Zack Posted July 28, 2009 Share Posted July 28, 2009 If you truly went to parallel on the 243 pounds squat then I am really impressed. Link to comment Share on other sites More sharing options...
Tasha Posted July 28, 2009 Share Posted July 28, 2009 Great work !!! I love your journal Blueberries are one of my favorite fruits to eat. I could eat a 1000 lbs right now !! LOLWhy am I having images of that little girl on Willy Wonka and the Chocolate Factory pop into my head? Link to comment Share on other sites More sharing options...
fizeek1977 Posted July 29, 2009 Share Posted July 29, 2009 first of all, nice to read your journal and good luck on your progress! Is that picture of you? If so, it's a great picture and you are a beautiful girl!! LOL I'm getting ready to get an inverted bob and bring my hot pink back in woo hoo!!BY THE WAY YOUR BEFORE AND AFTER PICS ARE AMAZING!!! and it answers my above question Link to comment Share on other sites More sharing options...
candyflip Posted August 7, 2009 Author Share Posted August 7, 2009 Omg i haven't posted any workouts in ages now i have to write them all in the same post Lots of biking again, on sunday (2.8.) we made an about 25 km / 15.5 mile journey, but not hc-biking, it took us about 3.5 hours Went to some museums, sat on the seashore, had some coffee... About one hour of forest-biking again on wednesday. Almost went again yesterday, but decided to have a day of resting and made a card for my "god"childs birthday. Oh and i picked 5 kg / 11 lbs of strawberries on an ecological farm on friday (31.7.), yay <3 I think our freezer is now officially full of berries I guess i'm gonna have to dry all the mushrooms i'm planning to pick. Today is cbob3000's birthday and my present for him is a thorough fitness test! I'm going to get my own body composition (fat% etc.) tested at the same time too, so i'll post the results here as soon as i'm able to. On saturday night we're going to rummage through some deserted houses (or similar) with cbob, my bf and her boyfriend, how exciting! I guess we're also gonna have to train on both saturnday and sunday due to only 2 bb-excersises so far this week. Wednesday 29.7.:Barbell bent-over row- 47 kg / 103 lbs * 10 (4 sets)Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)- 40 kg / 88 lbs * 10 (4 sets)Dumbell bench press- 13,5 kg / 30 lbs * 10 (4 sets)Row on cable machine- 35 kg / 77 lbs * 10 (2 sets)- 40 kg / 88 lbs * 8 (2 sets)"Side crunches" on cable machine- 45 kg / 100 lbs- 55 kg / 121 lbs * 10 (3 sets)Worked with my bench: dumbells as low i could get them and then lifted up half-way- 8 kg / 18 lbs * 15- 10 kg / 22 lbs * 10 (3 sets)Upright row on cable machine- 25 kg / 55 lbs * 10 (3 sets)- 30 kg / 66 lbs * 8Crunches n' stuff Friday 31.7.:Biceps, Hammer curl- 8 kg / 17 lbs * 10 (4 sets)Triceps pushdown on cable machine- 30 kg / 66 lbs * 15- 45 kg / 100 lbs * 10 (3 sets)Romanian Deadlift- 20 kg / 44 lbs * 15- 45 kg / 100 lbs * 10 (6 sets)Biceps on Preacher bench- 18 kg / 39 lbs * 15- 23 kg / 50 lbs * 10 (4 sets)Barbell triceps extension- 14,5 kg / 32 lbs * 12 (4 sets)Squats:- 45 kg / 100 lbs * 10- 70 kg / 154 lbs * 10 - 75 kg / 165 lbs * 10 (3 sets)Decline crunches ~40 degrees, reverse crunches Monday 3.8.:Chest fly- 6 kg / 13 lbs * 15- 8 kg / 17 lbs * 10 (4 sets)Seated calf raise- 55 kg / 88 lbs * 12 (4 sets)Hip abduction- 45 kg / 100 lbs * 15- 50 kg / 110 lbs * 10 (4 sets)Declined bench press- Dumbells: 10 kg / 22 lbs * 15- on Smith machine:- 27 kg / 60 lbs * 8 (4 sets)Lunges with dumbells- 13,5 kg or total 27 kg / 29 lbs or 59 lbs * 10 (4 sets)Decline crunches ~40', reverse crunches, hanging leg-raises Tuesday 4.8.:Barbell bent-over row- 47 kg / 103 lbs * 10 (4 sets)Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)- 40 kg / 88 lbs * 10 (4 sets)Barbell bench press- 30 kg / 66 lbs * 10 (4 sets)Dumbell overhead press- 8 kg / 17 lbs * 8 (4 sets)Row on cable machine- 35 kg / 77 lbs * 10 (2 sets)- 40 kg / 88 lbs * 8 (2 sets)Upright row on cable machine- 25 kg / 55 lbs * 10 (2 sets)- 30 kg / 66 lbs * 8 (2 sets)"Side crunches" on cable machine- 45 kg / 100 lbs- 55 kg / 121 lbs * 10 (3 sets)Reverse crunces, bicycle crunches, hanging crunches Link to comment Share on other sites More sharing options...
Zack Posted August 7, 2009 Share Posted August 7, 2009 Romanian deadlifts are the greatest exercise ever. Link to comment Share on other sites More sharing options...
candyflip Posted August 7, 2009 Author Share Posted August 7, 2009 Okay, i went to the body composition test and thought that my body fat% would lie somewhere around 24%, and that it will be nice to verify that so i can slowly lower it to 22%. You can imagine my schock when i got the results: Body type: StandardGender: femaleAge: 22Height: 173 cmClothes weight 0.6kg Result:Weight 63.2kgFat% 17.6 % Fat mass 11.1 kgFat free mass 52.1 kgMuscle mass 49.5 kgTotal body water 26.7 kgTotal body water % 58.1 %Bone mass 2.6 kgBasal metabolic rate 6523 kJ / 1559 kcalMetabolic age 12 yrs Visceral fat rating 1 (that's the lowest possible)BMI 21.1Ideal body weight 65.8 kgDegree of obesity -4.0 Link to comment Share on other sites More sharing options...
candyflip Posted August 20, 2009 Author Share Posted August 20, 2009 Phew, i haven't posted again for AGES! I'm gonna have to write alot again in the same post, because this is the only place where i'm logging my training except for my palm computer. I don't want to end up in the same situation as in may, when my battery died and all of the information was lost (the palm is from like 1998 or something ). I was sick with the flu for some days (still am a bit), so no training on Tursday 13 - Tuesday 18. It was horrible to just sit inside for days and do nothing but sit on the computer or watch movies. I got so bored that i even did a floorplan of our bedroom and livingroom and made "models" of all of the furniture. So i was on the gym yesterday and still a bit sick, but i was really surprised about how easy it was to train regardless of the sickness! I'm not sure if it's just about resting because i also had my first ever pre-work-out shake, it contained:- 0.5 g Acetyl L Carnitine- ~2 g L Tyrosine- 5 g Creatine- ~12 g "OsmoPure" Maltodextrin Btw, i have also started to drink a post-workout shake:- ~30 g Super-Pea Protein Isolate- ~30 g "OsmoPure" Maltodextrin - ~5 g Glutamine In addition, i'm starting to take some Green Tea extract twice a day + Piracetam as soon as i get it from bulkpowders. Other: i'm taking extra magnesium and kalcium for a while because i had some nasty cramps in the front of my shin last week + zinc, b, c, a, e and selenium whenever i remember (just as a precaution, because i expect to get everything i need from my food) As you might see on my logging, i have recently started to do 20 reps with the warming up -weights, this is to improve my muscle endurance. Here's all the training since the last time i logged. I guess i did some bicycling too, but can't remember when.: Wednesday 5.8.Barbell bent-over row- 47 kg / 103 lbs * 10 (4 sets)Pulldown on cable machine with "pro style" lat bar- 40 kg / 88 lbs * 10 (4 sets)Barbell bench press- 30 kg / 66 lbs * 10 (4 sets)Dumbell overhead press- 8 kg / 17 lbs * 8 (4 sets)Row on cable machine- 35 kg / 77 lbs * 10 (2 sets)- 40 kg / 88 lbs * 8 (2 sets)Upright row on cable machine- 25 kg / 55 lbs * 10 (2 sets)- 30 kg / 66 lbs * 8 (2 sets)"Side crunches" on cable machine- 45 kg / 100 lbs- 55 kg / 121 lbs * 10 (3 sets)Reverse crunches, bicycle crunches, hanging crunches Saturday 8.8.Biceps, Hammer curl- 8 kg / 17 lbs * 10 (2 sets)- 7 kg / 15 lbs * 10 (2 sets)Triceps pushdown on cable machine- 30 kg / 66 lbs * 20 (2 sets)- 45 kg / 100 lbs * 10 (3 sets)Romanian Deadlift- 20 kg / 44 lbs * 20- 45 kg / 100 lbs * 10 (5 sets)- 50 kg / 110 lbs * 10Biceps on Preacher bench- 18 kg / 39 lbs * 15 (2 sets)- 20,5 kg / 45 lbs * 10 (3 sets)Dips (but only about halfways, better to do many halfways than to do a couple all the way, imo)- 10 (4 sets)Squats:- 45 kg / 100 lbs * 10- 70 kg / 154 lbs * 10 (2 sets)- 75 kg / 165 lbs * 10 (2 sets)Different cruches Sunday 9.8. Chest fly- 6 kg / 13 lbs * 20- 8 kg / 17 lbs * 10 (4 sets)Seated calf raise- 55 kg / 88 lbs * 12- 55 kg / 88 lbs * 10 (3 sets)Hip abduction- 45 kg / 100 lbs * 15- 50 kg / 110 lbs * 10 (4 sets)Declined bench press on Smith machine:- 22 kg / 49 lbs (the bar) * 10- 27 kg / 60 lbs * 8- 22 kg / 49 lbs * 10 (2 sets)Lunges with dumbells- 13,5 kg or total 27 kg / 29 lbs or 59 lbs * 10 (4 sets)Different crunches Tuesday 11.8.Barbell bent-over row- 47 kg / 103 lbs * 10 (4 sets)Pulldown on cable machine with "pro style" lat bar- 30 kg / 66 lbs * 20- 40 kg / 88 lbs * 10 (4 sets)Barbell bench press- 20 kg / 44 lbs * 20- 30 kg / 66 lbs * 10- 32,5 kg / 72 lbs * 8 (3 sets)Dumbell overhead press- 5 kg / 11 lbs * 20- 8 kg / 17 lbs * 10 (2 sets)- 8 kg / 17 lbs * 8 (2 sets)Row on cable machine- 25 kg / 55 lbs * 20 (2 sets)- 35 kg / 77 lbs * 10 (2 sets)Upright row on cable machine- 25 kg / 55 lbs * 10 (2 sets)- 30 kg / 66 lbs * 8 (2 sets)Different crunches Wednesday 12.8.Biceps, Hammer curl- 5 kg / 11 lbs * 20- 7 kg / 15 lbs * 10 (2 sets)- 8 kg / 17 lbs * 10 (2 sets)Triceps pushdown on cable machine- 30 kg / 66 lbs * 20 (2 sets)- 45 kg / 100 lbs * 10 (3 sets)Romanian Deadlift- 20 kg / 44 lbs * 20- 45 kg / 100 lbs * 12 (4 sets)- 50 kg / 110 lbs * 10 (2 sets)Biceps on Preacher bench- 18 kg / 39 lbs * 15 (2 sets)- 20,5 kg / 45 lbs * 10 (3 sets)Dips (halfways)- 10 (4 sets)Squats:- 50 kg / 110 lbs * 10- 70 kg / 154 lbs * 10 (2 sets)- 75 kg / 165 lbs * 10 (2 sets)Different cruches Wednesday 19.8. Chest fly- 6 kg / 13 lbs * 20- 8 kg / 17 lbs * 10 (4 sets)Seated calf raise- 50 kg / 110 lbs * 10 (4 sets)Hip abduction- 45 kg / 100 lbs * 10 (4 sets)Declined bench press on Smith machine:- 22 kg / 49 lbs (the bar) * 15- 24,5 kg / 54 lbs * 10 (3 sets)Lunges with dumbells- 10 kg / 22 lbs * 10 (2 sets)- 13,5 kg / 29 lbs * 10 (2 sets)Different crunches EDIT: forgot to update one days workout + forgot to mention the new reps. Link to comment Share on other sites More sharing options...
Im Your Man Posted August 20, 2009 Share Posted August 20, 2009 Okay, i went to the body composition test and thought that my body fat% would lie somewhere around 24%, and that it will be nice to verify that so i can slowly lower it to 22%. You can imagine my schock when i got the results: Body type: StandardGender: femaleAge: 22Height: 173 cmClothes weight 0.6kg Result:Weight 63.2kgFat% 17.6 % Fat mass 11.1 kgFat free mass 52.1 kgMuscle mass 49.5 kgTotal body water 26.7 kgTotal body water % 58.1 %Bone mass 2.6 kgBasal metabolic rate 6523 kJ / 1559 kcalMetabolic age 12 yrs Visceral fat rating 1 (that's the lowest possible)BMI 21.1Ideal body weight 65.8 kgDegree of obesity -4.0 that's good why you first thought the f% would be so much higher ? I lolled too at the metabolic age. I guess they should adjust it: your metabolic age is 22; its the other people that have the metabolic age of 80 You're in great shape. Link to comment Share on other sites More sharing options...
candyflip Posted August 21, 2009 Author Share Posted August 21, 2009 that's good why you first thought the f% would be so much higher ? I had been on this cheaper body fat% scale that my friend has, and that said 24,5%. But it's also been some kilos ago, so it might have been accurate then. The first time i went on my friend's scale, it said 33%, and i'd already lost ~10 kilos Link to comment Share on other sites More sharing options...
candyflip Posted September 15, 2009 Author Share Posted September 15, 2009 I just started a food blog, check it out! Link to comment Share on other sites More sharing options...
xjohanx Posted September 15, 2009 Share Posted September 15, 2009 Cool blog, I will def follow it! Red beets are awesome Link to comment Share on other sites More sharing options...
Im Your Man Posted September 15, 2009 Share Posted September 15, 2009 Nice picture on the food blog looks delicious. Link to comment Share on other sites More sharing options...
cubby2112 Posted September 15, 2009 Share Posted September 15, 2009 Nice squats. Link to comment Share on other sites More sharing options...
candyflip Posted September 22, 2009 Author Share Posted September 22, 2009 Now:Chest: 91 cm / 35.8 inWaist: 72 cm / 28.3 inHips: 95 cm / 37.4 inWeight: 65 kg / 143.3 lbs 11.2.2009:Waist: 77 cm / 30.3 inWeight: 72 kg / 158.7 lbs Training:Day 1 (when i joined this forum):Running 1 km / stepper for 5-10 minutesSquats:- 45 kg / 100 lbs * 10,- 60 kg / 132 lbs * 10,- 65 kg / 143 lbs * 10 (2 sets),- 70 kg / 154 lbs * 10Biceps on Preacher bench- 18 kg / 39 lbs * 10 (2 sets)- 25,5 kg / 56 lbs * 8 (3 sets)Triceps pushdown on cable machine- 40 kg / 88 lbs * 10 (4 sets)Seated leg curl in machine- 50 kg / 110 lbs * 15- 60 kg / 132 lbs * 12- 70 kg / 154 lbs * 10 (2 sets)Biceps, Hammer curl- 8 kg / 17 lbs * 10 (2 sets)- 10 kg / 22 lbs * 6 (2 sets)Standing tricep extencion with dumbell- 7 kg / 15 lbs * 8 (4 sets)Leg raises + "hip raises" + twisting crunches with legs doing this cycling-like-motionDay 1 NOW:Squats (as low as i can go):- 50 kg / 110 lbs * 10- 60 kg / 132.3 lbs * 8 (2 sets)- 70 kg / 154.3 lbs * 5 (2 sets)Biceps on Preacher bench- 18 kg / 39 lbs * 15- 20,5 kg / 45 lbs * 10 (3 sets)Triceps pushdown on cable machine- 30 kg / 66 lbs * 20 (2 sets)- 45 kg / 100 lbs * 10 (3 sets)Good mornings- 7 kg / 15 lbs * 10 (4 sets)Biceps, Hammer curl- 5 kg / 11 lbs * 20- 7 kg / 15 lbs * 10- 8 kg / 17 lbs * 10 (3 sets)Dips (halfways)- 10 (4 sets)Romanian Deadlift- 20 kg / 44 lbs * 20- 50 kg / 110 lbs * 10 (4 sets)- 55 kg / 121 lbs * 10 (2 sets)Different cruches Day 2:Running 1 km / stepper for 5-10 minutesChest fly- 6 kg / 13 lbs * 10- 8 kg / 17 lbs * 8 (3 sets)Seated calf raise- 40 kg / 88 lbs * 12 (4 sets)Hip abduction- 45 kg / 100 lbs * 15- 50 kg / 110 lbs * 10- 55 kg / 121 lbs * 8 (2 sets)Hip adduction- 50 kg / 110 lbs * 15- 60 kg / 132 lbs * 15- 65 kg / 143 lbs * 15- 70 kg / 154 lbs * 15Inclined bench press on Smith machine- 22 kg / 48 lbs * 10- 24,5 kg / 54 lbs * 10- 27 kg / 59 lbs * 7 (3 sets)Leg raises + "hip raises" + twisting crunchesDay 2 NOW:Chest fly- 6 kg / 13 lbs * 20- 8 kg / 17 lbs * 10 (5 sets)Seated calf raise- 55 kg / 121 lbs * 10 (5 sets)Pec dec- 55 kg / 121 lbs * 10 (3 sets)- 60 kg / 132 lbs * 10Hip abduction- 40 kg / 88 lbs * 20- 50 kg / 110 lbs * 10 (4 sets)Bench press- 35 kg / 77.2 lbs * 10 (3 sets)- 37,5 kg / 82.7 lbs * 8Walking lunges with dumbells (reps per foot)- 13,5 kg / 29 lbs * 10 (4 sets)Declined bench press on Smith machine:- 22 kg / 49 lbs (the bar) * 15- 27 kg / 59.5 lbs * 10 (4 sets)Different crunches Day 3:Running 1 km / stepper for 5-10 minutesBarbell bent-over row- 47 kg / 103 lbs * 10 (4 sets)Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)- 40 kg / 88 lbs * 10 (4 sets)Dumbell bench press- 13,5 kg / 30 lbs * 10 (4 sets)Row on cable machine- 30 kg / 66 lbs * 10- 35 kg / 77 lbs * 8 (4 sets)Narrow grip pull-ups on cable machine- 40 kg / 88 lbs * 10 (4 sets)Torso rotation machine- 40 kg / 88 lbs * 10 (4 sets)"Side crunches" on cable machine- 45 kg / 100 lbs * 10- 55 kg / 121 lbs * 10 (3 sets)Day 3 NOW:Barbell bent-over row- 32 kg / 70.5 lbs * 20- 49,5 kg / 109 lbs * 10 (3 sets)- 52 kg / 114.6 lbs * 10 (2 sets)Pulldown on cable machine with "pro style" lat bar- 30 kg / 66 lbs * 20- 40 kg / 88 lbs * 10 (3 sets)- 45 kg / 100 lbs * 7Dumbell overhead press- 5 kg / 11 lbs * 20- 8 kg / 17 lbs * 10 (3 sets)- 10 kg / 22 lbs * 8Dumbell bent-over row- 16 kg / 35.3 lbs * 12 (2 sets)- 20 kg / 44 lbs * 10 (3 sets)Upright row on cable machine- 25 kg / 55 lbs * 15- 30 kg / 66 lbs * 10- 35 kg / 77 lbs * 10 (3 sets)Side crunches on cable machine- 45 kg / 100 lbs * 15- 55 kg / 121 lbs * 10 (3 sets)Shrugs- 13,5 kg / 29.7 lbs * 12 (2 sets)- 18,5 kg / 40.8 lbs * 10 (2 sets)Different crunches (emphasis on the obliques) Crunches: sitting on a exercise ball feet anchored parallel to hip and head going below parallel (straight/rotating), combined sit-ups and leg raises (usually with legs straight), reverse vertical leg crunches, occasional bicycle crunches and cable machine crunches, hanging straight knee/leg raise and trying new stuff all the time. Link to comment Share on other sites More sharing options...
candyflip Posted October 8, 2009 Author Share Posted October 8, 2009 I almost lol'd today at the gym because i did some easy math and this was the result:My epic pec-workout contained a total of 19 sets and 187 reps today And i also did all the other stuff: walking lunges, seated calf raises, hip abductions and crunches. I have to admit i feel pretty damn badass! edit: i also counted the reps of the last pec-workout i posted here: 203, haha Link to comment Share on other sites More sharing options...
xjohanx Posted October 8, 2009 Share Posted October 8, 2009 I used to enjoy high volume work outs, specially for the chest. Not that they give much results (for me atleast) but it feels damn good Link to comment Share on other sites More sharing options...
candyflip Posted October 9, 2009 Author Share Posted October 9, 2009 I used to enjoy high volume work outs, specially for the chest. Not that they give much results (for me atleast) but it feels damn good Well i guess they work for me, i can't imagine my pecs growing any faster than this. Like from having no pecs to having bigger pecs than my actual breasts Link to comment Share on other sites More sharing options...
xjohanx Posted October 9, 2009 Share Posted October 9, 2009 Maybe you're on to something. Most girls I know have a really hard time building their chest and we all know that girls 1RM is a whole lot lower than guys in the bench press. I don't know if this has been examined in research but to suggest that we have totally different muscle fibers between the sexes doesn't seem to be that far off. Link to comment Share on other sites More sharing options...
candyflip Posted November 4, 2009 Author Share Posted November 4, 2009 I changed my routine after several weeks of thinking about it, here's the new one! I've got some shoulder-problems + the muscles in my upper back & shoulders end up inflamed all the time. I'm searching for a good physical therapist and hope to get my problems solved. I guess the biggest reasons for this are a) my genes, my mum has sore back muscles all the time too, b) my body isn't able to cope with this much exercise after years and years of no exercise at all. I'm trying to not strain these muscles as much anymore, and that's one of the main reasons for this new routine. I'm also trying to stretch more, and i have some extra time after workouts now for that (i'd never remember to stretch my muscles if i didn't do it at the gym. I know that it doesn't help muscle recovery, but that isn't the reason why i'm doing it). Day 1:Squats (as low as i can go):- 50 kg / 110 lbs * 10 (2 sets)- 60 kg / 132.3 lbs * 8 (3 sets)Good mornings- 7 kg / 15 lbs * 10 (4 sets)T-bar Row on cable machine- 25 kg / 55 lbs * 20- 35 kg / 77 lbs * 15- 40 kg / 88 lbs * 10- 40 kg / 88 lbs * 8Seated calf raise- 55 kg / 121 lbs * 10 (5 sets)Hip abduction- 40 kg / 88 lbs * 20- 50 kg / 110 lbs * 10 (4 sets) Day 2:Chest fly- 6 kg / 13 lbs * 20- 7 kg / 15 lbs * 15- 10 kg / 22 lbs * 9 (4 sets)Declined bench press on Smith machine:- 22 kg / 49 lbs (the bar) * 20- 27 kg / 59.5 lbs * 10 (4 sets)Biceps on Preacher bench- 18 kg / 39 lbs * 15- 20,5 kg / 45 lbs * 10 (3 sets)Shrugs- 13,5 kg / 29.7 lbs * 12 (2 sets)- 18,5 kg / 40.8 lbs * 10 (2 sets)Upright row on cable machine- 25 kg / 55 lbs * 15- 30 kg / 66 lbs * 10 (3 sets)Triceps pushdown on cable machine- 30 kg / 66 lbs * 20 (2 sets)- 45 kg / 100 lbs * 10 (3 sets) Day 3:Romanian Deadlift- 50 kg / 110 lbs * 10 (3 sets)- 55 kg / 121 lbs * 10 (3 sets)Walking lunges with dumbells (reps per foot)- 13,5 kg / 29 lbs * 10 (5 sets)Barbell bent-over row- 32 kg / 70.5 lbs * 20- 49,5 kg / 109 lbs * 10 (3 sets)- 52 kg / 114.6 lbs * 10 (2 sets)Pulldown on cable machine with "pro style" lat bar- 30 kg / 66 lbs * 20- 40 kg / 88 lbs * 10 (2 sets)- 45 kg / 100 lbs * 10 (2 sets)Back extension- 15 (4 sets) Day 4:Biceps, Hammer curl- 5 kg / 11 lbs * 20- 7 kg / 15 lbs * 10 (4 sets)Dips (halfways)- 10 (5 sets)Bench press- 20 kg / 44 lbs * 20- 40 kg / 88 lbs * 8 (4 sets)Pec dec- 55 kg / 121 lbs * 15- 60 kg / 132 lbs * 10 (4 sets)Dumbell overhead press- 5 kg / 11 lbs * 20- 7 kg / 15 lbs * 12 (4 sets) (reduced weights due to problems with my shoulder)Side crunches on cable machine- 45 kg / 100 lbs * 15- 55 kg / 121 lbs * 10 (3 sets) Link to comment Share on other sites More sharing options...
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