My Weight Lifting Log

body stats : 6ft 1.95
weight : 164 pounds (12 stone)

Bench Press : 55kg
Incline Fly : 12.5kg
Lat Pull-down : 82.5kg
Dead Lift : (not done)
Military Press : 40kg
lateral raise : 5kg (i use perfect form, with a count of 2 1 3)
Leg Press : 200k
Leg Curl : (maxed, so i power set down.)
Seated Calve raise : 80k
Skull Crushers : 20k
Standing Bicep Curls : 15kg

Press Ups in 1 minute :
Pull Ups to failure : 14
_____________________

My routine :

DAY 1#

bench press 4x8
incline 4x8
decline 4x8
Flyes 3x12
Shoulder Press 4x8
Lateral raise 3x10/12

DAY 2#

Deadlift 4x8
dumbbell row 3x10
Lat Pull-down 3x12
1 set hyper extension
Rowing 5 minutes

DAY 3#rest

Day 4#

Leg press1x20, 3x8
Leg curls 3x12
Lying leg curls 3x8
Calve raises 3x12
Seated calve raises 3x12

Standing bicep curls 3x12
Hammer Curls 3x12
21's

Close Grip BP 3x12
Skull Crushers 3x12
Rope Pull down 3x12

day 6# restart

muscles begin to deplete after 5 days.. i will be training with ut most intensity, so will need to space my workouts out accordingly

_______________________

a picture of me, last week


Week before last


*I Will not be using supplements, just a high protein and carb diet..
I will fill in stats this week as i do them! and update it weekly! *

constructive criticism accepted, ive had a month of n been taking drugs so i've lost quite alot off mass.. will be contining this thread up until chritmas

 

Keep it up, you seem to be doing well. Watch yourself with the drugs though.

 

keep ur shit up u will get where you want to in no time just remember training is the queen dieting is the king.

 

you should try cutting now.+

 

tbh you look kinda fat you should hit cardio more.

 

u look great