I have decided to start a workout journal to keep track of my progress. Don`t where ma old one disappeared. I have been training for 6 weeks before starting this journal.. Hope it will helps me keep track and motivate me.. Hope u guys can give me some building comments since im a newbie

My goals are to:-
Lose weight 74kg and grow muscles
Get toned and firm

Current stats:-
23 yrs old, 82kg (10 kg overweight) , 176 cm, waist 33"
This is how i currently look before starting my journal


Currently using the MAX OT workout... Planning to use supplements from June since i will start to work then, for now sticking with salmon oil, vitamin B complex and multivitamins

24 Feb 2009 - Chest

Flat Barbell Bench Press 40kg x 3 x6
Incline Dumbbell Bench Press 18kg x 3 x 6
Weighted Dips 16 kg x 3 x 6

cardio - cycle machine

Food intake

Lunch - Chicken rice
Tea time - 3 nuggets and wholemeal bread and teh-o
After workout - 1 can tuna in water, 3 egg whites , some red beans

25 Feb 2009 - Arms

Straight Bar Curls 25 kg x 3 x 6
Alt. Dumbbell Curls 18 kg x 3 x 6
Straight Bar Cable Curls 10 kg x 2 x 6
Lying Triceps Presses 20 kg x 2 x 6
Triceps Cable Press 10 kg x 2 x 6
Dumbbell Kick-Backs 14 kg x 2 x 6
Wrist Curls 16 kg x 3 x 12
Reverse Barbell Curls 15 kg x 2 x 10

Food intake

Lunch - Mixed rice - chicken, lotsa vege, a lil rice
Tea time - brown rice cereal and glucolin
After workout - 1 can tuna in water, 3 egg whites

26 Feb 2009 - shoulder

Straight Bar Military Press 30 kg x 3 x 6
Dumbbell Press 16 kg x 3 x 6
Dumbbell Side Laterals 10 kg x 3 x 8
Dumbbell Shrugs 18 kg x 3 x 8
Upright Rows(close grip) 30kg x 2x 6

cardio - cycle machine

Food intake

Morning - Brown rice cereal and milo
Lunch - Chicken rice
Tea time - 2 slice wholemeal bread with peanut butter and glucolin
After workout - 1 can tuna in water, 3 egg whites , some red beans

27 Feb 2009 - Back

Cable Pull Downs 16 kg x 3 x 6
Seated Cable Rows 20 kg x 3 x 6
Bent Over Barbell Rows 25 kg x 3 x 6
Good Mornings 40kg x 3 x 6
Weighted Hyper-Extensions 5kg x 3 x 10

cardio - cycle machine

Food intake

Morning - Brown rice cereal and milo
Lunch - Mixed rice - Mixed rice - chicken, lotsa vege, a lil rice
Tea time - 2 slice wholemeal bread with peanut butter and glucolin
After workout - 1 can tuna in water, 3 egg whites , some red beans

End of week 1

This post has been edited by dello: Mar 3 2009, 10:39 PM