Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg
I'm eating too much carbs in the weekend, hehe. I'll have to get strict with my self soon.
Monday: I did really like this program, it was a great balance between hypertrophy and strength. Also fun to find 1rep below maxes.
| Basic Routine | 06.feb | Week1 | |||
| Excercises | Monday | Tuesday | Wednesday | Thursday | Friday |
| Squat | Cardio | (1)2x5x94kg | Cardio | ||
| Leg Press | |||||
| Glute/Ham Raises | (2)3x10xBW | ||||
| Calf Raises | (5)3x15xnr15 | ||||
| Deadlift | |||||
| Bent Over Row | (3)4x6x50kg | ||||
| Lat Pull-Down | |||||
| Incline Barbell Bench Press | (1)3x5x58kg | ||||
| Barbell Bench Press | (1)3x5x65kg | ||||
| Incline Dumbbell Bench Press | (2)4x8x22,5kg | ||||
| Dumbbell Bench Press | (2)4x8x22,5kg | ||||
| Military Press | (3)3x8x36kg | (3)3x8x36kg | |||
| Barbell Curl | (4)3x8x28kg | ||||
| Tricep Pushdowns | (4)3x10xnr.5 | ||||
| Skull Crushers | (4)3x10x29,5kg | ||||
| Weigth Crunches | (5)3x10x15kg | (5)3x10x17,5kg |
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