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fakeN_Nīs Training Journal

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  • fakeN_Nīs Training Journal

    hello,
    my name is rico and i am from germany.
    i am 19 years old and have been training for about 16 months now.
    my bodyweight is 83 kg and my height is 187 cm.
    i started out this log to record my progress and to improve my english

    my current training routine is chest/back,shoulder/arms and legs/calves.

    chest/back : bb benchpress,wide overhand pullups,db incline benchpress,bent over row,flat flys and dumbell rows.

    shoulder/arms : bent over side laterals,seated dumbell press,side laterals,cable curls,dumbell curls,hammer curls,pushdowns,overhead dumbell triceps extensions and scrullcrushers.

    legs/calves : standing calf raises,seated calf raises,leg curls,leg extensions,45° leg press and squats.

    my current macros are 240-270 grams of protein,325-360 grams of carbs and 80 grams of fat,~3200 kcal.

  • #2
    Code:
    wednesday 24.07.2013
    
    legs
    leg curls & leg extensions
    47,5 kg x 12,12,7 // 35 kg x 12,12,9+3

    leg press
    215 kg x 12,12,12,8

    squats
    60,70,80 kg x 5

    hyperextensions
    BW x 10,10,10

    Comment


    • #3
      Code:
      friday 26.07.2013
      
      chest/back
      bb bench press & wide grip pullups
      80 kg x 8,8,6+1 // 8,7,6

      incline benchpress smith machine // bent over row
      60 kg x 10,9,8 // 75 kg x 10,9,8

      flys // db row bent over
      3 sets of each exercise

      Comment


      • #4
        Code:
        sunday 28.07.2013
        
        shoulders/arms
        bent over side laterals
        7,5 kg x 10,10,10

        seated overhead db press
        22,5 kg x 10,6,6

        side laterals
        10 kg x 10,7,6

        dc shoulder stretch

        cable curls // db curls // hammer curls

        41 kg x 10,8,7 // 15 kg x 7, 12,5 kg x 10,8 // 10 kg x 10,10,10

        dc biceps stretch

        pushdows // db overhead extensions // pushdowns rope

        45 kg x 10,9,8 // 17,5 kg x 10,7,7 // 27 kg x 10,7,6

        dc triceps stretch

        Comment


        • #5
          Welcome to the training journal forum.

          I sent you a PM.
          Please read it.
          Thanks.
          My Competition Prep Journal

          Muscular Development Forum Rules

          Comment


          • #6
            Welcome to the TJ section! Myself, The Joker and AustinBicep are your forum leaders. Let us know if you need anything...
            https://www.facebook.com/DavidLeesMPD
            https://www.facebook.com/Ripped2ShredsPhysiques

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