Hello all, I have been an active member of the gym going on nearly a year but only in past few months have I really got into the sort of science behind it and pushed myself for results.
Bodyfat / Weight Records
May: 9th, 2011
20% / 83 kgs
June: 7th, 2011
18.4% / 87 kgs
July: 11th, 2011
17.7% / 82 kgs
A little log I've been keeping, I really should've done waist size too because I've went from a 40inch waist to 34inch with some slack so could probrally go 32inch. I do a split routine at the gym and am aiming to hit a low enough body fat for abs and welcome any advice on that, I already know the myths such as you must do ab exercises to gain abs or you can train a certain area to reduce body fat there etc...
My Routine
Day 1; Arms Day
Bicep Curl - 55kg x 3
Rope Pull Downs - 30kg x 3
45 degrees bicep curls - 14kg x 3
Hammer Curl - 16kg x 3
Cardio (Running) - 30mins
Day 2; Chest Day
Machine Bench Press - 80kg x 3
Butterfly - 65kg x 3
Dumbbell Bench Press - 2x24kg x 3
Push Ups - x3
Cardio (Running) - 20mins
Day 3; Legs/Shoulder Day
Leg Extensions - 65kg x 3
Leg Curls - 65kg x 3
Leg Squat Machine - 130kg x 3
Dumbbell Shoulder Press - 2x22kg x 3
Shoulder/Back Pull Downs - 60kg x 3
Bicep/Back Pull Downs - 65kg x 3
Cardio - None
So for example my week looks like;
Monday - Day 1
Tuesday - Day 2
Wednesday - Day 3
Thursday - Day 1
Friday - Day 2
Saturday - Day 3
Sunday - Day 1
Bodyfat / Weight Records
May: 9th, 2011
20% / 83 kgs
June: 7th, 2011
18.4% / 87 kgs
July: 11th, 2011
17.7% / 82 kgs
A little log I've been keeping, I really should've done waist size too because I've went from a 40inch waist to 34inch with some slack so could probrally go 32inch. I do a split routine at the gym and am aiming to hit a low enough body fat for abs and welcome any advice on that, I already know the myths such as you must do ab exercises to gain abs or you can train a certain area to reduce body fat there etc...
My Routine
Day 1; Arms Day
Bicep Curl - 55kg x 3
Rope Pull Downs - 30kg x 3
45 degrees bicep curls - 14kg x 3
Hammer Curl - 16kg x 3
Cardio (Running) - 30mins
Day 2; Chest Day
Machine Bench Press - 80kg x 3
Butterfly - 65kg x 3
Dumbbell Bench Press - 2x24kg x 3
Push Ups - x3
Cardio (Running) - 20mins
Day 3; Legs/Shoulder Day
Leg Extensions - 65kg x 3
Leg Curls - 65kg x 3
Leg Squat Machine - 130kg x 3
Dumbbell Shoulder Press - 2x22kg x 3
Shoulder/Back Pull Downs - 60kg x 3
Bicep/Back Pull Downs - 65kg x 3
Cardio - None
So for example my week looks like;
Monday - Day 1
Tuesday - Day 2
Wednesday - Day 3
Thursday - Day 1
Friday - Day 2
Saturday - Day 3
Sunday - Day 1