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Callys Journal
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Posted by: cally
Hi
Here is my on-line Journal.
My goals
- to put muscle on
- to loose my fat belly
My Stats
Age 25
Sex: Male
Weight: 78Kg
Height 5 10
Arm Size (tense): 14.7
Chest size (un-tense): 39.5
Belly: 37 But I want to loose this. 
Training schedule
Monday: Chest and Triceps
Tuesdays: Abs and 20mins on the stepper
Wednesday: Shoulders and Biceps
Thursday: Abs and 20mins on the stepper
Friday: Back and legs
Saturday - If in the mood go for a swim
Sunday - Day off.
Diet: I think I need some help with this. I will have a read though the options later tonight.
Thanks
James
Posted by: cally
Todays workout
10mins on running machine to warm up
Chest
Benchpress (full length bar)
15Kg each side = 10 reps
20Kg each side = 7 reps
20Kg each side = 7 reps
Flys
11Kg each hand = 10 reps
11Kg each hand = 10 reps
12Kg each hand = 10 reps
Dumbell Press (flat)
16Kg each hand = 10 reps
19Kg each hand = 10 reps
22Kg each hand = 2 reps
Cable flies
15Kg each cable = 10 reps
20Kg each cable = 6 reps
20Kg each cable = 4 reps
I will list tricepts in a mo
Posted by: cally
My Tricept workout (which I did straight after chest) is as follows.
This one you lay on the bench and move the bar above your head.
15Kg Bar = 10 reps
15KB Bar = 10 reps
15Kg Bar = 8 reps
Cable pull down
10Kg = 10 reps
15Kg = 9 reps
15Kg = 7 Reps
By this time, my Tricepts where dead - Couldn't list anything more on them. I guess I must have trained them on the chest work out.
Is this a good workout plan so far?.
Thanks
James
Posted by: cmrapp11
Good Luck James!!! 
Posted by: dianas05
Hey James!
It's a good thing you decided to have a journal here. I've got one and it is really helping me to stick with my routine. About your diet, how about you post what you're currently eating so that I can critique it? This way you'll know what can be eliminated or added for best results. Good luck!
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