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my fitness log

  • 02-05-2013 3:40pm
    #1
    eirekielthy
    Registered Users, Registered Users 2 Posts: 331 ✭✭


    I started back in the gym 2 months ago full time I never miss a day and I can feel so much gains .I get up twice a day except for tue and thur I only get up once those days.
    here my fitness log any way.
    I am also taking suplements such as gold stndard weigh, extreme 3r, caesin and .50 cal .
    Day 1

    Morning;
    warm up
    cardio,
    5k run
    45 min spin class
    30 on punch bag

    weights,
    REPS 12;hammer curl (with hammer curl bar) 30kg
    REPS 10;bicep curl (ez cuhammer curl bar)40kg X5
    REPS 8;hammer curl (with hammer curl bar) 30kg

    REPS 12;tricep rope pull down 25kg
    REPS 10;tricep close grip close grip over head 20kg X5
    REPS 8;tricep rope pull down 25kg

    REPs 12;Leg press 200kg X5
    REPS 12; squat 100kg X5
    warm down
    Night ;
    warm up
    5k run
    60min spin class

    30 mins kettlebells
    60 mins trx
    30mins bag work
    warm down
    Day 2;
    Morning
    warm up
    5k run
    40 min on bag

    REPS 10; dumbel press 20kg each X5
    REPS 10; bench press 60kg X5 till fail on last set
    REPS 10; dumbel flys 10kgs each X5
    REPS 10; Deadlift 140kg X3
    REPS 4-6 ; Deadlift 180kg-220kg X3
    warm down

    night;
    warm up
    10k run
    1hr spin class
    20mins on row
    warm down

    30 length swim X3


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