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Aj's fitness log

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  • 27-09-2007 4:50pm
    #1
    build up
    Closed Accounts Posts: 13 ✭


    ok here it goes, starting a log with the view to building up my overall muscle

    Details:

    Age: 21

    Height: 6ft

    Weight: 12 and a half stone

    Aims: significantly build up muscle shoulders/chest/stomach/thighs


    I will post up my programme starting from tommorrow and would love if people could advise/comment about it. So here it goes between now and xmas i hope to make good gains


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    #2
    build up
    Closed Accounts Posts: 13 ✭build up


    Day 1

    Bench 72.5kg x8
    70kg x8
    70kg x8
    62.5kg x8

    Chin ups 4x8

    4 way shoulder 10kg(5kg each hand) x3

    bicep curls 12.5kg 3x21

    Sit ups 2x100

    Core work 2x mins hold


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    #3
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭BossArky


    build up wrote: »
    Day 1
    Sit ups 2x100

    Heaps of situps there. Perhaps add some weight. i.e. hold a 10kg plate behind your neck and reduce the reps.


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    #4
    build up
    Closed Accounts Posts: 13 ✭build up


    Day 2 (completed last thursday,couldnt post till now)

    Bench 8x70kg
    8x65kg
    8x60kg
    6x60kg

    Chin ups 8repsx4

    Dips 10repsx4

    4 way shoulder 5kgx3

    arm curls 12.5kgx21x3

    Sit ups 100 with 5kg and 100 with no weight


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    #5
    build up
    Closed Accounts Posts: 13 ✭build up


    BossArky wrote: »
    Heaps of situps there. Perhaps add some weight. i.e. hold a 10kg plate behind your neck and reduce the reps.

    Toook your advice with 5kg weight cause it was the only one i could find at the time,will increase the weight next time


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    #6
    build up
    Closed Accounts Posts: 13 ✭build up


    over the bank holiday weekend i didnt do any weights i did two outdoor training sessions instead.Back to weights this week, hopefully get two good sessions in


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    #7
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Are the above 2 the only workouts you're doing?


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    #8
    build up
    Closed Accounts Posts: 13 ✭build up


    Hanley wrote: »
    Are the above 2 the only workouts you're doing?


    in the last two weeks thats all ive managed in the gym so far yes. I realise il prob get slated for that but im going to make a big effort to do at least 2 weights sessions per week from now on.


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    #9
    build up
    Closed Accounts Posts: 13 ✭build up


    Friday night had outdoor session


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    #10
    build up
    Closed Accounts Posts: 13 ✭build up


    Sunday i had a match


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    #11
    build up
    Closed Accounts Posts: 13 ✭build up


    Monday

    Bike x20 mins rolling hills

    Dips 4x8 bodyweight

    Chins 4x8 bodyweight (went better than usual, im getting used to them now)

    4 way shoulder 6kg in each hand x4

    bench Pull 85lbs x 3 x 8
    60lbs x 8

    100 sit ups with 5kg weight

    3x 1 min core holds


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    #12
    build up
    Closed Accounts Posts: 13 ✭build up


    Wednesday.

    Just finished a good session there i feel great after it but the legs are a bit shake.


    Bench

    65kgx8
    67.5kgx8
    70kgx8x8 (i failed on the last rep on both these sets)


    Arnold Press

    12kgx4x10

    Squats
    Level 7 on machine (not sure the weight) x2x10
    Level 10 x1x10
    level 11 x2x8

    Single Arm row
    50lbs(not sure what that is in kg think its around 20kg)
    x4x8

    Core Work
    75x5kg sit ups
    2 excersises using ball not sure their name
    50x v sit ups


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