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Thread: That's it, it's my time now!

  1. #1
    Senior Member
    Join Date
    Aug 2004

    That's it, it's my time now!

    The title sounds familier eh?

    Been training for more than 4 years already, but I still look like crap (for someone that trains for such a period of time and consistency). I agree that my genetics are not what you can call good, in fact it's pretty bad. However, my diet and training methods also have to be blame, it's not exactly that good either. So right now, I am going to finally do something to make myself happy (which is something I'm not use to).. and that's finally get lean, mean and be a new (better) man. Too much hatred and disappointments have evolved my life, and it's time for a change. For starters, I'm gonna transform my body.

    I'm 22 this year, stand 5 ft 7 and right now weighing at 81.5 kg, which is around 180lbs. I wanna drop it and lean till 75kg (165lbs). As a matter of fact, I started leaning down from 86kg and saw some results, but it has stop progressing for about 6 weeks already so I guess a modification and improvement is crucial. What's next after I reach (165lbs)? It depends.. My initial plan was to bulk up from there, but if I am able to look lean enough at 165lbs, I might go all the way and continue to cut even more, maybe even up to 155lbs. Some might say at 155lbs it's abit overkill, but seriously speaking my BF really needs to be reduced and I will still look good since I'm only 5ft 7 (assuming it's a very lean 155lbs).

    I'm will be going on a 4 day training routine, and weigh myself every Friday. There will be no strict time limit in when will I reach 165lbs, as long as it's in a reasonable time frame (which means around 3 months).

    My training routine will be base on 2 on, 1 off, 2 on spilt, with Yate's like training approach. My diet.. will be as clean as possible. First I will go on my training routine.. (the weights are just a brief estimation, I might be using lighter/heavier when it comes to the workout).

    My Training Spilt-

    Monday: Legs, Calves
    Tuesday: Chest, Biceps
    Wednesday: Off
    Thursday: Back, Traps
    Friday: Shoulders, Triceps

    The Routine-

    Monday: Legs, Calves

    1) Squat-

    1 x 12 @ 20kg (warm up)
    1 x 10 @ 32.5kg (heavy-warm up)
    1 x 8-10 @ 42.5kg (all out work set)

    2) Single Leg Press-

    1 x 12 @ 150lbs (warm up)
    1 x 10 @ 200lbs (heavy-warm up)
    1 x 8-10 @ 240lbs (all out work set)

    3) Leg Extension-

    1 x 10 @ 140lbs (heavy-warm up)
    1 x 10-12 @ 230lbs (all out work set)

    4) Stiff Legged Deadlift-

    1 x 12 @ 20kg (warm up)
    1 x 10 @ 35kg (heavy-warm up)
    1 x 8-10 @ 50kg (all out work set)

    5) Single Leg Curl-

    1 x 10 @ 65lbs (heavy warm up)
    1 x 8-10 @ 85lbs (all out work set)

    6) Good Morning-

    1 x 8-10 @ 20kg (all out work set)

    7) Standing Calve Raise-

    1 x 10 @ 240lbs (heavy-warm up)
    1 x 10-12 @ MAX (all out work set)

    8) Single Leg Press Calve Raise-

    1 x 10 @ 140lbs (heavy warm up)
    1 x 10-12 @ 230lbs (all out work set)

    Tuesday: Chest, Biceps

    1) Low Incline Dumbbell Bench Press-

    1 x 12@ 30lbs (warm up)
    1 x 10 @ 40lbs (heavy warm up)
    1 x 8-10 @ 55lbs (all out work set)

    2) Incline Flye-

    1 x 10 @ 30lbs (heavy warm up)
    1 x 8-10 @ 45lbs (all out work set)

    3) Machine Flye-

    1 x 8-10 @ (all out work set)

    4) Seated Machine Bench Press-

    1 x 8-10 @ (heavy-warm up)
    1 x 8-10 @ (all out work set)

    5) EZ Barbell Curl-

    1 x 12 @ 5 kg (warm up)
    1 x 10 @ 10kg (heavy-warm up)
    1 x 8-10 @ 12.5kg (all out work set)

    6) Incline Hammer Curl-

    1 x 10 @ 15lbs (heavy-warm up)
    1 x 10-12 @ 20lbs (all out work set)

    7) Cable Curl-

    1 x 8-10 @ 110lbs (all out work set)

    Thursday: Back, Traps

    1) Single Arm Grip Pulldown-

    1 x 12 @ 50lbs (warm up)
    1 x 10 @ 60lbs (heavy-warm up)
    1 x 8-10 @ 80lbs (all out work set)

    2) Barbell Row-

    1 x 12 @ 20kg (warm up)
    1 x 10 @ 25kg (heavy-warm up)
    1 x 8-10 @ 30kg (all out work set)

    3) Reverse Grip Pulldown-

    1 x 10 @ 140lbs (heavy-warm up)
    1 x 8-10 @ 180lbs (all out work set)

    4) Seated Cable Row-

    1 x 10 @ 150lbs (heavy-warm up)
    1 x 8-10 @ 180lbs (all out work set)

    5) Deadlift-

    1 x 10 @ 35kg (heavy-warm up)
    1 x 8-10 @ 50kg (all out work set)

    6) Barbell Shrug-

    1 x 10 @ 30kg (heavy-warm up)
    1 x 8-10 @ 40kg (all out work set)

    7) Dumbbell Shrug-

    1 x 10-12 @ 60lbs (all out work set)

    8) Rear Delt Raise-

    1 x 10 @ 20lbs (heavy-warm up)
    1 x 10-12 @ 30lbs (all out work set)

    9) Bent Over Lateral Raise-

    1 x 10 @ 20lbs (all out work set)

    Friday: Shoulders, Triceps

    1) Smith Machine Shoulder Press-

    1 x 10 @ 20kg (warm up)
    1 x 8 @ 25kg (heavy-warm up)
    1 x 6-8 @ 30kg (all out work set)

    2) Side Lateral Raise-

    1 x 12 @ 15lbs (warm up)
    1 x 10 @ 25lbs (heavy-warm up)
    1 x 10-12 @ 30lbs (all out work set)

    3) Dumbbell Shoulder Press-

    1 x 10 @ 35lbs (heavy-warm up)
    1 x 8-10 @ 50lbs (all out work set)

    4) Weighted Bench Dip-

    1 x 12 @ BW (warm up)
    1 x 10 @ 35kg (heavy-warm up)
    1 x 8-10 @ 50kg (all out work set)

    5) Skull Crusher-

    1 x 10 @ 10kg (heavy-warm up)
    1 x 8-10 @ 12.5kg (all out work set)

    6) Straight Bar Pressdown-

    1 x 8-10 @ MAX (all out work set)

    All exercises will be done fairly slowly with very strict form. If I am able to complete 10 perfect reps for my all out work set, I will try to do until 12 reps, and assuming that's possible, I will increase the all out work set weight by 5% during my next workout. However, the weight for warm up and heavy-warm up will be the same unless the progress is too much (which is what I want anyway lol).

    This will be my diet...

    8.30am- 1.5 scoops 100% Whey with 2 scoops of Instant Oats
    10.00am- 4 egg whites with 1 yolk, 250ml soy milk with 1 scoop oats
    1.00pm- Shredded Chicken noodles with extra chicken, veggies, Nestle Omega drink
    4.00pm (pre work-out meal)- 1 scoop pro complex, 2.5 scoops oats
    6.30pm (post work-out meal)- 1.5 scoop 100% Whey, 2.5 scoop Glucose, 1serving of Glutamine/Creatine 50-50)
    7.30pm- Chicken, small serving of rice, some vegatables
    10.30pm- 1 scoop pro complex, 1/2 serving Cottage cheese, 1 tablespoon PB, 1 scoop oats, 200ml skim milk.

    That will be roughly it, might throw in some fruit to the mix. Not sure how much calories will that be, will caculate it tml.

    That will be about it for today. Wish me luck, even though I need more than that!

  2. #2
    Senior Member
    Join Date
    Aug 2004
    Back, Traps and Rear Delts yesterday

    Single Arm Grip Pulldown-

    1 x 10 @ 50lbs (GWU)
    1 x 10 @ 60lbs (HWU)
    1 x 9 @ 80lbs (AOWS)

    Bent Over Barbell Row-

    1 x 10 @ 135lbs (GWU)
    1 x 10 @ 155lbs (HWU)
    1 x 12 @ 175lbs (AOWS)

    This felt really good. Never did I perform it with a slow pace. Since I reach 12 reps, will start with 185lbs next week.

    Reverse Grip Pulldown-

    1 x 10 @ 140lbs (HWU)
    1 x 8 @ 170lbs (AOWS)

    Crap this is HARD! In the past I can rep up to 200lbs for this. Guess that's the difference when you rely on rely strict form and slow pacing. Can definitely feel the burn.

    Seated Cable Row

    1 x 10 @ 150lbs (HWU)
    1 x 8 @ 180lbs (AOWS)


    1 x 6 @ 200lbs (HWU)
    1 x 8 @ 270lbs (AOWS)

    Ouch! 2 weeks ago I was doing SLDL for 3 @ 315lbs so I thought this shouldn't be a prob. To my surprise it's really hard. Killing my lower back..

    Barbell Shrug

    1 x 10 @ 175lbs (HWU)
    1 x 12 @ 225lbs (AOWS)

    Dumbbell Shrug

    2 x 9 @ 60lbs (AOWS)

    Instead of shruging the DBs up and down like I always did, I was pulling the weight back instead (the one Yate's did in his training video) and it was harder than the one I'm used to.

    Seated Bent Over Rear Delt Raise

    1 x 10 @ 20lbs (HWU)
    1 x 10 @ 30lbs (AOWS)

    Bent Over Lateral Raise

    1 x 12 @ 20lbs (AOWS)

    Overall Comments-

    Good workout. A little disappointment at the rep range for a few of them, but overall it's pretty good for a first attempt with this new routine. Next workout I will increase the all out work set weight of the follwing exercises..

    -Barbell Row, Barbell Shrug and Bent Over Lateral Raises

    The rest of the workout next week I will perform with the same weights, with my goal being increasing the rep range of course (maybe to 10-12), done in a fairly slow and strict form of course.

    My diet was a bit messy yesterday. Overall it's clean but kinda woke up late so the timing was pretty screwed in the morning to afternoon. Can be better...

    Training Shoulders and Triceps today. My first 2 meals are..

    Meal 1 (09.30am)- 1.5 scoops 100% Whey and 1 serving peanut sandwich
    Meal 2 (11.00am)- 2 egg whites, 200ml skim milk with 2 scoops Oats, 1 cup coffee

    Will update the rest soon..

  3. #3
    Senior Member
    Join Date
    Aug 2004
    Recap of yesterday's workout and diet

    It's a Shoulder, Triceps day

    Smith Machine Shoulder Press

    1 x 10 @ 135lbs (GWU)
    1 x 8 @ 155lbs (HWU)
    1 x 7 @ 175lbs (AOWS)

    Seated Side Lateral Raise

    1 x 10 @ 15lbs (GWU)
    1 x 10 @ 25lbs (HWU)
    1 x 8-9 (+3) @ 30lbs (AOWS)

    I was doing 8-9 strict reps seated once I can't do it anymore I stood up, rely on a bit of momentum to pop in 3 more.

    Dumbbell Shoulder Press

    1 x 8-9 @ 45lbs (AOWS)

    EZ Barbell Upright Row

    1 x 12 @ 7.5kg (GWU)
    1 x 12 @ 15kg (AOWS)

    Easy work. Can work up to 17.5kg next workout.

    Weight Bench Dip

    1 x 12 @ BW (GWU)
    1 x 10 @ 30kg (HWU)
    1 x 8 @ 50kg (AOWS)

    Awesome! It's a little inconvenient and space consuming though. I can feel my right side doing more work than the left despite my best efforts to control both sides doing equal work. Still, I love the burn.

    EZ Barbell Skullcrusher

    1 x 10 @ 5 kg (GWU)
    2 x 8 @ 10kg (AOWS)

    This is pretty bad. Can't really feel the weight. Dunno is it because my tris are kinda burn out after the heavy bench dips. Might change this exerise to French Press instead next week or maybe focus even more.

    Straight Bar Pressdown

    1 x 8-9 @ 130lbs (AOWS)

    Single Leg Press Calve Raise

    2 x 10 @ 210lbs

    Good burn

    Overall Comments

    Good, solid workout. There were times I actually went too fast with the execution, wich is not what I want since my plan is to perform them in a slow, controlled fashion. Regardless most of them went well.

    For my next Shoulder/Tricep workout I will use the same weights execpt for the EZ Barbell Upright Row. Oh, might change my Tricep workout too, particularly the Skull Crushers. I should try them for another week. Still no progress I will do French Press instead.

    Diet wise..

    Meal 1 (09.30am)- 1.5 scoops 100% Whey and 1 serving peanut sandwich
    Meal 2 (11.00am)- 2 egg whites, 200ml skim milk with 2 scoops Oats, 1 cup coffee
    Meal 3 (2.00pm)- Shredded Chicken Noodles, veggies
    Meal 4 (4.00pm, Pre workout meal)- 1 scoop Pro Complex, 2 scoops Oats, 200 ml skim milk
    Meal 5 (7.00pm, post workout meal)- 1.5 scoops 100% Whey, 2.5 scoops Glucose, 1 serving Creatine/Glutamine 50:50
    Meal 6 (8.00pm)- Rice, Chicken, 1 scoop 100% Whey
    Meal 7 (11.00pm)- 1 scoop Pro Complex, 1/2 serving Cottage Cheese, 200ml skim milk.

    Still taking some time to fully adjust my diet. Another problem is my sleeping habits as I always oversleep thus affecting my meals timing. Gotta break this habit along with smoking)

    Today is Saturday. Guess what? Cheat day!

  4. #4
    Senior Member
    Join Date
    Aug 2004
    A recap of yesterdays Legs..


    1 x 12 @ 135lbs (GWU)
    1 x 10 @ 185lbs (HWU)
    1 x 12 (+3) @ 235lbs (AOWS)

    Awesome! Last week I was doing only 9 reps, took a breather, than proceed for 3 more reps. This week, I added 3 more to the mix. Great..can start with 245lbs next week for my all out work set.

    Single Leg Press

    1 x 12 @ 150lbs (GWU)
    1 x 10 @ 200lbs (HWU)
    1 x 10 @ 240lbs (AOWS)

    Pretty good considered I did more reps with the same weight for my Squat. My eyes almost pop out! Should be able to nail 12 reps soon.

    Leg Extestion

    1 x 10 @ 185lbs (HWU)
    1 x 12 @ 245lbs (AOWS)

    Stiff Legged Deadlift

    1 x 10 @ 135lbs (GWU)
    1 x 6 @ 200lbs (HWU)
    1 x 6 @ 270lbs (AOWS)

    I huge disappointment for this one. I can normally get at least 8 reps. However my lower back was killing me and even though I can probably do more, I noticed my back has been rounded so I stopped at 6. Payback's a bitch next week.

    Single Leg Curl

    1 x 10 @ 65lbs (HWU)
    1 x 10 @ 85lbs (AOWS)

    Good Morning

    1 x 12 @ 145lbs (AOWS)


    Finished my workout with 6 sets of Calve training.

    Overall Comments

    Should be a great workout, if not for the disappointing SLDL. Overall still a good one. Form is spot on, but my lower back seems to be giving me some problems lately. I used to have the pain but it was gone for a while, only to be back again. Right now I am doing more stretching to ease the pain by relaxing the tension.

    Diet once again was good. A little timing problems, but still clean and neat

    Will update my Chest and Biceps workout tml..

  5. #5
    Senior Member
    Join Date
    Aug 2004
    Recap of Tuesday's Chest, Biceps and yesterday's diet..

    Low Incline DB Bench Press

    1 x 12 @ 35lbs (GWU)
    1 x 10 @ 40lbs (HWU)
    1 x 12 @ 50lbs (AOWS)

    Not bad. Left wrist is still giving me a bit of problems but overall form is still good. Tried to plant head completely on the bench but somehow still lost a bit of balance and have to bring my head up. Can move on to 55lbs next workout.

    Low Incline Flye

    1 x 10 @ 30lbs (GWU)
    1 x 10 @ 40lbs (HWU)
    1 x 10-12 @ 45lbs (AOWS)

    Can't remember the exact rep range. For some reasons my Flye is always pretty strong compared to my bench. I believe it's due to the stupid left wrist problem.

    Low Incline Smith Machine Bench Press

    1 x 10 @ 135lbs (GWU)
    1 x 8-9 @ 175lbs (AOWS)

    Can actually do more but right side is starting to take over so I stopped.

    EZ Barbell Curl

    1 x 12 @ 7.5kg (GWU)
    1 x 10 @ 10kg (HWU)
    1 x 6-8 @ 12.5kg (AOWS)

    Hammer Curl

    1 x 10 @ 15lbs (HWU)
    1 x 10 @ 20lbs (AOWS)

    I think I did slightly more than that. Sorry can't really remember, should have typed this sooner..

    Alternate Dumbbell Curl

    1 x 9-10 @ 25lbs

    Not bad. Decent form..

    Cable Rope Pressdown

    I did 3 sets of these, with mt all out work set being 10-12 x 110lbs-130lbs I think. Nice burn..

    Overall Comments

    OK workout. Intensity level is really low for some reason. I hardly broke a sweat! I think it's because I'm not that enthusiatic when it comes to training my Chest and Biceps.

    Diet on Tuesday was good once again..

    For Wednesday's diet..

    Meal 1 (10.00am)- 1 scoop 100% whey with 2 servings Oats
    Meal 2 (1. 00pm)- Shredded Chicken Noodles, Veggies, 200ml skim milk, 1 Mcdonald's Strawberry Sunde (ouch!)
    Meal 3 (3.30pm)- 1 scoop Pro Complex, 200ml Skim milk
    Meal 4 (5.30pm)- 1 scoop Pro Complex (post cardio)
    Meal 5 (6.30pm)- Curry Chicken, Rice, Veggies, fries
    Meal 6 (10.30pm)- 1 scoop Pro Complex, 1/2 serving Cottage Cheese, 200 ml skim milk, 1 serving Oats

    As you can tell diet was off yesterday.. Not as bad as my old days but still not what I was looking for.

    As I am typing this, the soreness in my chest is pretty much gone. Should be able to hit the gym pretty fresh today.

    Will be training my Back, Traps, Rear Delts today. My lower back is still pretty sore, and not in a good way. I will replace my Deadlift with something else less strenious to my lower back, most likely the T-Bar Row.


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