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michael581

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Finally decide to do one these. Little bit about myself i'm 18, 174cm and 71kgs. I've been going to the gym since 2005. Gain heaps of muscle in the first 6 months then lost motivation and its been on and off ever since. Gained fat loss muscle and now starting from scratch.

Sun 25 February -

Chest and Biceps Day

Warmup: 5min Stationary Bike

Biceps -

BB Curl 10x13.5kg, 8x25.5, 7x25.5,7x25.5

SeatedAlt DB Curl 16x8.5kgs, 10x11, 14x11, 12x8.5

Incline Alt DB Curl 16x6kgs, 14x8.5, 12x8.5, 10x8.5

Alt X-Body Hammer Curl 16x8.5kgs, 16x8.5, 16x8.5

Concentration Curls 10x6kgs, 8x7

Chest-

DB bench press 8x13kgs, 8x16, 6x18.5

Incline DB Bench Press 8x16kgs, 7x16, 7x16

Decline DB Flyes 8x8.5kgs, 8x8.5, 8x8.5

Butter Fly/Pec Dec machine 8x40, 7x40, 7x40

Warmdown: 10min Speed Ball

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Biceps -

BB Curl 10x13.5kg, 8x25.5, 7x25.5,7x25.5

SeatedAlt DB Curl 16x8.5kgs, 10x11, 14x11, 12x8.5

Incline Alt DB Curl 16x6kgs, 14x8.5, 12x8.5, 10x8.5

Alt X-Body Hammer Curl 16x8.5kgs, 16x8.5, 16x8.5

Concentration Curls 10x6kgs, 8x7

Chest-

DB bench press 8x13kgs, 8x16, 6x18.5

Incline DB Bench Press 8x16kgs, 7x16, 7x16

Decline DB Flyes 8x8.5kgs, 8x8.5, 8x8.5

Butter Fly/Pec Dec machine 8x40, 7x40, 7x40

Quite intresting weight increments, keep it up.

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Was pretty sick yesterday and didnt have much to eat.

Tuesday 27 Feb

Back and Triceps Day

Warmup:5min treadmill

Back-

Seated Row 10x9plates, 10x9, 10x9

Lat Pulldown 10x18, 10x46, 6x48, 6x48

Pec Dec Reverse 8x26, 8x26, 6x26

1 arm Db Row 10x13kgs, 10x 16, 8x18.5, 8x18.5

BB Row 6x30kgs, 6x30, 6x30

Triceps-

Dips 5, 4, 6 (real bad i know...)

Skull Crusher 8x10kgs, 8x15, 6x15, 6x15

Triceps Db Kickback didn't do

Triceps Cable Pushdown 6x36, 6x36, 7x36

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Fri 2nd March-

Legs and Shoulders Day

Warmup:5min Treadmill

Legs-

Leg Extension 10x78, 9x84, 9x84

Leg Curl 10x36, 10x36, 10x36

Leg Press 10x120kgs , 10x140, 10x160, 10x180

Squat 6x60kgs , 8x60(machine), 6x60, 6x60

Calf Raise 10x112, 10x135, 10x135

Shoulders-

Shoulder Press 10x3 plates, 8x6, 7x6, 3x6

Db Shoulder Press 6x13.5kgs, 5x13.5, 6x13.5

Side Lateral Raise 10x6kgs, 10x6, 7x6

Military Press 5x30kgs, 5x30, 5x30

Overall I felt disappointed when it came to the free weight major exercisers. Didn't feel use to them and balancing them right.

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Mon 5th March-

Chest and Biceps Day

Warmup:5min treadmill

Chest-

Butterfly 10x40kgs, 8x54, 5x54

Db Bench Press 8x18.5kgs, 8x 18.5, 5x18.5

Incline Db Press 8x16kgs, 7x16, 4x16

Decline Db Flyes 8x8.5kgs, 8x8.5, 8x8.5

Biceps-

BB Curl 10x20kgs, 6x25, 6x25, 6x25

Seated DB Curl 11x11kgs, 10x11, 10 x11

Incline DB Curl 16x6kgs, 12x8.5, 12x8.5, 12x8.5

X-Body Hammer Curl 16x8.5kgs, 16x8.5, 12x8.5

Concentration Curls 8x7.5kgs, 7x7.5

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Sat 11th Mar

Back and Triceps Day

Warmup:5min treadmill

Back-

Seated Row 10x9plates, 10x10, 8x11

Lat Pulldown 10x48, 7x54, 8x54

Pec Dec Reverse 4x26, 4x26, 4x26 (last exercise so was very weak.)

1 arm Db Row 8x18.5kgs, 8x18.5, 10x16

T Bar Row 10x20kgs, 8x30, 6x40

Triceps-

Dips 8, 8, 6

Skull Crusher 10x10kgs, 7x15, 6x15, 5x15

Triceps Db Kickback 10x6kgs, 9x6, 8x6

Triceps Cable Pushdown 3x24, 3x24, 3x24

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Mon 12th Mar

Warmup:5min Treadmill

Legs-

Leg Extension 10x84, 84, 84

Leg Curl 10x36, 10x42, 10x42

Leg Press 10x160kgs , 8x200, 8x200, 6x200

Squat 8x40kgs , 8x60, 8x60, 6x70

Calf Raise 10x135, 135, 135

Shoulders-

Shoulder Press 10x6plates, 10x7, 9x7

Db Shoulder Press 8x13.5kgs, 8x13.5, 5x13.5

Side Lateral Raise 10x6kgs, 10x6, 9x6

Military Press 3x30kgs, 2x40 (really tired as last exercise = poor reps)

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Hey michael 6ef12e2f.gif

Nice work with the leg training.. I don't know how you find the energy to do squats as your last quad exercise though pirate.gif

And how does the yoga fit in with your training? Is it for flexibility/core? I've never tried it myself... :oops:

Yeh I'm thinking of shuffling my workout around so i got more energy to do the big exercises. Also drinking Leppin which is kinda like powerade during workout for more energy towards the end.

The yoga improves my flexibility and also i think its good for stretching my muscles between workout days. Don't get sore that often anymore.

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