Day 3 - Workout

Chest Day, My favourite day.

Chest:

Bench Press:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
1 set of 10x72.5kg
1 set of 8x72.5kg
1 set of 7x75kg
1 set of 8x75kg
Immediate Drop Set: 10x50kg, 12x40kg, 20x30kg

Cable Crossover
1 set of 12x20kg (each side) at 60 degrees upward
1 set of 12x20kg (each side) at 30 degrees upward
1 set of 12x20kg (each side) at 0 degree
1 set of 12x20kg (each side) at 30 degrees downward
1 set of 12x20kg (each side) at 60 degrees downward

Decline Bench Press:
3 sets of 6x80kg at 45 degrees downward

Dumbbell Pullover:
2 sets of 12x17.5kg DB

Abs:

Rope Crunch:
2 sets of 20x35kg

Hanging Leg Raise:
2 sets of 10 reps

Day 2 - Workout

I hit the shoulder and quickie biceps today

Shoulder

Arnold Press:
3 sets of 12x15kg DB each side
2 sets of 10x17.5kg DB each side

Wide Grip Barbell Upright Row:
1 set of 8x40kg
2 sets of 8x42.5kg (with some partial)
2 sets of 8x45kg (with some partial)

Bent Over Lateral Raise:
5 sets of 10x10kg DB each side

Overhead Unilateral Front Raise:
3 sets of 10x7.5kg DB (alternate)

Biceps:

Single Arm Zottman Curl:
3 sets of 10x10kg DB (alternate)

Core:

Plank with One Arm Raised:
1 set of 20 seconds (alternate)

Day 1- Workout

Today is my leg+biceps day
The following is my routine

Leg:

Back Squat:
10x50kg (Warm Up)
10x70kg
10x70kg
10x70kg
10x72.5kg
10x75kg

Leg Press:
8x100kg (Warm Up)
5 sets of 8x180kg

Leg Extension:
3 sets of 12x50kg

Biceps:

Preachers Curl:
12*10kg (Each Side)
2 sets of 12*12.5kg (Each Side)

Single Arm Cable Curl (High Pulley):
3 sets of 12x10kg (Each Side)

Abs:

Bicycle With 2kg Medicine Ball:
3 set of 20 reps

Resistant Double Crunch With 2 kg Medicine Ball:
3 sets of 20 reps

Cardio:

20 minutes of treadmill run
Started off with 8.0km/hr speed at 3.5 inclination
Increased 0.3km/hr at 4th minute, 0.4km/hr at 8th minute, 0.3km/hr at 12th minute, 0.4km/hr at 16th minute, 0.3km/hr at 18th minute and 0.4km/hr at 19th minute.
Increased 0.5 inclination every 5 minutes
Finished with 10.1km/hr speed at 5.0 inclination

Day 0 Picture

Start off with these pictures on Day 0

Front View

Back View



Front View (flexing a bit)



Try to flex my biceps. Not impressive.

Okay, I am a average looking guy on Oct 26 2008
I'll put myself into a year of weight training to see what I'll become in a year time.
I'll keep posting new images of me once a month to track my progress.

I'll be on high volume training for the next 15 weeks, therefore, I will consume moderate amount of carbohydrat, high amount of protein and high amount of fat.
Will have 4 to 5 workout day per week.
My training split for these period of time would be Leg+Biceps, Shoulder+Biceps, Chest+Triceps, Back+Triceps, and Total Body Day.
Will try to include at least 2 Cardio sessions per week.
Also include Abs routine in every session if possible.
My starting weight is 80kg.
Not sure about my bodyfat at the moment.
And I'm 180cm tall.

Day 0

Today is my birthday.
I'm setting up this blog to see if my body will change with hardcore weight training after 12 months.
I also want to track my progress until my next birthday.