http://forum.lowyat.net/ Mon, 22 Jun 2026 19:07:08 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/507676 Hello <!--emo&:D--><img src='http://static.lowyat.net/style_emoticons/default/biggrin.gif' border='0' style='vertical-align:middle' alt='biggrin.gif' /><!--endemo--> when i saw everybody post their journal here it seems like its a good way to put mine to..eventho its not that much but maybe can get tips from u guys to improve my workout.Before this my reps was 3x5 but today i have changed it to 10x3 Actually its been a month since i joined fitness first * not that long still newbie in bb <!--emo&:sweat:--><img src='http://static.lowyat.net/style_emoticons/default/sweat.gif' border='0' style='vertical-align:middle' alt='sweat.gif' /><!--endemo--> * but i will start my journal from today onwards <!--emo&:clap:--><img src='http://static.lowyat.net/style_emoticons/default/rclxms.gif' border='0' style='vertical-align:middle' alt='rclxms.gif' /><!--endemo--> Please guys do comment if u see that iam lacking in anyway cause without criticism and advice how can someone improve right <!--emo&:peace:--><img src='http://static.lowyat.net/style_emoticons/default/icon_rolleyes.gif' border='0' style='vertical-align:middle' alt='icon_rolleyes.gif' /><!--endemo--> cheers <br /><br />Personal Details :<br /><br />Weight : 45 <!--emo&:sweat:--><img src='http://static.lowyat.net/style_emoticons/default/sweat.gif' border='0' style='vertical-align:middle' alt='sweat.gif' /><!--endemo--> <br />Height : 152 <!--emo&:sweat:--><img src='http://static.lowyat.net/style_emoticons/default/sweat.gif' border='0' style='vertical-align:middle' alt='sweat.gif' /><!--endemo--> <br />*actually i post wrongly before this so just check my weight and height again today*<br /><br />This is my current workout schedule cause i read through bodybuilding.com and i have come out with this simple schedule <!--emo&:)--><img src='http://static.lowyat.net/style_emoticons/default/smile.gif' border='0' style='vertical-align:middle' alt='smile.gif' /><!--endemo--> <br /><br />Monday ( Chest ) <br />Tuesday ( shoulder &amp; Traps) <br />Wednesday ( Biceps &amp; Triceps ) <br />Thursday ( Back ) <br />Friday ( Legs) <br /><br />Main Goal :<br /><br />Build Muscle / Tone <br /><br />Chest<br /><br />Bench Press Normal <br />Bench Press Incline <br />Bent Arm Pullover Dumbells <br />Ab Crunch Machine <br />Cruches <br />---------------<br />Shoulder<br /><br />Military Press<br />Delt row<br />----------<br />Traps<br /><br />BB front shrug &amp; back hrug<br />Upright Row<br />----------------------<br />Biceps<br /><br />BB Curl<br />Preacher Curl<br />----------------<br /><br />Tricep Press<br />Reverse Bench Press<br />--------<br />Back<br /><br />Bent Over Row<br />stiffed leg deadlift<br />-----------------------<br /><br />Monday 20/08/07<br /><br /><br />Food intake:<br />morning: -Nil-<br />lunch: rice,meat,fish <br />Pre w/o meal : milk 1 glass<br />After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse<br />dinner: TBA<br />night: TBA<br /><br />Workout<br /><br />Chest<br /><br />Bench Press Normal 10x3 @ 20lbs<br />Bench Press Incline 10x3 @ 20lbs<br />Bent Arm Pullover Dumbells 10x3 @ 20lbs<br />Ab Crunch Machine 10x5<br />Cruches 10x5<br /> ehafidz Member Workout Journals Mon, 20 Aug 2007 17:57:45 +0800