Well, I've been letting myself get unfit during the past 2 years. Been mostly indoors onlining and playing guitar and rarely go to play football like I did everyday during my schooldays. Tore my ACL and went for surgery in August 07, that kept me out of any solid working out activities for almost a year. Decided to try and enroll into the National Defense University (UPNM) to do my engineering degree, found out they have a 10 day strength/fitness test first somewhere around early/mid-April, so I'm trying to whip myself into shape by then. Started lifting weights and doing slight cardio last year October, really want to lose the fat and gain some serious muscle mass. I'll just post my workout log here. Any feedback on how I can improve or alter my workouts are welcome, thanks!

Info
Age - 20
Weight - 80kg
Height - 172cm
Bodyfat - Haven't checked, but its probably 20-25% based on pics comparison online.

Supplements
ON 100% Whey Gold Standard Cookies and Cream 5lbs. (Breakfast and Post Workout)
Nutrex Lipo6 120 V-Caps

*Started taking supplements on 23rd Jan 09



Workout

* Exercise, SetsxRepsxWeight

Arms
Bicep
Barbell Curls, 3x8-10x22.5kg
Hammer Curls, 3x8-10x10kg
Dumbbell Preacher Curls, 3x8-10x12.5kg

Tricep
Close-grip Bench Press, 3x8-10x30kg
Skull-Crushers, 3x8-10x25kg
Cable Pushdown, 3x8-10x7 plates (Not sure how heavy each plate is )

Chest
Flat Bench Press, 3x8-10x40kg
Incline Dumbbell Fly, 3x8-10x15kg
Incline Dumbbell Press, 3x8-10x15kg

Shoulders
Arnold Dumbbell Press, 2x8x12.5kg
Bent-Over Dumbbell Raise, 2x8x10kg
Front Dumbbell Raise, 2x8x10kg
Upright Barbell Row, 2x8x20kg

Back
Wide-Grip Lat Pulldown, 3x8x13 plates (STILL not sure how heavy each plate is )
One-Arm Dumbbell Row, 3x8-10x15kg
Deadlift, 3x10x45kg
Dumbbell Shrugs, 3x10x20kg

Abs (Bodyweight)
Incline Sit-ups, 3x20reps
Knee Raises, 3x20reps


*Haven't worked on legs yet, still a little scared of what will happen since I tore my right ACL before. Might give it a try next week though. Wish me luck!



So yeah, thats basically my workout routine. I normally do arms on Monday, chest+shoulders on Tuesday, abs+stationary bicycle(cardio) on Wednesday, rest on Thursday and back on Friday. Then I normally do some light cardio during the weekend. Any critiques or opinions on how I'm going about this is most welcome. Thanks!

This post has been edited by fatboythin: Jan 30 2009, 07:17 PM

Thanks brah! My nickname is my motivation, lol. But not really wanting to get thin lah, more of fit/lean.

The ON Whey CnC is kind of a love/hate thing. During breakfast I feel like gagging, but post workout I love the taste! Lol, its not for everyone I guess. I workout at a gym in a clubhouse near my place, the Sri Damansara Club. Its not the best, but adequate enough I guess.

Thanks man, will post the progress pics up when I start seeing enough progress!


READ the post brahs. I mentioned why in there.

Total tear, underwent reconstructive sugery where they cut off a part of my hamstring to attach back the ACL.


Yeah, had reconstruction. Just kinda had a phobia about overloading my knee, but I'll try some squats and calf raises next week anyway since my legs are quite lacking compared to my upper body. Thanks for the advice brah, I'll look into it. I was thinking of reducing the reps of my deadlifts also, haha. But why should I deload by the way?

This post has been edited by fatboythin: Jan 30 2009, 07:15 PM

Woah, thanks for the info man, will do that! And yeah, they gave me the VCD of the surgery, felt like puking seeing the ligament and all the drills drilling in and out of the bones, ergh..


This post has been edited by fatboythin: Jan 30 2009, 09:01 PM

Well, I did bodybuild for about 1+ years, back when I was 14-15, but then stopped. So am I still considered a beginner?

I was looking up Rippetoe's Strength Training and Max-OT also. But I'll just do this routine another 2 weeks to make it a month on it, then I'll see whether the gains are justifiable enough to stick to this. If not, I'm definitely giving Rippetoe's a shot. Thanks again man!

This post has been edited by fatboythin: Jan 31 2009, 05:34 AM

Thanks man, I'm definitely going to start squating next week. No pain no gain!


Woah, now I feel like a newbie. Ok man, you got me. Guess I'll start Rippetoe's next Monday. Thanks for all the info man, really appreciate it!

PS; I deadlift 45KG, not lbs. Don't make me sound weak brah, lol..


This post has been edited by fatboythin: Feb 2 2009, 03:00 PM

UPDATE


On Friday I decided to try out some squats, thankfully all went well and my knees didn't give way. Guess its fully healed by now already. Did a warmup set with light weights first to get my knees used to it, then did 3 sets of 8x60lbs on the Olympic bar (which was heavy by itself!!). Going to try and increase it by 5-10 pounds this week, hope all goes well. This was the routine I did on Friday, is it good enough for legs or should I change some exercises or the order? Any input would be appreciated, thanks!

Legs
Squats (Olympic Bar) - 3x8x60lbs
Dumbbell Lunges - 3x8x15kg (each dumbbell)
Seated Calf Raises - 3x10x60lbs

PS; My ass was sore the whole weekend after that, haha!

This post has been edited by fatboythin: Feb 2 2009, 03:38 PM