Enhance Genetics Body Building
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MG's log

Nice log .Stay hard at it!! It will pay off!
 
Dustined83 said:
Nice log .Stay hard at it!! It will pay off!
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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
 
Fasted cardio
5,3 kms -- 600 cals

Pull workout

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

Biceps

Curls 30, 20, 20
Hammer curls 20, 15, 15
Preacher's curls 30, 20, 20
Wrist curls 20, 15, 15
 
Fasted cardio
7.1 kms, 800 cals

Chest
Smith machine incline -- 20, 15, 15
Smith machine flat -- 20, 15, 15
Smith machine close grip -- 20, 15, 15

Shoulders
Seated presses -- 20, 15, 15
Seated laterals -- 20, 20, 20
Frontal raises -- 20, 15, 15
Shrugs -- 20, 20, 15

Triceps
Pressdowns -- 20, 20, 20
Reverse -- 20, 20, 15
Rope -- 20, 15, 15
Weighted dips -- 20, 20, 20
 
Fasted cardio
7 kms -- 800 cals

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

Biceps

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

Bionic knee and calf are swollen and sore. I have legs tomorrow, that should be fun.
 
Fasted cardio
7 kms, 800 cals

Shoulders
Seated press -- 20, 15, 15
Seated lateral raises -- 20, 15, 15
Shrugs -- 20, 20, 20

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

Legs
Knee was a little better this morning but still stiff and a bit sore.
I took it easy and did mainly weightless exercises.

Air squats -- 20, 20, 20
Leg extensions -- 30, 25, 20
Seated leg curls -- 30, 25, 20
Wall sits -- 20, 20, 20
Hip adductors -- 25, 20, 20 (max weight 120lbs)
Hip abductors -- 25, 20, 20 (max weight 120lbs)
 
Fasted cardio
7 kms, 800 cals

Back
Lat pull downs (front, wide grip) -- 20, 15, 15
Seated rows (close grip) -- 20, 15, 15
Lat pull downs (front, close grip) -- 20, 15, 15
Seated rows (wide grip) -- 20, 15, 15
Weighted back extensions -- 20, 20, 20

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

Triceps pressdowns -- 20, 15, 15
Triceps reverse -- 20, 15, 15
Weighted dips -- 20, 20, 15

No gym until Monday unless I do legs on Saturday. We'll see how my bionic knee is doing.
 
I was supposed to take the weekend off but gym was empty this morning and I did legs (light weights).

Air squats 20, 20, 20
Seated leg curls 20, 15, 15
Leg extensions 20, 15, 15
Leg press 20, 15, 15
Hip adductors 20, 20, 20
Hip abductors 20, 20, 20
Seated calves 2 sets of 50

Knee was stiff so I did cardio (enough to burn 500 cals).
 
Fasted cardio
7 kms, 800 cals

Shoulders
Seated press -- 20, 15, 15
Frontal raises -- 20, 15, 15
Seated lateral raises -- 20, 15, 15
Shrugs -- 20, 20, 20

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

Triceps
Rope -- 20, 15, 15
Weighted dips -- 20, 20, 20
Pressdowns -- 20, 20, 20
Reverse -- 20, 20, 15
 
I dragged myself to the gym this morning. Glad there was nobody there.

7 kms fasted cardio--800 cals

Biceps curls -- 30, 20, 20
Hammer curls -- 20, 15, 15
Wrist curls -- 20, 20, 20
Concentration curls -- 30, 20, 20

Back
Seated rows (narrow) -- 20, 15, 15
Lat pull downs (narrow) -- 20, 15, 15
Seated rows (wide) -- 20, 15, 15
Lat pulldowns (wide) -- 20, 15, 15
Weighted back extensions -- 20, 20, 20
 
Fasted cardio
60 min mixed cardio (stepper, elliptical) -- 600 cals

Legs

Squats -- 20, 20, 20, 20
Leg extensions -- 20, 15, 15
Seated leg curls -- 20, 20, 20
Leg press -- 20, 20, 20
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20
Seated calves -- 20, 20, 20

PM cardio (to loosen up the legs)
1,7 kms -- 200 cals
 
Fasted cardio
Mixed cardio -- 500 cals

Chest/back

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

Seated rows (wide) 20, 15, 15
Lat pulldowns to the front (wide grip) 20, 15, 15
Seated rows (close) 20, 15, 15
Lat pulldowns to the front (close grip) 20, 15, 15

Cardio
Treadmill 2,7 kms, 300 cals
 
I took it easy today. No gym, 7 kms on the treadmill, 800 calories burnt.

I won't work out until Monday when I start my new split.
 
This weekend was cardio only (2 sessions of 30 min on Saturday and 2 yesterday).

1st full body workout

Shoulders
Press -- 20, 15, 15
Seated laterals -- 20, 15, 15

Chest
Bench press -- 20, 15, 15
Pec deck -- 20, 20, 20

Biceps
Curls -- 20, 20, 20
Cable curls -- 20, 15, 15

Triceps
Push downs -- 20, 15, 15
Reverse -- 20, 15, 15

Back
Seated rows -- 20, 15, 15
Weighted back extensions -- 20, 20, 20

Legs
Squats -- 20, 15, 15
Seated leg curls -- 20, 15, 15

Calves -- 30, 30, 20

Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20
 
Full body

Chest
Bench (incline) -- 20, 15, 15
Cable crossovers -- 20, 15, 15

Shoulders
Frontal raises -- 20, 15, 15
Upright rows -- 20, 15, 15

Back
Lat pulldowns-- 20, 15, 15
Weighted back extensions -- 20, 15, 15

Arms
Preachers curls -- 20, 20, 20
Hammer curls -- 20, 20, 20

Triceps push downs -- 20, 20, 20
Weighted dips -- 20, 20, 20

Legs
Leg extensions -- 25, 20, 20
Hip abductors -- 25, 20, 20
Hip adductors -- 25, 20, 20
 
Shoulders
Smith machine presses -- 20, 15, 15
Seated laterals -- 20, 15, 15

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

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

Triceps
Rope -- 20, 15, 15
Reverse -- 20, 15, 15

Back
Seated rows narrow grip -- 20, 15, 15
Weighted back extensions -- 20, 20, 20

Legs
Squats -- 20, 15, 15
Seated leg curls -- 20, 15, 15

Calves -- 30, 30, 20

Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20

I'm gonna take a few days off.
 
I won't work out tomorrow and Tuesday so I decided to do a full body this morning.

Chest press (machine) - 20, 20, 20
Chest press close grip - 20, 20, 20

Shoulder press - 15, 15, 15
Seated lateral raises - 20, 20, 15
Shrugs - 20, 20, 20

Seated rows (narrow grip) - 20, 20, 15
Seated rows (wide grip) - 20, 20, 15

Biceps curls - 30, 20, 20
Hammer curls - 30, 20, 20

Triceps pressdowns - 20, 20, 15
Triceps recerse - 20, 29, 15

Leg extensions - 25, 20, 15
Seated leg curls - 25, 20, 20

Seated calves - 20, 20, 15

Hip abductors - 20, 20, 20
Hip adductors - 20, 20, 20
 
I wasn't supposed to work out at all today but I did the upper body (I will do legs tomorrow).

Shoulders
Military press -- 20, 15, 15
Lateral raises -- 20, 20, 20

Arms
Biceps curls -- 20, 20, 20
Hammer curls -- 20, 20, 20

Triceps
Push downs -- 20, 20, 15
Weighted dips -- 20, 20, 20

Back
Seated rows (close grip) -- 20, 20, 15
Seated rows (wide grip) -- 20, 20, 20
Back extensions -- 20, 20, 20

Chest
Press normal grip -- 20, 15, 15
Press close grip -- 20, 15, 15
 

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