A bit about myself
Have been working out since Feb 2001--now a bit more than 2 years. Never used AS. Work out 5 times a week. Current goal is 100 kg bodyweight.
Current Split[list=1][*]Chest[*]Back[*]Shoulders, Arms
day off[*]Hamstrings, Calves, Abs[*]Quads
day off[/list=1]
Typical workout lasts 1 hour.
Supplements
protein powder and vitamis
Weight
around 90 kg at the moment (US: x2.2)
Height
181.5 cm
Posted by: Sebi
3/18 chest
data in kg (US: x2.2)
db flat bench
wu 20*10
42*8/*4/38*4
db inc bench
34*6/*5/*3
db dec bench
30*7/*4
cable cross
90*7/*6/*4
db pullover
46*5/*4
+ pic from today's workout
Posted by: Sebi
3/19 back
chin
bw+10*8/*5/bw*9
pulldown
97*7/87*8/*6/*5/*5
bb bo row
95*6/*6/*5
mach row
87*7/*6/*5
back ext
78*8/*8/*8
Posted by: Sebi
3/21 shoulders, arms
db press
wu 20*10
30*7/*4
db seated bo lat raise
18*8/*10/20*?
sm upright row
75*7/65*7/*6
db tri ext
12*10/14*8
cable pushdown
90*7/*4/80*7
bench dip
*5/*5
seated db curl
20*8/*5
bi mach
49*7/*5/*5
db shrug
46*12/*10/*8
Posted by: Sebi
3/22 hams, calves, abs
sldl
wu 50*10
105*10/115*8/*6/*6
leg curl
62*7/*5/*4
standing calf raise
110*10/*10/*10
seated calf raise
60*9/*8
hanging leg raise
*14/*12
lying leg raise
*8/*7
Posted by: sara
are you really in japan?
Posted by: Sebi
yes
Posted by: sara
ok, cause the gym you in looks exactly like my gym in the US
Posted by: Sebi
they have machines from the US
Posted by: sara
ok. are you there for business, or you just live there?
Posted by: Sebi
i work here
Posted by: Sebi
3/25 chest
dbbp
wu 20*10
42*7/38*6/*4
inc dbbp
34*6/*4
cab cross
90*8/*5
pec mach
81*8
pullover
46*6
Posted by: Sebi
3/26 back
chin
+10*8/*6/bw*9
pulldown
97*6/87*6/*5/77*6
t-row
80*8/90*8/*6
mach row
87*6/*5/77*6
Posted by: sara
what you do? if you don't mind me asking
Posted by: Sebi
not at all. i teach languages.
Posted by: sara
English? its just intresting that you in japan.. i always wanna go there and see how life is there
Posted by: Sebi
English and German, mainly. Japan is a good place to visit. Prepare for a culture shock though.
Posted by: sara
I bet its peaceful there.. how long you been there for?
Posted by: Sebi
More than 3 years now.
Posted by: sara
wow! I bet you like now. did you move there by yourself?
Posted by: DaMayor
Sebi, what prompted you to begin weight training? (i.e., what sort of condition were you in?) Second question...do you monitor/log your diet? You seem to have your BF well under control, just thought you might want to share with the rest of the class.
Posted by: sara
what's your bf % Sebi?
Posted by: Sebi
Quick note:
Don't know my bf%. Not high, but not that low either. gained 16 kg (*2.2 for lbs) in the last 2 and a half years.
Have to go.
Posted by: sara
you probably gained muscle
Posted by: Sebi
looks like it
Posted by: sara
how are you'r meals?
Posted by: Sebi
3/28 shoulders arms
db press
wu 20*10
30*8/*5
seated lat raise
20*8/*8
front raise
18*5/16*5
sm upright row
75*7/*65*7
sm shrug
125*16/165*8
db tri
14*10/16*6
cab tri
90*8/*5
bench dip
*8/*8
seated db bi curl
20*8/*5
mach bi
49*8/*5
Posted by: Sebi
3/29 hams, calves
sldl
wu 55*8
115*8/135*5/115*6/*6
leg curl
62*7/*4/57*5
rev leg curl
*4
st calf
120*10/*10
seated calf
60*8/*8
Posted by: Sebi
3/30 quads
squat
wu 55*8
135*6/*4
leg press
366*8/*6
leg extension
183*8/*8/*8
Posted by: Sebi
my meals are nothing unusual.
today i had corn flakes w milk for breakfast, meat and salad for dinner, yoghurt, some quick food in between. i drink a lot of milk though (low fat).
Posted by: Sebi
supplements: at the moment only protein powder.
Posted by: sara
and?
Posted by: Sebi
Quote:
Originally posted by sara
and?
Posted by: sara
what else you eat throughout the day??? ( can you post your meals???
Posted by: DaMayor
Hey Sara, Shoo! Shoo! Let the poor guy post in peace!
Posted by: sara
what you mean??
Posted by: Sebi
I'll give it a try, Sara. This week i don't work out though. Say next week...
