First workout after 4 weeks on hols.
20min Cardio at 130hbpm
Pilates 8min Abs
Cat stretches
1 set 20 reps back crunches
Cat stretches
1 set 20 reps back extensions
1 set 20 reps 12kg bicepDB curls
not much pain in front chest after curls but not totally healed yet.
12.12.04
Can't do pushing exercises with chest muscles but have gained
1cm om biceps and around chest.
68kg ~ 19.6% fat
Now lifting 3sets 10reps 23kg on Db curls
started full body workouts without chest presses, all going well.
28.12.04
4 day split:
Day 1,4
Chest( bent knee pushups)
Shoulder
triceps
Abs
Day 2,5
Legs
Biceps
Back
Abs
Day 3,6,7
Rest, cardio 30 min.
Fat at 18%
Adding 2-5kg every workout
06.01.2005
Started on intense weight loss program to reduce bodyfat.
Cardio 30 min most mornings before work.
Protien powder with water, 1000mg Vita C.
Breakfast 1hr later
Normal meals and workouts the rest of the time.
30 min Extra bike riding during the day
64 kg 16% body fat
Means I have lost 4 kg,( 3 kg fat 1kg lean mass)
16.01.05
62kg 14%
17.01.05
136 14% 1 week of rest and physio on the chest muscle.
Started Squats and Milk routine.
25.01.05
Sore from Pullups but less pain in chest.
Just doing Squats, pullups, bicep curls, abs and back.
Fat% has dropped a fraction to just under the 14.
04.02.05
Pinched nerve in back while squatting laid me off for 4 days.
Have gained 2 kg, chest seems to be fine enough.
Back to full body routine 2 day split without squats for a while.
Fat is also up 2 % so had better start doing Cardio again.
Mon. Wed. Tri's, Shoulders, Chest..Cardio after workout
Tue. Thu. Biceps, Back, Legs
Fri. Rest or Cardio
Sat. Rest
Sun. Rest + Cardio
02.03.05
Back got better but then got the flu.
Chest is better, am starting basic exercises and cardio after 1 mth layoff
18.03.05
68kg
doing daily back, chest and arm exercises at 20 reps light kg to build strength.
adding 2.5 kg after 1-1.5 weeks
27.04.05
70kg 20% fat
Strength is good, now building.
Mon :JiuJitsu
Tue :Rest
Wed , Fri:
3 sets 20,15,10 reps 20,25,30kg Front Lat Pull
3 sets 20,15,10 reps 25,30,35kg Closegrip Lat Pull
3 sets 20,15,10 reps 15,20,25kg Benchpress
Thu, sat :
Tri:15kg, biceps:27kg, shoulders,17kg, Abs, back ext.
Sun : Rest
Legs Daily: stair walking, skating, cycling and some squats.
Last edited by troppo1 : Wed, Apr-27-05 at 10:43.
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