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limjoohong
11-15-2008, 04:54 PM
i am tired of being skinny!!!

i have been weighing around 150lbs for my entire life and i have had enough of that!!!

i stumbled upon WBB website and believe me or not, this website has truly inspired me to get big.. seeing so many successful examples, guys talking about getting huge, the dedication that everyone puts in, the progress that everyone is making etc.. now i have set my target of 200lbs by june 2009, that is 7 months from now (hope it's realistic enough) - wish me luck, guys..

i have increased my calorie intake to about 3500-4000kcal per day since october, i.e. a month ago. been training pretty hard in the gym as well and i did see a gain from 150lbs to 163lbs. it's definitely a mix of muscle and fat, but im hoping to reach 200lbs first, before starting my cut..

pics attached below:

the first one was taken last year when i was still 150lbs
the rest were taken today at 163lbs, after bulking up for a month

[will post workout routine tomorrow]

comments/feedback/advice welcome.. but not too harsh please =)

limjoohong
11-16-2008, 05:00 AM
15 November 2008
had a fairly good pump in the gym, but chest was trailing a little..

incline bench
22kg 2 x 8/4/2 RP
(previous workout was 26kg, almost collapsed today doing 22kg - am i getting weaker? lol)

flat bench dumbell
22kg 2 x 8/4/2 RP

laterial raise
10kg 1 x 8/4/2 RP
12kg 1 x 8/4/2 RP

front raise
10kg 2 x 8/4/2 RP

dumbell curl
10kg 1 x 8/4/2 RP
12kg 1 x 8/4/2 RP
14kg 1 x 8/4/2 RP

hammer curl
10kg 1 x 8/4/2 RP
14kg 1 x 8/4/2 RP

dips
BW 2 x 8/4/2 RP

rope tricep pulldown
20kg 2 x 8/4/2 RP
22kg failed to complete - dropped back to 20kg

limjoohong
11-16-2008, 05:02 AM
16 november 2008

breakfast:
6 eggs (3 yolks only)
2 wholemeal bread
1 shake = milk + peanut butter + raw oat + honey + banana

pre and post workout - weight gain protein shake

lunch:
egg and cress sandwich
one mug of hot chocolate


WORKOUT:
squats
60kg 1x12
70kg 1x10
75kg 1x8/4/2 RP

deadlift
60kg 1x12
80kg 1x8
90kg 1x8/4/2 RP

leg extension
30kg 1x12
52.5kg 1x8/4/2 RP

leg curl
30kg 1x12
55kg 1x8/4/2 RP
57.5kg 1x8/4/2 RP

lat pull
30kg 1x12
50kg 1x12
55kg 1x8/4/2 RP

limjoohong
11-18-2008, 03:11 PM
rest day yesterday.. and legs were kinda sore..

legs today were excruciatingly sore.. been limping around.. guess i need more stretches after leg day

today's workout report

decline bench 24kg 3x8
incline fly 16kg 3x8
shoulder press 18kg 3x8
upright row 30kg 3x8
barbell curl 25kg 3x8
hammer curl 14kg 3x8
rope extension 22.5kg 3x8
rope overhead extension 20kg 3x8

diet workout report
breakfast - milk/banana/protein powder/oat (400, 25g)
snack - seeds and nuts (550, 20g)
lunch - chicken sandwich (500, 20g)
snack - oat biscuits and turkey ham (400, 20g)
dinner - tuna and wholemeal pasta and 2 eggs (500, 25g)
pre and post workout - weight gain shake and glutamine and tuna sandwich on white bread (post) (1000, 50g)
pre-bed - protein shake (100, 25g)

total daily calorie = 3650kcal
total daily protein = 185g

weighing scale reading = 75kg

might be a bit too much calories as im feeling that im gaining fat rather than muscle.. might need to cut down on calorie intake for a week or two..

legs and back day tomorrow..

ZenMonkey
11-18-2008, 03:24 PM
Id probably rethink your split. Something like

Squat
Bench
Row

DL
OH Press
Pullup

Hang Clean
Front Squat
SLDL

^^That will tear you up and I promise you will get better results

Also, on caloric intake- if you weigh 150lbs then I would start your Bulk cals between 2300 and 2500 (BW x 15-17calories). If you are gaining more than 2lbs a week you are probably putting on more fat than you want, so simply reduce cal until you are gaining 1-2lbs a week. Got it?

limjoohong
11-19-2008, 01:34 AM
Id probably rethink your split. Something like

Squat
Bench
Row

DL
OH Press
Pullup

Hang Clean
Front Squat
SLDL

^^That will tear you up and I promise you will get better results

Also, on caloric intake- if you weigh 150lbs then I would start your Bulk cals between 2300 and 2500 (BW x 15-17calories). If you are gaining more than 2lbs a week you are probably putting on more fat than you want, so simply reduce cal until you are gaining 1-2lbs a week. Got it?

Hi ZenMonkey,

Thanks for the suggestion! Will cut down my calorie intake to 2300-2500 as suggested..

I have always been thinking about my split. Thanks for suggesting that new split. What's the no of sets and reps that you would recommend for that?

nbernstein
11-19-2008, 02:25 AM
good effort, keep it up

limjoohong
11-19-2008, 02:36 AM
good effort, keep it up

thanks nbernstein!!

but i reckon that i should slow the bulking process down by eating less as im gaining more fat than muscle now.. and i will think about the suggestion given by ZenMonkey above =)

limjoohong
11-20-2008, 01:59 AM
Yesterday's workout:

Pull ups BW 3x8
Lat pull 50kg 3x8
Seated row 55kg 1x8, 57.5 1x8, 60kg 1x8
Vertical traction 75kg 3x8

Yesterday's diet
Breakfast - Berry, milk, oat, protein powder shake (400, 24g)
Snack - seeds and nuts (250, 10g)
Lunch - chicken sandwich (500, 15g)
Snack - oat biscuits, sliced turkey thigh and ham (300, 30g)
pre and post workout - weight gain shake (800, 40g)
dinner - tuna pasta (400, 25g)
pre-bed - protein shake with milk (100, 24g)

total calorie intake = 2750kcal
total protein intake = 168g

weight = 75kg

limjoohong
11-20-2008, 06:30 AM
today's gonna be my rest day..

diet so far

breakfast - milk/oat/berries/protein shake (400, 24g)
snack - seeds and nuts (250, 10g)
lunch - chicken wholemeal sandwhich (500, 15g)
snack - chicken slices (175, 36g)
snack - 1 L of skimmed milk (350, 34g)
snack - protein shake (100, 24g)
dinner - prawns, eggs, brown rice, vege (500, 30g)
pre-bed - protein shake (100, 24g)

total calorie intake = 2375
total protein intake = 197g

limjoohong
11-21-2008, 05:03 PM
diet was bad today

breakfast - oat/milk/banana/protein shake (400, 24g)
snack - nuts and seeds (200, 10g)
no lunch as was in clinic for medical check-up
snack - soup and bread (dunno what calories and protein qty)
dinner - rice/prawn/eggs (500, 25g)
pre-workout shake (300, 30g)
post workout shake (300, 30g)
pre-bed snack (200, 30g)

total calorie intake = 1900kcal (skipped lunch due to medical checkup)
total protein intake = 149g

workout

bench press 55kg 4x12
(superset) barbell row 40kg 4x12

military press 30kg 4x9
(superset) pull up BW-10kg 4x9

barbell curl 25kg 4x10
(superset) dips BW 4x12

superset and high volume to lean down..

limjoohong
11-23-2008, 12:56 PM
yesterday's workout

bike 10mins
rowing 10mins
running 10mins

abs - cable crunch 30kg 3x12
abs - hanging leg raise 3x12

limjoohong
11-23-2008, 12:58 PM
today's workout

squat
20kg 1x20
40kg 1x15
60kg 1x12
70kg 1x10
75kg 2x5

leg curl 55kg 4x10
(superset) leg extension 50kg 4x10

limjoohong
11-24-2008, 03:07 PM
today's diet

breakfast - oat, milk, protein powder, banana
snack - low fat yogurt, peanuts, apple
lunch - chicken sandwich
snack - ham 100g, 3 oat biscuits
dinner - brown rice, spinach, salmon
pre-workout - protein shake
post workout - protein shake
pre-bed - protein shake with milk

today's workout
bench - 60kg 4x10
superset barbell row - 45kg 4x12 (record)

shoulder press - 20kg 1x10, 18kg 3x10
superset vertical traction - 80kg 4x8

barbell curl 25kg 4x10
superset rope pulldown 22.5kg 4x10

bit shattered, maybe falling sick =(

limjoohong
11-26-2008, 01:24 AM
rest day yesterday..

legs:

squats
60kg 1x12
70kg 1x10
72.5kg 1x8
72.5kg 1x5

leg extension
50kg 3x12

leg curl
55kg 3x12

abs:

crunch 3x12
reverse crunch 3x12

limjoohong
11-28-2008, 04:38 PM
rest day yesterday..

today's workout

deadlift
80kg 1x12
90kg 1x10
90kg 1x10
92.5kg 1x8

military press
30kg 1x12
32.5kg 3x10
superset pull up
bw 1x8
-5kg 2x12
-10kg 1x12

limjoohong
11-30-2008, 04:01 PM
rest day yesterday.. cardio and abs today
10mins bike
10mins rowing
10mins running

crunches 3x12
reverse crunches 3x12

limjoohong
12-02-2008, 01:27 AM
workout yesterday

bench press 50kg 1x12, 60kg 3x8
superset with barbell row 45kg 4x12

incline bench 22kg 4x6

military press 32.5kg 4x8
superset with pull ups 1x8 BW, 3x12 BW-10kg

rope pulldown 22.5kg 3x8
superset with barbell curl 25kg 3x8

limjoohong
12-04-2008, 04:13 AM
2/12/08
10mins bike
10mins row
10mins run
cable crunches 30kg 3x12
hanging leg raise 3x12

3/12/08
squats 60kg 1x12, 70kg 4x6
leg press 100kg 4x8
leg extension 55kg 4x12
superset leg curl 57.5kg 4x12

4/12/08
10mins bike
10mins row
10mins run
crunches 3x12
reverse crunches 3x12

limjoohong
12-05-2008, 02:11 PM
5/12/08

deadlift
82.5kg 1x10
92.5kg 2x8
95kg 1x7 PR

military press
30kg 1x10
32.5kg 1x8
35kg 2x8 PR
superset vertical traction
82.5kg 4x8 PR

shoulder press machine
40kg 3x8 drop set

lateral raise
10kg 3x8

limjoohong
12-08-2008, 01:43 AM
6/12/08 - rest day


7/12/08
bench press 60kg 4x8
incline dumbell press 24kg each side 4x6
fly 14kg 4x8

dumbell curls 14kg 4x8
tricep dips 3x12
rope pulldown 22.5kg 2x12


8/12/08
bike 10mins
row 10mins
treadmill 10mins

crunches 3x12
reverse crunches 3x12

limjoohong
12-10-2008, 05:14 AM
9/12/08

squats
60kg 1x12
70kg 2x10
72.5kg 1x6, 1x5

leg press
100kg 1x10
110kg 1x8
100kg 1x8
110kg 1x6

leg extension 55kg 4x8

leg curl 57.5kg 4x8

bicep curl 14kg 4x10

tricep dips BW 4x12

limjoohong
12-11-2008, 02:05 AM
10/12/08

bike 10mins
row 10mins
run 10mins

cable crunch
30kg 1x12
32.5kg 2x12
35kg 1x12

hanging leg raise 4x12

limjoohong
12-14-2008, 02:42 PM
11/12/08

bench press 17.5kg 4x10
bentover row 40kg 4x12

shoulder press 16kg 4x12
pull ups -10kg 4x12

tricep dips 4x12
barbell curl 20kg 4x12


12/12/08 and 13/12/08
rest day


14/12/08

deadlift
60kg 1x12
80kg 1x10
92.5kg 2x8

shoulder press
30kg 1x12
32.5kg 1x10
35kg 2x9

superset pull ups
-10kg 4x12

limjoohong
12-17-2008, 03:26 AM
15/12/08 rest day

16/12/08
bike 10mins
run 10mins
crunches 3x12
hanging leg raise 3x12
swim 10mins

limjoohong
12-18-2008, 07:47 AM
17/12/08

squats
60kg 1x12
70kg 1x10
72.5kg 1x6
72.5kg 1x7

leg press
100kg 1x10
110kg 1x8
120kg 1x6
120kg 1x6

leg extension
55kg 4x8

leg curl
57.5kg 4x8

barbell curl
25kg 4x12

rope pulldown
22.5kg 2x12
25kg 2x10

limjoohong
12-19-2008, 03:44 AM
18/12/08

bike 10mins
run 10mins

cable crunch
30kg 1x12
32.5kg 1x12
35kg 1x12
37.5kg 1x12

hanging leg raise 3x12

limjoohong
12-20-2008, 09:43 AM
19/12/08

bench press
17.5kg 2x12
20kg 1x6
20kg 1x5

incline dumbell
22kg 2x8
20kg 1x8

fly
10kg 2x10
12kg 1x8

lateral raise
10kg 2x12

rope pulldown
22.5kg 1x12
25kg 2x8

limjoohong
12-22-2008, 03:04 AM
21/12/08

deadlift
60kg 1x12
80kg 1x10
90kg 1x8
95kg 2x6

shoulder press
30kg 1x12
35kg 1x10
37.5kg 2x8 PR

superset pullups
BW - 5kg 4x12

lateral raise
10kg 3x12

dumbell curl
14kg 4x8

superset rope pulldown
25kg 4x8

limjoohong
12-22-2008, 02:54 PM
22/12/08

bench press
60kg 5x5 (PR)

incline dumbell
24kg 5x5

incline fly
14kg 3x8

tricep dips
BW 4x8

superset lat pull
40kg 1x8
45kg 1x8
50kg 1x8
55kg 1x8

rope pulldown
25kg 2x12
27.5kg 2x8

superset barbell curl
30kg 4x5

ELmx479
12-22-2008, 03:37 PM
Looks like your making a good effort but if your starting at 150lbs I would change your workout a bit. Stick with putting all your effort into compound only lifts. Good luck man..