Braindead's Workout Jounal!, pros advice wlcome, 178cm 69kgs to 178cm 80kgs timeline...
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 Mar 5 2009, 05:09 PM
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Senior Member
1,552 posts Joined: Dec 2006  
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hahahah.... see how la.
 im planning to have a complete home gym.... definitely..... save time n munny of suscribining 100 buk per month x 12 = 1200 5 years = 7k... plus a lot of wasted time! This post has been edited by braindead_fr3ak: Mar 9 2009, 08:48 PM |
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Mar 9 2009, 08:47 PM
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Senior Member
1,552 posts Joined: Dec 2006
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8/03/09 LEGS/SHOULDER/ABS
3x5x30kg military press 3x7x30kg barbell lunge ( each leg) 3x10x10kg weighted situps 2x10x9kg dumbell flys 1x10x12kg dumbell flys 3x7x50kg deadlifts 3x7x40kg squats 20x3x30kg barbell toe-ups |
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Mar 14 2009, 04:36 AM
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Senior Member
1,552 posts Joined: Dec 2006
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11/03/09 - BACK / BICEPS / LIGHT LEG
strectching....shock...2scoops of whey b4 training... 5x35kg barbell bicep curls 5x30kg barbell bicep curls 35kg x7 bent over barbell row 30kg x 7 bent over barbell row 3x8x9.5kg hammer curls 3x7x9.5 kg dumbell lat rows 3x20x18kgs toe ups 9x5x9.5kg dumbell curls 14x3x40kg barbell lunges stretch after training.. PR FOR LUNGES!!!....killed my quads... |
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Mar 14 2009, 04:42 AM
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Senior Member
1,552 posts Joined: Dec 2006
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13/03/09 CHEST/TRICEPS/SHOULDER/ABS
2x5x30kg bench press - warm ups... 3x5x50kg - bench press ( scared to do more...no spotter today !! ) 3x7x12kg - bench flys dumbell (each) 3x5x40kg - raise barbell to chin......(whats this called ar...) half military press? 3x10x30kg - shoulder press 3x7x12kg weighted sit ups 3x7x20kg barbell skull crushers 3x10x7.5kg kickbacks 3x7x12kg weighted sit ups updated with my latest pics... This post has been edited by braindead_fr3ak: Jun 9 2010, 10:19 PM |
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Mar 14 2009, 09:01 PM
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Junior Member
59 posts Joined: Jun 2005 From: kedai mamak BBampang, sebelah secrt recipe 
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r u malay or indian? like my indian fren in uni, hes sure got nice body, maybe genetic isit? higer metabolism?, work side by side but me left bloated n fat huuu
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Mar 14 2009, 11:25 PM
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Senior Member
1,552 posts Joined: Dec 2006
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hmm..im indian...but i dun think its genetics though...my parents aint nuthing close to athletic....
ive been an athlete for few sports..mainly basketball 100m hurdles 4x100 and 400m....mostly during school .... so i think that built a strong base for me to work on..so now all im doing is adding size and power....if u look closely u will notice a large layer of fat across the tummy..... over other parts also got but not prominent... wait till i reach about 75-78..then i will start cutting down.. This post has been edited by braindead_fr3ak: Mar 19 2009, 08:04 PM |
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Mar 19 2009, 08:00 PM
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Senior Member
1,552 posts Joined: Dec 2006
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16/03/09 BACK, BICEPS ,
preworkout - shock therapy 3x10x7kgs - Renegade Dumbell Rows 10x9.5kgs - Renegade Dumbell Rows 3x10x30kgs -bent over Barbell rows 2x10x35kg -bent over Barbell rows 3x5x30kg - barbell curls 2xrightx17.5kg - dumbell rows 2xleftx17.5kg - dumbell rows 2x5x10kg dumbell bicep curls(each hand) post 2 scoops whey..... |
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Mar 29 2009, 09:41 PM
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Senior Member
1,552 posts Joined: Dec 2006
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19/03/09 CHEST/SHOULDER/LEGS
today i was not feeling well.....really drained and no energy... bench press 5x35kg 5x40kg 3x5x50kg 3x7x30kg military press 2x5x9.5kg shoulder flys 15x30kg shrugs 10x40kg shrugs 2x5x30kg military press 3x7x50kg straight back straight leg deadlift 3x10x50kg squats 3x7x40kg toe ups 10x22kg toe ups 15x22kg toe ups 20x22kg toe ups 3x15xbodyweight leg raises 7.5kg tricep extension really shitty day...felt so bad... This post has been edited by braindead_fr3ak: Mar 29 2009, 10:05 PM |
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Mar 29 2009, 10:05 PM
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Senior Member
1,552 posts Joined: Dec 2006
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25/03/09 - BACK/BICEPS
5x30kg barbell curls 7x30kg barbell curls 4x35kg barbell curls 3x7x40kg barbell rows 4x5x10kg hammer curls (left hand) 3x5x10kg hammer curls ( right hand) 7x20kg dumbell rows ( each hand) 5x20kg dumbell rows ( each hand) 5x20kg dumbell rows (left hand) 5x50kg Straightback - straightleg deadlifts 5x55kg Straightback - straightleg deadlifts 5x60kg Straightback - straightleg deadlifts my next workout will have my latest pics!! |
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Mar 29 2009, 10:38 PM
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Senior Member
1,552 posts Joined: Dec 2006
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29/03/09 CHEST/TRICEPS/ABS
military press 5x50kg 4x50kg 3x50kg shrugs 3x10x50kg bench press 7x50kg3x5x60kg dumbell flys 10x12kg (each hand) 5x17.5kg(each hand) tricep extension 3x7x20kg leg raises 3x15 skull crushers 10x20kg pronated 10x25kg pronated 10x20kg supinated one arm tricep extension(behind head) 5x10kg (each hand) 2x5x7.5kg (each hand) there it is..my workout up to date till today!! WOOT... weird...i feel no progreess in my pics...but ..damn..my load has increased!!! This post has been edited by braindead_fr3ak: Jun 9 2010, 10:54 PM |
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Mar 30 2009, 01:19 AM
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Senior Member
3,726 posts Joined: Sep 2005
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lower abs got fat, need lats, upper chest
Chow |
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Mar 30 2009, 02:00 AM
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Senior Member
1,552 posts Joined: Dec 2006
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aih...actually upper abs and chest also got fat... NEED LATS!!!
....damnit... any ideas for lat exercises with dumbells/barbells/bench? ony ones im doing a lat rows... |
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Mar 30 2009, 03:04 AM
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Senior Member
3,726 posts Joined: Sep 2005
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barbell row, one arm row?
but my lats sux too...lolll Chow This post has been edited by bata: Mar 30 2009, 03:20 AM |
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Apr 4 2009, 10:39 PM
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Junior Member
58 posts Joined: Apr 2009
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QUOTE(braindead_fr3ak @ Jan 24 2009, 12:07 AM) MY PR's UPM student? haha i go to UPM 3 times a week BENCH PRESS 50kgs - 04/03/09 (3x7) SQUAT 40kgs -27/02/09 (3x7) MILITARY PRESS 40kg - 24/02/09 ( 1x7 ) BARBELL CURLS 30kgs - 02/03/09 ( 3x5 ) DEADLIFT 50kgs - 05/03/09 ( 3x7) DATE : 23/01/09 About me... 178cm 69kgs i would say that i have a low BF %.... lean look but slight tummy-ism ... meaning.....ectomorph?ACTIVITIEs - BASKETBALL (3x a week) - GYM (3x a week) HATE CARDIO- boring...but i realize that i must do it.... will be posting my workouts... some pics and stuff... MY DRUGS........ Universal Nutrition - Shock Therapy(preworkout) ON - Whey(chockolate) - (Post work out).. EQUIPMENT : (getting a bench and a bar and more plates soon) OWN STUFF -2 dumbell bars ( 1kg each??) -2.5kg x 4 plates -5kg x 2 plates -skipping rope -ankle weights (2.2kg) UNIVERSITY GYM std equipped gym.. UPM ....(not so well equipped) STATS--(will update) ARM - CHEST - THIGHS - Added on January 24, 2009, 7:09 pmDay one... ( BICEPS, BACK, LEGS) 24/01/09 started 1700 took 1 serving of Shock Therapy..... 1725 Warm up(in place jog/sprint)+ stretching Deadlift 8x3x20kg Toelift 12X3x20kg Hammer Curls 10X3X7.5kg Shrugs 10X3X10kg (each arm) Bicep curls 8X10kg 8X7.5kg 5X7.5kg (failed...hv to reduce ....) Dumbell Squats 8X3X20kg Back Rows(perpendicular) 10X3x7.5kg Deadlift 10X3x10kg Toelifts(extended 3secs) 10X3X20kg Back Rows(elbow to rib) 10X3X10kg warm down stretch... post with ON whey chocolate.........  nice people there! |
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Apr 5 2009, 02:49 PM
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Senior Member
1,552 posts Joined: Dec 2006
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hell yea mate..!!... u just deadlifted 80kgs ..mil press 60kgs.... benched 60kgs and squated 60kgs.. hahahah..interesting hor..!!... not all the same day lah...
eh..call me out lerh when u there.!! can go workout together..at least got kaki mar... but the gym...not the best equiped larh.. |
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Apr 5 2009, 03:40 PM
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Senior Member
2,425 posts Joined: Mar 2007
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Braindead,
Military press 60kg? Holy crap!  You sure or not?! You should be able to deadlift way more than you can military press. |
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Apr 5 2009, 07:53 PM
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Senior Member
650 posts Joined: Feb 2008
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Yeah man your poundages progress freakily. You just started out for a few months and you're already lifting heavier than I do lol! Great job btw
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Apr 5 2009, 11:36 PM
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Senior Member
4,538 posts Joined: Oct 2006 From: Singapore
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hmmm... i think i should write my journel too. =.=
wakkaka... oh ya... dude... ur military press betul ke? try post a video if can... |
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Apr 11 2009, 12:39 PM
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Senior Member
1,552 posts Joined: Dec 2006
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hye guys... sorry man..my college had an internet outtage for a WEEK!! ..SUCKSSSS........ ok..i will post a video soon...
oh yea... i just deadlifted 80kgs... i benched 60 and squat 60... and did a 32.5kg dumbell row.... one hand .. ... will update my page with progress pics..... now i am on my cutting session cut down my rice intake to only 1 meal of rice in afternoon.. breakfast.... 6 spoons of oats.. 3 spoons of powda milk..... 3 cream crackers crushed.... together with a bunch of sultanas.... my breakfast and dinner here ..oh ya..i add 2 scoops of whey to the dinner times.... just did a bunch of cardio...i stride for about 3km..... thn i did 6 x 4 storeys of steps... am gonna post my pic in a month..see how is my progress..... too much belly and back fatz... !! still following my normal routine though..... some few things that ive incorporated... GVT....... 10x10x weights for 1 exercise....dem..dis really rocks...70% RM EGGS... 4 per training day... omega fish oil... 2 caps per training day... yeapz thats it so far!! peace outz This post has been edited by braindead_fr3ak: May 6 2009, 12:56 PM |
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May 6 2009, 12:56 PM
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Senior Member
1,552 posts Joined: Dec 2006
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hey..just back from my singapore trip ..started my new training regime...
now am going day1 day2 rest day3 day4 rest rest(optional) ..will update with routine and pics soon! |
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