I made this with my uncle two days ago:
the kg's behind the exercise is what I lift on the last set.
incline benchpress 45 kg
dumbellpress 2 X 24 kg
flyes 17 kg
cable crossover 2 x 25 kg
flat benchpress 65 kg
incline pressdowns 25 kg
triceps extensions 12 kg
pulldown rope 15 kg
pressdown 20 kg
Lat pulldown 75 kg
bentover row 75 kg
seated row 55 kg
standing straight arms pulldown 20 kg
halter curls ez 15 kg
hammers 12 kg
dumbell curls turned 15 kg
I lifted that yesterday ...
romanian deadlift 55 kg
leg curl 55 kg x 25
leg extensions 35 kg x 25
seated calf raises 95 kg X 25
standing calf raises 130 kg x 25
incline shoulder press 65 kg
lateral raise 15 kg
bent over lateral raise 15 kg
front raise 15 kg
The kilograms here is what I lifted with the other program. We'll see what I lift tomorrow...
[ 10 - 8 - 6 - 6 on all ]
I could use some help with the program though. Johnathan said I needed to take out some chest exercises. Or at least that's what I understood
I bet he's right, maybe I'm focusing on the beach muscles too much.
I'm 5 feet 8 inches , weigh 74,8 kg now. So I gained exactly 5 kg since I started four months ago. I don't know if that's good or not
My eating program is this ( and I REALLY need to work on that ):
10 am: 2 muesli bowls with soy milk
11 am: piece of fruit orange, kiwi, apple ...
Noon : 6 wheat sandwiches with peanutbutter, nuts, vegan spread etc...
2 pm: some fruit again
4 pm: soy yogurt low in fat + some sandwiches again
from 5:30 pm till 7 pm I'm in the gym !
7:30 pm : falafel, soy, tofu ... 5 potatoes and as much vegetables as possible.
10 pm : some dry wheat bread or nuts