ahhhhh here i go again...
i think this is the only way to keep me on track..
is to be judge by others..
soo please do leave comments or just a hoooha!!
motivate me abit okay...

Stats
Body Type: Ectomorph
Height: 167cm
Weight 60kg(started)
Weight: Around 63 to 64-ish
Body Fat : estimated ( 14- 15 %)
will get a body fitness test soon


Goal:
70kg with below 10% body fat..

Well since im on holiday.
im gonna do a 5 day split..
which normally is

Mon
Chest
Abs

Tues
Back
Tri

Wed
Legs

Thurs
Shoulders
Traps

Fri
Arms?


Diet
is Basically
alot of ricee and meat
Protein shake
And multi vitamins.

will update in detail on a day by day update...



This post has been edited by alzaim: Apr 28 2010, 02:54 PM

body fat 15%...nice....
u can jus keep bulking....lol...
damn nice..

hahaha...thanks..
well yeahh thats the plan...
was worried about the tummy haha..
everything else looks fine...

lol...tummy...
post ur pics n see...
i now keep on reducing my body oso....
coz my abs cant be visible...lol
focus on cardio more..n diet oso..

haha later i post a picture la..

man i've been missing out on 2 days of training...
cannot hit the gym...2moro will do a full body workout man..
to cover the days i've miss..
you guys think its ok?

Why not, if you've got the energy to last for so many sets? Or if you don't, you can still do full body but cut down on some sets so that the total sets isn't too much for your body to handle. Also only do full body if you know you can recover in time for your next routine workout for those body parts.

Normally if I can't gym and I can't afford to be flexible enough other than to do full body on one day, I will just let it go and let the skipped body parts take a rest. That's just me though, you can handle it any way you think fit

Saturday

Training..

Lat pulldowns..
4x10x120lbs

seated cable rows..
4x10x100lbs

Single Arm Dumbbell Rows..
4x10x30lbs

Barbell Deltoid Rows...
4x8x50lbs

superset

Front Dumbell raise.
4x8x25lbs

Seated Dumbell presses
4x8x25lbs

Hyperextensions
4x20

Lower abs raise
4x20

hmm.... i think you shud cut down on the cardio n threadmill.
once... like you, i did the cardio/threadmill/bike b4 every work out as well. though 10mins bik ride shud be sufficient for warm ups.

as ectos... we shud limit our cardio to onces a week..... prolly ermm 30-45mins threadmill. onli after we gain some weight.... we can increase our cardio workouts.

but.... for your height n weight.... i think u shud be near meso ady.

This post has been edited by ahnien: Mar 21 2009, 06:06 PM

hahahhaa...well i only do cardio once a week now..
either threadmill 15mins or 2hours of futsal..

if got futsal must down extra calories la hahaha...

yeahh i think im ecto meso kinda thing haha...

thanks for the feed back..will check out your journal also...

Haha your weight doesn't seem too bad. I think you've got potential, go go go !

haha well now im not worried about my training so much..
jsut worry about my diet..
a month ago was depending on weight gainers to get my calories intake...
now gonna cut down to half of that..

just trying to get below 500 above my maintenance level per day..so i dont gain extra fat and stay lean...

well 2moro is my chest workout day...gonna try to increase my bench numbers..

eih... what brand of weight gainer u using??
i was thinking to get it as well..... n still surveying for a good pricing

todays work out..chest day..
ahh my bench press sucks haha..
tried to increase the weight..failed!!

Flat DB press
4x8x30lbs

chest DB flies
4x8x20lbs

Bench press
3x5x50lbs
last set hands no power left haha..
no spotter..so cant push..

Incline DB press
4x8x30lbs

Incline DB flies
4x8x20lbs

do you think i did enough workout?
should i add a few more workout or sets?

anyone know how to increase my bench press?

Diet

Breakfast
oats+honey+peanutbutter+half scoop whey(flavour)

Prework out shake

Post work out shake

lunch

Quarter roasted chicken..

Pre dinner/tea
some mac and cheese with half can of tuna

Dinner
Should be rice and vege n "lauk" la

Supper
ermm mayb some eggs or anything i can find..

This post has been edited by alzaim: Mar 23 2009, 07:57 PM

Your bench will increase with consistent training, form and diet... Anyway don't worry too much about how much you can lift.

I think you did enough workout sets... I myself only do 14 sets on chest day. Just make sure you are not overtraining in the gym!

Tuesday

Workout

Lat pulldowns
warm up 15 x 20kg

55kgx10
61kgX2
68kgx2

Workload
4 x 8 x 55kg

Single arm DB rows
4 x 8 x 30lbs

Hyperextensions
2 x 20 xB.weight

Squat
warm up
Empty bar x 20
4 x 8 x 50lbs

Seated leg press
8 x 180lbs
7 x 195lbs

Today like not that productive to my feeling la..
coz wanted to beat the jam to go digital mall
Went around the place for almost 40Mins looking for parking haha

hmmm.... ur reps x sets reference for you workouts.... wher you refer frm??? u learn from wher?

This post has been edited by ahnien: Mar 25 2009, 01:44 AM

bodybuilding.com

i was doing the pyramid thing for a while..
so decide to change it up..with 80% of my maximum weight..
might do this for few more weeks..



This post has been edited by alzaim: Mar 25 2009, 02:05 AM

ermm.... isnt tis method more of a strenght training?? or increasing strenght capacity?? i might be wrong

i tot you are more on mass gain??

This post has been edited by ahnien: Mar 25 2009, 06:43 AM

if im not wrong..
its a bit of both...and i also need more strength to carry heavier load next time..
im weak on my bench press if you notice..

any one can correct me if my reps are wrong?

This post has been edited by alzaim: Mar 25 2009, 12:29 PM

Initially, its ok just to have higher reps mayb start at 8 (lower ur weights to 90% of current weight), it'll condition ur joints/tendons to carry heavier later. Work your way up to 12 reps, then up the weights.

It'll boost ur confidence & feel good factor when u can c weight improvements.

Anyhow, u have been into bb b4 right ? Then 4 reps shouldn't b much of a concern. Mayb u can rest bar for a few seconds, then con't to do 5th rep. Thats it , stop. After 2-3 workouts of this forced last rep, ur 5th rep shld come easily subsequently.

Good luck...

so if i get this right..

i am suppose to lower the weight abit?
or maintain the weight and hit 12reps
so basically try and hit the 12rep
then the next set add more weight?

correct?

yup, u got it
the concept heavy is to do a weight heavy enuf, enabling you to force your way till the 6-8 reps, or some may say 10-12 reps. having the condition that during the last few reps of the sets, you are pushing your way to finish the set. m i right?

4-6 reps is recommended in MAX-OT method
during the 4th, 5th or 6th rep, we shud be like errrhhhaarrrahhhhwaarrrrhhh...... aeerrrraaarhhhhhhhh.... erraraarrhhhhaawarrrhhhhh
LOL a good method for optimum gain

okayszz..thanks..
2moro will try it for my workout..
today rest..
might just jog later haha..



This post has been edited by alzaim: Mar 26 2009, 12:24 AM

ahh today my diet feels crappy..

Morning
Eggs and a shake

Lunch
rice and some chicken and ladies fingers

Tea
Oatmeal peanut butter honey and whey

Dinner
Rice and chicken

Supper
Chicken eggs and mayb A shake la..


Tomorrow is shoulders and traps day..
i shall push until i vomit hahahaa...

Today
Ahh today went to gym kinda late la..soo most of the bench press were taken by people
so decided to change for DB training.
Next week i will increase the weight already..
PUSH!!!!!

Training.

Incline DB presses
25lbs x 4 x (15 ~ 8)

Incline DB flyes
20lbs x 4 x (15 ~ 8)

Flat DB press
25lbs x 4 x (15 ~ 8)
*DB per hand

Vertical press machine
27lbs x 15
35lbs x 12
41lbs X 10

Tricep pulldown
14kg X 15
14kg X 12
17kg X 10

Vertical leg curl
3 x 20

Diet

Morning
Fried rice and Tea

2nd Breakfast
3 eggs and 200ml of milk

Lunch
Chicken rice and 100plus

Pre-workout
None

work out
Water

Post-workout
1.5 scoop of Whey

Tea/post meal
Rice,Eggs and vegetable

Dinner later
Should be rice and some fish
And 2scoop of musclejuice with milk

Supper
Anything i can find..

today...nothing much except did the pyramid system for most of my sets..
back day..dont know why..but its my favourite haha..

Training

Warm up..
Stretching and such..

Pull up
Failed
pulled a leg muscle..(dont know how) LOL!

Vertical row
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Cable pull
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Lat pulldown
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 6
135lbs x 6

Single DB rows
4 x 30lbs x (12 ~ 8)

Hyperextensions
3 x 10 x bodyweight

bicep curls
18kg x 10 x 3

Warm down

(Total time 60mins estimated)



Guys anything i need to change for my work out?
what about my sets? or reps?
could use the help very much...



This post has been edited by alzaim: Apr 1 2009, 03:50 PM

---

Added on April 1, 2009, 3:49 pmTuesday

Warm up

Smith machine flat chest press
20lbs x 15
50lbs x 12
60lbs x 8
60lbs x 8

Smith machine incline chest press
50lbs x 12
50lbs x 10
50lbs x 8

Flat DB press
25lbs per hand x 4 x (12 ~ 8)

Pec fly
50lbs x 4 x (12~8)

Tricep pulldown
3 x 10 x 18kg

Diet
eggs and tea

2nd meal
rice and chicken and whey

work out
Water

Post work out
1 and half scoop of whey

3rd meal
Pasta and tuna

4th meal
Nasi lemak ayam milo ice

5th meal
Mee hailam with chicken

feeling very tired today..
focus on more compound workout today..

Hack squat machine
Warm up
50lbs x 15
100lbs x 12
150lbs x 10

BB Squat
50lbs x 15
70lbs x 12
90lbs x 10
90lbs x 8

Seated calf raises
35lbs x 15
45lbs x 12
45lbs x 12

Dead lift
50lbs x 4 x (15 ~ 12)

Leg extensions
cant remember i think
27kg x (12 ~ 8) x 3

By next week i should be able to increase the number on my deadlift and squat for sure..

hum.. dude why dont u start up ur training with bb squat then the machine squat?

oh because today got some Pt training some aunty
tried waiting haha..but damn slow laa..

ops, feel ur pain haha. blame the PT he could use oth stuff, but why power rack

Work out today!!

Smith Machine Upright Rows
20lbs x 15
50lbs x 12
50lbs x 8
50lbs x 8

Superset

Front raises
25lbs x 4

Seated shoulder DB preses
25lbs x 4 (12 ~ 8)

Two Arm Front Deltoid Db Raises
15lbs x 3 (12 ~ 8)

Two Arm Side Deltoid Db Laterals
15lbs x 3 (12~8)

Shoulder shrugs
30lbs x 12
35lbs x 8
35lbs x 7

Bicep curls
15lbs x 3 (10~5)

left hand damn weak wei!!! hhahaha need to make it stronger..

Ez bar bicep 21s 3 set..

Deadlift
50lbs x 20


after that ate half roasted chicken haha..ans some sweet potatoes..
later 2nite will update my diet...
[[

[

This post has been edited by alzaim: Apr 8 2009, 11:29 PM

havent had time to post..
but still goin to the gym la haha..

Training

Wide grip lat pull down
75lbs x 15
90lbs x 12
105lbs 10
120lbs x 10

Deadlift

15 x empty bar
20lbs x 12
50lbs x 6(Cant grip the bar)
50lbs x 12
60lbs x 10

One arm DB rows
25lbs x 15
30lbs x 12
35lbs x 10
35lbs x 10

Hyperextensions
3 x 15

Vertical row
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Bicep 21's (total weight)
14kg
18kg

Diet
Oats and shake
Apple juice

Work out
water

Post workout
Shake
Pasta with cheese

3rd meal
Rice and chicken rendang

4th meal
Should be rice and chicken again

5th meal
Eggs and tuna..

Double...

This post has been edited by alzaim: Apr 20 2009, 10:22 PM

internet was out laa..damn annoying..

Okay a few weeks ago..
manage to get my body check up by those machine haha..
soo results came out saw fat level touching 17% already..
after almost 2 month eating everything and anything..

so now change my training like alot..
dont know if it will work or not la..
just put 10mins of cardio on workoutday
and 30mins on non work out day...

Training..
Chest warm up..
with machines abit..

DB Flat press..
25lbs x 14
30lbs x 12
30lbs x 8
30lbs x 10

DB flies
20lbs x 3 ( 12 ~ 8 )

Incline DB press
25lbs x 12
30lbs x 12
30lbs x 8
30lbs x 8

Incline DB flies
20lbs x 3 ( 12 ~ 8)

Skull crashers
30lbs x 12 x 2set

Vertical press
cant remember weights haha..

Ab crunches

Tricep pulldown
23kg x 3 x 10

10mins of cardio..

Anything i should change or modify..
since im trying to lose some fat..



This post has been edited by alzaim: Jun 30 2009, 11:15 PM

ahhhhhhh finally sorted up my life again..

was busy with adjusting to classes n such...
so im back updating this for myself i guess...

now just doing Rippetoes..
since i need to gain a bit more weight n size...

1st week
3 x 5 squat 170lbs
3 x 5 bench press 70lbs (sucks i tell ya)
1 x 5 deadlift 100lbs

prior to work set..did warm up n such..

anyone would like to add anyting??

please??




This post has been edited by alzaim: Oct 14 2009, 06:38 PM

okay i guess its about time i update this for my self..

warm up sets prior to work sets not included..

Squats
3 x 150lbs

Leg press
3 x 230lbs

Dead lift
3 x 90lbs



This post has been edited by alzaim: Apr 28 2010, 02:56 PM

NEW GOALS!!!

Training updated..
bulking to 70kg in 30days...
come come come help me out!!

Diet

Meal 1
oats + peanut butter

Meal 2
rice + chicken

Meal 3
4 eggs and chicken wings

Meal 4
rice and chicken

Shisha For the lungs hahaha..

Meal 5
oats.
protein shake


Legs work out today.

Smith Squats
4 x 15 to 20
110lbs

Lunges
3 x 15

Hack Squats
3 x 10