2012

It's been a while since I last updated this blog.
Nope, I have not abandoned my hope to pursue the perfect body to be displayed on stage. (Hope to do it in 5 years time since my progress has been slower than a lot of people I see around me.)
Instead, I have been more consistent with my gym routine.
The result is not as amazing as the ones we always see in the celebrity transformation.
I still stumble my way around through mistakes and bad diet choices.
Though, I managed to increase my body weight from 85kg to 93kg in the past year.
I must say that I gain some lean weight along with the fat in certain spot of my body.
So in 2012, I will be more careful with my diet and looking to increase my body weight further.
My end of year bodyweight target will be 105kg and targeted to keep my body fat in the range of 10% to 12%.
2012, here I come!

22Jan11 - Hamstring & Shoulder

Superset 1:
5x5 Snatch Grip Deadlift (2x80kg, 2x85kg, 90kg)
5x5 Standing Dumbbell Shoulder Press (20kg, 2x22.5kg, 2x25kg ES)

3x10 Lying Leg Curl (20kg, 25kg, 30kg)
3x10 Cable Lateral Raise (10kg, 2x15kg)

3x10 Romanian Deadlift (80kg, 85kg, 90kg)
3x8 Standing Behind The Neck Shoulder Press (40kg, 42.5kg, 45kg)

21Jan11 - Chest & Biceps

5x5 Bench Press (90kg, 2x95kg, 2x100kg)
3x10 Cable Flye (25kg, 30kg, 35kg)
3x10 45 Degrees Incline Dumbbell Bench Press (22.5kg, 25kg, 27.5kg ES)

1X12, 1x10, 1x8 Single Arm Dumbbell Preacher Curl (10kg, 12.5kg, 15kg ES)
3x8 Reverse EZ Bar Concentration Curl (2x10kg, 12.5kg)
3x8 Incline Dumbbell Bicep Curl (7.5kg, 10kg, 12.5kg)

2x10 Hanging Leg Raise (2xBW)

19Jan11 - Back & Triceps

Superset 1:
5x5 of Bent Over Row (90kg, 95kg, 100kg, 100kg, 100kg)
5x10 of Lying Triceps Extension with EZ Bar (20kgx5)

Superset 2:
3x10 Wide Grip Pull Down (60kg, 65kg, 70kg)
3x10 Standing Overhead Cable French Press (10kg, 12.5kg, 15kg)

Superset 3:
3x10 Seated Cable Row (55kg, 60kg, 65kg)
3x10 Triceps Push Down (20kg, 22.5kg, 30kg)

3x10 Standing Single Arm Cable Row (15kg, 20kg, 25kg ES)

New Beginning

Well, it's been a while now that I have updated this blog.
Now it's about time to do something about my body.
Looking forward to get more mass and muscle.
Finger Crossed!

Oooops! Being Lazy.

Okay, I'm being very lazy lately to keep this blog updated.
But I still go to the gym 4 to 5 times a week.
Anyway, I'll put some picture on by the end of this month as a way to keep track.
I think I have gained some body fat.
Not really worry about it as I'm still trying to bulk up.

Day 24 - Workout

Dumbbell Leg Workout

Leg

Single Leg Squat:
1 set of 12xBW
4 sets of 12x2.5kg DB

superset with

Front Squat:
1 set of 12x20kg DB
2 sets of 12x22.5kg DB
2 sets of 12x25kg DB

Single Leg Deadlift:
2 sets of 12x10kg DB
2 sets of 12x12.5kg DB

superset with

Sissy Squat:
2 sets of 12x2.5kg DB
2 sets of 12x5kg DB

Scissor Jump:
3 sets of 10 reps

Biceps

Concentration Curl:
1 set of 12x10kg DB
2 sets of 12x12.5kg DB

Cardio

Treadmill:
10 minutes of run at 10km/hr (3.5 inclination)

Day 22 - Workout

Dumbbell Chest Work

Chest

Dumbbell Bench Press:
! set of 12x15kg DB
2 sets of 12x17.5kg DB
2 sets of 12x20kg DB
1 set of 12x22.5kg DB

Dumbbell Pullover:
1 set of 10x10kg DB
2 sets of 10x12.5kg DB
2 sets of 10x15kg DB

Dumbbell Flyes:
4 sets of 10x10kg DB

Alternating Incline Dumbbell Press:
1 set of 12x 15kg DB(at 15degrees, 30 degrees, 45 degrees, and 60 degrees inclination each)

Triceps

Dumbbell Kickback:
2 sets of 12x10kg DB
1 set of 12x12.5kg DB

Cardio

Treadmill:
2 minutes at 8.5km/hr
30 seconds at 15.0km/hr
2 minutes at 9.0km/hr
30 seconds at 15.5km/hr
2 minutes at 9.5km/hr
30 seconds at 16.0km/hr
2 minutes at 10.0km/hr
30 seconds at 16.0km/hr
All at 3.0 inclination

Day 17 - Workout

Leg and Chest Combo with Abs exercises

Smith Machine Decline Bench Press
1 set of 12x60kg
2 sets of 12x65kg
2 sets of 10x70kg

Squat
1 set of 10x 60kg
2 sets of 10x65kg
2 sets of 10x70kg

Unilateral Dumbbell Flyes (Alternating)
4 sets of 12x 10kg DB

Leg Press
1 set of 10x160kg
1 set of 10x170kg
1 set of 10x180kg
1 set of 10x190kg

Alternating Decline Bench Press
1 set of 12x 12.5kg DB
1 set of 12x15kg DB
1 set of 12x17.5kg DB

Machine Calf Raise
1 set of 12x130kg
1 set of 12x140kg
1 set of 12x150kg

Concentration Curl (Alternating)
1 set of 12x10kg DB
2 sets of 12x12.5kg DB

Incline Bicep Curl
1 set of 12x7.5kg DB
2 sets of 12x10kg

Decline Crunch
2 sets of 30 reps

Decline Reverse Crunch
2 sets of 25 reps

Day 16 - Workout

Back and Shoulder Combo with some Abs exercise

Single Arm Dunbbell Shoulder Press (Alternate)
1 set of 12x12.5kg DB
2 sets of 12x15kg DB
2 sets of 12x17.5kg DB

superset with

Barbell Row
1 set of 12x60kg
2 sets of 10x65kg
2 sets of 10x70kg

Lat Pulldown
2 sets of 12x60kg
2 sets of 10x65kg

superset with

Bent Over Lateral Raise
2 sets of 12x7.5kg DB
2 sets of 12x10kg DB

Seated Cable Row
1 set of 10x50kg
2 sets of 10x55kg

superset with

Front Plate Raise
3 sets of 10kg Plate

Single Arm Triceps Extension
3 sets of 10x10kg DB

Crunch
2 sets of 30 reps

Reverse Crunch
2 sets of 25 reps

Bicycle Manoeuvre
2 set of 20 reps