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...

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

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

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

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...

well done. youre looking really great, tiiiti. congrats!

thank you!

thanks daniela. nice to meet you. i took a look, and guess i shall enjoy here. i know sao paulo, but not campinas. i mean, i only know viracopos airport. lol.

and despite im a newbie, welcome eduardo.

is nice to see more people from here.

hey people. my name is robson, but my friends call me finho. im from Salvador. BA, a city

at northeast of brasil. i've been vegan for 10 years now, and a couple months ago i began

to workout. one of my main reasons, is that i down usually see a lot of guys around here,

living a vegan lifestyle, and who also look healthy. i mean, most of them are like skinny, pale

guys / girls, who always look like they're tired the whole time.

in these 10 years of veganism, i met maybe 4 or 5 guys who look the opposite, and that

become some kind of model for me.

and now, i wanna be that model myself. not only for me, but for others.

ill take some photos of myself now, for you to see, and as soon as i begin to notice

some changes, im gonna take some new photos ans post them here.

love to hear about that forum and that vegan bodybuilding community. i guess you guys

can help me with a lot of my questions and doubts.

and btw, sorry in case my english is not that good.

thats' it for now

finho