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sweilem 07-30-2006 02:06 PM

Sweilem's Journal
 
:weights:
I hope i will get comments and feedback regarding what im doing if its wrong and whats the right thing...it will be highly apreciated :biglaugh:

I like the idea of this journal thing, ive never been good in documenting events in my life, maybe this is my final change to get things right...

well,here i go

My Aim:Biuld muscle mass and loose fat in the same time.

Weight: 102 KG = 224 lb
Height: 177cm = 5.8"


I did bodybuilding since i was 17 years old,and in that time i got a bad in jury in the lower part of my calf and never heald after that till i was 26, and thats because im spending most of my time in office with less walking, and of course studying and strugling for making a living put my dream on the shelf for a while,now im almost 30 years and im back with the same ambition i had when i was 17. but i know the results wont be as good as if i was 17. so lets hope for the best! wish me luck! i hope this journal will help me in my commitment toward an ever improving workout. and of course with your help guys!
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my diet and workout for today: 30th july 2006
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PVL Iso-Gold chocolate flavoured protein shake in skimmed milk.(around 35MG=1scoop)

assorted vegetables cooked(tomatoes-eggplant-green pepers) with whole grain bread.

4pm to the gym: jogging for 1mile with a speed of 8km/hour.

-shoulders:
-seated barbell over head press = 10repX40kg,10X45,10X45
-cable upright row= 10X50,10X55,10X55
-seated dumbell press=10X10,10X15,10X15
-lateral raise= 10X10 3 sets

legs:
- leg press = 15X90,15X100,15X100
-leg curl= 10X50 3 sets
-squad= 3sets,12rep,60,80,80kg
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this is it for today...:weights:

Darkhorse 07-30-2006 06:57 PM

Good luck with your goals! Gaining mass while losing some fat can definately happen, just a little slower than picking one or the other....

Quote:

4pm to the gym: jogging for 1mile with a speed of 8km/hour.

-shoulders:
-seated barbell over head press = 10repX40kg,10X45,10X45
-cable upright row= 10X50,10X55,10X55
-seated dumbell press=10X10,10X15,10X15
-lateral raise= 10X10 3 sets

legs:
- leg press = 15X90,15X100,15X100
-leg curl= 10X50 3 sets
-squad= 3sets,12rep,60,80,80kg
In my opinion, cardio before weight training will hinder performance. Especially if you're running to the gym to bust out a legs day! :)

How do you like doing leg press before squatting? I ask because in my opinion, there is no exercise in this world that can come before squats. They are the king for putting on slabs of mass. Next time you may want to do them first, then follow up with some leg pressing if you need it.


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