Purefilth
Master Don Juan
just thought Id start this here, keep me motivated.
Right, back into the gym this year after an epic fail last year (broke 3 ribs and wrecked my left shoulder)
been back at it since the start of the year, just breaking in slowly.
Goals are strength, slightly build and Im already prettl defined IMO - probably cos I'm naturally quite slim.
Weigh 79 kg (about 174.8lb )
Chest & Triceps yesterday
Started with dips to warm up - 3x12
Tricep extensions
Fly
Incline press
(I forget the weights and excercises I did)
Today
Bicep curls 17.5 kg each hand(38.5lb) 3x8
Crazy 8's - bicep curl (each hand, no rest between sets)1x8 7kg 1x8 9kg 1x8 12.5kg 1x8 9kg 1x8 7 kg Went to failure (left arm failed first)
Chin - ups 3x8 - wide grip, overhand (fvcking hard directly after curls - may have to do it to warm up next time im on a back and bicep day)
4x12 45kg Row leant back, no support(let the lower back and abs do that)
4x10 20kg(each hand) shrugs
2x8 20 kg front raise
2x8 17.5 kg curls to wear out before I left (failed 2nd set )
protein shake straight after gym, followed by a whole roast chicken and a yoghurt when I got home.
this evening - went to a zumba class that my buddys wife runs - for cardio (I HATE RUNNING)
got a good sweat on in that, was me and my buddy surrounded by 10 - 15 18 - 23 year old girls
Guys - I reccomend going to a zumba class - good cardio workout, LOTS of azz - kept me going through it anyways - ill be going back next week!!
whey protein after that
Pizza and more yoghurt for dinner.
planning on deadlifts and squats tomorrow - but I have lots of work on, and going out for a good ole drinking session at night
1kg = 2.2pounds => cba to calculate it all
Right, back into the gym this year after an epic fail last year (broke 3 ribs and wrecked my left shoulder)
been back at it since the start of the year, just breaking in slowly.
Goals are strength, slightly build and Im already prettl defined IMO - probably cos I'm naturally quite slim.
Weigh 79 kg (about 174.8lb )
Chest & Triceps yesterday
Started with dips to warm up - 3x12
Tricep extensions
Fly
Incline press
(I forget the weights and excercises I did)
Today
Bicep curls 17.5 kg each hand(38.5lb) 3x8
Crazy 8's - bicep curl (each hand, no rest between sets)1x8 7kg 1x8 9kg 1x8 12.5kg 1x8 9kg 1x8 7 kg Went to failure (left arm failed first)
Chin - ups 3x8 - wide grip, overhand (fvcking hard directly after curls - may have to do it to warm up next time im on a back and bicep day)
4x12 45kg Row leant back, no support(let the lower back and abs do that)
4x10 20kg(each hand) shrugs
2x8 20 kg front raise
2x8 17.5 kg curls to wear out before I left (failed 2nd set )
protein shake straight after gym, followed by a whole roast chicken and a yoghurt when I got home.
this evening - went to a zumba class that my buddys wife runs - for cardio (I HATE RUNNING)
got a good sweat on in that, was me and my buddy surrounded by 10 - 15 18 - 23 year old girls
Guys - I reccomend going to a zumba class - good cardio workout, LOTS of azz - kept me going through it anyways - ill be going back next week!!
whey protein after that
Pizza and more yoghurt for dinner.
planning on deadlifts and squats tomorrow - but I have lots of work on, and going out for a good ole drinking session at night
1kg = 2.2pounds => cba to calculate it all
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