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etucz
10-04-2006, 11:51 PM
Thanks for checking my thread. Anyway, I am starting to post my workout here so that I can monitor my progress.

My objective: loose my big belly and gain muscles! I am skinny by the way. Hope I can make it before summer of next year probably March 15, 2007.

October - December 2006 - bulking

Jan - March 2007 - cutting/toning

Age : 25
Height: 5'6

Weight: 137 lbs
Bodyfat: 41%
Waist: 36"
Chest: 35.5"
Shoulders:
Arms: 10.5"

Goal: To gain weight and loose my gut

Target date: Before summer of next year (MARCH OR APRIL)
Target Weight: 175
Target Bodyfat: 20%
Target Waist: 28"(I can do this!)
Target Chest:38"

My workout program:

Monday:
Bench Press 5x5
DB Press 3 x12
Deadlift 5x5
One arm DB rows 3x12
Lat Pulldown 3x12
Crunches 3x20

Tuesday
30 mins jogging

Wednesday
Squat 5x5
Calf Raise 3x12
Crunches 3x20

Thursday
30 mins jogging

Friday
Military Press 5x5
One arm overhead 3x12
French Press 3x12
Bent over lateral raise 3x12
Standing BB Curl 3x12
Alternate DB Curl 3x12
Crunches 3x20

Saturday and Sunday:
30 mins jogging


What can you say about my program? By the way, i have a tight budget so i cant take any supplements for now. As you can see, I just started yesterday. Soon, I can post pics of mine every week.

What can you suggest? cut first then bulk or bulk first then cut. I am just concern with my gut, it is really really big.



thanks...

etucz
10-05-2006, 05:39 PM
Yesterday after work, I do 30 minutes of jogging and 15 minute walking.

I also do crunches. 3 sets by 15 reps.

Sidior
10-05-2006, 11:30 PM
nope...

Gl with the journal and your goals though.

etucz
10-06-2006, 01:41 AM
nope...

Gl with the journal and your goals though.


hi, thanks for the reply.. what you mean by Gl ?

I am just starting to workout. after my office work, i will perform shoulder, tricep and bicep.

What can u say about my program? How's your program differ from me?

nhlfan
10-06-2006, 01:44 AM
gl = good luck i believe.

the major difference between my program and yours (i also use a 5x5) is that i do a different one of the big three on each workout day. I squat monday, bench on wednesday, and deadlift on friday

etucz
10-06-2006, 02:06 AM
gl = good luck i believe.

the major difference between my program and yours (i also use a 5x5) is that i do a different one of the big three on each workout day. I squat monday, bench on wednesday, and deadlift on friday


thanks for the motivation. so ur also using the 5x5. anyway, i've attached my pics. I think looking at my pic will give you an assessment on how long will I obtain my desired physique. I'm ectomorph with a very big belly.
hehehehe. - i really mean it. hgehehehehe

this site is really awesome, it keeps me motivated specially for those newbies like me.

is it advisable to take whey protein since i am a newbie?

Clifford Gillmore
10-06-2006, 02:32 AM
Just focus on keeping a good clean diet for the moment, learn about foods, about macro's, what foods you have access too. Good luck!

etucz
10-06-2006, 06:14 PM
I just had my workout yesterday and here it is:

Friday:

Military Press
30 lbs x12
40 lbs x12
50 lbs x 8

Bent Over Lateral Raise
10 lbs x12
10 lbs x12
10 lbs x12

One arm overhead
10 lbs x12
10 lbs x12
10 lbs x11

French Press
10 lbs x8
10 lbs x8
10 lbs x7

Standing BB Curl
30 lbs x12
30 lbs x12
30 lbs x12

Alternate DB Curl
20 lbs x12
20 lbs x12
20 lbs x8

Crunches 3x20

I really feel the pain but it's worthy. hope i can loosen my belly. do you think i need to bulk up or cut? i have 41% body fat but i dont like my body right now, i feel i am very thin with a big belly. im ectomorph by the way....

etucz
10-09-2006, 08:59 PM
10-9-20006

Its Monday and I am done with my chest and back workout.


A. CHEST

Bench Press
40 lbsx5
50 lbsx5
60 lbsx5
70 lbsx5
80 lbsx5

Dumbell Press
15 lbsx12
20 lbsx12
25 lbsx12

Dip
1st set - 8 half dips
2nd set - 7 half dips
3rd set - 5 half dips


B. BACK

Deadlift
90 lbsx5
100 lbsx5
120 lbsx5
150 lbsx5
170 lbsx5

One arm DB Rows
25 lbx12
25 lbsx12
25 lbsx12

C. ABS

Crunches
3 set x 20


**As you can see, I did not do Lat Pulldown since I feel tired after doing those workout.


Can you criticize my chest and back workout? Do I need to change the dips into other chest workout? I really hate dips... what can u recommend?

deeder
10-10-2006, 12:21 AM
Good workouts... There is absolutely no way you are 41% bodyfat try more like mid teens. Bulk!

etucz
10-10-2006, 01:28 AM
thanks deeder. so, do i need to change the dips into DB flyes?

how do i target my inner chest?

etucz
10-11-2006, 05:27 PM
Here's the result of my leg exercises yesterday:

SQUAT

80 lbs x 5
90 lbs x 5
100 lbs x 5
110 lbs x 5
120 lbs x 4

CALVES

100 lbs x 12
110 lbs x 12
120 lbs x 12

etucz
10-12-2006, 08:22 PM
i think i may need to change my chest workout this coming monday to:

close grip bench press - to target inner chest
declined BB press - to target lower chest
inclined DB flyes - to target upper chest.


What you think compared to?
Bench press
DB Press
Dips


Please criticize......

etucz
10-17-2006, 12:34 AM
this is my friday workout:

A. SHOULDERS

Military Press
20 lbsx5
30 lbsx5
40 lbsx5
50 lbsx5
60 lbsx5

Bent over Lateral Raise
15 lbsx12
10 lbsx12
10 lbsx12

B. TRICEP

One Arm Overhead
5 lbs x 12
10 lbs x 3
10 lbs x 4
5 lbs x 12

French Press
10 lbs x12
10 lbs x12
10 lbs x12

C. BICEPS

Standing BB Curl

30 lbs x 12
30 lbs x 12
30 lbs x 12

Alternate BB Curl
30 lbs x 12
30 lbs x 12
30 lbs x 12


Crunches
3 x 20

etucz
10-17-2006, 12:37 AM
my monday workout:

A. CHEST

Bench Press
40 lbsx5
50 lbsx5
60 lbsx5
70 lbsx5
80 lbsx5

Inclined DB Flyes
15 lbs x 12
15 lbs x 12
15 lbs x 12

B. BACK

Deadlift
120 lbs x 5
150 lbs x 5
160 lbs x 5
170 lbs x 5
180 lbs x 5

Lat Pulldown
50 lbs x 12
60 lbs x 12
70 lbs x 12

Crunches
3 x 20

etucz
10-17-2006, 12:39 AM
i think Im gonna change my program a little bit so that I can have 2 workouts per body area. here it goes:

Monday
Chest and Back

Wednesday
Legs and Shoulders

Friday
Triceps and Biceps


Is this a good change? please let me know.....

etucz
10-17-2006, 05:53 PM
I just bought my first supplement - CYTO GAINER!

The taste is really great. Cookies and cream flavor.... Have you tried that one?

etucz
10-18-2006, 05:16 PM
I didnt go to the gym yesterday for my leg exercise. I still experience soreness.

etucz
10-19-2006, 05:55 PM
Im excited to go to the gym later.... hope everything will be fine....

teaturtle
10-19-2006, 08:33 PM
have fun :D