feel free to add advice/comments
my goal is to keep muscle, lose my bodyfat, i can only 2 see abs.
I was pretty consistent for 2mths before having ill effects from redline in which doctor's orders to not work out for 2 weeks. I was vacationing in Maldives last week, hit the gym twice there, then caught a bad cold and resumed working out 12-13.
Age: 32
Height: 6'
Weight: 202
BF%: ~22-23 (8/13/17/21 skinfold results)
12-13-06
11:30-12:30
incline chest dumbbells 30x10,40x10,45x8,50x6
hammer chest incline 140x6,90x8,90x8
incline shoulders 30x10,35x8,35x6
side raises 10x10,10x8,10x8 per arm (yeah i'm weak there)
triceps extensions 30x10,30x8,30x6
bench dips 8,8,8 (body weight)
incline alternating biceps 30x10,30x8,30x8
concetration curl 30x8,30x6
cable xover chest (to stretch) 30x5,30x5 super slow
cable xover arms (to stretch) 30x5,30x5 super slow
12-14-06
off day, super sore
12-15-06
12-1pm
leg press 180x10,180x10,200x8,230x6
leg ext. 90x10,110x8,130x6
leg curl 50x10,60x8,70x6
lower back ext. 90x10,100x8,110x6
pullups 3
lat down 100x10,110x8,120x6
pullups 1
cable row 100x10,110x8,120x6
calf raise standing 195x15,210x15,225x15
calf raise sitting 135x15,135x15 toes out, 135x15 toes in
12-18-06
11:30-12:30
inclince dumbbell chest 10x35,10x40x10x50,6x55
cable xover chest 10x35,8x50,6x60
shoulder press 25x10,35x8,40x8,40x6
side raise 10x10,10x10,10x10
tricep extension 10x25,8x30,6x35
bench dips 10x8x8 body wt
incline bench barbell bicep curls 25x10,30x8,40x6
preacher bench barbell 10x50,8x50,6x50
1 chin up
my goal is to keep muscle, lose my bodyfat, i can only 2 see abs.
I was pretty consistent for 2mths before having ill effects from redline in which doctor's orders to not work out for 2 weeks. I was vacationing in Maldives last week, hit the gym twice there, then caught a bad cold and resumed working out 12-13.
Age: 32
Height: 6'
Weight: 202
BF%: ~22-23 (8/13/17/21 skinfold results)
12-13-06
11:30-12:30
incline chest dumbbells 30x10,40x10,45x8,50x6
hammer chest incline 140x6,90x8,90x8
incline shoulders 30x10,35x8,35x6
side raises 10x10,10x8,10x8 per arm (yeah i'm weak there)
triceps extensions 30x10,30x8,30x6
bench dips 8,8,8 (body weight)
incline alternating biceps 30x10,30x8,30x8
concetration curl 30x8,30x6
cable xover chest (to stretch) 30x5,30x5 super slow
cable xover arms (to stretch) 30x5,30x5 super slow
12-14-06
off day, super sore
12-15-06
12-1pm
leg press 180x10,180x10,200x8,230x6
leg ext. 90x10,110x8,130x6
leg curl 50x10,60x8,70x6
lower back ext. 90x10,100x8,110x6
pullups 3
lat down 100x10,110x8,120x6
pullups 1
cable row 100x10,110x8,120x6
calf raise standing 195x15,210x15,225x15
calf raise sitting 135x15,135x15 toes out, 135x15 toes in
12-18-06
11:30-12:30
inclince dumbbell chest 10x35,10x40x10x50,6x55
cable xover chest 10x35,8x50,6x60
shoulder press 25x10,35x8,40x8,40x6
side raise 10x10,10x10,10x10
tricep extension 10x25,8x30,6x35
bench dips 10x8x8 body wt
incline bench barbell bicep curls 25x10,30x8,40x6
preacher bench barbell 10x50,8x50,6x50
1 chin up