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