View Full Version : Evans 'get buff' journal

04-17-2006, 02:22 AM
Gday all, a newbie here. A few things about me...Im 18 years old, 6'2 and 70kgs. I have a very fast metabolism but I eat alot of healthy foods. I have been browsing the forums for a while not really posting just mainly reading in every section. I have finally decided to start a journal as I feel it will really help my progress in the gym. Ive decided to base my program fairly similarly around the WBB1 program...

bench press, incline dumbell press, pec fly, dips, pull ups, close hand pull downs, bent over sumbell row

Tuesday - Day off

Wednesday -
leg curls, leg extensions, calf raises, leg press, ride on bike

Thursday - Day off

Friday -
dumbell Military press, dumbell upright row, tri pulldown, narrow grip smith bench, barbell curl, hammer curl

Saturday & Sunday off

I'll see how I go with this program for a while and I will be updating it every day I go to the gym. I was doing a program which consited of chest, back, legs and arms every second day but what do you guys and girls think about splitting the exercises up?


04-17-2006, 02:43 AM
Well my first entry,

Monday 17th April 06

Bench press - 2x10 62.5kg
Incline dumbell press - 2x10 20kg
Pec Fly - 2x10 5.5, 1x10 5
Dips - 2x10
Pull ups - 1x9, 1x7
Close hand pulldowns - 2x10 4
Bent over dumbell row - 2x10 12.5kg

The ones without 'kg' are the numbers on the weight on machines that I used, as I dont know the actual weight. I felt really good after the workout today after doing some exercises I havent before, and now I can gauge the weights I will be able to do next time.