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Wonderer's Workout Journal

WondererLife — Wed, 29 Mar 2017 22:58:13 +0800

Continue to update my progress status here.

01/2016
Weight : 63.5kg
Fat % : 14.5 %
Goal : Gain lean mass (70kg)
Daily Calorie Intake : 3000cal

Right Bicep : 12.75"
Left Bicep : 12.5"
Chest : 35.5"
Waist : 28.5"
Hips : 35"
Thight : 21.75"
Shoulder : 42"

10/2016
Weight : 68.6kg
Fat % : 13.8 %
Goal : Gain lean mass (70kg)
Daily Calorie Intake : 3000cal

Right Bicep : 13.25"
Left Bicep : 12.75"
Chest : 37"
Waist : 29.25"
Hips : 35.75"
Thight : 22.25"
Shoulder : 43.75"

Monday ：Chest + Triceps
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) decline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
4) Dumbbell Incline bench chest fly : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
5) Dumbbell flat bench chest fly : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
6) Chest dip : 3 sets 12 >10 >8 reps
7) Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Tuesday : Back + Biceps
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) Dead Life : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Barbell Row : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
7) Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Wednesday ： Legs
1) Barbell back squat : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell lunges : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
3) Leg press machine : 3 sets 12 (40kg) >10 (80kg) >8 (120kg) reps
4) Inner thigh machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
5) Thigh abductor machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Prone leg curl : 3 sets 12 (23kg) >10 (27kg) >8 (32kg) reps
7) Leg extension machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps

Thursday : Chest + Shoulder
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3）Chest dip : 3 sets 12 >10 >8 reps
4）Bumbbell shoulder press : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
5) Side dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
6) Front dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
7) Reverse dumbbell lateral raises : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
8) Dumbbell shrugs : 3 sets 12 (35kg) >10 (40kg) >8 (45kg) reps

Friday : Back + Arms
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) seated dip machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
6）Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
7）Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Diet：
*Normally I'll cook 4 meals every day (include morning DIY mass gainer shake)
*Comment ingredients : Chicken breast, lean meat, eggs, full cream yogurt, oat meal, spaghetti, brown rice, coconut oil, almonds and many kinds of veges & fruits.
*Water intake : 2~3 L (include water for shake)
*supplement ： whey protein & fish oil everyday. Additional multi-vitamins for the day I need to eat outside.
*Currently I am 175cm and 68kg. According to MyFitnessPal calculation, I'll eat as much as I can to reach 3000 Cal everyday for muscle gain. (395g carbs + 158g protein + 105 fats + etc)

Sleep ：
*I try to sleep as much as I can everyday. But normally I'll wake up by myself after 7hrs sleep.

I hope that I have given enough information, kindly give me some advise for me to make further improvement (MORE MUSCLE)

Otolaryngologist in Klang Valley

WondererLife — Tue, 18 Oct 2016 23:04:35 +0800

Any recommendation for good Otolaryngologist in Klang Valley?

About Body Check

WondererLife — Sun, 16 Oct 2016 20:40:25 +0800

Hi all,

I want to bring my parents for full body check. (both age around 60 years old)

I am very concern about their health status,
but I am not sure normal blood + urine test can find out the hidden risk of cancer (any type) or organ failure (such as kidney).

Please help me on this because I am not sure about what kind of body check is suitable for them.

Need advise to gain more.

WondererLife — Tue, 11 Oct 2016 01:13:25 +0800

Hi guys, I have been training for month and now I need some advise to get more improvement.

Training Schedule:
Monday ：Chest + Triceps
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) decline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
4) Dumbbell Incline bench chest fly : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
5) Dumbbell flat bench chest fly : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
6) Chest dip : 3 sets 12 >10 >8 reps
7) Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Tuesday : Back + Biceps
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) Dead Life : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Barbell Row : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
7) Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Wednesday ： Legs
1) Barbell back squat : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell lunges : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
3) Leg press machine : 3 sets 12 (40kg) >10 (80kg) >8 (120kg) reps
4) Inner thigh machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
5) Thigh abductor machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Prone leg curl : 3 sets 12 (23kg) >10 (27kg) >8 (32kg) reps
7) Leg extension machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps

Thursday : Chest + Shoulder
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3）Chest dip : 3 sets 12 >10 >8 reps
4）Bumbbell shoulder press : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
5) Side dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
6) Front dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
7) Reverse dumbbell lateral raises : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
8) Dumbbell shrugs : 3 sets 12 (35kg) >10 (40kg) >8 (45kg) reps

Friday : Back + Arms
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) seated dip machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
6）Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
7）Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

* Daily weight training finish within 1~1.5 hrs
* Beside weight, I usually play badminton twice a week (around 1 hrs/day)

Diet：
*Normally I'll cook 4 meals every day (include morning DIY mass gainer shake)
*Comment ingredients : Chicken breast, lean meat, eggs, full cream yogurt, oat meal, spaghetti, brown rice, coconut oil, almonds and many kinds of veges & fruits.
*Water intake : 2~3 L (include water for shake)
*supplement ： whey protein & fish oil everyday. Additional multi-vitamins for the day I need to eat outside.
*Currently I am 175cm and 68kg. According to MyFitnessPal calculation, I'll eat as much as I can to reach 3000 Cal everyday for muscle gain. (395g carbs + 158g protein + 105 fats + etc)

Sleep ：
*I try to sleep as much as I can everyday. But normally I'll wake up by myself after 7hrs sleep.

I hope that I have given enough information, kindly give me some advise for me to make further improvement (MORE MUSCLE)