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krboyd7
02-08-2007, 04:14 AM
Although over the past 6 months ihave had good gains i feel that i could improve alot.

I have decided to start my 1st journal. I am sure that this will help in many ways.

I have trained me chest with bi's and my back so far this week.

Chest

Flat bench D.bell press

(using 2 x 28 kg D.bells) 2 sets 12 reps

(using 2 x 30 kg D.bells) 2 sets 8 reps

Incline B.Bell press
(52 kg) 3 sets 8 reps

Cable cross over flyes
1 set 50 kg x 12 reps

1 set 60 kg x 10 reps

Pec deck flyes
45 kg 2 sets x 12 reps

50 ks 1 set x 10 reps

Biceps

Inlcine bench D.bell curls.

10kg x 12
12kg x 10
14kg x 8 (2 sets)

Jay cutlers 7's curls

Using 25 kg B.bell

krboyd7
02-08-2007, 04:22 AM
Back

Deadlifts

42 kg x 12
62 kg x 12
72 kg x 10
82 kg x 10
102 kg x 6

Seated cable row

57.5 kg x 12
60 kg x 12
67.5 kg x 10 (2 sets)

Wide grip machine row

45 kg x 10
50 kg x 10
55 kg x 10

Chin up's

Body weight

x 10

Body weight + 4 kg

x 6
x 5

krboyd7
02-08-2007, 04:24 AM
My diet has not been up to scratch for about 2 months so i am gonna have to get really strict.

Get back to whole grain carbs and cut out my carbs after 6 pm.

I have put on about 13 lbs in 3 months on my bulk but some is definately unwanted fat,it must go.

krboyd7
02-08-2007, 04:26 AM
Its my day off today but i might do an hour of cardio tonight.