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Old 05-04-2014, 09:15 PM   #1
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bbIdiot's log

Hello. Create this thread in hope to continue motivating myself and progress my journey.

My routine

Push
- Bench press
- Overhead press
- Bench dips

Pull
- Deadlift
- Rows
- Bicep curl

Leg
- Squat
- Calf raise
- Crunches

8-10 reps range for all exercises except calf raise which will be 15-20. Total 50 reps.

Day 1: Leg
Day 2: Push
Day 3: Pull
Day 4: Rest
Day 5: Repeat with leg

Height 182cm
Weight 70kg

Tomorrow will be my push day.

--------------------------------

UPDATED on 17 April 2014

Just saw my old 2 photo of last year. This is my fat loss result.

I took around 2 or 2.5 months to lose fat by diet and gym. Left pic was when I didn't gym for long time. I think it was around 3kg - 4kg loss.


Last edited by bodybuildingidiot; 17-04-2014 at 10:23 PM..
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Old 05-04-2014, 09:25 PM   #2
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Supplement
- MusclePharm Assault
- Dymatize Whey
- MusclePharm L-Carnitine Core

Macro
Total calories per day: (70kg x 2.2 x 15) + 300 = 2600 calories
Protein intake per day: 70kg x 2.2 = 154g
Fat intake per day: 70kg x 2.2 x 0.45 = 70g
Carb intake per day: [2600 - (154 x 4) - (70 x 9)] / 4 = 340g
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Old 05-04-2014, 11:11 PM   #3
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You're looking to gain weight and muscle? What are your goals, long term and short term?

Great that you decided to start logging here. Looking forward to see your progress All the best!
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Old 06-04-2014, 08:55 AM   #4
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You're looking to gain weight and muscle? What are your goals, long term and short term?

Great that you decided to start logging here. Looking forward to see your progress All the best!
Yes, gaining muscle. Goal is to be small aesthetic body at 6% body fat, not bodybuilder. Maybe 75kg at 6% body fat.

Thanks.
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Old 06-04-2014, 11:22 AM   #5
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Yes, gaining muscle. Goal is to be small aesthetic body at 6% body fat, not bodybuilder. Maybe 75kg at 6% body fat.

Thanks.
Hmmm. What's an example of a small aesthetic body? You are 182cm, how small and aesthetic can you be?
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Old 06-04-2014, 11:59 AM   #6
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Mp assault never give u blue diarrhea?
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Old 06-04-2014, 12:07 PM   #7
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Hmmm. What's an example of a small aesthetic body? You are 182cm, how small and aesthetic can you be?
www . lane6fitness . com/wp-content/uploads/2012/01/lean-muscles-2.jpg

2.bp . blogspot . com/-XoOlCezkKq0/T93j2pCwqPI/AAAAAAAAAis/2FGA3aBH7M4/s1600/mf+(3).jpg

I can't post images/link. Copy and paste above. like these. I don't want too big. Just nice size that is appealing to girls.

Last edited by bodybuildingidiot; 06-04-2014 at 12:11 PM..
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Old 06-04-2014, 12:09 PM   #8
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Mp assault never give u blue diarrhea?
don't have this problem.
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Old 06-04-2014, 01:46 PM   #9
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Bench press 62.5kg x 8

Overhead press 45kg x 8

Bench dips +10kg x 12
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Old 06-04-2014, 05:04 PM   #10
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only 1 set per exercise?
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Old 06-04-2014, 05:20 PM   #11
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only 1 set per exercise?
that is the highest record. just lazy to write all sets. i had around 6-8 sets per exercise.
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Old 06-04-2014, 05:39 PM   #12
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I am going to cycle bulking and cutting. So I may use 6 weeks bulking and 2 weeks cutting that Layne Norton suggests. I think of trying mcdonald's rapid fat loss. Anyone tried it? Will it make me lose more muscle than normal calories deficit?
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Old 06-04-2014, 09:12 PM   #13
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www . lane6fitness . com/wp-content/uploads/2012/01/lean-muscles-2.jpg

2.bp . blogspot . com/-XoOlCezkKq0/T93j2pCwqPI/AAAAAAAAAis/2FGA3aBH7M4/s1600/mf+(3).jpg

I can't post images/link. Copy and paste above. like these. I don't want too big. Just nice size that is appealing to girls.
Okay. Good luck.
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Old 06-04-2014, 09:29 PM   #14
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just lazy to write all sets.
Might as well don't log
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Old 07-04-2014, 11:13 AM   #15
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Might as well don't log
Sorry, as long as I remember PR so that I can improve my progressive overload.
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