GALTS TRAINING LOG | Thread profile

I have been on this forum long enough without posting a training log so here goes. So at the moment im 5ft 4 80kg not sure on body fat however the plan is to reduce body fat whilst maintaining muscle. Diet wise im eating 6 am 10g of glutamine 7am 50g of whey and 40g of oats with 1 teaspoon of low sugar jam mixed in or honey 10am 40g (dry weight) basmati rice or half a sweet spud ...

SHOULDERS , TRIS AND TRAPS 3 warm ups sets followed by standing d/b laterals 15kg x 8kg ds 12.5kg x3 smith front press 60kg x 10 rp 2 rear laterals lying face down on bench 10k x 12 3 warm ups followed by pushdowns with ez type bar 68 kg (150lb) x8 inc ez bar tri extensions 40kg x 12 seated ez bar shrug holding bar under legs 90kg x 15 This wasn't at 100 % as my shoulder ...

CHEST AND BICEPS 3 WARM UP SETS incine fly 30kg x 9 inc smith press 70kg x 8 rp 2 dips me+20kg = 100kg x 8 db preacher curls 12.5kg x 12 these really make the bis hurt like hell ez bar cable curl 45.4kg (100lb) x 10 This cycle of training im really leaving my ego at the door and using good form. Meal 5 tonight was 1 chicken breast 150g with a home made satay topping ( ...

LEG DAY I train legs at 1.30 as i finish work at 1 on 99% of Fridays 3warm ups Standing calf raise 99kg x 9rp 1 seated ham curls 3 warm ups 59kg x 7 rp 2 Db sldl Set 1 42.5kg x 12 set2 42.5kg x 15 ( didnt come all the way up to keep tension on hammies) 45 deg leg press 3 warm ups set 1 250kg x 15 set 2 300kg x 10 front squats110k x 6 form not 100% but will get better

BACK STIFF ARM PULL DOWNS 3 warm ups 40.8kg x 11 REVERSE PULLDOWNS 137.5lb machine doesn't list kg x 8 rp 3 EZ BAR ROWS 100KG X 9 RP3 DEADS 160KG X5 180KG X3 Back is now so pumped i can't put my arms down by my sides

Quote: Originally Posted by Galtonator SHOULDERS , TRIS AND TRAPS 3 warm ups sets followed by standing d/b laterals 15kg x 8kg ds 12.5kg x3 smith front press 60kg x 10 rp 2 rear laterals lying face down on bench 10k x 12 3 warm ups followed by pushdowns with ez type bar 68 kg (150lb) x8 inc ez bar tri extensions 40kg x 12 seated ez bar shrug holding ...

Well what can i say training makes me hungry and i buy wholesale! lol

CHEST AND BIS I know i have got a bit out of order but i made an error last week. INCLINE DB FLY 3 warm ups 30kg x 10 RP3 INCLINE SMITH PRESS 80KG X 6 RP 2 DIPS 20KG X 8 DB PREACHER CURLS 15KG X10 STANDING EZ BAR CURLS 35KG X 10 Nice and pumped after this workout 35 mins of cardio done after every weights workout

LEGS D/B LEG CURLS 3 warm ups 30kg x8 rp 3 STANDING 1 LEG CURL USING CABLE STATION 49.1KG X 8 CALF PRESS ON 4 DEG LEG PRESS 3 warm ups 200KG X 12 rp 2 Cybex pin leg press 176.5kg x 25 FREE BAR SQUAT SET1 150KG X 8 SET2 170KG X 4 Pb on squats to day which im very happy with indeed

SHOULDERS, TRIS AND TRAPS standing d/b laterals 17.5kg x 8 ds 12.5kg x3 smith front press 70kg x 5 rp 2 Felt really heavy but controlled rear delt raise lying on bench 12.5kg x 12 behind the back cable lateral 4.5kg x 15 just wanted to pump the shoulder tri pushdowns 68kg x 11 try extensions on slight incline 40kg x 12 seated ez bar shrug 110kg x12 these are getting a bit ...