Road to Fitness ~~ My own plans and dialy workout updates!

20th April - Cardio & ABS - Sunday

Did this 1 hour after breakfast.
Took me 30 mins in total, this 'giant set' :

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1. 30 secs slow run
2. 30 secs moredeta run
3. 30 secs almost printing
4. 100 rope jumps
5. 50 crunches
6. 30 leg raises
7. 30 side crunches each side
8. 1 min plank
9. 100 rope jumps
- repeat all above, 2 more times -

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21st April - Cardio & ABS - Monday

Last day of Easter Holidays, then I'll have 3 days of University and then another Holiday's week since its the Anual Week of my University.
This one did before breakfast on an empty stomach. Took me 20 mins:

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1. 50 crunches
2. 30 crunches with a 5KG plate
3. 1 min plank
4. 30 secs slow run
5. 30 secs moderate run
6. 30 secs sprinting
7. 100 rope jumps
8. 30 secs moderate run
9. 30 secs sprinting
10. 100 rope jumps
11. 10 standing shoulder presses
12. 10 barbell power cleans
13. 20 barbell jerks
14. 1 min sprint

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Both workouts were made at home.
Today will update my journey with new pictures!

Fist page Current Stats image updated!

and this is a back non flexed picture from my back:
http://i58.tinypic.com/2d9tspl.jpg

Still bulky, but much better now :)

22nd April - Tuesday - Legs (quad focus) and Calves

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Heavy Front Squats - 5~8 reps - 5 sets
Leg Extenssions - 15 reps - 4 sets (last set was a double drop set)
Close Feet Leg Press - 12 reps - 4 sets
Seated Calf Raises - 30 reps - 4 sets
Standing Calf Raises - 15 reps - 4 sets
Dumbell Squats (using 2 benches and dumbell between legs with arms full extended, really great to improve deepth!) - 12 reps - 4 sets
Single Standing Calf Raises - 12 reps each - 4 sets

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Keep it going, good work.

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Originally Posted by Elvang

Keep it going, good work.

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thanks a lot mate! :)


Already lost 2KG! i've 77kg now.
Current weight updated.
Added before pictures the the front page, too!



24th April - Thursday - Chest and Back

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Flat Barbell Chest Press - 12~8 reps - 4 sets
Back Pulldowns - 10 reps - 4 sets
Dumbell Incline Chest Press - 10 reps - 4 sets
Single Machine Lat Pulldown - 10 reps each side - 4 sets
Upper Chest Cable Flies - 12 reps - 4 sets
Back Rows - 16 reps - 4 sets

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25th April - Friday - Legs

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Low Bar Heavy Squats - 6 reps - 6 sets
Close Feet Smith-Machine Squats - 10 reps - 4 sets
Walking Lunges - 20 steps - 4 sets
Stiff Leg Deadlifts - 10 reps - 4 sets

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26th April - Saturday - Shoulders, Arms and ABS

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Standing Dumbell Shoulder Press - 10 reps - 4 sets
Standing Lateral Raises - 10 reps - 4 sets
Bent Over Dumbell Rear Delt Flies - 10 reps - 4 sets

Barbell Close Grip Press & Barbell Bicep Curls - 10 reps - 4 sets
Dumbell Overhead Press & Dumbell Hammer Curls - 10 reps - 4 sets
Cable Bicep Curls & Rope Tricep Extenssions - 10 reps - 4 sets

Cable Crunches - 12 reps - 4 sets
Leg Extessions - 15 reps - 4 sets
Side Crunches - 30 reps each side - 4 sets

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Just curious, why are you almost always doing 4 sets :)?

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Originally Posted by Fandango

Just curious, why are you almost always doing 4 sets :)?

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its just what makes me feel good. anyways when i feel great about some exercice i may get it to 10 sets or whatever.
like squats, i usually do around 6 sets ;)

Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/...56479379_n.jpg

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Originally Posted by Fandango

Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/...56479379_n.jpg

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Pretty nice back for a bulky time mate ;)


29th April - Tuesday - Back and Biceps

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Reverse Grip Pulldowns - 10 reps - 4 sets
Seated Rows - 12 reps - 4 sets
Pullups - 8 reps - 3 sets
Facepulls - 15 reps - 4 sets

Barbell Bicep Curls - 10 reps - 4 sets
Concentrated Single Dumbell Curls - 8 reps each arm - 4 sets

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30th April - Wednesday - Legs (quad focus) & calves

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Front Squats - 8 reps - 8 sets
Lunges - 16 steps - 8 sets
Leg Extenssions - 8 reps - 8 sets

Standing Calf Raises - 15 reps - 6 sets
Seated Calf Raises - to failure - 4 sets

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Quote:

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Originally Posted by Fandango

Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/...56479379_n.jpg

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95kg? or 75kg?

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Originally Posted by Fandango

Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)

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It says pretty clear in the exact text you quoted. Reread @Koksik22

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Originally Posted by Fandango

It says pretty clear in the exact text you quoted. Reread @Koksik22

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can you give other photo ? becouse on that you look like guys from Auschwitz

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Originally Posted by Koksik22

can you give other photo ? becouse on that you look like guys from Auschwitz

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From 1 year (85kgs)
https://scontent-a-lhr.xx.fbcdn.net/...12231696_n.jpg

"Yea" I am sure guys from Auschwitz had that BF% and those lats. Either you are just stupid or hatin'. If you want to see more pics I suggest you look in to the facebook page, and no- aint got no more from the bulk peak.

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Originally Posted by Fandango

From 1 year (85kgs)
https://scontent-a-lhr.xx.fbcdn.net/...12231696_n.jpg

"Yea" I am sure guys from Auschwitz had that BF% and those lats. Either you are just stupid or hatin'. If you want to see more pics I suggest you look in to the facebook page, and no- aint got no more from the bulk peak.

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1 year ago you was look better then now.

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Originally Posted by Koksik22

1 year ago you was look better then now.

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Not than now, definatly not. But comparing those 2 pics I looked better when it comes to defination- not mass. Not by far, and the lightning is terrible in the pic from Januar

You need to get some cardio in there. On the days you rest, you should run. Your heart is a muscle, too. Gotta work that baby. :D

nah he should get alot of mass and he run when pks are attacking him in game^^ @Fandango what is your height? maybe you are high that why you not looks like 95kg

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Originally Posted by Koksik22

nah he should get alot of mass and he run when pks are attacking him in game^^ @Fandango what is your height? maybe you are high that why you not looks like 95kg

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184cm

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Originally Posted by Fandango

184cm

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then maybe you have monster legs?

You should come work out with me :D

At the height of my last bulk i was up to 95kg bulked.

I started to shred in Late November and i'm now 82 KG fully shredded :)

#focus ;)

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Originally Posted by J.Dre

You need to get some cardio in there. On the days you rest, you should run. Your heart is a muscle, too. Gotta work that baby. :D

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Yes mate! totally agree.
I've been doing more cardio than ever ;)
Lost 3KG in 1 month, so far. my goal is to lose 2 more KG. i know i could lose more, but i want to save as much muscle as i possible can, so im slowly cutting :)

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Originally Posted by Koksik22

then maybe you have monster legs?

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My legs are good, but so is my back and my shoulders.

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Originally Posted by RobD

You should come work out with me :D

At the height of my last bulk i was up to 95kg bulked.

I started to shred in Late November and i'm now 82 KG fully shredded :)

#focus ;)

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I'm 85kgs now, shredded as fuark

Lets all get shredded ;)


2nd May - Friday - Chest, Shoulders & ABS

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Front Cable Chest Flies - 8 reps - 8 sets (30 secs rest between sets, not super heavy, heading for maximum pump)
Decline Chest Barbell Press - 20~20~12~8 reps - 4 sets (Short rest periods, increasing weight)
Incline Dumbell Chest Flies - 12 reps - 4 sets

Standing Dumbell Shoulder Press - 10 reps - 4 sets
Single Shoulder Side Raises - 10 reps each side - 3 sets
Machine (Pec Deck) Rear Delt Flies - 15 reps - 3 sets
Barbell Wide Grip Rear Delt Rows - 12 reps - 4 sets

Leg Raises - 20 reps - 4 sets
Obliques with Cables - 15 reps each side - 3 sets

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5th May - Monday - Legs

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EXERCISE 1: Squats
Reps: 10/8/6/4
Rest in between sets: 180 sec.

EXERCISE 2: Leg Press
Reps: 10/8/6/4
Rest in between sets: 120 sec.

EXERCISE 3: Stiff Leg Dumbbell Deadlifts
Reps: 12/10/8/8
Rest in between sets: 90 sec.

EXERCISE 4: Leg Extensions
Reps: 12/10/8/8
Rest in between sets: 90 sec.

EXERCISE 5: Hamstring Curls
Reps: 15/12/10/8
Rest in between sets: 90 sec.

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Gonna use some of these exercises thanks :P, keep up the good work though !