70 kgs before summer

[Jay-X]

hi everyone, this is my first online journal. i'm a 18-yr-old guy (well, i'll be on tuesday) and these are my stats on february 20th 2005:

age: 18 (almost)
height: 176 cm (5'9")
weight: 62,5 kg (137 lbs)
arms: 32,5 cm (12,80")
chest: 83 cm (32,60")
waist: 72 cm (28,35")
thighs: 49 cm (19,20")
calves: 33 cm (13")
forearms: 25 cm (9,90")

i want to reach 70 kgs (155 lbs) before august (preferably before june), mainly improving my skinny legs.

i'm going to post every improvement and exercise in here, thanks to everyone who's going to comment.

by the way, this is how my training is divided:

sunday: legs
monday: chest
tuesday: rest
wednesday: triceps, biceps
thursday: abs, calves, forearms
friday: shoulders, back
saturday: rest

i don't have gym access, so i train at home, since i've got a polyfunctional bench, a barbell, 2 dumbells and lots of weights.

i'm going to post again soon, bye bye!

[ryuage]

good luck with your goals jay

[andy51]

Good luck, do squats

[Jay-X]

Good luck, do squats

thank you guys, i think i'm gonna do squats, but i've got knees problems, so i can't put on much weight

[Jay-X]

sunday training:

squats:
35kg x 20; 40kg x 20; 50kg x 20
haven't reached failure, but my back is aching too much, maybe i'll buy a belt

calf raises:
20kg x 20; 40kg x 20; 44kg x 20
haven't reached failure, because arms were aching

sh1t, but why the fùck am i sentenced to have light bones?

[TTT]

Good work. We've got roughly the same strength, except you're doing more reps.
Good luck with your goals!

[PizDoff]

Wow, and for a moment there I thought this journal was about gaining or cutting 70kgs!
Good luck on your goals though! :D

[Jay-X]

monday's training:


chest

flyes: 14kg x 12; 16kg x 12; 18kg x 8; 19kg x 8
dumbell bench presses: 19kg x 8; 20kg x 8;
pushups: 2 sets of 10 each

[Jay-X]

wednesday's training:

biceps

standing barbell curls: 25kg x 12; 27kg x 8; 28kg x 5; 17kg x 20
standing dumbells curls: 9kg x 15 (reverse); 12kg x 8 (hammer); 12kg x 8 (regular)

had to stop because of raining

[Jay-X]

thursday's training:

calves:

standing calf raises with dumbells (total weight): 44kg x 20; 52kg x 20; 52kg x 20


triceps:

overhead extensions: 8kg x 15
overhead presses: 8kg x 50
lying extensions with dumbells: 16kg x 10
close grip pushups: 20, then i got bored so i quitted:D


today's measurements:

arms: 32 cm
forearms: 26 cm
thighs: 49 cm
chest: 85 cm
waist: 73 cm
calves: 34 cm

[Jay-X]

sunday's workout:


legs

squats: 25kg x 20; 45kg x 20; 55kg x 20; 27kg x 20


calves

calf raises: 25kg x 40; 27kg x 40


delts (missed friday workout due to light injury, done it today)

military presses: 25kg x 10

[Jay-X]

not training since sunday (today is wednesday), since it's too cold outside. anyway, here are my measures:


arms: 31,5 cm
forearms: 26 cm
chest: 85,5 cm
waist: 73 cm
thighs: 49,5 cm
calves: 34 cm

[Jay-X]

sunday workout:



situps on inclined bench: 30 - 30 - 50

standing curls with curved barbell: 25kg x 10; 25kg x 8; 25kg x 12; 30kg x 5;

squats: 25kg x 20; 35kg x 20; 45kg x 20; 50kg x 20; 35kg x 20; 41kg x 20;
calf raises: 25kg x 40; 35kg x 40; 45kg x 40; 41kg x 40;

[Jay-X]

arms: 31 cm
forearms: 25,5 cm
thighs: 50 cm
chest: 87 cm
waist: 73 cm
calves: 34 cm

looks like the only one that improved has been the chest, while the others went down, lol:D well, whatever, most probably it's because i've been ill last week and i didn't train (though i ate quite big... boh) or even more probable it's that i can't measure myself in the proper way:D

[Jay-X]

monday workout:



bench presses: 45kg x 12; 49kg x 9; 51kg x 6; 51kg x 6; 49kg x 6; 45kg x 6;

sit-ups on declined bench: 30 - 40 - 30

[Jay-X]

standing curls with EZ barbell: 25kg x 10; 27kg x 10; 29kg x 4; 21kg x 1, 2, 3, 4, 5, 6, 7, 8; 19kg x 9; 15kg x 10; i'm completely sore!

weighed crunches on inclined bench: 4kg x 30;

bench presses with barbell (close grip): 35kg x 12; 45kg x 7; 50kg x 5; 53kg x 2;

[Jay-X]

thursday workout

squats: 31kg x 20; 35kg x 10; 45kg x 10; 50kg x 10; have to stop because the spine hurts BADLY

weighed situps on inclined bench: 10kg x 20; i'm quite bored, so i stop. sh1t, i hate legs' workouts, they fùck my back every fùckin time:(

[Jay-X]

friday workout

barbell rows: 29kg x 15; 35kg x 12; 45kg x 10; 55kg x 6 (not perfect); 55kg x 4; 55kg x 4; 50kg x 8; 50kg x 4;

dumbell military presses: 6kg x 20; 12kg x 10;
lateral raises: 6kg x 10; 9kg x 10; 12kg x 10;
front raises: 6kg x 10; 9kg x 10;

[Coke]

Doing nice here Jay-X, especially for efforts completely at home - wish you well with it all.

[Jay-X]

thank you cocoa, i'm going to start to workout again in a few minutes (i had to stop last week, since i was not in town for spring break).

wednesday's workout:

standing curls with EZ barbell: 27kg x 10; 29kg x 9; 31kg x 4; 22kg x 10, 9; 21kg x 8; 19kg x 7; 15kg x 12, 12; 25kg x 6; i feel incredibly sore, i don't know if i can do triceps' workout, but i hope so!

weighted crunches on inclined bench: 20kg x 14; 10kg x 10;
crunches on inclined bench: 30

bench presses with barbell (close grip): 35kg x 12; 45kg x 10; 50kg x 7;


the soreness in the arms has decreased, now i'm going to bed, see you guys tomorrow here at the same time:D

[Jay-X]

friday workout:

barbell rows: 33kg x 15; 39kg x 12; 49kg x 10; 59kg x 6 (not perfect); 59kg x 4; 59kg x 4; 55kg x 6; 55kg x 5; 45kg x 10; 45kg x 10;

dumbell military presses: 12kg x 15; 15kg x 10; 17kg x 10;
lateral raises: 12kg x 10; 14kg x 8;
front raises: 12kg x 10;

bench presses with wide grip: 47kg x 10; 51kg x 8; 53kg x 6;

tired, but not sore...

tomorrow is saturday night, so no workin out for me guys:D i'll get to see y'all on sunday, for legs' or pecs' workout

[Jay-X]

sunday's workout:

bench presses: 45kg x 12; 51kg x 10; 55kg x 6; 59kg x 2; 55kg x 6; 51kg x 8; 49kg x 8; 45kg x 9;
flyes: 14kg x 8; 16kg x 8; 18kg x 6; 19kg x 3;

pretty tired, that's why i'm going to bed now, i'll see ya tomorrow with legs' workout!

[Coke]

The consistency will pay off bro...doing real nice - keep it up.

[Jay-X]

monday's workout:

squats: 45kg x 20; 55kg x 20; 60kg x 15; 60kg x 10;

[Jay-X]

tuesday workout (i usually don't work out on tuesdays, but whatever):

squats: 45kg x 20; 55kg x 20; 65kg x 10; 55kg x 20;
calf raises: 45kg x 30;
weighted sit-ups: 10kg x 30; 10kg x 30;

yeah, guys, i fùckin lifted 65kgs!!! but my spine is hurting as a b1tch with herpes!

[Jay-X]

wednesday workout:

standing curls with EZ barbell: 27kg x 12; 29kg x 10; 31kg x 4; 25kg x 12; 24kg x 7; 24kg x 7;
standing curls with straight barbell: 19kg x 10; 19kg x 10 (hammer curl, terrific!);
bench presses with close grip: 35kg x 20; 45kg x 12; 55kg x 2; 55kg x 2; 51kg x 5; 51kg x 2;
barbell row: 49kg x 8;

bedway's rightway now, so i best go homeway and get a bit of spatchka (though i'm already at home), buena noche everybody!

[Jay-X]

thursday workout:

squats: 45kg x 20; 55kg x 20; 65kg x 20; 70kg x 15! (wow!!!) 55kg x 20; 55kg x 20;
calf raises: 45kg x 30;

that's incredible that i've hit 70kgs at last! i'm so happy and proud of myself:-)

[Jay-X]

friday workout:

barbell rows: 35kg x 15; 41kg x 15; 51kg x 10; 57kg x 6; 57kg x 5; 55kg x 6; 55kg x 6; 53kg x 10; 53kg x 10;
dumbell military presses: 15kg x 15; 18kg x 10; 12kg x 10;
lateral raises: 14kg x 10; 12kg x 15; 12kg x 15;
front raises: 12kg x 10;

i'm incredibly sore, even the forearms!

[Jay-X]

sunday's workout:

bench presses: 45kg x 12; 53kg x 8; 57kg x 2; 55kg x 7; 51kg x 6; 45kg x 7;
flyes: 14kg x 10; 16kg x 10;

dunno why, but i was not in the "physical mood" to train, today:)

[Jay-X]

thursday workout:

squats: 35kg x 20; 45kg x 10; 55kg x 20;
calf raises: 44kg x 30 (dumbells); 44kg x 30 (dumbells);
deadlifts: 35kg x 20;




i'm stable at 64kg, so i've gained 2-3 kgs in 2 months. in the next 2 months i'll have to gain the double of that, at least 4 kgs. i don't think it's too hard, since those 2 kgs have been gained in the last 2 weeks, since the day i started taking proteic and creatine bars. anyway, my goal for the end of april is to reach at least 66 kgs.

here are my measurements on thursday, 14th of april 2005:

arms: 32 cm (gained 1 cm in a month!)
forearms: 26,5 cm (gained 1 cm in a month!)
thighs: 52 cm (gained 2 cm in a month!)
calves: 35,5 cm (gained 1,5 cm in a month!)
pecs: 90 cm (gained 3 cm in a month!)
waist: 75 cm (gained 2 cm in a month! hey, wait, that's not too good:D)


i'm going to bed now, i'll see ya tomorrow!

[Jay-X]

friday workout:

barbell rows: 41kg x 15; 51kg x 15; 57kg x 10; 61kg x 8; 53kg x 15;
deadlifts: 41kg x 15; 51kg x 15; 57kg x 15;
dumbell military presses: 18kg x 10; 16kg x 10; 14kg x 15;
lateral raises: 14kg x 15; 14kg x 10;
front raises: 14kg x 10;

i'm incredibly sore, even the forearms!

[Coke]

Based on them stats you've gained everywhere, congrats...being sore is a good sign, lol - great work up to date bro.

[Jay-X]

sunday's workout:

bench presses: 47kg x 12; 55kg x 8; 59kg x 4; 55kg x 6; 51kg x 6;
flyes: 16kg x 10; 17kg x 10;


nice workout, but i'm going to bed now, i'll see ya tomorrow

[Jay-X]

monday workout:

squats: 50kg x 10; 45kg x 20; 45kg x 20; 45kg x 20; 45kg x 20;
leg curls: 20kg x 20; 30kg x 20; 40kg x 12;

i'm not really satisfated, but whatever

[Jay-X]

tuesday workout:

barbell rows: 51kg x 15; 57kg x 15; 61kg x 10; 64kg x 8 | (reverse) 64kg x 6; 59kg x 10; 55kg x 10;
squats: 55kg x 20; 61kg x 20; 51kg x 20;
dumbell military presses: 16kg x 12; 16kg x 12; 16kg x 12;

nice workout

here are my measures today:

pecs: 92 cm
waist: 76 cm
arms: 32,5 cm
forearms: 26,5 cm
calves: 35 cm
thighs: 52 cm

nice improvements:) though those legs still suck

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 27kg x 10; 29kg x 7; 30kg x 4; | wider grip: 30kg x 9; 29kg x 6; 27kg x 5;
standing curls with straight barbell (hammer grip): 19kg x 15; 23kg x 12; 27kg x 5; 27kg x 5; 23kg x 7; 19kg x 16; 21kg x 12;
triceps' extensions with a dumbell: 12kg x 15; 16kg x 10; 18kg x 10; 18kg x 10; 18kg x 20;

really nice workout, i'ma give it a 7/10

tomorrow i'm not going to work out, since i have to play oberon in a midsummer night's dream (shakespeare), i'm not going to workout on friday either, since i have a dinner with my classmates and obviously saturday is a free day; so, unless i'll find some time to workout on friday's afternoon (which i don't think it's possible), i'll have no train until sunday.

good weekend!

[Jay-X]

monday workout:

bench presses: 49kg x 12; 57kg x 8; 59kg x 4; 59kg x 4; 55kg x 6;

gone lunch

flyes: 17kg x 10; 18kg x 10;
dumbell military presses: 19kg x 6; 18kg x 4; 17kg x 5; 16kg x 5; 15kg x 7;

after the play at the theater, i got lots of compliments on my "awesome body"!!! and yesterday a friend of mine (who usually is not full of compliments towards other people) told me that i got huge arms and pecs! w body building!

[Jay-X]

thursday workout:

squats: 49kg x 20; 55kg x 20; 60kg x 20;
calf raises: 49kg x 20; 55kg x 10;

i hate workin out legs

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 28kg x 10; 30kg x 7; 32kg x 5; 33kg x 2 | wider grip: 31kg x 9; 30kg x 6; 31kg x 4;
standing curls with straight barbell (hammer grip): 25kg x 10; 25kg x 10
triceps' extensions with a dumbell: 16kg x 20; 20kg x 20;

i'm going to lift some other weights probably, but i hafta reset the PC and i'm not bothering to write them in here...- see ya tomorrow

[Jay-X]

friday workout:

barbell rows: 45kg x 15; 55kg x 15; 60kg x 10; 65kg x 5;
deadlifts: 45kg x 10; 55kg x 10; 65kg x 10;
dumbell military presses: 20kg x 3; 18kg x 8; 18kg x 7; 34kg x 7;
barbell military presses: 25kg x 9; 30kg x 10;

not too bad of a workout, maybe a 7

hope that tomorrow i'll be tired, see y'all

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 31kg x 2; 29kg x 2; 27kg x 9 | wider grip: 31kg x 10; 33kg x 8; 35kg x 4; 35kg x 5;
standing curls with straight barbell (hammer grip): 27kg x 10; 25kg x 10;
triceps' extensions with a dumbell: 19kg x 20; 22kg x 20; 26kg x 20; 26kg x 4;

i don't feel really tired

[Jay-X]

thursday workout

squats: 25kg x 12; 35kg x 20; 45kg x 20; 55kg x 12; 55kg x 15; 45kg x 15; 45kg x 10;
calf raises: 35kg x 40; 45kg x 40;

pecs: 91 cm
waist: 75 cm
arms: 32,5 cm
forearms: 26,5 cm
calves: 34,5 cm
thighs: 51,5 cm

[Jay-X]

friday workout:

barbell rows: 40kg x 20; 45kg x 15; 50kg x 15;
lateral raises: 14kg x 10; 14kg x 10; 14kg x 10;
barbell military presses: 35kg x 10; 40kg x 6; 40kg x 5;

[Coke]

U did plenty of squats sets...mean business on bringing them legs up (don't forget the hammies, lol) - Nice work.

[Jay-X]

thank you very much, cocoa, it looks like you are the one who posts comments in here:D

sunday workout

monday workout:

bench presses: 45kg x 10; 50kg x 10; 55kg x 7; 60kg x 2; 55kg x 8 | inclined: 45kg x 7; 45kg x 10; 45kg x 10; 45kg x 10;

really nice workout, plus i checked out my weight and it's 66kgs, although i haven't been taking any creatine/protein bar since friday... that is really good, i hope to get to 67kgs by the end of the week

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 29kg x 8; 30kg x 8; | wider grip: 30kg x 12; 31kg x 8;
standing curls with straight barbell (hammer grip): 26kg x 8; 26kg x 8;
triceps' extensions with a dumbell: 20kg x 20; 16kg x 20; 16kg x 20;

what really hurt today was mostly the forearms' bones... radium if i don't mistake myself

i'm going to lift some other weights probably, but i hafta reset the PC and i'm not bothering to write them in here...- see ya tomorrow

[Jay-X]

thursday workout

squats: 25kg x 12; 35kg x 12; 45kg x 12; 55kg x 10; 45kg x 12; 45kg x 12;

[Jay-X]

friday workout:

barbell military presses: 25kg x 20; 35kg x 10; 39kg x 7;
barbell rows: 35kg x 20; 43kg x 15;

[Jay-X]

thursday workout

squats: 25kg x 15; 35kg x 20;
jump squats: 25kg x 20; 35kg x 15; 40kg x 15; 40kg x 20;

[Jay-X]

monday workout:

bench presses: 45kg x 10; 55kg x 8; 64kg x 4 (fake); 56kg x 6; | inclined: 45kg x 7; 45kg x 6;
flyes: 18kg x 7; 18kg x 10; | inclined: 18kg x 10; 18kg x 12; 18kg x 12;

nice workout!

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 29kg x 8; 30kg x 10; 31kg x 10; 32kg x 5; | wider grip: 30kg x 12; 31kg x 10; 32kg x 7; 33kg x 4;
triceps' extensions with one arm: 10kg x 10; 10kg x 10; 10kg x 10;

really good workout (8/10!)!!!

plus, my arm has improved a centimeter, now it's 33,5 cm! i hope i'll fùckin get to 67kgs by the end of the week (that is friday)

[Jay-X]

thursday workout:

jump squats: 35kg x 20;
squats: 35kg x 10;
deadlifts: 35kg x 10;

not tired at all, but i'm not in the mood to workout

[Jay-X]

friday workout:

barbell rows: 35kg x 20; 40kg x 20;
lateral raises: 12kg x 15; 12kg x 15;
barbell military presses: 35kg x 10; 35kg x 15; 40kg x 8;

[Coke]

Really admire how U do your own thing without fanfare - Keep it moving man!!

[Jay-X]

monday workout:

legs: 45kg x 10; 55kg x 10;

[Jay-X]

wednesday workout:

standing curls with EZ barbell: closer grip: 31kg x 5; (stopped, for my wrists hurt, damn them) | wider grip: 31kg x 10; 35kg x 5; 35kg x 8; 37kg x 6; 38kg x 4; 38kg x 3;
french presses: 19kg x 15; 22kg x 15;

[Jay-X]

barbell rows: 41kg x 20; 41kg x 10;
lateral raises: 12kg x 15; 14kg x 15; 15kg x 10;
barbell military presses: 35kg x 10; 39kg x 8; 41kg x 5; 41kg x 8;


see ya on sunday

[Jay-X]

monday workout

my father is at rome for working reasons, so i can't work pecs, i'ma work arms mostly

dumbell military presses: 12kg x 20; 14kg x 20;
lateral raises: 12kg x 15; 14kg x 10; 14kg x 10;
dumbell standing curls: 14kg x 8;

[Coke]

...my father is at rome for working reasons, so i can't work pecs, i'ma work arms mostly...

Sounds like a plan man, do what you can to stay on track until Pops returns - then really blast the chest again.

[Jay-X]

I have fùckin lost 2kgs and i'm down to 63kg again... i've been taking lots of crap recently (litterally) and even some diarrhea, so i suppose that's the cause...

from now on, i'm going not to concentrate on simple bulking anymore, but also on keeping my bodyfat low... when i started bulking, my bodyfat was around 8% and my abs were pretty visible, even though i was less bulky than now... anyway, i only weighed 59kgs, while now i'm around 65kg (hoping that those 2 kgs will come back soon)

i'm going to get really good abs before the end of july, when i'll go to the beach and i'll get lots of pùssy:D


anyway, here's my today workout:


dumbell military presses: 18kg x 10; 20kg x 5; 16kg x 15;
lateral raises: 15kg x 10 (not all the way up); 14kg x 12; 14kg x 10;
flies: 18kg x 15; 20kg x 5; | declined: 18kg x 10; 20kg x 10; | inclined: 18kg x 12;
dumbell bench presses: 18kg x 15; 20kg x 4; | declined: 18kg x 10; 20kg x 6; | inclined: 18kg x 12;
weighted crunches: 18kg x 10; 20kg x 15; 20kg x 15;
dumbell side bents: 20kg x 15;
dumbell standing curls: 16kg x 6;



veeery very good!

[Jay-X]

barbell standing curls: 31kg x 12; 33kg x 12; 35kg x 9; 37kg x 5;
lateral raises: 14kg x 10;
dumbell military presses: 14kg x 10;

[Jay-X]

lateral raises: 14kg x 10;
dumbell military presses: 14kg x 15; 16kg x 15; 18kg x 12; 20kg x 6;
weighted crunches: 20kg x 20; 30kg x 8;

[Jay-X]

slow super crunches: 0kg x 20;
sit-up with staight arms: 0kg x 10;
crunches: 0kg x 20;
lateral raises: 14kg x 12; 16kg x 10;
dumbell standing curls: 14kg x 12; 16kg x 8; 18kg x 4;
dumbell military presses: 18kg x 10;

[Coke]

Doing very nice in here Jay-X, so nice in fact that you may be due for some pics - ;)

[Jay-X]

dumbell military presses: 18kg x 15; 20kg x 8; 22kg x 5;
dumbell standing curls: 18kg x 4; 17kg x 6;

[KevinStarke]

Nice workouts, man i gotta learn how to just translate kg's to lbs on the spot

[Jay-X]

thanks kevin, i'd suggest keeping in mind that a kg is about 2,4 lbs, so you can consider it 2,5 lbs, to make it simpler.

barbell rows: 45kg x 10; 55kg x 10; 60kg x 10;
lateral raises: 16kg x 10; 15kg x 12; 15kg x 10;
dumbell military presses: 18kg x 12; 18kg x 10; 18kg x 10;

[Jay-X]

dumbell military press: 20kg x 8; 18kg x 15; 18kg x 12;
slow super crunches: 5s x 25;
side bents: 18kg x 20;
dumbell standing curls: 18kg x 3; 16kg x 8; 15kg x 8;
lateral raises: 16kg x 10; 15kg x 12; 15kg x 10;

[Jay-X]

slow super crunches: 5s x 20; 5s x 20; 5s x 15;
lateral raises: 15kg x 15; 16kg x 12; 17kg x 10;
dumbell standing curls: 15kg x 10; 16kg x 8; 17kg x 2;
dumbell military presses: 17kg x 12; 18kg x 12; 20kg x 1;
side bents: 18kg x 10; 20kg x 20;
dumbell bench press: inclined 18kg x 12; 20kg x 12 | 20kg x 12;
flies: inclined: 20kg x 7;

[Jay-X]

dumbell military presses: 22kg x 7 (incredible!); 22kg x 6; 16kg x 15;
barbell bench presses: 45kg x 10; 45kg x 7; 45kg x 10; 45kg x 15;
lateral raises: 16kg x 12;
barbell rows: 45kg x 12; 45kg x 12;
barbell military presses: 29kg x 15;

[Coke]

Super efforts JayX, U really like doing some military presses - see them almost every effort, lol.

[Jay-X]

slow super crunches: 3s x 25; 3s x 25;
dumbell standing curls: 16kg x 8; 15kg x 10; 15kg x 8;
tricep extension: 16kg x 15; 22kg x 15; 22kg x 15;
lateral raises: 15kg x 15;
flies: 20kg x 4 (i wasn't tired at all, but my right hand's muscle began hurting, so i thought it would be wise to stop for this morning, maybe i'm lifting something more this evening, if i don't go with my friends to a swimming pool)

[Jay-X]

slow super crunches: 3s x 30;

[Jay-X]

dumbell military presses: 20kg x 10; 20kg x 10; 18kg x 12;
barbell bench presses: 45kg x 10;
dumbell triceps extensions: 20kg x 15; 20kg x 15;
barbell deadlifts: 45kg x 15; 55kg x 10;
dumbell side bents: 20kg x 20;
barbell rows: 45kg x 12; 55kg x 10; 50kg x 10;
slow super crunches: 3s x 30;
flies: 18kg x 10;
lateral raises: 16kg x 12;

[Jay-X]

since i don't work out my legs very often, from now on i will do this program as a cardio, every day, so that i can also increase my vertical jump, i hope i will be able to grab the rim by october

No Arm Jumps - 2 sets x 15
One Leg Hops - 2 sets x 10 (each leg)
Squat Jumps - 2 sets x 30
Calf Hops - 2 sets x 75
Maximum Reach Jumps - 2 sets x 15
Stairs Jumps - 2 sets x 20

maybe i'll add something in the future

[Jay-X]

today, i'm not going to work out, since all my body is really sore, expecially the legs... that cardio workout feels awesome!

[Jay-X]

hey everybody, didn't post within the last 4 days, i just did that cardio program i created, again. it's fantastic, my abs are already pretty ripped and i managed to touch the rim (ok the basket was maybe 9'10, rather than 10', but that's pretty good though)

thursday workout

barbell military presses: 35kg x 12; 39kg x 12; 43kg x 6;
barbell rows: 43kg x 12; 45kg x 10; 49kg x 8;
barbell deadlifts: 49kg x 12; 50kg x 12; 55kg x 10;
barbell bench presses: 45kg x 12; 50kg x 10; 50kg x 8;

[Jay-X]

the pecs and the calves are pretty sore and i can also feel a bit of soreness in the upper back. who gives, let's go dumbelly:


dumbell standing curls: 16kg x 8; 17kg x 6; 18kg x 3;
dumbell lateral raises: 14kg x 12; 15kg x 10;

[Jay-X]

barbell military presses: 39kg x 12;
barbell bench presses: 49kg x 9; 55kg x 7; 59kg x 5; 59kg x 4; 59kg x 3;
barbell good morning: 25kg x 12;

[Jay-X]

barbell upright rows: 35kg x 12; 35kg x 12; 49kg x 6; 45kg x 6;
barbell military presses: 35kg x 12;
barbell bench presses: 35kg x 18 | inclined: 35kg x 15; 35kg x 15; 45kg x 10; 49kg x 8;
barbell rows: 45kg x 12;
barbell good mornings: 35kg x 6;
flyes: inclined: 15kg x 12; 16kg x 12;

[Jay-X]

flyes: 16kg x 15; 18kg x 10; 20kg x 6;
dumbell bench presses: 22kg x 10;
slow super crunches: 3s x 30;

[Jay-X]

dumbell standing curls: 15kg x 10; 15kg x 8; 15kg x 6;
dumbell lateral raises: 15kg x 15; 14kg x 10; 14kg x 12;
barbell upright rows: 25kg x 15; 30kg x 12; 35kg x 12;
barbell military presses: 30kg x 12; 35kg x 12; 35kg x 12;
barbell bench presses: declined: 35kg x 12; 41kg x 10;
flyes: 14kg x 12 | declined: 14kg x 10; 14kg x 10;

[Jay-X]

dumbell lateral raises: 16kg x 8; 16kg x 8; 16kg x 8; 12kg x 12; 12kg x 12; 12kg x 12;
dumbell standing curls: 16kg x 7; 16kg x 8; 16kg x 10;
barbell upright rows: 25kg x 10; 25kg x 10; 25kg x 8;
barbell rows: 25kg x 12; 33kg x 12; 37kg x 12; 37kg x 12;
dumbell side bents: 12kg x 20;

[Coke]

Been on every page in here so why stop now, lol - ;)...very constant on upper body but not so on legs bro.

[Jay-X]

thx for posting cocoa!
i know i'm not working legs really often, but i have problems with my joints and i don't want to risk serious injuries, so i'll get back to them when i'll start bulking again in september. unfortunately this will probably be my last serious workout for a month or so, because tomorrow i'll go to sardinia for holiday:( i hope i manage to bring the bench and some weights with me, otherwise i'll have grandpa buy something:) or at the very least i'll do it with pushups and some running and i'll eat as a lion meanwhile

well, let's get serious now:

dumbell standing curls: 12kg x 12; 14kg x 12; 16kg x 8;

really short workout, but i have to go lunch by my girlfriend, so i greet y'all now, happy holidays!

[Jay-X]

finally back from the holiday, already miss my new friends:( anyway, here's something i lifted just before lunch, in hope to increase my vertical jump in just one single session:D:

barbell squats: 35kg x 12; 35kg x 12; 35kg x 8; 35kg x 12;

[Jay-X]

barbell bench press: 45kg x 8; 45kg x 10; 45kg x 10; 50kg x 6; 50kg x 8;

[Jay-X]

dumbell lateral raises: 14kg x 10; 14kg x 10; 14kg x 10;
barbell military presses: 29kg x 12; 35kg x 8; 39kg x 6;
barbell upright rows: 29kg x 12; 35kg x 12; 39kg x 6;

[Jay-X]

barbell bentover rows: 35kg x 12; 43kg x 12; 49kg x 12; 53kg x 8;
barbell military presses: 39kg x 8; 39kg x 10; 39kg x 10; 35kg x 12; 35kg x 12; 35kg x 8; 35kg x 8;

[spanky33]

thanks kevin, i'd suggest keeping in mind that a kg is about 2,4 lbs, so you can consider it 2,5 lbs, to make it simpler.

barbell rows: 45kg x 10; 55kg x 10; 60kg x 10;
lateral raises: 16kg x 10; 15kg x 12; 15kg x 10;
dumbell military presses: 18kg x 12; 18kg x 10; 18kg x 10;


1 kg is 2.2 lb, not 2.4.

But keep it up, good job so far