Body4god's training Journal

[body4god]

Im still really new but I think im going to jump in with both feet and try this feature out.

[body4god]

My split:
Day 1:Legs/shoulders
Day 2: Off
Day 3: Chest/Triceps/abs
Day 4: Cardio
Day 5: Back/Biceps/forearms
Day 6: Cardio(light cardio)
Day 7: Legs/shoulders (and repeat)

[body4god]

I will start with Yesterday's leg work out.


Squat warm up
Warm up
1. Barx10
2. 135X10
3. 225x2

Set 1: 255x20
Set 2: 295x8
Set 3: 295x7
Set 4: 315x4 (The last rep i cheated i felt i hadto cheat 3 good squats tho.

Leg press:
Set 1: 10 platesx10 reps (was too easy should of started heavier)
Set 2: 14 platesx10reps
Set 3: 16 plates x 7 reps

Leg extensions:
Set 1: 120x10
Set 2: 130x9

More comeing when i get back..

[getnbgr]

Good luck with your journal. Not a bad start. Is there more to the leg workout?

[LegendaryWatcher]

Welcome and I wish you the best of luck in your fitness aspirations.

[Syddles]

Cool beans, body4god! And welcome to ABC.

[ QUOTE ]
(The last rep i cheated i felt i hadto cheat to 3 good squats.

[/ QUOTE ]

Careful doing that. Personally I'm not a big fan of cheating on squats. Rather I opt to rest-pause to get to a certain number of reps.

Good luck!

[body4god]

Okay im back.

After i did some hamstring curls and some light calve work.


I used a leg press machine for calve raises and toe lifts.

I chose to circuit train by working 1 foot then the other for calve raises till extreme burn and then toe lifts. I did 3 sets and i was done with legs..

Shoulders:
(after warming up)

Military press:
50x10
55x7
55x6
Bent Over fly's:
25x10
25x10
35x5
I forget the name of this excercise but it works the sides of your shoulders.
30lbsx10
30lbsx8
40lbsx4

Dumbell Shrugs:
50x15
60x10
70x4

[body4god]

Legs and shoulders was monday.


Tuesday was cardio!! i chose to move one of my cardio day's to after leg day because i may not be around on thursday.

I did some submission wrestling for my cardio for about 45 minutes. Not sure what else to include about that...

Anyway today is back day!! cannot wait.

[body4god]

[ QUOTE ]
Cool beans, body4god! And welcome to ABC.

[ QUOTE ]
(The last rep i cheated i felt i hadto cheat to 3 good squats.

[/ QUOTE ]

Careful doing that. Personally I'm not a big fan of cheating on squats. Rather I opt to rest-pause to get to a certain number of reps.

Good luck!

[/ QUOTE ]

Well by cheating i did a partial rep. I did a partial rep because when i started to go down i felt weak and felt i shouldnt try a full rep. Also i like to be honest about my work out weakness's even though i know it was not ideal thats what happend.