HELP

chrisdocechrisdoce Posts: 3
in Personal Journals
Hi guys! My name is Christian and I've been going to the gym since June 2013 so I'm pretty new. I used to weigh 81kg when I started with ~25% body fat. Now I'm down to 76kg with 19.5%. I've trimmed down a lot since I started going to the gym so now I'm looking for a bit more definition.

More bulk and cuts and less fat I guess. Please help me out.

Thanks!

Comments

  • allen101allen101 Posts: 5,102
    Fruits contains sugar, lots of sugar.

    You're avoiding carbs and fat but what is your protein source?
  • chrisdocechrisdoce Posts: 3
    Day 1

    CHEST
    DB/BB chest press - 3 x 12 (14, 16, 18)
    DB/BB incline chest press - 3 x 12 (10, 12, 14)
    Chest press (hammer machine) - 3 x 12 (20, 25, 25)
    Pectoral machine - 3 x 12 (20, 25, 30)

    Variations: Incline DB flyes, Seated flyes (machine), chest press (machine), cable cross over

    TRICEPS

    Arm extension - DTP (50 x 7.5kg, 40 x 10kg, 30 x 12.5kg, 20 x 15kg, 10 x 17.5kg then back up to 10, 20, 30, 40, and 50 reps)

    ABS Circuit: 3 sets of 10 reps each; then planking (target: 2 mins but can currently do only 1 minute)

    Sit-ups > Side crunches (L and R) > Leg raise > Russian Twist > Push ups
    allen101 wrote:
    Fruits contains sugar, lots of sugar.

    You're avoiding carbs and fat but what is your protein source?

    I eat a lot of meat and fish. Is that okay?
    APRIL 2, 2014

    Day 2

    LEGS

    Leg press: 7 x 15 (30, 30, 40, 50, 60, 70, 80)
    Adductor: 5 x 15 (30, 35, 40, 45, 50)
    Hamstring curls: 4 x 15 (30, 35, 40, 50)
    Squats (smith machine): 3 x 15 (20, 20, 20)

    SHOULDERS

    DB Shoulder press 5 x 15 (8, 8, 10, 12, 14)
    Front raise 3 x 12 (10, 10, 10)
    Lateral raise 3 x 12 (10, 10, 10)
    Halo 3 x 10 (10, 10, 10)

    ABS CIRCUIT 3 sets

    *Ang bano ng shoulders ko
  • iSamsonJeffiSamsonJeff Posts: 764
    Mag cut ka sir? Baka walang matira sayo . Just saying
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