Post by Greentea on Dec 28, 2004 5:27:02 GMT -5
This is my first Training log .
my goal is to increase muscle mass and maintaining bodyfat level .
Sunday
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as usual , i does a intense cardio for 14 mins on the treadmill at the incline of 10[max is 15] and speed of 14[max is 16] . i don't recommand people to do cardio before workout or after workout , but for myself , i have no time , and i find that it doesn't hinder much of my muscle gain , so i contiune doing .
cool down for 5 mins and have a light stretch before workout .
chest/arm
[warm up] dumbbell press - 1 sets x 15 repetition [ -> 15kg ]
[warm up ] Dumbbell fly - 1 sets of 15 repetition [ 10kg ]
[working set]- Flat bench dumbbell press 2 sets x 7-9 rep [ 25kg]
- Incline press - 1 sets of 7-9 rep [ 20kg]
-incline press - 1 sets of 7-9 reps [20kg] -> immediately after pressing , fly for isolation work to absolute failure.
-dips - one sets to absolute failure
Triceps
Standing tricep extention with barbell -> 2 sets of 10 [28kg]
Close grip bench press -> 2 sets of 7 reps - 10 reps -> 15kg per side on the olympic bar
Biceps
cable curl -> 1 sets of 8 reps with 30kg
alternate dummbbell curl -> 1 sets of 8 reps with 15kg dumbbel
hammer curl -> 1 sets of 10 reps with 12.5 kg
Tempo on chest is 4[E]-2
my goal is to increase muscle mass and maintaining bodyfat level .
Sunday
---------
as usual , i does a intense cardio for 14 mins on the treadmill at the incline of 10[max is 15] and speed of 14[max is 16] . i don't recommand people to do cardio before workout or after workout , but for myself , i have no time , and i find that it doesn't hinder much of my muscle gain , so i contiune doing .
cool down for 5 mins and have a light stretch before workout .
chest/arm
[warm up] dumbbell press - 1 sets x 15 repetition [ -> 15kg ]
[warm up ] Dumbbell fly - 1 sets of 15 repetition [ 10kg ]
[working set]- Flat bench dumbbell press 2 sets x 7-9 rep [ 25kg]
- Incline press - 1 sets of 7-9 rep [ 20kg]
-incline press - 1 sets of 7-9 reps [20kg] -> immediately after pressing , fly for isolation work to absolute failure.
-dips - one sets to absolute failure
Triceps
Standing tricep extention with barbell -> 2 sets of 10 [28kg]
Close grip bench press -> 2 sets of 7 reps - 10 reps -> 15kg per side on the olympic bar
Biceps
cable curl -> 1 sets of 8 reps with 30kg
alternate dummbbell curl -> 1 sets of 8 reps with 15kg dumbbel
hammer curl -> 1 sets of 10 reps with 12.5 kg
Tempo on chest is 4[E]-2
-1[C]
tempo for biceps is 3[e]-2
-2[C]
tempo for triceps is same as chest
Rest each set -> 1 mins the most .
Comments on workout last sunday
Today pump is adsolute great ! my arm is like swelling . chest is my weakest link , so i'm working hard on it ! i always suffer from glycogen deplete due to the facts that i do intense cardio before workout . i have diarrehea before workout today , haha , how lucky .
Note each set is not done to muscular fatigue unless stated.
