http://forum.lowyat.net/ Thu, 04 Jun 2026 22:47:19 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/2394993 <span style='color:purple'><b>.:: s|dE&#39;s Workout Journal ::.</b></span><br /><br /><span style='color:green'><i>I decided to start my own workout journal to keep myself motivated and track my progress. I been working out consistently for 6 months.. Feel free to comments and give advise. Since everyone is different and unique, I will review any suggestions with no heart feeling. </i></span><br /><br />s|dE Current Stats (Didn’t have all the stats yet.)<br />20 June 2012<br />Name: s|dE<br />Gender: Male<br />Age: 27<br />Height: 173cm<br />Weight: 90kg<br />Body Fat: TBC<br />Waist: TBC<br /><br />Goals:<br />Short Term goals<br />Build mass and have lean muscle.<br />Learn more about workouts/nutrition.<br />Have fun, stay motivated, love myself.<br /><br />Long Term:<br />Fit and healthy until the end of my life.<br />I don’t have to look like Ronnie Coleman but at least I want to be like Kane Sumabat when I become 42 years old. <br /><br />Adding my favourite articles for reference:<br /><br /><a href='http://forum.lowyat.net/Bodybuilding&StrengthTraining' target='_blank'>http://forum.lowyat.net/Bodybuilding&StrengthTraining</a><br /><a href='http://thestrongpage.blogspot.com' target='_blank'>http://thestrongpage.blogspot.com</a><br /><a href='http://zakikhan.net/' target='_blank'>http://zakikhan.net/</a><br /><a href='http://stronglifts.com/' target='_blank'>http://stronglifts.com/</a><br /><a href='http://startingstrength.com/' target='_blank'>http://startingstrength.com/</a><br /><br />Supplement:<br />ON 100% Whey - Finish <br />Gaspari Myofusion Probiotic - Current use<br /><br />Current PR: (include Oly Bar)<br />Squat 5x5 95kg<br />Deadlift 5x5 90kg<br />Bench Press 5x5 65kg<br />Overhead Press 5x5 42.5kg<br /><br />My Newbie Workout:<br />From Oct 2011-Nov 2011 -&gt; Mark Rippetoe Starting Strength<br />Dec 2012 -&gt; Off because of married. <br />Jan 2012-Mar 2012 -&gt; Cont Mark Rippetoe Starting Strength<br />April 2012-Current -&gt;<br /><br />Day 1:<br />Bench Press 5x5<br />Incline DB press 4x8-10<br />Close Grip Pull Down 4x10<br />Seated Row 3x10<br />Seated DB Press 3x10<br />Lateral Raise 3x10<br />Dips 4x10<br /><br />Day 2:<br />Squats 5x5<br />Legs Curl 4x10<br />Alternate Lunges 4x10<br />Lower Back 4x10<br />Abs 4x10<br /><br />Day 3: REST<br /><br />Day 4:<br />Overhead Press 5x5<br />Reardelts 4x8-10<br />DB Bench Press 4x8-10<br />Incline DB Flyes 3x10<br />Wide Grip Lateral Pull Down 3x10<br />Bent Over Row 3x10<br />Biceps Curl 4x10<br /><br />Day 5: <br />Deadlift 5x5<br />Leg Press 4x10<br />Alternate Lunges 4x10<br />Lower Back 4x10<br />Abs 4x10<br /><br />p/s: I&#39;ll try to update as much as I can start from today <br /><br />----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------<br /><br />Added on June 21, 2012, 10:07 pmUpdate today workout <br /><br />Overhead Press (include oly)<br />2x5 40kg<br />3x5 42.5kg<br /><br />Reardelts <br />4x10 12.5kg/DB<br /><br />DB Bench Press <br />1x10 17.5kg/DB<br />2x8 20kg/DB<br />1x8 22.5kg/DB<br /><br />Incline DB Flyes <br />3x10 12.5kg/DB<br /><br />Wide Grip Lateral Pull Down <br />1x10 36.5kg<br />2x10 41kg<br /><br />Row Machine <br />2x10 40kg<br />1x10 50kg<br /><br />Biceps Curl <br />3x10 10kg/DB<br /><br /><br />Diet today hancurr&#33; becoz of holiday<br /><br />[addedon]June 27, 2012, 9:42 pm[/addedon]update this week workout <!--emo&:cool2:--><img src='http://static.lowyat.net/style_emoticons/default/cool2.gif' border='0' style='vertical-align:middle' alt='cool2.gif' /><!--endemo--> <br /><br />Day 1: (Monday)<br /><br />Bench Press <br />5x5 65kg<br /><br />Incline DB press <br />3x8 17.5kg /DB<br />1x8 20kg /DB<br /> <br />Close Grip Pull Down <br />3x10 41kg<br />1x10 45kg<br /><br />Seated Row <br />2x10 41kg<br />1x10 45kg<br /><br />Seated DB Press <br />3x10 12.5kg /DB<br /><br />Lateral Raise <br />3x10 7.5 /DB<br /><br /><br />Day 2: (Tuesday)<br /><br />Squats <br />3x5 90kg<br />1x5 95kg<br />1x3 100kg (<span style='color:red'><b>NEW PR</b></span> <!--emo&:hyper:--><img src='http://static.lowyat.net/style_emoticons/default/rclxm9.gif' border='0' style='vertical-align:middle' alt='rclxm9.gif' /><!--endemo--> )<br /><br />Legs Press <br />2x10 160kg<br />1x10 190kg<br />1x10 220kg (<span style='color:red'><b>NEW PR</b></span> <!--emo&:hyper:--><img src='http://static.lowyat.net/style_emoticons/default/rclxm9.gif' border='0' style='vertical-align:middle' alt='rclxm9.gif' /><!--endemo--> )<br /><br />Stiff Legged Deadlift<br />1x8 50kg<br />1x8 55kg<br />1x8 60kg<br />1x8 65kg<br /><br />Not enough power after that...too tired..go back home <!--emo&:cry:--><img src='http://static.lowyat.net/style_emoticons/default/cry.gif' border='0' style='vertical-align:middle' alt='cry.gif' /><!--endemo--> <br /><br />Day 3: (Wednesday)<br /><br />Today is CUTI day&#33;&#33;&#33;&#33; <!--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--> s&#124;dE Member Workout Journals Wed, 20 Jun 2012 15:23:49 +0800