Building a better me

SpaceCowb0y

Ok

Well a small bit of background Bulls**t firstly. Ive never been them most active or fit person in my life, always carried a little extra weight n most of it aound my waist mainly from hard partying. Last year i finally got fed up with it and decided to do something about it and improve my overall level of health! With the help of a friend who happens to be a personal trainer in the last 4/5 months ive managed to lose a stone of fat on put on a fair bit of muscle! (Delighted with myself not to blow my own horn!)

Ive been looking at the logs on here for a while and finally ive decided to start one for myself, hopefully it will help keep me motivated as i see my progress.

às of today:

Age: 25
Height: 185cm
Weight: 79kg
Chest: 37 1/2"
Arms: 13"
Thigh: 21"

Body composition:

subscap: 10mm
Superilliac: 7mm
Bicep: 5mm
Tricep: 7mm

Body Fat%: 11.8%:)

SpaceCowb0y

(Chest & Biceps)


Incline Bench: 6 sets 15x30kg, (6x55kg)x4, 10x40kg
Flat bench: 4x8, 50kg
chest flies: 4x8, 10kg
chest press: 7x12, x?


BB curls: 4 sets 8x30kg, (8x25kg)x3
DB Curls 4x10, 15kg (seated)
Pulldown curls: 4x12, 20kg

SpaceCowb0y

(Back & Triceps)


Deadlift: 4sets 10x60kg, (6x90kg)x3
Assis Chins: 4x10
Barbell Row 4x10, 60kg
Lat Pulldwn: 4x10, 45kg
L arm row 4x10, 30kg (cables)


Dips: 4x10
Overhead Extensions: 4x10, 15kg
Pushdowns: 4x12, 20kg

SpaceCowb0y

(Shoulders & Traps)


Shoulder Press: 4sets 8x18kg, (8x20kg)x2, 8x15kg
Military Press: 4x28-5kg
Laterals: (15x5kg, 12x4kg, 10x3kg) x3
Frontal cables: 12x20kg x3
Upright row: 10x28kg, x3
Smith shrugs: 8x60kgs, (8x80kg)x4, 8x90kg

Abs:
Kneeling press
Plank & Knee
medicine ball squats

SpaceCowb0y

Pulled muscle in lower back last Thursday. On Zidol and Difene for 10 days! No training for me!:( Sickend!