Why so many reps and so little weight? I could've sworn I never said 3x10 or 3x12 for squats and deadlifts as your workset. Rmbr when I said 1x10? It's for the first set only. Just to warm your body up and get used to the movement.

After that, it's all heavier weights and drop to around 3-5 reps.

yeah. you're right. i mislook at it. deadlift should be 3x5 right? will try heavier weight with 5 reps tomorrow.

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Added on June 11, 2009, 4:38 pmokay. here is my new workout plan:

Day 1:

Deadlift (3x5) = 15kgs
Bench Press (5x5) = 10kgs
BW Pull-Up (5x5)
Shoulder Press (5x5) = 10kgs
Squat (5x3) = 10kgs

Day 2:

Bench Press (5x5)
Barbell Row (5x5)
Pull Up (5x5)
BW Dips ( 3 x 5-8)
Push a car (5 x 30 meters)

Day 3:

Deadlift (3x5)
Shoulder Press (5x5)
Row (5x5)
BW Dips (3 x 5-8)


This post has been edited by Shah_15: Jun 11 2009, 04:38 PM

Didn't get chance to workout today. I arrived at gym late cause oversleep and the squat rack and bench press rack is full with people. So i just did isolation training today:

Chest Press (3x5) = 4 weight plates
Shoulder Press (3x5) = 4 weight plates
Leg Press (3x5) = 5 weight plates
BW Dips (3x8)

thats all for today 14 june 2009. will go to gym again on tuesday and hope i can arrived there early so there is no people using the squat rack.

This post has been edited by Shah_15: Jun 14 2009, 07:14 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

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.

that poundages still not adding the bar right?


Chow

yap. not adding the bar. just weight plate. why bro?

good luck with your mission dude...if it's raining outside, just train at home using whateva you have that is...

Brother, squat 10 kg? Bench 5 kg? Have you done any benchmarking against others in the vicinity of your weight?

These are remarkably uncompetitive weights, and you might just as well go help your mother carry groceries at the market.

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.

Agreed, To low la bro

common u can do better

allright. i will increase the weight.

lulz...i dont want to be too harsh
Shah_15, i think you actually stronger, but maybe you're too afraid to try heavier weights, many skinny dudes in gym also like that.

i always tell them
"kau kene angkat macam nak mati, baru boleh besar, if u didnt lift the weights u will die....lol "

Chow

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?

increase the weights for goodness. =.=
haha... ur weights are lower compared to a gals weight.

88-year old arthritic grandmothers can lift more without breaking a sweat.

shah,

according to your weight, i think u can do like this.


All poundages include bar
Bench press - 30-40kg
Squat 30-50kg
Deadlift 40-60kg
Barbell row 20-30kg


of course i didnt know your strength level, just guessing. IF you did sports or any labor work before, this shud be no problem at all.

Chow

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.