Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg
Monday: Finally! I got the technique correct! Now I can start squat heavy without using my back halfway trough, they key here was to use your glute and hamstring when your pushing up insted of your back. Felt really good, hehe, time to see how much I'am able to gain without a new platue.
Firday: Yeah buddy! Now I did perfect deadlift as well! I am so happy right now, hehe. Time to gain, gain, gain and gain some more!
| Basic Routine | 27.feb | Week4 | |||||
| Excercises | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Squat | (1)2x5x98kg | Cardio | Cardio | ||||
| Leg Press | (2)2x10xnr18 | ||||||
| Glute/Ham Raises | (2)3x10xBW | ||||||
| Calf Raises | (5)3x15xnr15,5 | (5)3x15xnr15,5 | |||||
| Deadlift | (1)2x5x120kg | ||||||
| Bent Over Row | (3)4x6x55kg | ||||||
| Lat Pull-Down | (3)4x6xnr11 | ||||||
| Incline Barbell Bench Press | |||||||
| Barbell Bench Press | (1)3x5x70kg | ||||||
| Incline Dumbbell Bench Press | (2)4x8x25kg | ||||||
| Dumbbell Bench Press | |||||||
| Military Press | (3)3x8x40kg | ||||||
| Barbell Curl | (4)3x8x30kg | (4)3x8x32kg | |||||
| Tricep Pushdowns | |||||||
| Skull Crushers | (4)3x10x31,5kg | ||||||
| Weigth Crunches | (5)3x10x25kg |
Ingen kommentarer:
Legg inn en kommentar