TRICEPS , pre workout with UN shock therapy light warm up 3x10x7.5kg(each) dumbell chest presses 3x8x5kg tricep extension 3x20situps (body weight) 3x10x10kg (each) dumbell chest presses 3x8x5kg kickbacks 3x15 sit ups 3x15 reverse push ups end workout today felt really good...partly because i felt so lethargic at the start(laazy)...but i managed to overcome that and push on!! felt quite good...and am having a pretty good day...... aaaaaaaaaaaaaaah endorphins...... i know u know what i mean.... triceps not feeling sore at all...but as u all know..thats gonna change tomorrow morning.. after this im gonna slow down my routine for next week..its my BASKETBALL INTERCOLLEGE TOURNEY.. pretty nervous.. and for u guys who buy basketball shoes...NEVER buy spalding...stupid things,...wasted my monney(although its cheap)..... bloody heavy!! good for training..but real game...die.... This post has been edited by braindead_fr3ak: Feb 8 2009, 07:45 PM |
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Feb 8 2009, 08:15 PM
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Senior Member
1,552 posts Joined: Dec 2006
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08/02/09 - BACK , BICEPS
3x8x10kg(each)Dumbell military presses 3x8x20kg deadlift 3x8x10kg dumbell rows 8x10kg hammer curls 5x10kg hammer curls(left hand died....) 3x8x7.5kg forearm curls each arm..........THESE FELT AWEEEESOME... MY ARM HAd A HARD ON 3x8x7.5kg shoulder flys ( died on the last rep again) and lastly...being a hero..i decided to up the ante..... 3x8x15kg dumbell rows - each side...gosh....these felt DAAAAAAAAAAAAMN GOOOD...started sweating like a dog..ahahhahahaha so .today i learnt that ...SHOCK THERAPY IS NOT ENOUGH.....so from now on..gonna whack a handfull of oats for breakfast....add shock therapy to some ON why protein....see how it goes!! This post has been edited by braindead_fr3ak: Feb 8 2009, 08:34 PM |
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Feb 11 2009, 11:16 AM
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Senior Member
1,552 posts Joined: Dec 2006
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basketball 1st game was on monday..
UPM.. k17 VS K12.... K17 wins with 20 point margin.... |
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Feb 13 2009, 11:04 AM
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Senior Member
1,552 posts Joined: Dec 2006
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2nd game on wednesday...
K17 vs KMR...... k17 wins ...31-13 WOOT!! next game today!! This post has been edited by braindead_fr3ak: Feb 13 2009, 09:05 PM |
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Feb 13 2009, 09:06 PM
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Senior Member
1,552 posts Joined: Dec 2006
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k17 versus KC...kc didnt show...walkover..
we are off to the quarterfinals!! |
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Feb 14 2009, 12:25 AM
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Senior Member
4,476 posts Joined: Jan 2003 From: Subang Jaya
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bro.. can i know how long have u been going to gym and been doing the exs u wrote down eh??
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Feb 14 2009, 12:34 AM
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Senior Member
1,552 posts Joined: Dec 2006
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hmm how long ive been gymming....about 1 year plus... but my program was bad and i was not eating well...bottom point is ..i wasted 1 year.......but ive built some sort of base..i think..
how long ive been taking note.... about 2 weeks ....im also active in athletics and basketball for more than 5 yrs |
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