wahh... bro.. u oso got work out journal wo.
so hows the progress?

I did not update my journal for quite a while.

Strength has increased tremendously since the last few months. My body is quite toned now. However, weight is increasing slowly because my diet is still not so good

Do Rippetoe's workout. Highly recommended.

This post has been edited by silverwave: Feb 21 2009, 06:35 PM

has been telling TS Tonne of time about rippetoe, but he just dont care, so i also lazy to comment much

ermm.... bro... i dint ignore all the comments. how you noe i dont care anyway?? check post 3# plz.
and since its the 1st time you reply in this topic..... since when did you tell me tonnes of time bout rippetoe??
if you notice.... my workouts is based on rippetoe's muscle group workouts. i jus picked several upper body muscle groups to focus on. mainly my chest and back.
cuz since my lower body is quite toned.

This post has been edited by ahnien: Feb 21 2009, 08:00 PM

Do whatever you want, its your workout. Though yeah_guy have a valid point on Rippetoe... Once you educate yourself about bodybuilding you will understand his point of view.

Cardio before your workout will drain your energy on the main lifts.
If you insisted on doing cardio, do it on Off lifting days.

Just dishing out my 2 cent.

ahhh, thousand apologize, i thought you were the other guy
Deadlift is a very good for back workout

lol... nvm

finally had sorted out a more organized workout plan.
currently combining rippetoe's muscle group work outs combining with Max-OT training method.
going to the gym 4-5 times a week.
each session last bout an hour+ including warm ups.

updated more info in the 1st post

haha all the best broo..
which gym do you go to la?
any progress yet??
mayb your diet la..

i jus go to a smll gym near my area.
its small, but it got all the essential equipments and machinery.

after 1month, i had finally gain 6kg++ and tone up a bit (noticable firmer & curvy muscles).

though the tonning up part isnt my real aim. i was more to focus on getting bulkier
so i'm prolly going for whey protein to optimize my progress.

Wow, 6kg++ increase for 1 month is fantastic. Is it because of the new diet + the exercise?

omg 6kg? awesome!

huh... is tat really tat awesome = ="

i think its the diet.
i'm stcking to eating bout 4-5meals a day (3main, 1-2snacks/tea) following the guides from other forumers.

1 noticable change bout my food intake n diet compared to my past diet is.... if 1 day, i take in too less food, now i will feel a bit of gastric pain or feel very very very hungry.

last time,i rarely feel hungry. i may jus eat bout 2 main meals a day. i dont have any gastric problems

the weight is increasing quite slow lately. and the muscle mass gain seems quite slow. or izzit im rushing it too much??

so prolly going for whey.
there's a lot more weight to gain until i reach 65kg. zzzz

This post has been edited by ahnien: Mar 23 2009, 12:09 AM

well broo

if you feeling that you cant get your meals in.
try some weight gainers..
not the healthiest way..but it works.
but try to get real food in also..

Im using muscle juice from ultimate nutritions..
help on days i cant get clean food or lazy to cook haha..

Bodybuilding is like a product life cycle graph. In the beginning your strength and mass climb rapidly, and then after a while growth begins to slow down and changes become less noticeable. So don't be too sad about it, just keep eating as much as you can, every day, and be consistent with your workout

yea... i've read some articles bout protein consumption...
and it seems... too much raw protein consumption will put heavy burden on our liver. and its a main cause in liver failure in later stage of our life so... protein powder isnt the best healthy alternative in long term wise.
but it is relatively safer for those who always do heavy workouts (profesional body builders). i doubt our amatuer workouts is catogorized in tat safe zone...

well broo too much of anything is bad for also..
if you drink like alotttt of plain water one sitting also will be bad for you la..


How is ur training coming up?

This post has been edited by alzaim: Mar 25 2009, 02:09 AM

Problems Encountered:
inconsistent schedule --> leading to inconsistent/unbalance recovery/rest time for muscle groups
well... though i set up different workouts for different days, and did the each of the workouts on non consequtive days. i'm not quite able to fit in balance resting days in between. meaning, sometimes i may rest 1days in between, sometimes 2-3days. not because i'm getting lazy, but because of my other random schedule/activities other than my classes. supposedly, i shud onli have 1 day tat i'm totally not free for gym(wher uni classes go from day till eve). but due to the other random must-do activities, apparently, i cant put in balance rest for my workouts in between. actually i'm more off worrying not having adaquate resting time for some days, as i'll be working-out consequtive days after consequtive days of rest... = ="

imba lats(side), upper back(near neck, above shoulder) & arm/biceps/triceps
i believe its not a new thing. especially for the upper arm/biceps n triceps. since b4 i started workouts, i had use my right arm most of the time. my right arm biceps n triceps seems more developed.
but my back muscles n lats..... the weird thing is, after i started gym workouts, onli i notice that my LEFT lat(side) is slightly smaller. indeed, i dont have big big lats to confirm any big different. but it is small noticable difference.
and my upper back muscle(near neck), the left side seems a bit taller(i notice tis when i'm doing free-weight squats, noticing tat minor difference in my upper back). i've checked n checked n checked my posture and form. and still notice a bit of noticable difference. my gf noticed it as well. i'm not quite sure if these imba happened after i started workouts, since i've jus started for less than 2months.

sollutions: ????? need some help here
so... i'm doing more sets for my left side lat workouts (1 arm db bench row, 1 arm mid row).
and more sets on curls & kickbacks for my left arm.
i think more sets shud be better than more reps/weights to rectify the imba muscle development problem. plz correct me if i'm wrong.

Form factor
hmm... tis.... n of course we all noe the importance of the right form of our workouts. i've always depended on youtube to check out the forms and right posture for workouts, and a part-time trainer from my gym. the 1 thing that is boggling my mind is.... i notice different trainers have different forms techniques. similar to my searching at youtube.
so basically, those trainers(certified/not) they always have different oppinions bout forms.
i'm not having much problem with youtube methods(though some in youtube are quite incorrect as well).
at my gym, i will ask for form guidance frm the part-time trainer, he's a full-time bodybuilder(not certified trainer, but he is really pumped-up n going for competition tis june). but lately, they hired another trainer(a certified trainer, not tat pumped, but looks athletic/macho), and during my workouts, he always comes over to give DIFFERENT guidance from what i know/learn from the other trainer/youtube. so i was quite distracted and confuse with some forms.
tis trainer teach tis method, that trainer teach another

This post has been edited by ahnien: Mar 25 2009, 07:23 AM

go tesco and buy dutch lady full cream milk powder. i found out milk powder that sold there cheapest from other supermarket.
Try make and drink at least 1.5 litter a day. e.g: morning 500ml, evening 500ml, night 500ml.
combined with heavy compound exercise like squat, deadlift, bench press, bent over row and overhead press.

dont worry about fat gain.. you need all those nutrient and calories.
dont to depend on whey powder. lowyat.net health and fitness guys can prove to you.. you can ask who take whey protein powder to post their picture. how long they take that supplement. most of them are undereat. that why take 2-3 tube of whey powder dont gain anything or just little.

Just dont believe any crap that you read. just eat and workout. T-nation got good article to read.

If you already got good base and body not skinny anymore, then its okay for you to tune, trim by doing more isolation exercise. The problem most of the guys here, they didnt got any base n skinny, but jump straight into isolation exercise. sure do they got tune bicep, abs but still skinny. if look from side, very thin.

i am former skinny before, now okay la not that muscular.. i m 165cm at 63kg. i have small frame. but i am happy.
i remember last time when i walk to central market, police stop me to check my ic.. how skinny i am like drug addict.. huhu..

Yo, Coolz-iced...
Apa macam? Long time no see, bro!

haha.. fine.. fine..
body aku dah mantap sikit.. hehehe...
workout at gym rakyat kg pandan..
i already stop squat, last record 100kg.. due to lordosis (bcoz of skinny and bad posture), i train more on deadlift. 3 times per week. by doing that, my posture now ok la.. and my body weight gain also good..

i got no back pain issue, due to lordosis, my back already in arching mode and by doing squat, it just make my back stay arching, further more those weight became heavy.. front squat, make it worst. so i train to make my back really strong. maybe this week trying doing lite weight for 20 rep for squat..

huhu.. i think better you stop squat n change to deadlift.. see the gain n result..