Hey!Thought i start with my journal to keep track of whats happening!

I workout 7 days a week!

1 workout-45 mins weights + 45 mins LISS

My workouts-

CHEST
-Barbell bench press
-Dumbell bench press
-Incline barbell bench press
-Incline dumbell bench press
-Dumbell pullover
-Decline bench press
-Flys
-Dips

BICEPS
-Barbell bicep curl
-Seated dumbell curl on incline bench
-EZ bar bicep barbell preacher curl
-Cable curls

TRICEPS
-Skullcrushers
-Triceps pressdown
-Close Grip Bench Press
-Dumbell kickbacks

SHOULDERS
-Behind neck shoulder press
-Seated dumbbell press
-Barbell upright rows
-Cable lateral raise
-Plate raise
-Shrugs

BACK
-Chin ups
-Seated cable row
-Bent over barbell row
-Lats pull down
-Underhand cable pulldown

FOREARMS
-Barbell wrist curls
-Reverse barbell curl

LEGS
-Barbell squats
-Leg curl
-Reverse leg curl
-Leg press

CALVES
-Calf press using leg press machine
-Calf press on machine

I don't do all of those per session,normally i choose 3 for each muscle!


DIET


Morning
-Boiled eggs
-Baked cashew nuts

Snack
-Various nuts
-Cheese

Lunch
Whatever i get in school:
-Fish
-Chicken
-Veggie
-No rice!
-Boiled eggs

Tea time
-Boiled egg
-Some cashews

Dinner
-Steamed chicken breasts
-Roasted chicken
-Tuna salad
-Boiled egg
-Grilled fish

Basically that's my menu which is distributed throughout the week!

Supplements
-Salmon oil
-BCAA
-Flaxseed oil
-NO Xplode
-Creatine
-Protein

STATS

Weight-95.5Kgs according to health check's scale and 99 Kgs according to Celebrity's scale!

Height-170Cm

Biceps-17In

Chest-44In

Waist-42In

Quads-25.5In

Calves-17.5In



NEW stats taken today 13/08/09

Height-170Cm

Biceps-16In

Chest-43.5In

Waist-40In

Quads-23In

Calves-16In


STAT UPDATE-26/09/09

Weight-88Kgs

Height-170Cm

Biceps-15.2In

Chest-43In

Waist-38In

Quads-22In

Forearm-12In

Calves-16In


STAT UPDATE-12/12/09

Weight-85Kgs

Height-170Cm

Biceps-15In

Chest-43.5In

Waist-37In

Quads-23In

Forearm-11.75In

Calves-16In

STAT UPDATE-11/09/10

Weight-92Kgs

Height-170Cm

Biceps-16In

Chest-43.5In

Waist-39In

Quads-24.5In

Forearm-12.05In

Calves-16.2In

STAT UPDATE-22/11/11

Weight-83Kgs

Height-170Cm

Biceps-16In

Chest-41.5In

Waist-36In

Quads-23In

Forearm-11.5In

Calves-15In

This post has been edited by pedro: Aug 14 2012, 05:06 PM

Hmm, are you in the gym at the moment?

Best of luck for your endevours.

Thanks!

Going now!Class finished late!

dude, any pics? maybe can evaluate your physique better with pictures.

he is buffed!!

cut your waist and you're good to go :lol
coz now chest is 44 and waist 42...


Chow

Wow you do 80 mins of cardio every other day? That's extremely taxing weh

I do the cardio every day!

Pictures should be up in a long while!

I am seriously trying to cut down the waist but until now i see changes on chest and shoulders only.

Thanks yeah_guyz but i look fat!

Oolala.. all the big brothers beginning to appear now. Pedrooo The Animallllll..... !!

Small animal only!

Today sucks,right knee is killing me,no taekwondo and no gym!

Hope it gets better by tomorrow!

Today's workout!

-Behind neck shoulder press-5X20X30kgs
-Cable lateral raise-4X20X7.5kgs
-Plate raise-4X12X15kgs
-Seated dumbell press-5X12X30Lbs
-Barbell wrist curls-4X30X20kgs
-Plate pinch-2X10kgs plate


Knees still killing me,only 50 mins cardio!



This post has been edited by pedro: Mar 5 2009, 05:13 PM

Knees a bit better so 70 mins cardio!

-Leg curl-4X15X45kgs
-Reverse leg curl-4X15X45kgs
-Leg press-4X15X60kgs
-Calf press using leg press machine-3X30X60kgs
-Calf press on machine-3X25X100Kgs

Didn't dare to squat,afraid it will be tough on the knees!

Bought a food steamer today!New menu's!

-Barbell bench press-4X25X37kgs
-Incline dumbell bench press-4X20X32.5Lbs
-Dumbell pullover-3X30X40Lbs
-Flys-4X15X20Lbs
-Barbell bicep curl-5X15X16kgs
-Seated dumbell curl on incline bench-5X20X27.7Lbs
-Cable curls-4X15X50Kgs

And 50 mins cardio!

Overall workout was quite good,but very tiring!

-Bent over barbell row-5X10X37Kgs
-Lats pull down-4X15X47kgs
-Underhand cable pulldown-4X15X47kgs
-Chin ups-40
-Skullcrushers-5X15X20kgs
-Triceps pressdown-5X15X47.5kgs
-Triceps extension-4x10X25Lbs

And 50 mins cardio!

Getting better by the day!

Sorry, want to ask how the steamer looks like. What food do u steam it with ?

I'll get a picture up in a while,until now i tried chicken,potatoes,carrots and cauliflower,came out nice!

Chicken was quite dry tho!




Guys i need some input here,what am i doing wrong??Every time i workout these 2 muscle i wake up the next day with a stiff neck!

Yo Pedro,

1. From the video for the triceps pushdown, you seems to be using your body weight.

Refer to this website for triceps pushdown:
Triceps Pushdown

2. As for the bent-over rowing, from the looks of the video, I think that you may have been swinging the bar instead of pulling up it up slowly.
Barbell bend-over row

I will probably hit the gym tomorrow in the morning.

Cheers

Ya man...the tricep push-down looks really weird. Why r u facing down, hunching and your elbows flaring out to the sides? For both videos, do it slower...remember, form is important. Reduce the weights if you can't do it in the correct form.

This post has been edited by yeeck: Mar 7 2009, 11:50 PM

Actually i was doing Elbows-flared pushdown!



I was cheating a bit for the rows as i was really tired,need to eliminate that swinging motion!

Thanx for the reply guys!

-Chin ups
-Close grip pulldown-4x15x47kgs
-Bent over barbell row-4x12x37kgs (No swinging this time!)
-Lats pull down-4X20x47kgs
-Underhand cable pulldown-4X20x47kgs
-Skullcrushers-6X20X17.5kgs
-Triceps pressdown-5X15X47.5kgs
-kickbacks-4x15x20Lbs

Workout was good and 1Hr cardio was ok!