Hey!Thought i start with my journal to keep track of whats happening!

I workout 7 days a week!

1 workout-45 mins weights + 45 mins LISS

My workouts-

CHEST
-Barbell bench press
-Dumbell bench press
-Incline barbell bench press
-Incline dumbell bench press
-Dumbell pullover
-Decline bench press
-Flys
-Dips

BICEPS
-Barbell bicep curl
-Seated dumbell curl on incline bench
-EZ bar bicep barbell preacher curl
-Cable curls

TRICEPS
-Skullcrushers
-Triceps pressdown
-Close Grip Bench Press
-Dumbell kickbacks

SHOULDERS
-Behind neck shoulder press
-Seated dumbbell press
-Barbell upright rows
-Cable lateral raise
-Plate raise
-Shrugs

BACK
-Chin ups
-Seated cable row
-Bent over barbell row
-Lats pull down
-Underhand cable pulldown

FOREARMS
-Barbell wrist curls
-Reverse barbell curl

LEGS
-Barbell squats
-Leg curl
-Reverse leg curl
-Leg press

CALVES
-Calf press using leg press machine
-Calf press on machine

I don't do all of those per session,normally i choose 3 for each muscle!


DIET


Morning
-Boiled eggs
-Baked cashew nuts

Snack
-Various nuts
-Cheese

Lunch
Whatever i get in school:
-Fish
-Chicken
-Veggie
-No rice!
-Boiled eggs

Tea time
-Boiled egg
-Some cashews

Dinner
-Steamed chicken breasts
-Roasted chicken
-Tuna salad
-Boiled egg
-Grilled fish

Basically that's my menu which is distributed throughout the week!

Supplements
-Salmon oil
-BCAA
-Flaxseed oil
-NO Xplode
-Creatine
-Protein

STATS

Weight-95.5Kgs according to health check's scale and 99 Kgs according to Celebrity's scale!

Height-170Cm

Biceps-17In

Chest-44In

Waist-42In

Quads-25.5In

Calves-17.5In



NEW stats taken today 13/08/09

Height-170Cm

Biceps-16In

Chest-43.5In

Waist-40In

Quads-23In

Calves-16In


STAT UPDATE-26/09/09

Weight-88Kgs

Height-170Cm

Biceps-15.2In

Chest-43In

Waist-38In

Quads-22In

Forearm-12In

Calves-16In


STAT UPDATE-12/12/09

Weight-85Kgs

Height-170Cm

Biceps-15In

Chest-43.5In

Waist-37In

Quads-23In

Forearm-11.75In

Calves-16In

STAT UPDATE-11/09/10

Weight-92Kgs

Height-170Cm

Biceps-16In

Chest-43.5In

Waist-39In

Quads-24.5In

Forearm-12.05In

Calves-16.2In

STAT UPDATE-22/11/11

Weight-83Kgs

Height-170Cm

Biceps-16In

Chest-41.5In

Waist-36In

Quads-23In

Forearm-11.5In

Calves-15In

This post has been edited by pedro: Aug 14 2012, 05:06 PM

Hmm, are you in the gym at the moment?

Best of luck for your endevours.

Thanks!

Going now!Class finished late!

dude, any pics? maybe can evaluate your physique better with pictures.

he is buffed!!

cut your waist and you're good to go :lol
coz now chest is 44 and waist 42...


Chow

Wow you do 80 mins of cardio every other day? That's extremely taxing weh

I do the cardio every day!

Pictures should be up in a long while!

I am seriously trying to cut down the waist but until now i see changes on chest and shoulders only.

Thanks yeah_guyz but i look fat!

Oolala.. all the big brothers beginning to appear now. Pedrooo The Animallllll..... !!

Small animal only!

Today sucks,right knee is killing me,no taekwondo and no gym!

Hope it gets better by tomorrow!

Today's workout!

-Behind neck shoulder press-5X20X30kgs
-Cable lateral raise-4X20X7.5kgs
-Plate raise-4X12X15kgs
-Seated dumbell press-5X12X30Lbs
-Barbell wrist curls-4X30X20kgs
-Plate pinch-2X10kgs plate


Knees still killing me,only 50 mins cardio!



This post has been edited by pedro: Mar 5 2009, 05:13 PM

Knees a bit better so 70 mins cardio!

-Leg curl-4X15X45kgs
-Reverse leg curl-4X15X45kgs
-Leg press-4X15X60kgs
-Calf press using leg press machine-3X30X60kgs
-Calf press on machine-3X25X100Kgs

Didn't dare to squat,afraid it will be tough on the knees!

Bought a food steamer today!New menu's!

-Barbell bench press-4X25X37kgs
-Incline dumbell bench press-4X20X32.5Lbs
-Dumbell pullover-3X30X40Lbs
-Flys-4X15X20Lbs
-Barbell bicep curl-5X15X16kgs
-Seated dumbell curl on incline bench-5X20X27.7Lbs
-Cable curls-4X15X50Kgs

And 50 mins cardio!

Overall workout was quite good,but very tiring!

-Bent over barbell row-5X10X37Kgs
-Lats pull down-4X15X47kgs
-Underhand cable pulldown-4X15X47kgs
-Chin ups-40
-Skullcrushers-5X15X20kgs
-Triceps pressdown-5X15X47.5kgs
-Triceps extension-4x10X25Lbs

And 50 mins cardio!

Getting better by the day!

Sorry, want to ask how the steamer looks like. What food do u steam it with ?

I'll get a picture up in a while,until now i tried chicken,potatoes,carrots and cauliflower,came out nice!

Chicken was quite dry tho!




Guys i need some input here,what am i doing wrong??Every time i workout these 2 muscle i wake up the next day with a stiff neck!

Yo Pedro,

1. From the video for the triceps pushdown, you seems to be using your body weight.

Refer to this website for triceps pushdown:
Triceps Pushdown

2. As for the bent-over rowing, from the looks of the video, I think that you may have been swinging the bar instead of pulling up it up slowly.
Barbell bend-over row

I will probably hit the gym tomorrow in the morning.

Cheers

Ya man...the tricep push-down looks really weird. Why r u facing down, hunching and your elbows flaring out to the sides? For both videos, do it slower...remember, form is important. Reduce the weights if you can't do it in the correct form.

This post has been edited by yeeck: Mar 7 2009, 11:50 PM

Actually i was doing Elbows-flared pushdown!



I was cheating a bit for the rows as i was really tired,need to eliminate that swinging motion!

Thanx for the reply guys!

-Chin ups
-Close grip pulldown-4x15x47kgs
-Bent over barbell row-4x12x37kgs (No swinging this time!)
-Lats pull down-4X20x47kgs
-Underhand cable pulldown-4X20x47kgs
-Skullcrushers-6X20X17.5kgs
-Triceps pressdown-5X15X47.5kgs
-kickbacks-4x15x20Lbs

Workout was good and 1Hr cardio was ok!

the elbows flared triceps pushdown are supposed to imitate the close grip bench press. unless you are an advanced trainee and have exceptional mind-muscle connection, i suggest you stick to the conventional triceps pushdown by tucking in your elbows.

I do those too,but with the flared elbows i get a better pump!

Any specific reason why i should limit myself to the one you mentioned?

Today was 80 mins cardio only!

Fueled by 20% energy and 80% rage!

-Behind neck shoulder press-6x20x20kgs
-Seated dumbell press-5x15x30lbs
-Cable lateral raise-4x12x7.5kgs
-Plate raise-6x15x15kgs
-Shrugs-4x15x60kgs
-Barbell wrist curls-5x30x20kgs
-Plate pinch-3x20kgsx15secs

Fueled by 50% energy and 50% rage!

50 mins cardio!

pedro: can you share with us what do you do on cardio (50-60min)?

How is your cutting progress?

For example today was:

-Treadmill-30 mins at incline 10 and speed 5,no running as am heavy and knees are not that great!Around 400 calories burnt!
-Crosstrainer-20 mins at level 10,around 480 calories burnt!

Progress has been great for upper body but i can't seem to lose any belly fat!

hey, bro, just a suggestion, dont la jogging, your bodyweight too much for your knee to carry especially your knee got problem
and those calorie show in the machine not really accurate one

i would suggest you do circuit training or HIIT

Magic 50 rocks! intense and yet short time

Thanks for the tip bro,but i don't normally count calories,just mentioned them as reference!

Level 5 is not jogging on the CF treadmill bro,its barely a brisk walk!

I am a bit frustrated now as i thought the gut would go relatively easily but instead everywhere else has changed and the gut is still the same,thats why am hitting the cardio hard!

IMHO, I think you should do LISS instead of HIIT.

HIIT burns a lot of calories within a short period of time compared to HIIT. However, with the exact same amount of calories burned (excluding the time spent), LISS burns more fat than HIIT. Hence, LISS burns % calories from fat than HIIT with the time factor excluded. With HIIT after an intensive lifting session, I would think that you might end up burning more muscles than fat.

Since you are already doing intensive liftings and aren't in any hurry (ie. have decent amount of time for gym), I would suggest do LISS instead. I would suggest HIIT on the days you are not doing any liftings though.

This post has been edited by kianweic: Mar 11 2009, 06:08 PM

at most times, I do my cardio in empty stomach or minimal meal (i.e starved environment). My cardio is 40 minutes (jog at 9kmh and walk at inclined position at 6.5kmh - burnt 400calories....my emphasize is to keep my heart rate to be at least 72.5% of max heart rate). Before cardio, I will spend about 10-15minutes doing some assisted lifting (such as smith machine or cable weight that suitable for rookie like me......). Between sets, I do some star jumps to upkeep my heart rate. I hate burpies since I wear glasses. I will fall down and make me tuhlang to do burpies .

Lift - then cardio, lift and then cardio again (5-10minutes depending on energy level). Been doing that for last 2.5 months....results is acceptable to me (rookie). Will just keep them burning.

my thinking quite like kianweic....LISS is preferred choice.....HiiT doesnt really burnt as much calory as one thought but good for those with limited time in gym. For your case, I think you allocate adequate time to do LISS. Moreover, LISS has lesser tendency to experience injury as compared to HiiT. just my 2 cents.

i mentioned the reason in my post above.

No,i mean how does it affect the muscle itself?
Cause i do close grip BP and normal pushdown also!

tengster-Make sure you eat something first as you don't wanna exercise in a catabolic state!

Actually am not doing HIIT,i always try to maintain my HR at 135,but its a bit tough when there is no monitor on the machine!

I think you and me have bf at least 20 plus % bf. It wont go so easily to catabolic state with such high bf. Nevertheless, I do drink a glass of milk before workout (to charge up abit). Therefore, I start with some weight exercise prior to cardio.

For heart rate monitor, i do always wear my HRM to monitor them for both cardio and weight. No need to hold the grip though they have it there.......Already sold my unused unit to someone.

I am enjoying the process of increasing stamina, losing BF, toning muscle, etc....in a slow and easy pace .......Where have I been to for so long....I only discover it Xmas 2008.

Wanted to get it from you but at that time budget didn't allow!

Apart from the belly fat am loving it so far,can see the difference between my shoulders,biceps and triceps again!

dont bother about HRM.....just manually agak-agak the heart rate range so that you can have a feel and start chasing heart rate i.e. do extra in between to keep the heart rate to be in your training zone or fatburning zone......(particularly during your cardio session...make sure those 50minutes are efficiently spent......kampong pepur said 'ganjaran setimpal usaha')

Whoa,can translate the last part to English plz?

I tak faham malay!

Foreign student here!

reward should be equal to efforts

or other way in a more engineering squarish meaning.....

input (efforts) = output (lose body fat)

I hear ya!


-Leg curl-5x20x50kgs
-Reverse leg curl-5x15x50kgs
-Leg press-5x15x80kgs
-Hip adductions-3x15x75kgs
-Calf press using leg press machine-4x25x80kgs
-Calf press on machine-4x25x115kgs

Tried HIIT today!

Good news:
-It works!
-Felt like puking guts out afterwards
-Takes only 30 mins

Bad news:
-Right knee pain again
-No energy to continue other workouts

I had to take 10 mins rest after the HIIT cause i felt light headed,then i bought 1 protein+banana shake,felt fine again!

Started workout and decided to be the first person trying to commit suicide by working out ( ),i did everything heavier than usual and hit the muscles really hard!

Results:
-Awesome pump
-Walked funny all the way home(In the rain!)
-Stumbled on nothing 5 times
-Felt like puking out my Hamstrings
-Difficult to sit on hard surface

Overall i feel AWESOME,best workout i had in a while!

Decided to give the muscles a wake up call today!

Drop sets!

Bench pressx4
12x70Kg
13x60kg
15x50kg
15x40kg

Barbell incline pressx4
12x60kg
14x50kg
16x40g

Dumbell pulloverx3
14x55Lbs
16x45lbs

Cable flys-4x12x20kgs

Seated dumbell curl on incline benchx5
16x30Lbs
14x22.5Lbs

Machine curls-3x30x15kgs

Ran out of energy at this point!

Only 20 mins cardio as i really wanted to hit the chest hard!

I was so jacked after the workout that i had trouble getting my backpack onto my back! LoL


I realized something today,i look good in a tight shirt when am jacked and having empty stomach!

-Bent over barbell row-5X12X40Kgs
-Lats pull down-5X15X47kgs
-Underhand cable pulldown-5X15X47kgs
-Chin ups-40
-Skullcrushers-5X15X20kgs
-Triceps pressdown-5X15X47.5kgs
-Triceps extension-4x10X25Lbs
-Triceps pulldown using ropes-5x10x25kgs

Workout is great and muscle pump is awesome!

Rest day!

Nothing much except i had my first kfc meal in 6 weeks!

Its good to reward yourself at times.

every week should reward yourself. How about try pizza hut but less protein in pizza

This post has been edited by kurtkob78: Mar 16 2009, 11:37 AM

after eating the KFC yesterday, pedro may thrash himself more during the workout to compensate the 'sin/reward'......

don't feel guilty after your cheat meal. You deserve it. But don't too much like 2000kcal over your maintaince lol. It's better to not cheat at all then to feel guilty right ? But how long can you stand the temptation

Pizza Hut sucks. Get Dominos man.. Pizza hut has so little toppings nowadays...very disappointing.

Man after getting the steamer and seeing what comes out of the chicken and patties am afraid to eat outside now!

I steamed 2 chicken breasts today but unfortunately threw the water away,next time I'll take a pic for you guys!

I haven't had any pizza for 8 weeks btw!

Am actually trying to eliminate any outside meals but thats not gonna happen soon!

Anyway today's workout:


-Bent over barbell row-5X12X40Kgs
-Lats pull down-5X12X60kgs
-Underhand cable pulldown-5X10X60kgs
-Chin ups-40
-Seated lat row-4x12x47kgs
-Skullcrushers-5X12X25kgs
-Triceps pressdown-4X12X47.5kgs
-Triceps pulldown using ropes-5x10x25kgs
-kickback supersets with pulldown-lightweight!

Hit the muscles hard and fast!

sometimes, I microwave chicken breast with some garlic salt and basil leaves......5-10minutes can be done but gotta spend some time to remove excess fat on chicken breast......yeah, still have some excess fat.

Good thing with the steamer is that the fat just melts and drips down!

how much you baught the steamer ? What brand is good ? I'm planning to get 1

Cornell brand!

Was 146 in Jusco!

Has 3 decks and is quite fast!

Today was supposed to be Taekwondo but went gym instead!

45 mins on treadmill at incline 10 and speed 4!
15 mins on stepper level 7

Then i did some light workout to prevent rust formation!

Decline machine press-1x50x20kgs
Pec deck-1x30x47kgs
Reverse pec deck-1x30x40kgs
Abs

First time steamed fish today,not bad!

Pedro, dun forget to take the steamer foto ...!

Sorry i forgot about it completely!

Will do it asap!

-Behind neck shoulder press-4x12x35kgs
-Seated dumbell press-4x12x30Lbs
-Plate raise-4x15x15kgs
-Shrugs-4x12x60kgs
-Front shoulder press-4x12x35kgs
-Barbell wrist curls-3x20x25kgs
-Weighted machine crunch-4x20x47kgs
-Cardio-47 mins!

mrPOTATO-Will put the picture tomorrow morning!

Doing carb depletion for 2 weeks!

Will see how it goes!

Pic of steamer as promised:




Misc back pic:

how long you've been hittin the gym bro ??

Very long time but progress was non-existent due to wrong workout planning and diet!

Hitting the gym in 30 mins!

nice deltoids and lats btw dude...should do more traps and arms training later...
good luck !!

Big guy you. How i wish i have your size, can shoulder off those who cut my queue. Big delts & lats orite. And your arms the size of head mama mia..

Btw thx for the steamer foto. Hey, didja notice it looks like u too ? I mean its shape haha...

This post has been edited by mrPOTATO: Mar 19 2009, 02:55 PM

Awesome delts! =D

Thanks for the comments and encouragement guys!

-Leg curl-4X12X50kgs
-Reverse leg curl-4X12X50kgs
-Leg press-4X15X80kgs
-Calf press using leg press machine-3X25X80kgs
-Calf press on machine-3X25X100Kgs
-Weighted machine crunch-4x20x47kgs
-Freeweight crunch

25 mins normal cardio +HIIT!

-Barbell bench press-6X20X40kgs
-Incline barbell bench press-5x20x40kgs
-Dumbell pullover-4X20X50Lbs
-Chest cable push front-4x12x17.5Lbs
-Seated dumbell curl on incline bench-5X20X30Lbs
-Cable curls-4X15X50Kgs
-Machine curl-3x30x25kgs


30 Mins cardio+ HIIT on crosstrainer!

Today's workout:

-Bent over barbell row-4X12X40Kgs
-Lats pull down45X12X47kgs
-Underhand cable pulldown-4X10X47kgs
-Chin ups-40
-Seated lat row-3x12x47kgs
-Skullcrushers-4X16X20kgs
-Triceps pressdown-4X12X47.5kgs
-Triceps pulldown using ropes-5x10x25kgs
-Abs

Starting to feel the lack of carbs!

Rest day along with 1 cheat meal!

Also no carbs!

-Bent over barbell row-4X12X40Kgs
-Lats pull down-4X12X47kgs
-Underhand cable pulldown-4X10X47kgs
-Close grip pulldown-4X10X47kgs
-Chin ups-40
-Machine lat row-4x12x50kgs
-Skullcrushers-4X12X25kgs
-Triceps pressdown-4X12X47.5kgs
-Triceps pulldown using ropes-5x10x25kgs

Changes are happening!

Today again didn't go taekwondo.

So..

1.5 Hrs cardio
Decline BP machine
Machine shoulder press
Reverse pec deck
Abs


Starting to get cravings.

Wednesday

-Behind neck shoulder press-6x10x40kgs
-Seated dumbell press-5x12x30Lbs
-Plate raise-4x15x15kgs
-Shrugs-4x12x60kgs
-Front shoulder press-6x12x40kgs
-Barbell wrist curls-3x20x25kgs
-Weighted machine crunch-4x20x47kgs
-Cardio-35 mins!

Nice, I am still procrasinating whether to hit the gym tonight or not.

I probably go home on time to enjoy my new PC.

Whoa now i noticed it.

Very nice specs you got there.

Hit the gym and then play all you want at night.

-Barbell bench press-4X15X50kgs
-Incline dumbell bench press-4x12x40Lbs
-Dumbell pullover-4X12X65Lbs
-Chest cable push front-4x12x17.5Lbs
-Seated dumbell curl on incline bench-5XfailureX35Lbs
-Barbell curls-3X15X20Kgs
-Machine curl-3x30x25kgs

Increase in weight and decrease in reps.

-Bent over barbell row-4X10X50Kgs
-Lats pull down-4X10X67kgs
-Underhand cable pulldown-4X12X67kgs
-Lats pull front-3x8x87kgs
-Close grip pulldown-4X10X67kgs
-Chin ups-40
-Skullcrushers-5X15X25kgs
-Triceps pressdown-4X10X47.5kgs
-Triceps pulldown with rope-4x10X17.5Lbs
-Abs

Shocking the muscles in progress.

Nothing much today except for some dragon flag attempts.

managed?

Failed miserably,either am too heavy or i don't have enough muscles.

Skipped gym today cause of unmentionable reasons.

Didn't cheat tho.

-Bent over barbell row-4X8X60Kgs
-Lats pull down-4X8X77kgs
-Underhand cable pulldown-4X6X87kgs
-Lats pull front-3x6x87kgs
-Close grip pulldown-4X6X87kgs
-Chin ups-40
-Skullcrushers-4X8X32.5kgs
-Triceps pressdown-4X10X49.5kgs
-Triceps pulldown with rope-4x10X25Lbs
-Abs


No cardio for this week.
Lows reps,increasing weights.

-Machine press-3x15x50kgs
-Behind neck shoulder press-4x6x70kgs-Smith
-Seated dumbell press-4x8x45Lbs
-Plate raise-4x15x15kgs
-Shrugs-4x12x80kgs-smith
-Front shoulder press-4x8x70kgs-Smith
-Barbell wrist curls-4x10x30kgs
-Weighted machine crunch-4x20x55kgs


No cardio.

Lightweight babeyyyy.

Whoa,long time no update.

Internship is killing me,leave home 7am and reach 7pm.

Gym has been irregular.

Will update specs soon.





This post has been edited by pedro: Jul 13 2009, 07:11 PM

Rise of the phoenix!

Hols is here and am back on track.

Todays workout after nearly 4 months of mainly cardio and maintenance.

Pull ups
Bench press
1X20X40kgs
1X15X60kgs
2X10X70kgs
Incline dumbell press
1X12X27.5Lbs
2X10X37.7Lbs
Misc curls

Good news is that strength doesn't appear to have decreased but endurance took a really hard hit as i ran out of energy after the incline press.



New stats updated first post!

Good to see you back.

Next workout tomorrow?

Let's go nuts.

I am definitely going tomorrow and Friday.

Give me 1 week to get back some of the lost endurance/strength then we can go CrAzY!

Pullups
-Behind neck shoulder press
3X12X40kgs
-Seated dumbell press
4X12X40Lbs
-Barbell upright rows
3X10X30kgs
-Plate raise
3X10X15kgs
-Shrugs
4X8X60lbs
-Barbell wrist curls
3X10X30kgs

Was barely OK,seesm that am having a nutrition problem as endurance is freaking low.

Disappointing workout.

-Lats pull down
4X8X57kgs
-Bent over barbell row
2X8X40kgs
3X4X60kgs
-Underhand cable pulldown
3X10X57kgs

-Skullcrushers
4X8X35kgs


Energy level quite low.

Whats ur preworkout meal?

Pre workout=2 slices wholemeal+5 boiled egg white+1 yolk+milk+2 scoops Nitro


Nothing much today.
Leg press
3X12X80kgs
Leg curl
4X12X75kgs
Calf
3X15X105kgs
Reverse leg curl
3X10X65kgs

Energy still low,something wrong somewhere.

dude, may be u can take 60g of oat + milk + 1 banana (ard 100g)+5 boiled egg white+1 yolk +nitro. I feel my energy level improve when i start to consume 60g of carbs and above.

Or if that doesnt work, may be u need to deload hehe.

The animal is back on track!



Today's workout:

Only 2 supersets!


Barbell bench press-
3X12X60kgs
3X8X70kgs
Supersetted with:
Swiss ball dumbell press-
3X12X35Lbs
3X10X42.5Lbs



Dips-
8XF
Supersetted with:
Cable lateral pull:
8XF

Pumped to the max with this!






This post has been edited by pedro: Sep 19 2009, 12:27 PM

Shoulder day!!


Shoulder dumbell press-5X10X42.5Lbs
Shoulder barbell press front/back-4X10X45kgs
Smith shrugs front/back-3X8X100kgs
Dumbell shrugs-3X10X65Lbs
Machine row-4X10X40Lbs

Absolutely no meat starting today until next Sunday!(Veg diet!)

Barbell bench press-
4X12X60kgs
Supersetted with:
Swiss ball dumbell press-
4X12X32.5Lbs
4X10X42.5Lbs

Dumbell pullover-3X8X60Lbs

Dips-
8XF
Supersetted with:
Cable lateral pull:
8XF

Major concentration on the chest!