SeventhDay's Log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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SeventhDay
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SeventhDay's Log

#1 Postby SeventhDay » Thu Jul 05, 2012 8:29 pm

Starting a new thread because I am no longer on a juice fast.
I will be doing this all from home, that is why I am am repeating many of the same workouts, and also why I can't
do much for legs besides body weight and some plates.


Feel free to critique my plan, and give me motivation haha :D
I will update with pictures eventually.

Starting Information:
Age:20
Weight: ~ 172 lbs
Height: ~ 5'8.5 - 5'9

Workout Routine:
[ First week is 4x8, then the following week will be 5x5, then 3x12 ]
Mon: Dips, Bent Over Rows, Leg Lifts, EZ-Curls, Shrugs, Squat ( Variation )
Wed: Push-ups, Dumbbell Rows, Military Press, Tricep Extensions, Dumbbell Side Bends, Lunges
Fri: Dips, Bent Over Rows, Lateral Raises, Planks, Hammer Curls, Lunges

Cardio Routine:
Ideally I will be doing HIIT on my off days, as long as my recovery process is not effected to much by it.
Might throw some light jogging in on random days aswell.

Nutrition Plan:
High Carb Low Fat. No oils, very low to no added salt.
Rice, rice, rice, rice, pasta, rice, potatoes, fruits and veggies... more rice.

Goal: Reach single digit body fat percentage for the first time in my life ( except when I blew past it as a child lol )

SeventhDay
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Re: SeventhDay's Log

#2 Postby SeventhDay » Sat Jul 07, 2012 8:29 pm

Wednesday:
4x8 on all exercises

Push-ups @ Bodyweight
Dumbbell Rows @ 35lbs
Military Press @ 30 lbs
Tricep Extensions @ 20lbs
Dumbbell Side Bends @ 35lbs
Also some body weight lunges

Friday:
4x8 on all exercises

Dips @ Bodyweight
Bent Over Rows @ 50lbs
Lateral Raises @ 10lbs
Planks @ Bodyweight
Hammercurls @ 30lbs
For legs I carried my girlfriend around on my back while walking around in flip-flops around the beach haha. ( I threw in a couple squats with her while she was up there lol )

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Re: SeventhDay's Log

#3 Postby SeventhDay » Mon Jul 09, 2012 11:50 am

Monday
5x5 on all exercises

Dips @ Bodyweight
Bent Over Rows @ 70lbs
EZ-Bar Curls @ 35lbsx3, 30lbsx2
Shrugs @ 81lbs ( 5,5,5,5,15 ) I need more weight =\
Leg Lifts + Bicycle Kicks

Also, I'm fasting for the day. Maybe for longer, not sure yet.

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Re: SeventhDay's Log

#4 Postby SeventhDay » Tue Jul 24, 2012 12:29 pm

im still working out, just to lazy to post up info, will do shortly though.

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Re: SeventhDay's Log

#5 Postby C.O. » Mon Jul 30, 2012 3:51 am

Sounds good. There have been a lot of people asking about workouts from home with little equipment. Your journal should be very helpful for everyone who has a chance to look it over. I hope you continue it. Also there is a lot more you can do for legs at home than you think. Dig a little deeper in this site, good, ask some of the other forum members, trust me you aren't as limited as you think.

-Dylan


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