My Log

[Nomak666]

good choice bro, get to a good weight/bf % and do a clean bulk, quality muscle and more importantly good for your health.

In the summer you can add some fasted morning cardio, and start taking shorter rest times between sets. Keep the diet the same but like you said switch protein sources. Have cottage cheese once in a while, fish, tuna, etc.

Thanks gladiator. Thats exactly what i plan on doing. I will add some cardio in march. i wanna stay around 7-8% bodyfat and around 175-180. like i said, im only 5'6 so i think im big enough for my size, and i got wheels too

 

[Nomak666]

Did biceps on thursday:

Standing barbell curl w/ EZ Bar: 10x60lbs, 10x80lbs, 8x100lbs, 5x130lbs

Alternating DB Curl: 10x25s, 8x30s, 8x40s, 6x50s

V-Bar Cable Curl: 10x65lbs, 10x80lbs, 8x95lbs, 8x125lbs

single-arm preacher curl (machine): 10x50, 10x60, 8x85, 8x95

Abs:

roman chair knee raises: 4 sets of 20 reps

kneeling rope crunches @ 50lbs: 4 sets of 20 reps


Triceps workout for friday january 8th:

Close-grip bench press on smith machine: 10x105lbs, 10x155lbs, 8x195lbs, 6x245lbs

v-bar pushdowns: 12x65lbs, 10x80lbs, 8x95lbs, 8x125lbs

seated db extension with both hands: 10x70lbs, 10x80lbs, 8x90lbs, 8x100lbs

Dips: 2 sets of 15, 2 sets of 12

single-arm reverse grip pushdown: 10x15lbs, 10x20lbs, 8x25lbs, 6x30lbs