going for a six pack....
Zero2hero2013
Posts: 458
Hey all, im back, had a break from mfp for a few months, also havent beent to the gym either since xmas.
stats 91kg, 6ft 2 36'' waist.
really after making a journal to vent and record what i have been doing.
First off, i have quit smoking.... im 3 days in and going to do this!
mondays session
cardio, 1000m row machine 4.45 mins
dynamic stretching, squats to overhead reach, and twist, and pectoral stretch
bench press
50kgx14, 60kgx10 60x9 60x8 fealt really hard :-(
bent over row
1x15x30kg. 3x10x40kg
incline dumbel chest press
1x10x17.5kg
3x8x20kg
lat pull down
1x87.5x10
1x100x10
1x112.5x10
1x125x5
cable cross overs
3x10x setting 3
russian twists
2x15 x setting 8
7 mins cool down run
lat stretch
pectoral stretch
quads and hamstrings stretch.
stats 91kg, 6ft 2 36'' waist.
really after making a journal to vent and record what i have been doing.
First off, i have quit smoking.... im 3 days in and going to do this!
mondays session
cardio, 1000m row machine 4.45 mins
dynamic stretching, squats to overhead reach, and twist, and pectoral stretch
bench press
50kgx14, 60kgx10 60x9 60x8 fealt really hard :-(
bent over row
1x15x30kg. 3x10x40kg
incline dumbel chest press
1x10x17.5kg
3x8x20kg
lat pull down
1x87.5x10
1x100x10
1x112.5x10
1x125x5
cable cross overs
3x10x setting 3
russian twists
2x15 x setting 8
7 mins cool down run
lat stretch
pectoral stretch
quads and hamstrings stretch.
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Replies
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im guestimating my bf% around 13% and i would liek to drop this down to 8% over the next 8-12 weeks.
tuesdays session
legs aching fro monday... bit of a shock to the system exercising again lol
6 mins rowwing machine, 1380 m
squats
1x15xbar
3x15x40kg
Saggital OHP dumbells
3x8x17.5kg
leg press
2x10x210lbs
1x10x270lbs
frontal plane OHP Dumbells
3x8x17.5kg
Legs curls
3x8x49kg
facepulls
3x10xsetting 8
bike 7 mins cool down
lying quad stretch
lying hamstring stretch0 -
todats training
row machine
13 mins, 3k! major improvement
5 mins incline walking, followed straight into
2 mins running at speed 12 with 1 min walk at speed 5, 12 mins in total.finished on a walk
ab work
ab cradle, 1x20
stabiity ball pull in 1x15
floor crunches with legs on stab ball 1x15
leg raises with stability ball between legs 1x15
floor crunches with legs on stab ball 1x8
3 min speed elipitical
2 min cool down eliptical
fin, 10 min walk to work.0 -
Good luck! Sounds like you're off to a great start, especially with the quitting smoking. By the way, if you can you should really get your hands on Allen Carr's book The Easy Way to Quit Smoking. Google it. It changed everything for me and I've been smoke free for over 3 years now. I was a pack a day smoker for about 14 years.0
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my girlfriends actually got that book :-) havent read it though, im just going to keep focusing on my cardio for the next month, in just 3 days the amount of progress has already given me huge motivation. previously 13 mins continous anything was a no go. but yesterday i actually managed 3km on the row machine which i think is awesome!
pecs aching to day so going ot do a cardio and back work out, smash it people!0 -
todays training,
1km rowing machine, 4 mins warm up,
2x8x100kg deadlift
1x5x120kg
1x3x140kg
nice way to break back into deadlifts
standing cable row
3x8-10xsetting 8
lat pull down
87.7x10
100x10x2
seated row
100x8x2
112.5x8
5 mins incline speed walking
15 leg raised crunches,
15 stability ball leg raisers
30 second plank
10 crunches
(note 10 min walk to and from the gym)0 -
todays training
walk to run, 5 mins total starting at speed 6-upto speed 14 for the last minute
bench press
1x10x50kg
3x10x60kg good form
leg press
1x10x250,310,350,390
incline dumbell chest
3x10x22.5kg
leg curl
3x10x59kg
leg ext
1x10x49kg,1x10x69,1x10x79kg
cable crossovers
1x10xsetting 3
1x10xsetting 4
1x8xsetting 5
reverse cable crossovers (triceps
2x10xsetting 4
1x10xraised leg crunches
1x15xstability ball raises
1x18xstability ball pull ins
1x30 secs plank0 -
todays training
1km rowing machine 4m 18s
1x10x70kg deadlift
3x10x110kg ( slightly too heavy but completed all sets to good form, just killed me after)
bent over row
3x10x50kg very happy considering back fealt broken lol
lat pull down
perfect form
3x10x100lbs
leg curls
3x10x59kg
facepulls
setting 10 x10
setting 12 x10 x 2
bicep curl isolations incline chair
1x10xsetting 12
1x10xsetting 9
1x5xsetting 8 only 30 seconds between sets
eliptical
7 mins
1.7km0 -
bench press
1x10x60kg (warm up very happy)
3x10x65kg very happy, was hard but good form
3x9x65kg
incline dumbell
2x10x25kg
1x5x25kg (tricep felt like they had seized up0 SUPER SETTED 1x3x22.5kg
leg press
3x10x310lbs
shoulder press
3x10x75lbs0 -
lat pull down wide grip, elbows wide as possible
1x10x75lbx
1x10x87.5lbs
1x10x100lbs
2x10x115lbs
single arm bent over row
3x10x30kg
sl cable row
2x10xsetting 10
1x10xsetting 9
widegrip upright row
3x10x30kg
face pulls
1x20xsetting 10
1x10xsetting 12
abs
2x15x leg raised ball crunches
2x15 leg raising ball
1x30 plank
seated row
1x87.5lbx10 follwed by
1x100x10 followed by
112.5x10 no rest between sets0 -
bench press
1x10x55kg
1x10x65kg
1x10x67.5kg
1x10x70kg, very happy with progress
1x5x80kg, very very happy
squats
1x10x20kg bar
1x10x50kg
1x10x60kg
1x10x70kg
1x10x80kg very happy and fealt pretty eay, very suprised
incline chets press db
1x10x20kg
1x10x22.5kg
1x10x25kg heavy but fine from
leg press
1x10x310lbs
2x10x350lbs
ohp
2x10x20kg, shoulders fealt bad and triceps really hurt by this point.0 -
Personal trianing course this weekend had a quick 30 min work out during it on saturday
ohp
3x10x40kg
shoulder shrugs
3x10x60kg
shoulder press
3x10x35kg wide grip
sunday had another session, part of the pt course was to do 1 rep max testing
squats
1x5x50kg
1x3x90kg
1x1x110kg
1x1x140kg, wasnt perfect form but completed it, and very happy too! heaviest i have ever managed
bench press
1x5x60kg
1x3x80kg
1x1x100kg ! heaviest i have ever achieved!
endurance testing
press ups
25 to failure perfect form.
plank
2 mins to failure (needs work)
ab crunches
36 with in a minute, (needs work)
back extensions,
2 mins
a hour later, had around 1.5 hours spare so did anothe work out with a friend.
chest and shoulders :-( lol
bench press
1x10x60kg
1x10x67.5kg
1x10x60kg
incline dumbell press
1x10x17.5kg
1x10x22.5kg
1x10x25kg
pec fly
1x10x8kg mainly for stretch effect
dumbell ohp
1x10x12.5kg
1x10x17.5kg
1x10x22.5kg
close grip bench press
1x8x50kg
2x10x50kg
lying over head pullovers
1x10x17.5kg
2x10x22.5kg
skull crushers
2x10x14kg
1x10x29kg
then i went to pizza hut and ate around 4000 calories :-) hehehehe0 -
back at it again today
did legs and lower back today
squats
1x10x50kg w/up
1x10x70kg
2x10x90kg, very happy with this progress
deadlift
thought i would go a little heavier today
5x110kg
3x140kg
1x170kg was very difficult.
leg curls
1x10x49kg
1x10x59kg
leg extensions
2x10x79kg
row machine
1000 m dash 4 mins0 -
todays training
bench press
1x10x40kg
1x10x60kg
1x10x70kg
1x9x75g
1x10x70kg
1x5x80kg
Incline bench press
1x10x40kg
1x10x45kg
1x10x50kg
1x10x55kg
lat pull down
1x10x75lbs
1x10x100lbs
1x10x125lbs
bicep curls cable
1x10xsetting 4 , 6 , 4 to finish
1x30 crunches0 -
todays training, very random this week but enjoying it lol.
squats
1x10x40kg
1x10x80kg
1x10x90kg
1x10x92.5kg
bench press
1x10x60kg
1x10x70kg
1x8x75kg
1x7x77.5kg
1x4x80kg
incline bench press
1x10x40kg
1x10x50kg
1x6x55kg, fealt bad so stopped here
incline flys
2x10x7.5kg
dips
1x3 fealt bad again stopped
resting shoulders/chest untill m0onday now, 3 sessions every other day.0 -
todays training
5 mins rowing machine 1.2km
bent over rows
1x10x50kg
1x10x60
1x8x65kg
1x10x60kg
lat pull down
3x10x125 was a struggle spine neutral and vertical almost, elbows out to the side.
clean and jerks
6x3 @ 50kg 30 seconds between set
shoulder press machine
1x20x75lbs
bicep curls machine
1x20x75lbs
1x20 raised leg crucnhes
2x15
2x15 leg lifting stability ball
2 mins walk, 2 ins fast jog, 1 min sprint, 1 min walk on tread mill, speed 6- 11-15-70 -
Nice PB's for squat and bench in the PT course.
Being that you are cutting, I'd be including some more lower rep stuff for LBM preservation more often
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doing a 3 day full body routine now.
cardio days ad hoc in between, aiming for 1.1-5lbs a week loss. 10-12 weeks.
todays training
Routine A
tread mill
5 mins, every 1 min increasing speed, 5,7,9,11,13
Pull Ups / Lat pull down
5 pull ups, 10 x125x2 lat pull down
inclne bench press
1x5x20kg, 2x10x50kg
leg press
1x10x325lb , 2x10x350lbs
ohp
1x7x50kg
1x7x45kg
1x7x40kg, neck fealt weird....
bicep curls
1x10x7.5kg
2x10x12.5kg
Russian twists
1x8xsetting 10
2x16 setting 8 ( 8 twists then switching sides and continueing per set)
plank,
1x45 secs left shoulder aching so stopped
crunches
2x15
xtrainer 5 mins
high resistance, (load 50?)
5 mins (88 calories burnt)0 -
hi the past 3 weeks havent been cutting, originally planned to but as i quit smoking i just ate big and trained. just started cutting now. 3 WEEKS POST QUITTING smoking lol0
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todays training
5 mins rowing machine, 1215m
squats
1x10x60
1x10x90
1x10x80
bench press round 1
1x10x60
1x10x70
1x10x75 (very happy with this)
seated row
1x10x100lbs
2x10x150lbs
ohp
1x10x75
2x10x100lbs (fealt a little strained on my neck)
crunches
1x20, 2x15
plank, 1x45
tread mill HIIT
5 mins speed5, 5 mins speed16, total disctance 1.58 km in 10 mins
met my friend and we had a quick bench session again
1x6x80kg
1x1x90kg
1x1x95kg very happy with this,
90 fealt good 95 was not perfect form but 100% me.0 -
did a mini cardio session today
5 mins rowing, 1285m ( very happy)
5 mins incline walking, and then alternating speed 5.5 and 17 for 1 minute intervals upto 20 mins.
20,15,15 ab crunches, 10,10,10 twisting leg raises, jacknife crunches 1x15
8 mins cycling0
