MY PR's

BENCH PRESS
50kgs - 04/03/09 (3x7)
60kgs - 26/03/09 (3x5)

SQUAT
40kgs -27/02/09 (3x7)
60kgs -27/03/09 (3x7)

MILITARY PRESS
40kg - 24/02/09 ( 1x7 )
50kg - 26/03/09 (5..4...3)

BARBELL CURLS
30kgs - 02/03/09 ( 3x5 )
40kgs - 23/03/09 ( 3x3 )

DEADLIFT
50kgs - 05/03/09 ( 3x7)
80kgs - 26/03/09 (3x5)
120kg - sumwher in april ( 2 rep)






DATE : 23/01/09


About me...

178cm
69kgs
70kgs - 05/04/09



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
-10kg x 4 plates
-skipping rope
-ankle weights (2.2kg)


UNIVERSITY GYM
std equipped gym.. UPM ....(not so well equipped)


STATS --- > 20th May 2009

BICEP
-R 12.5 inches
-L 12.5 inches
CHEST - 37 inches
THIGHS
-R 20inches
-L 19.5 inches

---

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.........

This post has been edited by braindead_fr3ak: Jun 3 2009, 04:02 PM

Bro thats alot of exercise. How long till u finish all that? Full body workout?

hmmm..about 1.5 hrs... uploading photos now..

updated with pictures!!

Bro i think ur ectomorph.. but u already have a good weight base.

How is the exercise for you? Is it heavy enough? I bet u can do heavier. Try to limit the time, no longer than 60 minutes per session.

3 session of cardio plus 3 session of weight training is overkill in my opinion. You need to cut back on the cardio if u want to gain some weight.

Nice definition btw.

This post has been edited by myvi5949: Jan 24 2009, 08:11 PM

3 sessions of cardio?... oh you mean my basketball ..
cant do that..im on the college team !!

besides...my goal is to acheive a good shape...im not into huge mass...meaning once i touch 80-83 kgs..im gonna stop bulking and start cutting.... my basketball sessions last about 1.5-2 hours...basically its either 3 on 3 ,,, 4 on 4..or sumtimes 5.on 5...nowadays we started training and that counts as real cardio...(sweating like hell n tired)

if normal days bball..im slightly tired but i can do a full routine....

hmm...yea..i believe i can do heavier on the deadlifts...
for the others..not too sure...my hammer curls nearly blew my arms....

sunday will be my abs..obliques....chest...and shoulders... cant wait!!!

honestly...the Universal nutrition shock therapy and Whey protein combo....it feeels really great...

today i actually woke up at 4.00 pm... ate kellogs corn flakes ..and gymmed.... iknow i know its veeeeeEEErRy bad...but ...what to do..i work part time..and also study...



PSSS.. i have found the answer to SHOCK THERAPY tropical punch aaAAAAWWWWFUL TASTE!... mix with 100plus tangerine... it tastes NICE!! try it...

This post has been edited by braindead_fr3ak: Jan 24 2009, 08:18 PM

That's a busy schedule bro.. make sure u get enough calories and get enough sleep.

yea..i know..sleep....aaaaaaaaahhh....
thats a big issue...
calories..im getting a lot of bad calories.....college food...oily and stuff...
just hoping my cardio can keep da fats from piling on....

nice pics.. dude....

fit and toned

not toned wei....seriously... looooots of work to do on chest...and can see the tummy area...flabby.... and this is me post workout..so everything is bigger than ususal..

need shoulders, upper pecs, lats, lose the fat at lower abs
nice traps btw

Chow

i agree!!.. shoulders...a basketballers bread and butter....my monday routine will be focused on exactly the items u hv said..

shoulder,abs,lats, chest

gonna start my cardio soon...hate dem flabs on d lower abs.....

having said that...
i am planning to do abs for both day A and day B workouts... is it advisable?

my current workout routing is AXBXAXB... one day rest

braindead_fr3ak,

Ur routine seems quite messy.Are they according to arrangement?

Here r some suggestions

- Place compound exercises first (eg. squat, deadlift)
- Do not split the exercises till later. Do each exercises once
- Since u doing so many muscle parts in a day, might as well make it fullbody workout
- Current lifting poundages might not be sufficient
- Need not jog to warm up. Dynamic stretching/1 set light weight exercise will do.

basically i arranged them so that i can rest particular muscle groups...
im trying a new wrkout..last time i used to focus on one muscle group then to 3 exercises focussing on them then ill go to the next muscle group....but i found that i always had to lower intensity as muscle fatigue set in...

what i did today was ...

LEGS(deadlift and tolifts)
BICEPS( hammer curls)
BACK( shrugs)
BICEPS(bicep curls)
LEGS + BACK ( squats)
POST DELT (perpen rows)
LEGS (deadlift and toelifts)
BACK ( rib rows)

my goal was to give each muscle group sufficient time to recover so that at least i can reach 80-90 in the next repeat...

im trying to see if my pre and post workout intake allows me to put on more muscle mass if i work out harder...

regarding the jogging...hmm.... you r right..but since im doing so many body parts at once....im just afraid that i dun get the blood running enough with just light ex.....of course stretching is important...



about the lifting poundages...im currently limited with the plates that i have...this was a in-room-wrkout......what do you recommend i try..?..

about splitting the exercises....this is my second year gymming..ive been on and off last year but i belive i have built some muscle....would like to know what does splitting the exercises up affect...


thankz so much bro...

I understand what u r trying to do, but this will reduce the intensity of ur workout. If u find urself unable to finish the last set, u might be lifting heavier than you should. Must always keep the intensity in order to grow and burn fat.

Diet wise, u gonna look at the whole pic and not only pre/post workout alone.

Jogging before lifting will zap away the strength u need for lifting. Ain't always a good choice.

i see..hmmm it isnt actually jogging..more like a short in place sprint to move all body parts.....

yea i know..some exercises i am lifting too heavy like the bicep curls..

my diet really sux....college ..what to do..i try to choose more healthier options....naan instead of roti chanai..i consume less rice and eat more protein....


hmmm....my workout is still pretty intense for me...i am sweating like a pig at the end of my workout(see pics)..

am gonna try this way for a few weeks...see how it goes...updates will be posted regularly!

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

hi, is 10X3X10kg = RepsXsetsXweights?
Why not change it to Sets X Reps X weights?

Are u into full body workout? Ur workout seems pretty complicated but u have a nice built though!

hey spooky..thankz mate.....yea..im into total body..my goal is actually to have well defined muscles and also an athletic body.....also to train my jumping power...and basically look good hehehehhe

i noticed when i bulked up slightly...my speed went down ..and my coordination went totally hayyywire... hahah... but of course power went up..as well as confidence on court...

im aiming for 85 kgs !! if possible la then cut down till about 80-81kgs...for my height i should not look so bulky...

hmmm okko.. i will post setxrepxweight!

26/01/09 ( triceps, shouder, abs and chest....)

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...

This post has been edited by braindead_fr3ak: Jan 26 2009, 09:50 PM

Bro u should do compound first, then isolation, then conditioning. The workout is all over the place in my honest opinion.

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@

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

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

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...

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.

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.

chest + back BOTH is BIG muscle group.
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

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...

legs / pull / push split

Day1:LEGS
Day2:Rest/Cardio
Day3:BACK/BICEPS
Day4:Rest/Cardio
Day5:CHEST/SHOULDER/TRICEPS
Day6:Rest/Cardio
Day7:Rest

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.

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

holiday is holiday.

i wouldn't bother exercising during the holiday period because your diet goes out the window as well.

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

today i started at day 3
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

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

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

basketball 1st game was on monday..

UPM.. k17 VS K12.... K17 wins with 20 point margin....

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

k17 versus KC...kc didnt show...walkover..
we are off to the quarterfinals!!

bro.. can i know how long have u been going to gym and been doing the exs u wrote down eh??

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

ooh..
kk..can i know which gym u going bro?

erk..what gym ar... used to be oriental martial center/gym in oakland...
now am in university..so i use uni gym..kinda sucky la...but got moderate equipment...plus its free ........

also i am buying sum equipment..arriving on sunday.... 1 bar... a bench and some plates..... keep in my room so can workout easier..

ahh kk...
i think for me i have to burn my overall fat first..
then only will proceed to muscle building

anyway... thanks talking to you
have a nice work out man

no worries mate.. take care..... and good luk

It takes time and learning from your own mistakes are part and parcel of bodybuilding.

It's something that takes time. Which is why I don't bother with people who say they don't squat and refuse to squat even after advice. For the first 18 months of my training, I hardly ever squatted. After including the squat, my bench, press, deads, rows went up.

hey mofonyx..yes..im planning to make these four my core...

squats...presses...bench ..deadlifts and pullups...

later once i have good technique...i plan to do clean jerks also!!

pop in my theread once in a while ya!! thankz

I've been wondering lots abt the clean jerk too cos its highly recommended by rippetoe. Seems that no one here is doing it & i dare not try either. Hope to hear of your maiden effort !

yep!! sure thing...i think for one..u might look stupid if u do it wrong...or worse..u probably injure urself... so am thinkin.. better be good with the technique before i start.....get my basics of deadlift and also military presses and clean presses perfect first before i try clean jerk...

clean jerk builds explosive power....u ask all these olympic lifters to jump and see...ud be surprised.



This post has been edited by braindead_fr3ak: Feb 18 2009, 01:53 AM

ok..k17 lost 25-27 to k2...most ppl wont be bothered but...VE VIL BE BACK!!
hmmm...ok...back to reality...

today...i just got my "bench" from my bro....
BLOODY HELL..ITS NOT JUST A BENCH..IT HAS ALL SORTA THINGYS with handles to add weights!! awesome.!!

only prob is i had to rearrange my room to accomodate the "machine" .......
also got a 15kg bar...and 2x 10 kg plates... hehehehe...this should be guud.....
i know...2kgs is like nothing for u pro's out there..but demmit..a mans gotta start sumwhere....!!

tomorrow starts my gymming all over again!

hey i was just wondering how much u paid for those stuff u bought
if the price is okay i might consider getting a set of those from your bro in a month or two

This post has been edited by uhuk-uhuk: Feb 18 2009, 02:49 AM

ahahahha...its my brother la..he dont sell..he uses...i bought over his stuff ..i paid him 250 ringgit only.... hahahhahaha..impossible to get..



This post has been edited by braindead_fr3ak: Feb 22 2009, 09:19 PM

20/02/09 - Biceps /back

8x3x30kg barbell curls
1x10kg hammer curls
2x7.5kg hammer curls
2x17kg dumbell back rows
1x12kg dumbell back rows
3x8x7.5kg forward leaning flys
2x8x 5kg lie-down facedown flys ( on my all new bench...woots


hmm..i feel i can do much heavier stuff for my back...felt pretty good..and did not hurt the next day

22/02/09 -- LEG DAY.......

stretching ......


10x3x30kg squats
7x1x22kg dumbell lunges
7x1x17kg dumbell lunges (on toes).. fuh this one reall killer wei..
7x2x40kg deadlifts...
7x1x50kg deadlifts..(MY PR!!...but i feel i can add about 20-30kgs more...just scared of popping my back only...)

.....hmmm.not a bad workout...
i managed to poison my roomate to start lifting weights...he is 47kg...lets hope to reach 50++kg by end of this year HAHWHAHWWEMAEHA


hmm..next leg day i will add toe lifts and also forearm curls...

24/02/09 - CHEST/SHOULDERS/ABS

stretch.... whey + shock therapy

8X3x40kg bench press
7x1x40kg military press
5x2x30kg military press
7x3x7kg dumbell kickbacks
15x3xbw situps
10x3x12kg(each) dumbell flys
5x3x5kg tricep extension - behind head
10x3xbody weight leg raises
7x3x30kg shoulder barbell raise ( my bad)

already seeing some results on my shoulder and also the traps...very nice..i like.....

another thing i noticed..it seems that i am putting on fat...hmmmm interestingly scary......
another month or so and i would have to up my cardio!!

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:07 PM

Wow you are really strong. You just started out and already you can do 40kg military presses at 7 reps. But remember to watch your form bro, don't injure yourself

hey mate... ..technically i didnt just start... already one year....was doing crappy training..(eg not pushing myself..eating wrong...and RELAXING at the gym).....

yea..i wanted to push myself....7 reps of 40 kgs is not too bad... i could do another 7 reps..... but didnt wanna strain myself.. my shoulders are more developed than most of my other parts..along with my traps..... will post op new photos soon.. ... but i think im a little fat already ..aih...

ahaha..and i think 40kgs is nothing great la...got guys here who are psycho.........not that im mentioning darklight...or pedro...or noel...or even neet.......its not these guys...not at all...nope nope

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:04 PM

your format is kinda confusing nei

set x reps x poundage << is the proper way

i think u in reps x set x poundage right?

from your bench press and military press poundage, you should be able to squat at least 65-70kg
try next leg day work in this way

do few warm up set

1x10xOly bar
1x5x30kg
1x5x40kg
1x3x45kg
1x3x50kg
and keep adding the weight if you feel you still can handle the weight

This post has been edited by yeah_guyz: Feb 26 2009, 11:07 PM

setx rep x pundage ker... .hmmmm ok ok.... i will change it next time..
yep ...
i made my workout routine stable already

day 1 - Biceps/back/ partial leg
day 2 - rest/cardio
day 3 - Tricep / chest / shoulders/ abs
day 4 - rest
day 5 - LEGs/ light shoulders/ abs / forearms
day 6 rest

in my routine there is a leeway of 1 day of rest inserted where needed if i feel strain/got other work/ buzy with family studd/ business...

in one week - 3 workout days...


interesting leg work breakdown...the problem is.... i only have 40kgs in plates ....dernit..... my bar is 10kgs... 10kg x 2 , 5kg x 2 , 2.5kg x 4......so the maximum weight i can get is 50kgs... hmmm..will try deadlifting that soon..

when i deadlifted 50kg......ahha..it was nothing much actually..i completed 3x7x50 sweating not too profusely...so i guess heavier is the way to go....



anybody got great back exercises?.... im gonna try the bent over barbell rows on 4okgs in 4 days..... just got my bar anyway a week back..researching a couple of new movements that i would like to incorporate...

military press......dunno why..but i like this exercise..makes me sweat like hell!!

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:17 PM

military press still ok la

deadlift and squat heavy...then you will know....lol heart rate reach at least 180

awesome.!!! hehehe..cant wait...hitting my uni gym soon..there can go up to 120 kg .ehehheheheheheheh....

of course im not gonna do that la...

probably start with 50kg and add 5 kg each set of 5 lifts...

like
5x50kg
5x55kg
5x60kg

but if the 50kg too easy..ill go to 60 straight..

That's insane. 40kg military press

27/02/09 LEG + SHOULDER

hmm today i felt kinda out of it...was bz and body was too tired..so i didnt wanna push myself too far...

3x7x40kgs squats
3x20x19kg(2x9.5kg dumbells) toe lifts
3x8x19kg dumbell shoulder flys
3x7x19kgs on-toe lunges( each leg)
3x8x 19kgs dumbell seated shoulder presses
3x10x9.5 kgs forearm curls (each arm)


well after the toe lunges..i was near puking stage...so i decided to forgoe my deadlifts and military presses today.....i think i might have passed out due to exhaustion......

mofonyx..dun blaff lare... ...i think ur small as big as my head adi..

LOL GUY!! YOU NEED A SLEEP! SERIOUSLY!! HAHA

shit...wrong page.........................sucks..i need sleep...

hmm..this is my 02/09 picture..updated...will be hving my exercises posted up soon

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:15 PM

02/03/09 - BACK/BICEPS/ PARTIAL LEG

shock therapy + why protein

Stretch

7x40kg deadlifts
2x7x50kg deadlifts
3x7x30kg lying barbell back rows
3x5x30kg dumbell bicep curls
3x7x17kg(each) dumbell rows
3x7x9.5kg dumbell hammer curls
3x8x9.5g(each) bent over dumbell reverse flys

nice latest pix, btw..
your tummy doesn't seems to fit in..

trust me i know..... the muscle underneath is there...its just that..as i said..when bulking....u put on fat and muscle..i dun wanna cardio too much ....actually not really doing any at the moment.....

i will cut once i reach 72- 75 kgs..
am at 70 now

if you're not doing cardio, don't complain about getting fat.

yeap...mofonyx has a point... anyways.... do feel free to comment on anything i do...... tq!!

ayarkk....good athletic base....im jealous


Chow

hmmm...define good athletic base?... ive bben playing basketball since primary ...not that im very good at it,....but .. yea....always been a thin frail athletic type

I wouldn't call that body thin and frail

ahahh..thats why i said..used to be ...... now im biger...but ...aih..

everything in this world comes with a price...my shots lost accuracy...my speed reduced..flexibility reduced....

have to retrain my entire body......... dernit.....only thing that increased is power.....


This post has been edited by braindead_fr3ak: Mar 5 2009, 04:11 AM

04/03/09 CHEST//SHOULDERS/TRICEPS...........light abs

start of with shock therapy....continue with On whey...

3x7x50kg bench press....... MY CURRENT PR...DEM..i can bench 50 and deadlift 50...that cant be right....wait..i only have max of 50 kgs in plates...

4x40kg military press......................... damn...those bench presses killed me...
3x4x30kg military presses

7x15kg skullcrushers

15x3 leg raises

7x9.5kg dumbell shoulder presses(each)
2x7x12kg dumbell shoulder presses(each)

3x7x12kg chest dumbell flys (each hand)

3x10x12kg dumbell shoulder presses (each hand)


shoulders and traps feel numb............. O_O......

lets see how i feel tomorrow...

ive learnt...dont do bench presses and military presses consequtively..... heheheheh
oh well....

update front and back...
later when i free i will display my chiken leg

tq...comments plz...

04/03/09

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:19 PM

BUY more plate la, haha, tell you what, when i 1st started, i am thinking to buy the barbell and plate, luckily i didnt do that
how the heck to get the bar on my trap when i squat 80kg?
and the cost of the plate will kick me off, luckily the place i staying got alot ghetto gym nearby

hahah..u have a super good point.... i already covered that though...on leg day i will go to my university gym...once im working..im getting a rack!!

go build the scaffolding rack la XD Wahhahahhahahahahawaht< your style

there is guide at rosstraining if not mistaken

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

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

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...

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

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

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

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.....

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

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!!