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Shah_15 Workout Journal, Get rip of ectomorPHH!!!
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TSShah_15
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 Jun 14 2009, 08:25 PM
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QUOTE(fever003 @ Jun 14 2009, 07:56 PM) Looking at your picture,reminds me of myself when I started. 170cm at 47kg. Eat up everything, train hard,do compounds,ignore those machines and isolation exercises at the moment. Squats,Military press,Barbell rows, Bench press, Dips,Barbell upright rows..  yaa...i know bro but as i said today, i arrived late so a lot peeps waiting to use the squat rack and bench press rack. usually i arrived early and managed to have those racks all by myself. This post has been edited by Shah_15: Jun 16 2009, 06:14 PM |
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TSShah_15
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Jun 16 2009, 06:15 PM
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Went to the gym today. Total workout duration slightly under 1 hour.
Bench Press (5x5) = 5kgs
Barbell Row (5x5) = 7.5kgs
Pull Up (5x5)
BW Dips ( 3 x 5-8)
Squat (3x5) = 10kgs
Checked my weight today and its 53kgs. will try to archieve 60kgs asap.
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TSShah_15
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Jun 16 2009, 09:12 PM
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QUOTE(bata @ Jun 16 2009, 08:57 PM) that poundages still not adding the bar right? Chow yap. not adding the bar. just weight plate. why bro? |
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TSShah_15
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Jun 17 2009, 03:40 PM
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QUOTE(pizzaboy @ Jun 17 2009, 11:06 AM) Switch the squats to the first exercise. Initially you said you had no squat racks, that's why I suggested car pushes as a finisher. However, since you have a squat rack, put squats first. Count the bar when you log your weights. And your poundages are too little. I've had a skinny 15 year old girl that squats and benched pressed more than you, in her first day in the gym. She squatted 20KG and benched 15KG for 5 sets of 5. allright. i will increase the weight. |
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TSShah_15
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Jun 18 2009, 12:44 AM
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QUOTE(kotmj @ Jun 18 2009, 12:40 AM) Quadruple your squat, and triple your deadlift and bench press. Increase the weights by 1 - 2 kilos on every workout. what do you mean by quadruple and triple? increase the reps? |
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TSShah_15
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Jun 23 2009, 07:03 PM
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went to gym today with friend. very good workout indeed.
current weight : 53kg
Workout Routine
Squat (3x5) : 20kg
Deadlift (3x5) : 25kg
Bench Press (5x5) : 15kg
BW Pull-Up (5x5)
Shoulder Press (5x5)
Aiming for 55kgs before 1st July.
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TSShah_15
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Jun 29 2009, 07:00 PM
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Went to gym today. Good workout overall. got feel that my muscle is exhausted.
Here are what I working out today:
Squat (3x5) : 25kg
Deadlift (3x5) : 30kg
Bench Press (5x5) : 20kg
BW Pull-Up (5x5)
Shoulder Press (5x5)
Weight is still 53kg. looks like my aim to reach 55kgs before july need to futher extend it to mid july. i'm afraid i gonna lose weight during fasting month.
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TSShah_15
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Jul 4 2009, 05:09 PM
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QUOTE(iwan_smtk @ Jul 4 2009, 01:29 AM) guys, noob here, what do you mean by squat(3x5),deadlift (3x5).. i don't really understand the numbers..can someone explain..thanks  Squat you know how to do squat right? 3 means 3 sets which consists of 5 repetitions each set. 5x3 equal to 15 repititions. QUOTE(dattebayo @ Jul 4 2009, 01:49 AM) for the squat, bench press, are those weights included with the bar itself as well? nope. the weight plate alone. i have no idea how to measure the bar weight. |
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TSShah_15
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Jul 4 2009, 07:19 PM
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QUOTE(-Dan @ Jul 4 2009, 07:06 PM) If it's a standard Olympic barbell, it'll be 20kg/45lbs. the bar itself weight 20kg? i think its standard olympic barbell which is long and came with bench press rack. |
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