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BANG's journal

BANG

By BANG
in Workout journals

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BANG Member

BANG

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chest

dips

x20

20kgx15

20kgx13

flat db press

30kgx10

30kgx10

30kgx8

incline bb press

30kgx15

40kgx9

30kgx12

30kgx10

30kgx9

incline db flyes

10kgx15

10kgx15

10kgx15

peck deck

3x20/15/13

lying leg curl

3x25/20/20/15

standing leg curl

3x20/20/15

measurements

chest-110cm

bicep-44/43.7cm

4arm-35.5/33.5cm

neck-45cm

waist-85cm

quad-64/62cm

calf-41.5/40cm

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BANG Member

BANG

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thanks!poos n wees.im quite amazed at the progress im making i geuss thats what happens when you go to the gym regularly!lol

yep still boxing only once a week now tho.

overhead db extentions

35kgx15

40kgx12

45kgx10

50kgx7

rope pressdowns

3x12

overhead rope

3x12

bb curls

30kgx22

40kgx10

35kgx12

db curls

15kgx15

17kgx17

20kgx10

22kgx8

hammer curls

22kgx10

15kgx10

10kgx10

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BANG Member

BANG

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squats

40kgx30*

80kgx20

120x13

130kgx15

140kgx3 :( failed and had 2 ditch weight imbarrising owell live and learn

BIT HEAVY TO SOON GONNA KEEP IT TO 100KG FOR A FEW WEEKS GET THE FORM DIALLED IN A BIT MORE QUALITY NOT QUANTITY!!LOL

LEG PRESS

120kgx30

120kgx35

db lunges

3 sets

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BANG Member

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dips

2x37/27

bench

40kgx10/10/10

incline bench

30kgx15/12/12

cable x overs

4x20/15/15/12

lyingleg curls

3x30/25/20

slack day! :shock:

stats:5"9 176cm

87kg

measurements

chest-110.5cm

bicep-44/43.9cm

waist -85cm

quads-64.5/63cm

calfs -41.5/40cm

4arms-35.5/33.7cm

neck -45.5cm

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BANG Member

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thurs

db presses

20kgx21

30kgx9

30kgx10

32kgx9

35kgx8

40kgx2

front raises

12kgx15

17kgx12

17kgx12

lateral raise

10kgx15

10kgx15

10kgx15

rev pek dek

3x20/20/15

rear delt raises

3x20/20/15

seated db shrugs

22kgx20/20

20kgx20

15kgx20

thursday

skull crushers

30kgx22

30kgx15

30kgx12

0verhead db

35kgx15

35kgx9

30kgx9

flat bar pressdowns

3x20/20/20

rope pressdownx2x15/15

single armed rope

2x15/15

db curls -preacher /machine

15kgx20-15

15kgx10-15

15kgx10-15

10kgx12-15

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cardio ran to work and back

weighted dips

20kgx21

20kgx15

flat db benchpress

32kgx12

35kgx10

40kgx8

45kgx6

incline db press

30kgx8

30kgx7

30kgx7

incline db flyes

17kgx10

17kgx9

12kgx10

cable x overs

30x25

30x20

24x20

24x20

lying leg curls

3x25/20/20

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cardio run to and from work

seated calf

20kgx25

30kgx20

40kgx18

standing

full stack

3x15/15/15

pulldowns

4x25/15/12/10

cable rows

3x/20/15/12

db rows

25kgx12/12/12

measurements

chest-111cm

biceps43cm/44cm

waist-84cm

quads-64/62cm

calf-41/39.5cm

4arms-34/35

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cardio ran to and from work 6km

overhead db extn

32kgx15

35kgx10

35kgx8

35kgx8

pressdowns bar

3x15

rope pressdown

3x15

overhead rope extention

3x15

seated db curls

17kgx10

17kgx6

15kgx6

preacher machine

3x15/12/10

what a shit day! :x

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  • 4 months later...
BANG Member

BANG

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shit time to blow the cobwebs of my log! :lol:

starting off easy as dont want to be crippled for work

back

hyp extntions 20/16/13

deadlifts 30kgx15 40kgx12/12

bent over row

30kg rev gripx15

30kg norm x12/12

t bar 35kgx15/15/12

db row 20kgx12/12/12

seted cable 54x12

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jogged down to gym 10 mins

calves and delts

standing raises

64x25

94x20

full stack x15

seated raises

30kgx20

30kgx20

30kgx20

db presses

15kgx20

20kgx15

25kgx10

db laterals

10kgx12/12/12

front raises

10kgx20

12kgx12

12kgx10

jogged home

strength is pretty crap at the mo geuss thats what u get for slacking!

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