Enhance Genetics Body Building
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MG's log

Right now I lift 5 times a week

Mon -- chest and back
Tues -- shoulders and arms
Wed -- rest or circuit training
Thu -- same as Monday
Fri -- same as Tuesday

And since early this week I do cardio twice a day, one session fasted cardio upon waking up and another one around 3PM. I burn between 350 and 500 cals per session.
 
millenium girl said:
Right now I lift 5 times a week

Mon -- chest and back
Tues -- shoulders and arms
Wed -- rest or circuit training
Thu -- same as Monday
Fri -- same as Tuesday

And since early this week I do cardio twice a day, one session fasted cardio upon waking up and another one around 3PM. I burn between 350 and 500 cals per session.
Click to expand...
millenium girlVery intense training
I do chest and tris monday
Tuesday rest
Wednesday back and biceps and traps
Thursday leggs and calves
Friday arms and shoulders
Saturday traps and calves.
Sunday eat like shit lmao

Ordersupport@pct-shop.com

pct-shop.com
 
jolter604 said:
Very intense training
I do chest and tris monday
Tuesday rest
Wednesday back and biceps and traps
Thursday leggs and calves
Friday arms and shoulders
Saturday traps and calves.
Sunday eat like shit lmao

Ordersupport@pct-shop.com

pct-shop.com
Click to expand...
jolter604 Sunday

Sent from my SM-G955U using Tapatalk
 
Fasted cardio
5,3 kms -- 600 cals

Pull workout

Back
Lat pulldowns to the front wide grip
Warm up set 20 reps, 15, 15

Seated rows
Warm up set 20 reps, 15, 15

Lat pulldowns to the front narrow grip
Warm up set 20 reps, 15, 15

Weighted Back extensions
Warm up set 20 reps, 20, 20

Biceps
Preacher's curls
Warm up set 30 reps, 20, 20

Hammer curls
Warm up set 20 reps, 15, 15

Wrist curls
Warm up set 20 reps, 15, 15

PM cardio
3,6 kms -- 410 cals
 
Fasted cardio
4,5 kms -- 510 cals

Legs

Squats -- warm up set 20, 20, 15, 15
Leg extensions -- warm up set 20, 15, 15
Seated leg curls -- warm up set 20, 20, 20
Leg press -- warm up set 20, 20, 20
Hip adductors -- warm up set 20, 25, 25, 25
Hip abductors -- warm up set 20, 25, 25, 25

PM cardio
3 kms -- 350 cals
 
Fasted cardio
7.1 kms, 800 cals (I hadn't had anything since 5:30pm yesterday -- a protein shake -- because I had a procedure under light sedation this morning. I wasn't even allowed to drink water)

Push workout

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15
Seated laterals raises, warm up set (20), 15, 15

Triceps
Triceps push downs -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

Chest
Smith machine chest press (flat) -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Pec deck -- 20, 15, 15
 
You are back at it girl, way to go!!! Proud of you!!!
 
Thor said:
You are back at it girl, way to go!!! Proud of you!!!
Click to expand...
ThorThank you. My coach (a supermod at CJM) says I do too much cardio but I'm addicted to it and need to burn those carbs ....

Yesterday's workout

Fasted cardio
4.3 kms, 510 cals

Pull workout

Back
Seated rows (wide grip)
20, 15, 15
Lat pulldowns
20, 15, 15
Seated rows (narrow grip)
20, 15, 15
Weighted back extensions
20, 20, 20

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Preachers curls
30, 20, 20, 15
Wrist curls
20, 15, 15

Since I can't hit the gym on Saturday to do legs I did them today

Squats
20, 10, 10 (pain)

Leg extensions
20, 10, 10

Leg curls
20, 15, 15

Leg presses
20, 15, 15

Knee is sore and swollen. I blame the cardio and the bad weather and tendinosis. I will rest until Monday.
 
millenium girl said:
Thank you. My coach (a supermod at CJM) says I do too much cardio but I'm addicted to it and need to burn those carbs ....

Yesterday's workout

Fasted cardio
4.3 kms, 510 cals

Pull workout

Back
Seated rows (wide grip)
20, 15, 15
Lat pulldowns
20, 15, 15
Seated rows (narrow grip)
20, 15, 15
Weighted back extensions
20, 20, 20

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Preachers curls
30, 20, 20, 15
Wrist curls
20, 15, 15

Since I can't hit the gym on Saturday to do legs I did them today

Squats
20, 10, 10 (pain)

Leg extensions
20, 10, 10

Leg curls
20, 15, 15

Leg presses
20, 15, 15

Knee is sore and swollen. I blame the cardio and the bad weather and tendinosis. I will rest until Monday.
Click to expand...
millenium girlOh yes girl, the weather and tendonitis will do it but the cardio is keeping the tendonitis flared up.
Cardio is good depending on what your goals are, if you are not worried about growing and sparing ant excess muscle than cardio is just fine. Do what feels good and works my lady!! 🙂
 
I love cardio because of the endorphins ... I need them to feel good.

Yesterday I went for a 3.8 mi walk. Weather was cool but knee was fine because I was wearing a knee sleeve.

Today
Fasted cardio
7 kms, 800 cals

Push workout

Shoulders
Frontal raises -- 20, 15, 15
Upright rows -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated laterals raises -- 20, 15, 15

Triceps
Rope -- 20, 15, 15
Triceps push downs -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20

Chest
Smith machine press (incline) -- 20, 15, 15
Smith machine (flat) -- 20, 15, 15
Pec deck -- 20, 15, 15
 
Fasted cardio
7 kms -- 800 cals

Pull workout

Lat pulldowns to the front wide grip 20, 15, 15
Seated rows narrow grip 20, 15, 15
Lat pulldowns to the front narrow grip 20, 15, 15
Seated rows wide grip 20, 15, 15
Weighted Back extensions 20, 20, 20

Biceps curls 20, 15, 15
Preacher's curls 30, 20, 20, 20
Hammer curls 20, 15, 15
Wrist curls 20, 15, 15
 
Fasted cardio
7 kms -- 800 cals

Legs

Squats -- 20, 20, 20, 20
Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Leg press -- 20, 20, 20, 20
Hip adductors -- 20, 20, 20, 20
Hip abductors -- 20, 20, 20, 20

The inner compartment of the knee is quite sore.
 
Fasted cardio
7.1 kms, 800 cals

Push workout

Shoulders
Military press -- 20, 15, 15
Frontal raises -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated laterals raises -- 20, 15, 15

Triceps
Triceps push downs -- 20, 15, 15
Rope -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20

Chest
Smith machine press (flat) -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Chest press (machine) -- 20, 15, 15

Knee is still a bit angry. I'm taking Celebrex 200 once a day,
 
Fasted cardio
7 kms -- 800 cals

Pull workout

Back
Lat pulldowns to the front wide grip 20, 15, 15
Seated rows wide grip 20, 15, 15
Lat pulldowns to the front narrow grip 20, 15, 15
Seated rows narrow grip 20, 15, 15
Weighted back extensions 20, 20, 20

Biceps

Curls 20, 20, 20
Hammer curls 20, 15, 15
Preacher's curls 30, 20, 20
Wrist curls 20, 15, 15

I did everything in supersets to shake things up a bit.
 
I slept only 5 hours and did 6,9 kms cardio at 4am (burning 800 cals).

Shoulders
Military press (Smith machine) -- 20, 15, 15
Kettlebell swings -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated laterals raises -- 20, 15, 15

Triceps pressdowns -- 20, 15, 15
Rope -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20

Chest
Smith machine press (flat) -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Pec deck-- 20, 15, 15, 20
 
Fasted cardio
7 kms -- 800 cals

Squats -- 20, 20, 20, 15
Leg extensions-- 20, 15, 15
Leg curls -- 20, 20, 20
Hip adductors -- 25, 25, 20, 20
Hip abductors -- 25, 25, 20, 20

Biceps curls -- 20, 20, 20
Hammer curls -- 20, 15, 15
Wrist curls -- 20, 15, 15
Concentration curls -- 20, 15, 15

Seated rows (large grip) -- 20, 15, 15
Lat pulldowns to the front (large grip) -- 20, 15, 15
Seated rows (narrow grip) -- 20, 15, 15
Lat pulldowns to the front (narrow grip) -- 20, 15, 15
Weighted back extensions –- 20, 20, 20
 
Fasted cardio
7 kms, 800 cals

Smith machine press -- 20, 15, 15
Smith machine close grip press -- 20, 15, 15
Pec deck -- 20, 20, 20
Chest press -- 20, 15, 15

Military press -- 20, 15, 15
Upright rows -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated lateral raises -- 20, 15, 15

Triceps push downs -- 20, 15, 15
Rope -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20
 
Fasted cardio
7,1 kms, 800 cals

Back
Seated rows (wide grip)
20, 15, 15
Lat pulldowns to the front (wide)
20, 15, 15
Seated rows (narrow grip)
20, 15, 15
Lat pulldowns to the front (narrow)
20, 15, 15
Weighted back extensions
25, 20, 20, 15

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Concentration curls
20, 20, 15
Wrist curls
20, 15, 15
 
Fasted cardio
3kms -- 350 cals

Legs

Squats -- 20, 20, 20, 20 (max weight irrelevant .....)
Leg extensions -- 30, 20, 20, 15 (max weight 32 kgs)
Seated leg curls -- 20, 20, 20 (max weight 32 kgs)
Leg press -- 20, 20, 20, 20 (max weight 32 kgs)
Hip adductors -- 30, 25, 20, 15 (max weight 50 kgs)
Hip abductors -- 30, 25, 20, 15 (max weight 50 kgs)
 
Fasted cardio
7.1 kms, 801 cals

Shoulders
Smith machine presses 20, 15, 15, 15
Seated lateral raises 20, 15, 15
Frontal raises 20, 20, 15
Shrugs 20, 20, 20

Triceps push downs 20, 20, 15
Triceps reverse 20, 20, 15
Rope 20, 20, 15
Weighted dips 20, 20, 20

Chest
Smith machine flat 20, 15, 15
Smith machine incline 20, 15, 15
Pec deck 20, 15, 15
Smith Machine close grip 20, 15, 15

Gym is closed tomorrow but I will probably do cardio.
 
Last edited by a moderator:
Fasted cardio
5,3 kms, 600 cals

Squats
20, 15, 15, 15 (+ 5 kgs compared to last week and going deeper)
Seated leg curls
20, 15, 15 (+ 5 kgs compared to last week)
Hip adductors
20, 15, 15 (max weight 130 lbs)
Hip abductors
20, 15, 15 (max weight 130 lbs)
Leg press
20, 15, 15 (max weight 70 lbs)

Back
Seated rows (wide)
20, 15, 15
Lat pulldowns to the front (wide)
20, 15, 15
Seated rows (narrow)
20, 15, 15
Lat pulldowns to the front (narrow)
20, 15, 15
Weighted back extensions
20, 15, 15

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Preacher's curls
20, 20, 15
Wrist curls
20, 15, 15

1,3 kms, 200 cals -- to loosen up the legs. The inside of the knee and the patella are a bit sore.
 
Nice log .Stay hard at it!! It will pay off!
 
Dustined83 said:
Nice log .Stay hard at it!! It will pay off!
Click to expand...
Dustined83Thank you!
Knee is sore so I did only 5,3 kms on the treadmill, 600 cals.

Chest
Smith machine (incline) 20, 15, 15
Smith machine (flat) 20, 15, 15
Chest press (machine) close grip 20, 20, 15
Pec deck 20, 20, 20

Shoulders
Smith machine presses 20, 15, 15
Seated lateral raises 20, 15, 15
Frontal raises 20, 15, 15
Shrugs 20, 20, 20

Triceps
Push downs 20, 20, 20
Rope 20, 15, 15
Reverse 20, 20, 15
Weighted dips 20, 20, 15
 

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