Initial Progress

Taken 3/11/2011



GOAL: Size first then getting ripped. Final result is having a body like Ryan Gosling



Its a long goal. But I believe as long as I have commitment, I can achieve this goal.

This post has been edited by Mihawk7: Dec 8 2011, 12:51 PM

Its been a long time since I updated my log. But training is in progress.

BICEPS DAY (6/12/2011)

Warming up includes:
bicycle (5 minutes)
pullups 1x5
pushups 1x20
knee raise 2x10

BICEPS

Bench press = 30kg 12x3
Standing BB curl = 15kg 12x3
Reverse BB curl = 10kg 12x3
Lying DB curl = 5kg 10x3
Wrist DB curl = 5kg 10x3
Machine Curl = 10lbs-20lbs-30lbs 1 rep each x10

This post has been edited by Mihawk7: Dec 8 2011, 12:53 PM

CHESS DAY (8/12/2011)

Warming up includes:
bicycle (5 minutes)
pullups 1x5
pushups 1x20
knee raise 2x10

CHEST

Bench Press 30kg 12x3
Barbell Pullover - Straight-Arm 15kg 12x3
Lying DB Fly 7.5kg each 12x3
Inclide DB Fly 7.5kg each 12x3
Crossover Pulley 20 lbs 10x3

LEG

Leg Curl 40lbs 10x3
Leg Press 80lbs 10x3
DB Squat 20kg 20-15-10 each set

Finished with knee raise 2x10

After that really fatigued.


This post has been edited by Mihawk7: Dec 10 2011, 10:08 PM

Supposed to be doing triceps workout today, but DOMS is still dominating my triceps after 2 days so i did

CHESS, LEG & SHOULDER(8/12/2011)

Warming up includes:
bicycle (5 minutes)
knee raise 2x10

CHEST

Bench Press 20-25-30kgx12
Bent-Over One-Arm Deltoid Raise 5kg 10x3
Incline DB Bench Press 7.5kg 10x3
Chest Fly Machine 40-40-60lbs 10x3

SHOULDER
Seated DB Shoulder Press 7.5kg 10x3
Front-Lateral Raise 5kg 5x3
Seated DB Shoulder Press (different than the first one, dunno the name of this move) 7.5kg 10x3


LEG

Leg Curl 30-40-60lbs 10x3
Reverse Leg Curl 20lbs 10x3
Leg Press 80-90-100-110lbs 10x3
Leg Press Calf 40-50-60lbs 10x3

Finished with knee raise 2x10

This post has been edited by Mihawk7: Dec 10 2011, 10:10 PM

Biceps unflexed: 31cm
Biceps flexed: 33cm

Chest unflexed: 98.5cm
Chest flexed 101cm

did my first smith-squat today. felt kinda good.

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Added on January 9, 2012, 12:30 pm75kg deadlift PR today. First time lifting above my BW

This post has been edited by Mihawk7: Jan 9 2012, 12:30 PM

75kg deadlift PR today. First time lifting above my BW