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Ğragons
04-20-2004, 09:29 AM
Well Ill Give Some Stats:

Age: 18
Height: 6'1
Weight: 100kg
BF: 23%
Biceps: 18.5"
Waist: 36"


Been Training For Around 7 months, and seeing as though i used to be 108kg
i got down to around 100 without really eating well. So now id like to get to maybe 85kg, with a small bodyfat count. While ofc continuing to build up muscle wise and maybe then start to get cut.

Well Anyway.

[Monday]

Benchpress(Smith Machine) - 95kg - 8 * 4
Benchpress(Smith Machine - 45 degree angle) - 70kg - 8 * 4

Pec Deck - 60/70/80/95 kg - 8 * 4

Cables - 50kg - 8 * 4

Bench Flys - 2 * 12 - 90kg
Bench Flys - 2 * 12 - 120kg

Bench 30 degree - 120kg - 2 * 6

Bicep Sit Down - 25kg - 4 * 8
Bicep Stand Up - 40kg - 4 * 8

Arm Curl - 20kg - 8 * 4

No Cardio Today - Started To Feel Sick(god knows why)

Ğragons
04-20-2004, 09:39 AM
Tuesday

Shoulder Press - 30/40/50/60kg - 8 * 4
Shoulder Press(Free Weights) - 40kg - 8 * 4

Shoulder Rolls - 30kg - 8 * 4
Shoulder Hold Ups - 30kg - 8 * 4

Lat Machine(Behind Neck) - 45kg - 8 * 8
Lats - Small Handle - 55kg - 8 *4

Lats Bench - 60kg - 8 * 4

10 mins rowing / Walking around 2 miles

iLUDEd
04-20-2004, 09:08 PM
good luck with the weight loss, are you going to be logging your diet?

Ğragons
04-21-2004, 09:12 AM
yeah im trying to stick to the same each day, i know 1750 calories might be a bit small for my weight, but i like to push myself :-)

Breakfast - 4 Egg Whites/Black Coffee/Protein Shake
Mid Morning - 2 Bananas/Water or Milk
Dinner - Tuna/Sweetcorn/Protein Shake/(Maybe Chicken Aswell)

(Workout)

Straight After Workout - Banana/water

Tea - Chicken Breast Or Beef/Black Coffee/Vegetables

Evening - Tuna/Black Coffee

Relentless
04-21-2004, 09:30 AM
1750 is ridiculously low for your bodyweight

your cut will be more effective if you eat more sensibly IMHO

Ğragons
04-21-2004, 09:33 AM
ill see what i feel like after 2 weeks or so, i talked to a few guys at my gym and they said iff u can do it go for it, so i will

Ğragons
04-21-2004, 11:49 AM
Well today i didnt feel like doing legs, because there was to many people in, so i went for chest Again;p

Wednesday

Same As Monday With A little more free weight chest exercises

[Cardio]

5 Mins Rowing - 1400 meters
15 Mins Biking - 4 miles
5 Mins Freerunner - Cant Remember the distance but it got me a sweat on :-)

Ğragons
04-23-2004, 09:38 AM
Thursday

Lat Machine - 45 kg - 8 * 4
Lat Machine(Short Handle) - 60kg - 8 * 4
Lats on Bench - 60kg - 8 * 4

Back Machine - 20/25/30/40kg - 8 *4

Shoulder Press - 25/35/45/60kg - 8 * 4
Shoulder Press(90 degree chair) - 80kg - 8 * 4

Cables(Shouler) - 25/35/45/55kg - 8 * 4

Shoulder Rolls(Bar) - 40kg - 8 * 4 (Forward + Backwards)
Shoulder Rolls(Db's) - 60kg - 8 * 4
Shoulder Shrugs - 60kg - 8 * 4

[Cardio]

10 Min Rowing
15 Min Biking
5 Min Free Run

---------------------------------------------
A M8 of mind asked me to go with him as i was bored so i did

45 Degree Chair(Bench press) - 100kg - 8 * 4
Pec Deck - 60/70/80/90kg - 8 * 4
Cables(Chest) - 50kg - 8 * 4

Smith Machine Bench Press - 20/30/40/ - 8 * 4

Bench press Machine - 40/45/50/60kg - 8 * 4

Ğragons
04-23-2004, 09:42 AM
Friday

Cardio

45 Mins - Bike - 11.5 miles

A Bit of a day off ;-) no weights needed, think ive done enough, will do some Saturday with my legs

Ğragons
04-24-2004, 07:23 AM
Saturday

Well After that biking yesterday, even a big sleep couldnt get me back yo 100% ;-)

so i took it easy

Biked to the gym 20 mins

5 mins - Free Running
5 mins - Running

Biked back 20 mins

i couldnt handle anything else, had a massive sweat on and felt tired so i jsut did a little bit ;-)

i Feel a bit of a tart not doin much tho, so dont bully me ;_)

Ğragons
04-26-2004, 08:37 AM
Monday

Benchpress - Smith Machine - 60/70/80/90 kg - 4 * 8
Benchpress - 45 Degree(Smith) - 30/40/50/60 kg - 4 * 8

Benchpress - Chair(45 degree) - 80/120kg - 4 * 8

Cables - 50/70/90/110 kg - 4 * 8

Pec Deck - 50/60/70/80kg - 4 * 8

Lat(Chest) - 45kg - 8 * 4

Bicep Curl Sit Down - 50kg - 8 * 2
Bicep Curl Stand Up - 70kg - 8 * 4

Arm Curl - 20kg - 8 * 2

Tricep Pull Down - 30/45 kg - 8 * 4
Tricep Pull Down(Rope) - 20kg - 8 * 4

100 Situps

5 mins rowing

Ğragons
04-27-2004, 11:38 AM
Tuesday

Lat Machine(Behind Neck) - 45/50/55kg - 4 * 8
Lat Machine(Short Handle) - 50/55/60/65kg - 4 * 8

Shoulder Press - 50kg - 4 * 8
Shoulder Press(Db's) - 80kg - 4 * 8

Cable Crossover(Shoulders) - 50/70/90/110kg - 4 * 8

Smith Machine(Shoulder Press) - 10/15/20 kg - 4 * 8

15 Mins Cycle
150 sit ups

Ğragons
04-28-2004, 08:23 AM
Wednesday

45 Degree Chair(Bench Press) - 120kg - 4 * 8
Pec Deck - 60/70/80/95kg - 4 * 8

Smith Machine(45 degree) - 70kg - 3 * 8
Smith Machine(Bench Press) - 70kg - 1 * 8

Cable Crossover - 50/60/70/75kg - 4 * 8

Bicep Curl Sit Down - 50kg - 4 * 8
Bicep Curl Stand Up - 60kg - 4 * 8

Bench Press machine - 50kg - 4 * 8
Bench Press machine(small grip) - 55kg - 4 * 8

15 Mins Cycle - 18 mph - 4.5 miles

Ğragons
05-04-2004, 08:03 AM
woops forgot thursday

Thursday

Lats - 50kg - 4 * 8
Lats(Small) - 55kg - 4 * 8

Shoulder Press Machine - 30/40/50/55 - 4 * 8
Shoulder Press Chair - 70kg - 4 * 8

Smith Machine Shoulder Lift - 10kg - 2 * 8

Shoulder Shrug Bar(Rolls) - 40kg - 6 * 8
Shoulder Shrug Bar(Shrug) - 40 kg - 3 * 8

Tricep Pull Down - 40kg - 4 * 8

10 mins Bike Ride
--
5 mins Bike Ride
--
5 mins Bike Ride
--
15 mins Bike Ride

---------------------------

friday/saturday/sunday --> lot of drinking , feel so guilty , wont happen again :-)

Ğragons
05-04-2004, 08:07 AM
Tuesday -> 4th May 2004

Smith Machine Bench Press - 40/55/70/90 kg - 4 * 8
Smith Machine(45 degree) - 40kg - 4 * 8

Bench Press Machine - 45kg - 4 * 8

Bench Press Chair - 70kg/120kg - 4 * 8

Pec Deck - 55/65/76/90kg - 4 * 8

Bicep Curls - 50kg - 4 * 8

50 sit ups

10 mins bike ride - 17mph/3miles

Ğragons
05-05-2004, 08:37 AM
Wednesday -> 5th May 2004

Lat Machine(Behind Neck) - 45 + 60kg - 4 * 8
Lat Machine(Small Grip) - 45 + 60kg - 4 * 8

Shoulder Press - 35/45/55/65/70 - 5 * 8

Tricep Pulldown - 40kg - 4 * 8

Sit Ups - 50
Ab - 50

10 mins Bike, 18mph, 3 miles

Ğragons
05-10-2004, 07:13 AM
Thursday -> 6th May 2004

Bench Press - 75kg - 4 * 8
Bench Press Seat - 90kg - 4 * 8

Pec Deck - 60/70/80/90kg - 4 * 8

Cables - 50kg - 4 * 8

Bicep Curls - 25kg - 4 * 8

Ğragons
05-10-2004, 07:16 AM
Monday -> 10th May

Bench Press(Smith Machine) - 30/40/55/70kg - 4 * 8
Bench Press(45 Degree - Smith) - 20/40kg - 4 * 8

Cables - 25/35kg - 4 * 8

Bench Press machine(Long Grips) - 50kg - 4 * 8
Bench Press machine(Short Grips) - 50kg - 4 * 8
Bencch Press machine Incline - 40kg - 4 * 8

Tricep Pull Down - 30/40kg - 4 * 8
Tricep Pull Down(Rope) - 15kg - 4 * 8

10 mins Eliptical Machine
15 mins Bike Ride