Xfinho-oneX Posted January 1, 2012 Share Posted January 1, 2012 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 musclesbecause of holidays today i just did some abs. crunches4 sets - 15 repsside crunches4 sets - 15 repsjack knife crunches4 sets - 15 reps and in the end, did some planki hope that this "5x a week" challenge helps me get in line with my training... Link to comment Share on other sites More sharing options...
Xfinho-oneX Posted January 3, 2012 Author Share Posted January 3, 2012 today was chest-triceps day .CHEST.bench press4sets-15repsincline bench press 15-15-12-8decline bench press (dumbbell)4sets-15repsstanding fly (cable)4sets-15repspec fly machine4sets-15reps .TRICEPS.rope pushdown15-15-12-8overhead triceps extension seated (dumbell) 15-15-15-12triceps extension overhead (cable)4sets-15repsbench dips12-8-8 and 30 minutes of cardio Link to comment Share on other sites More sharing options...
Xfinho-oneX Posted January 5, 2012 Author Share Posted January 5, 2012 tuesday was traps and shoulder day .SHOULDER.front lateral raise (dumbbell)15-15-12-8front raise alternating (dumbbell)15-15-12-8arnold press3sets-15repsshoulder press (lever)3sets-15reps .TRAP.upright row4sets-15repsdumbbell shrugs3sets-20reps and 30 minutes on treadmill Link to comment Share on other sites More sharing options...
Xfinho-oneX Posted January 5, 2012 Author Share Posted January 5, 2012 yesterday, legs .LEGS.hack machine4sets-15repsleg press4sets-15repsleg extension15-15-12-10standing leg curl15-15-12-12seated leg curl15-15-12-8 .CALVES.seated calf press 4sets-20repsstanding calf raise (lever)4sets-20repsseated calf raise4sets-15reps Link to comment Share on other sites More sharing options...
Xfinho-oneX Posted January 5, 2012 Author Share Posted January 5, 2012 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... Link to comment Share on other sites More sharing options...
C.O. Posted January 20, 2012 Share Posted January 20, 2012 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 Link to comment Share on other sites More sharing options...
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