Name: Chris
Age: 23
Height: 5 11"
Weight 160 pounds/ 72kgs
My workout journal is getting too thrashed so i've decided to upload my numbers on here, much easier me thinks
So I've been lifting for 3-5 days a week at home for the past year and a half and have added size and created a good base. In the last month i've decided to snap out of my sh!t and step it up a notch. I currently have a blue belt in karate a and i'm about to get into BJJ once a week. I also have a strong cardio/anaerobic/aerobic background from playing soccer and swimming a lot in the ocean (mainly in the warmer months).
The current routine i follows looks like this, however this is a rough template. The last few weeks i've felt inclined to go heavy everyday
Mon- Gym (heavy)
Tues- Gym (moderate)
Wednes- Gym (heavy)
Thurs- Gym (light)+ Speed/Cardio work
Fri- Gym moderate
Sat- BJJ
Eventually I will be training BJJ twice a week, but unfortunately not yet.
I'm just coming off a few low numbered weeks as i'm recovering from a torn quad (rectus femoris) which is kiling my life and my kicks.
Monday 26th July I was pissed off by the fact i couldn't squat or deadlift due to said injury so i decided to absolutley obliterate all other weights in my way today
Close Grip Bench Press:
1x15 88
1x10 132
1x12 132
1x5 132
Close Grip Barbell Rows
1x10 132
1x7 154
1x6 176
1x6 176
1x4 198
1x4 198
1x4 198
1x3 209
1x3 220
1x2 220
1x2 220
Powerclean
1x3 132 +3 push press's
1x5 132+5 push press's
1x5 132 +3 push press's
1x3 143 + 1 push press
1x3 143 + 3 push press's
Chin Ups alternating pronated/supinated grip, holding 10kg (22lbs) dumbell
1x10
1x10
1x7
1x4
1x6
1x4
Dips with weight plate on lap
1x10 55 lbs wieght plate
1x25
1x12 77 lbs weight plate
Dumbell Shrugs
1x12 110
1x12 110
1x10 110
1x10 110
1x5 110
Ab Wheel
1x15
1x15
1x15
total time approx 1hr 15 mins
Rest periods between sets are non existant apart from the time it takes to walk to the water fountain/ unload/load weight plates.
Age: 23
Height: 5 11"
Weight 160 pounds/ 72kgs
My workout journal is getting too thrashed so i've decided to upload my numbers on here, much easier me thinks
So I've been lifting for 3-5 days a week at home for the past year and a half and have added size and created a good base. In the last month i've decided to snap out of my sh!t and step it up a notch. I currently have a blue belt in karate a and i'm about to get into BJJ once a week. I also have a strong cardio/anaerobic/aerobic background from playing soccer and swimming a lot in the ocean (mainly in the warmer months).
The current routine i follows looks like this, however this is a rough template. The last few weeks i've felt inclined to go heavy everyday
Mon- Gym (heavy)
Tues- Gym (moderate)
Wednes- Gym (heavy)
Thurs- Gym (light)+ Speed/Cardio work
Fri- Gym moderate
Sat- BJJ
Eventually I will be training BJJ twice a week, but unfortunately not yet.
I'm just coming off a few low numbered weeks as i'm recovering from a torn quad (rectus femoris) which is kiling my life and my kicks.
Monday 26th July I was pissed off by the fact i couldn't squat or deadlift due to said injury so i decided to absolutley obliterate all other weights in my way today
Close Grip Bench Press:
1x15 88
1x10 132
1x12 132
1x5 132
Close Grip Barbell Rows
1x10 132
1x7 154
1x6 176
1x6 176
1x4 198
1x4 198
1x4 198
1x3 209
1x3 220
1x2 220
1x2 220
Powerclean
1x3 132 +3 push press's
1x5 132+5 push press's
1x5 132 +3 push press's
1x3 143 + 1 push press
1x3 143 + 3 push press's
Chin Ups alternating pronated/supinated grip, holding 10kg (22lbs) dumbell
1x10
1x10
1x7
1x4
1x6
1x4
Dips with weight plate on lap
1x10 55 lbs wieght plate
1x25
1x12 77 lbs weight plate
Dumbell Shrugs
1x12 110
1x12 110
1x10 110
1x10 110
1x5 110
Ab Wheel
1x15
1x15
1x15
total time approx 1hr 15 mins
Rest periods between sets are non existant apart from the time it takes to walk to the water fountain/ unload/load weight plates.
