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 Post subject: Finho's training journal
PostPosted: Sat Dec 31, 2011 11:31 pm 
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Finch
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Joined: Thu Mar 10, 2011 9:20 pm
Posts: 9
Location: Salvador BA / Brasil
so, this is my first training journal published in a forum. im 31 years old, 1.75m tall, 82 kgs, trying to get rid of some fat and getting my six pack.
in a future not so far (i hope) ill start bulking up and get some muscles
because of holidays today i just did some abs.

crunches
4 sets - 15 reps
side crunches
4 sets - 15 reps
jack knife crunches
4 sets - 15 reps

and in the end, did some plank
i hope that this "5x a week" challenge helps me get in line with my training...


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 Post subject: Re: Finho's training journal
PostPosted: Mon Jan 02, 2012 8:48 pm 
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Finch
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Joined: Thu Mar 10, 2011 9:20 pm
Posts: 9
Location: Salvador BA / Brasil
today was chest-triceps day

.CHEST.
bench press
4sets-15reps
incline bench press
15-15-12-8
decline bench press (dumbbell)
4sets-15reps
standing fly (cable)
4sets-15reps
pec fly machine
4sets-15reps


.TRICEPS.

rope pushdown
15-15-12-8
overhead triceps extension seated (dumbell)
15-15-15-12
triceps extension overhead (cable)
4sets-15reps
bench dips
12-8-8

and 30 minutes of cardio


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 Post subject: Re: Finho's training journal
PostPosted: Thu Jan 05, 2012 10:19 am 
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Finch
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Joined: Thu Mar 10, 2011 9:20 pm
Posts: 9
Location: Salvador BA / Brasil
tuesday was traps and shoulder day

.SHOULDER.
front lateral raise (dumbbell)
15-15-12-8
front raise alternating (dumbbell)
15-15-12-8
arnold press
3sets-15reps
shoulder press (lever)
3sets-15reps

.TRAP.
upright row
4sets-15reps
dumbbell shrugs
3sets-20reps

and 30 minutes on treadmill


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 Post subject: Re: Finho's training journal
PostPosted: Thu Jan 05, 2012 10:38 am 
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Finch
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Joined: Thu Mar 10, 2011 9:20 pm
Posts: 9
Location: Salvador BA / Brasil
yesterday, legs

.LEGS.
hack machine
4sets-15reps
leg press
4sets-15reps
leg extension
15-15-12-10
standing leg curl
15-15-12-12
seated leg curl
15-15-12-8

.CALVES.
seated calf press
4sets-20reps
standing calf raise (lever)
4sets-20reps
seated calf raise
4sets-15reps


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 Post subject: Re: Finho's training journal
PostPosted: Thu Jan 05, 2012 10:41 am 
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Finch
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Joined: Thu Mar 10, 2011 9:20 pm
Posts: 9
Location: Salvador BA / Brasil
today is my day-off, that's why i got some time to update my log. lol.
just some aerobics for today.
30 minutes on treadmill.
and in the evening planning some crunches...


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 Post subject: Re: Finho's training journal
PostPosted: Fri Jan 20, 2012 3:34 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3212
Sounds like you are off to an outstanding start to your training journal. Brazil! That's on my top places to visit in the world that I haven't been to yet. I'm hoping the lottery for world cup treats me well and that I will be down there in 2014. This forum is so international is dope.

-Dylan


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