[philosopher]

hello people,
i'm starting my log on monday but first some stats
my stats:
1.70 m
68 kg
7% bf
i'm training 2 years now and made some good progress.
last week i got sick and couldn't train at all, but after a week of rest i'm top motivated

day 1: back/bis/abdominals
day 2: quads/hams/calves
day 3: rest
day 4: chest/trs
day 5: schoulders/traps/abdominals

[pumpingiron]

Hello
7% bodyfat is very good! but 68kg is not very much. Your weight should be at least 80kg after 2 years. My estimate: You could make some great gains with a good nutrition plan. Eat, eat & eat some more.

[philosopher]

Originally Posted by pumpingiron

Hello
7% bodyfat is very good! but 68kg is not very much. You could make some great gains with a good nutrition plan. Eat, eat & eat some more.

i know. the only problem is i'm on the sports academy. so i sport every day and not only bb also things as long distance running :( . but this is my last year .

[pumpingiron]

That's why u have to eat like a horse! Lot's of weightgainer. I can see the problem, but it's still possible to make decent gains. Good luck

[philosopher]

back/bis/abs

w-up:
10 min rowing machine

back
deadlift 4 sets:
12* 60kg 10* 70kg 8* 80kg 6* 90kg
closegrip chin up 3 sets:
own bodyweight: 12* 12* 10*
dumbell row 4 sets:
12* 20kg 10* 24kg 8* 28kg 12-16* 16kg

bis:
dumbell curl 3 sets:
12* 12kg 10* 14kg 8* 15kg
cable curl 3 sets:
8* 30kg 10*25kg as much as i can with 15kg

abs:
cruches 4 sets:
25 times own bodyweight.
abdominal machine 3 sets:
15* 30kg 12* 35kg 10* 40kg

bis: 1 mass excersize 1 volume excersize. i think bis can easely be overtrained.

[philosopher]

quads/hams/calves

w-up
10 min on the bike.

quads:
leg extension 3 sets:
15* 30kg 12* 35kg 10* 40kg
front squads 4 sets:
12* 40kg 10* 45kg 8* 50kg 6* 55kg
leg press 4 sets:
12* 130kg 10* 140 kg 8* 150kg 15-20* 100kg

hams:
leg curl 4 sets:
12* 35kg 10* 40kg 8* 45kg 6* 50kg

calves:
standing calf raise 3 sets:
12* 50kg 10* 60kg 8* 70kg
sitting calf raise 3 sets:
25* 25kg 20* 30kg 15* 35kg

[Johnny Bravo]

I feel inspired to do front squats again :)

[philosopher]

Originally Posted by Johnny Bravo

I feel inspired to do front squats again :)

i like that excersize. 1 week i'll do normal squads the other week i'll do front squads.

[philosopher]

restday hmm nice. my calves feel pretty sore for some reason

[Freakzilla]

I hate when foreigners write there weights down in kilograms.

Kilograms piss me off.

Nice log anyways Philosopher.

Freak

[philosopher]

Originally Posted by Freakzilla

I hate when foreigners write there weights down in kilograms.

Kilograms piss me off.

Nice log anyways Philosopher.

Freak

thanQ freak.
in holland we only work with kilograms.