Finho's training journal

[Xfinho-oneX]

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...

[Xfinho-oneX]

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

[Xfinho-oneX]

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

[Xfinho-oneX]

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

[Xfinho-oneX]

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...

[C.O.]

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