Lift Heavy Stuff

[whey2good]

Hey Team!

Been a long time lurker of this site and now its time for me to start a journal to track my progress etc.

Stats:

19

6 Foot

85kg

Bf (Not Sure) ttached a Pic so you can judge.

Been training seriously since start of 08.

Supps:

ON 100% Whey

San Fierce

Balance Multi Vit

Diet:

M1 : Oats + Shake

M2: Chicken + Brown Rice

M3: Chicken + Brown Rice

M4: 2 Scoops Whey + 20g Dextrose (Post Workout)

M5: Meat + Veges (Family Dinner)

M6: Whey + Milk

Goals:

To reach 90 kgs Ripped 8)

Monday 3rd November - Biceps/Abs

- BB Curls 37.5kg 3/10

- Single Arm Cable Curls 25kg 3/10

- Preacher Curl 25kg 3/10

- Decline Crunches + Medicene Ball 3/15

- Roman Chair Leg Raises 3/15

[soundsgood]

Hi Whey2good

Looks like youve been putting in some good workouts and got your diet sorted. Whats your split like? IE Day 1: BICEPS, Day 2:LEGS etc.

Seeing as you're arms over your stomach in the pic you cant get the best gauge but you're looking pretty lean. Somewhere maybe 10-12% which is pretty good

[Luigi]

good goal you have

yea as said above whats your split like coz that first day bicep/abs looks ummm very not good lol.

how big are your portions in your diet ?

[biggurl27]

Hey and welcome. Nice to see a new journal and some good goals you have there.

[whey2good]

Cheers for the warm welcome.

I tend to just listen to my body and train what is feeling 'Fresh' usually 3 - 4 times a week always teaming up different body parts.

Usually ends up being

Chest / Bis

Rest

Legs/Tris

Back

Rest

Calves/Shoulders

6-8 reps for Bench/Squats followed by 10-12 reps of lighter weight

10 - 12 reps for isolation exercises.

[Luigi]

hmm ok odd split but if its working good then dont change it.

[whey2good]

WEDNESDAY 5TH NOVEMBER

CHEST/TRICEPS

Bench Press :

60kg x 10

80kg x 8

70kg x 8

Incline Bench :

40kg x 10

50kg x 10

55kg x 10

Incline DB Flys :

15kg x 10 x 4

Dips :

BW x 8

BW + 5kg x 8

BW + 10kg x 8

BW x 8

Skull Crushers :

27.5kg x 8

30kg x 8

27.5kg x 8

27.5kg x 8

Notes :

Overall good workout plenty of energy most likely due to San Fierce - Love that stuff!

[biggurl27]

Looks like a good w/o, nice work :wink: