bushu_ Member

Thank you !

We all go to the gym to better ourselfs mind and body so you suround yourself with people that have the same goals like you or close enough with that being said there are a few people that dont know when to end the chat and talk way to much holding machines and benches etc or stay on the phone ... Say hello ask haw are…

Cool thanks appreciate all the advice and i will give it a try !!

The program works good for me at the moment im stuck at the food part and do you think i should do more cardio maybe 3-4 time per week ?

Started this one about 3 weeks ago made it myself ! I was training 2 muscle groups before like chest and biceps, back and triceps but i find it better working 1 group of muscle because i can put more pressure and work at a higher intensity

I know iv mightv not spell right some of them i hope you know what i mean :wink:

Legs : squats 4 - 5 sets up to 100 kg 10 reps Lounges with 30 kg vest 5 steps per leg 3 sets Leg extensions on machine 4 sets 10 reps Back legs on machine 4 sets 10 reps Calves 4_6 sets till failure Also i walk after leg workout @ 1 km

Shoulders : dumbell press on 90 * bench 4 sets up to 30 kg 10 reps Lateral raises 10 15 kg 10 reps Front raises dumbells 10 kg 4 sets 10 reps Back shoulders on machine .. dont know haw its called .. 4 sets 10 reps Bar pull up to chin 20 kg 4 sets 10 reps After i finish i do with very small weight a circuit with a bar…

Cardio : football for 1 hour if not im boxing skipping rope

Back : pullups 4 sets 10 8 6 6 Bar row 4 sets up to 70 kg 10 reps Machine pullover 4 sets 10 reps up to 60 kg Dumbells rows 30 kg alternating hands 4 sets 10 reps Pulldown bar 4 sets to failure usualy around 35-40 kg

Chest : bench press 4-6 sets at the moment up to 90 kg 10 reps , incline dumbell 4 sets 30 kg dumbells decline 4 sets 25 kg dubells 10 reps flatbench flys 15 kg 4 sets 10 reps cable cross pulling down 4 sets and then pulling up 4 sets also iv incorporeted the dumbell row on flat bench lately

I follow a program but ur right i dont weight my food and i dont track calories and especialy macros because i dont really know haw ? And if i started weighting the food i woldnt know haw much of this haw much of that i would need ?

Oh and yes once a week i eat chinese like ribs in sauce chicken noodles rice and spring rools ... All fried

Well im 28 1.76m @82 kg On and off lifting since im 18 curently lifting for over a year continuous Monday : chest Tuesday : back Thursday : cardio Friday : shoulders biceps triceps Saturday : legs Sunday : Rest Morning starts with coffee and milk 1 teaspoon sugar then i have my protein shake ( isolate protein frozen fruit…

I am also nee here and im looking to make a lot of fitness fatatics friends !! :)