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21-04-2008, 12:36 PM
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 #1 (permalink)
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| Join Date: Apr 2008 Location: Cambridge Posts: 35 Rep Power:  |  Markfj's one and only journal :) Well here is what my routine is looking like, please bear in mind I have only just made this and am open to criticism as wells as praise  Mon: Chest: Incline/Decline Bench press Dumbell Flys Pec Deck Shoulders: Machine Shoulder Press Lateral Raise Dumbell Shoulder Raise Tues Quads: Squats Leg Extentions Hamstrings: Leg Curl Calves: Standing Calf Raises 45 mins cardio Wednesday 45 mins Cardio Thursday: Back: Hyperextensions (warmup) Deadlifts Dumbell Bent over row Triceps Lying dumbell Tricep extentions Tricep Extentions Biceps Preacher Curls Dumbell Curls Abs Horizontal Leg raises Hover Friday Taekwon-do Saturday: Taekwon-do Sunday Off Today went to gym, did upper body and here are the weights I was working at, I hope they are not too weak lol Chest: Incline Bench Press: 50kg 3x10 Pec Deck 25kg 3x10 Dumbell Flys 7 kg (cool down) Shoulders: Machine Shoulder Press 22.5kg 3x10 Lateral Raise: 14kg (combined weight) Dumbell Shoulder Raise 14kg (combined weight) ______________________ My Stats Age 21 Height: 5ft 5 (short ass) Weight: 12 stone Goals, 1. Lose body fat 2. Clean Bulk 3. Look good in swimming trunks  |
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22-04-2008, 06:04 PM
| #2 (permalink) |
| Join Date: Apr 2008 Location: Cambridge Posts: 35 Rep Power: | Re: Markfj's one and only journal :) went to taekwon-do, last night too. Well, gym today did legs... need to work on squats, as I had a gym instructor tell me, my technique was wrong and he was guiding me through them... so need some practise (2nd time of doing them) Routine 10 mins warmup Squats (cant count today, but will add them, bit by bit) Leg Extentions : 50kg 3x10 Leg Curls : 50kg 3x10 Leg Press: 85kg 3x10 Calf Raises: 45kg 3x10 12 Mins HIIT Cardio ______________________ My Stats Age 21 Height: 5ft 5 (short ass) Weight: 12 stone Goals, 1. Lose body fat 2. Clean Bulk 3. Look good in swimming trunks Last edited by markfj; 22-04-2008 at 07:19 PM. |
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22-04-2008, 06:37 PM
| #3 (permalink) |
| Illuminati  Join Date: Aug 2005 Location: Nowhere Posts: 2,834 Rep Power:  | Re: Markfj's one and only journal :) whats youre sets and reps bud? ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk  |
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22-04-2008, 07:17 PM
| #4 (permalink) |
| Join Date: Apr 2008 Location: Cambridge Posts: 35 Rep Power: | Re: Markfj's one and only journal :) sorry forgot to post that I am doing 3x10 on everything, thats it what the weight is based on really.. hope that helps ______________________ My Stats Age 21 Height: 5ft 5 (short ass) Weight: 12 stone Goals, 1. Lose body fat 2. Clean Bulk 3. Look good in swimming trunks |
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23-04-2008, 04:19 PM
| #5 (permalink) |
| Join Date: Apr 2008 Location: Cambridge Posts: 35 Rep Power: | Re: Markfj's one and only journal :) Just cardio today... 20 mins treadmill 10 Mins cross Trainer 1500 Meters Rowing machine ______________________ My Stats Age 21 Height: 5ft 5 (short ass) Weight: 12 stone Goals, 1. Lose body fat 2. Clean Bulk 3. Look good in swimming trunks |
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