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

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

updated with pictures!!

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

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....

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..

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

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 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!

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

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@

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...

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...

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

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