Enhance Genetics Body Building
New posts
Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


MG's log

AM
Legs

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

Cardio
60 min -- 700 cals

I need a diet change.
 
Fasted cardio
30 min -- 400 cals

Upper body workout

Shoulders
Shoulder press -- 20, 15, 12
Seated lateral raises -- 20, 20, 20

Chest
Bench (flat) -- 20, 15, 15
Bench (incline) -- 20, 15, 12
Pec deck -- 20, 20, 20

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

Arms
Preachers curls -- 30, 20, 20
Hammer curls -- 30, 20, 20
Wrist curls -- 20, 20, 20

Triceps reverse -- 20, 20, 15
Triceps pressdowns -- 20, 20, 15

Cardio
30 min -- 400 cals
 
Squats -- 20, 20, 20 (going deeper than last time)
Leg extensions -- 25, 20, 20
Seated Leg curls -- 25, 20, 20
Leg press -- 25, 20, 20
Calves (using the horizontal leg press) 30, 20, 20
Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20

Cardio
35 min -- 500 cals
 
Cardio
AM -- 5 kms, 600 cals
PM -- 3,5 kms, 400 cals

Upper body workout

Shoulders
Seated presses -- 20, 15, 12
Seated lateral raises -- 20, 15, 15
Barbell shrugs -- 20, 20, 20

Chest
Bench (incline) -- 20, 15, 15
Chest press (machine, normal grip) -- 20, 20, 15
Chest press (close grip) -- 20, 20, 15

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

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

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

Tired ....
 
Legs
Squats - 20, 20, 20
Leg extensions - 25, 20, 20
Seated leg curls - 25, 20, 20, 20
Hip adductors - 20, 20, 20
Hip abductors - 20, 20, 20
Leg press - 25, 20, 20
Seated calves - 30, 25, 20

Cardio
45 min - 699 cals (and then I fell off the treadmill View attachment 23479).
 
Shoulders
Press -- 15, 15, 15
Frontal raises -- 15, 15, 15
Seated laterals -- 15, 15, 15

Chest
Bench press -- 15, 15, 15
Smith machine (incline) -- 15, 15, 15
Pec deck -- 15, 20, 20

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

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

Back
Lat pulldowns (wide) -- 15, 15, 15
Lat pulldowns (narrow) -- 15, 15, 15
Weighted back extensions -- 20, 20, 20


I'm gonna take the next couple of days off and stretch. Chiropractor fixed my neck/trap.
 
Shoulders
Kettlebell swings -- 15, 15, 15
Seated lateral raises -- 15, 15, 15

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

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

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

Chest (machine)
Press normal grip -- 15, 15, 15
Press close grip -- 15, 15, 15
 
Upper body workout

Chest
Chest press close grip -- 15, 15, 15
Chest press normal grip -- 15, 15, 15
Pec deck -- 15, 15, 15

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

Shoulders
Frontal raises (plate) -- 15, 15, 15
Seated laterals -- 15, 15, 15
Barbell shrugs -- 15, 15, 15

Arms
Concentration curls -- 30, 20, 20
Hammer curls -- 30, 20, 20
Wrist curls -- 20, 20, 20

Press downs -- 20, 15, 15
Reverse -- 15, 15, 15
Weighted dips -- 20, 15, 15
 
Squats -- 15, 15, 15, 15
Leg extensions -- 15, 15, 15, 15
Leg curls -- 15, 15, 15, 15
Leg press -- 15, 15, 15, 15
Seated calves -- 20, 20, 20
Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20

Knee is still sore so I kept the weights low and the movement slow and controlled.
 
45 min arm bicycle (minimum resistance)

When I told the manager of the gym that he wouldn't see me for a month and why, he asked me "why don't you work out the next 3 days and then take a break?". He had a point and I did shoulders, back and triceps.

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

Seated rows (narrow) -- 15, 15, 15
Seated rows (wide) -- 15, 15, 15
Lat pulls (4 different grips) -- 3 sets of 15 of each
Weighted back extensions -- 20, 20, 20

Press downs -- 15, 15, 15
Reverse -- 15, 15, 15
Rope -- 15, 15, 15
Weighted dips -- 20, 20, 20
__________________
 
I did chest earlier.

Chest press (machine)
Normal grip -- 15, 15, 15
Close grip -- 15, 15, 15

Bench
Flat -- 15, 15, 15
Incline -- 15, 15, 15
Decline -- 15, 15, 15

Cable crossovers -- 15, 15, 15

Pec deck -- 15, 15, 15

30 min arm bicycle (min resistance)
 
I trained for the last time this morning.

Legs

Squats -- 15, 15, 15
Leg extensions -- 15, 15, 15
Seated leg curls -- 15, 15, 15
Leg press -- 15, 15, 15
Seated calves -- 20, 20, 20
Hip Adductors -- 20, 20, 20
Hip Abductors -- 20, 20, 20
 
Chest

Chest press -- 15, 12, 10
Pec deck -- 15, 12, 10

Back
Seated rows wide grip -- 15, 12, 10
Seated rows close grip -- 15, 12, 10
Lat pulldowns -- 15, 12, 10
Back extensions -- 15, 12, 10

Shoulders
Seated laterals -- 15, 15, 12

Biceps
Concentration curls -- 15, 15, 10
Hammer curls -- 15, 15, 10

Triceps
Pressdowns -- 15, 12, 10
Reverse -- 15, 12, 10

Seated leg curls -- 25, 20, 15
Leg press -- 25, 20, 15
Seated calves -- 25, 25, 25
Hip adductors -- 25, 25, 25
Hip abductors -- 25, 25, 25
 
AM -- 4.5 kms treadmill -- 500 cals

Upper body workout

Shoulders
Military press -- 12, 10, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 15, 12

Chest
Incline press -- 15, 12, 10
Chest press (machine) -- 15, 12, 10

Back
Seated rows -- 15, 12, 10
Weighted back extensions -- 20, 15, 15

Biceps
Preachers curls -- 20, 15, 10
Hammer curls -- 20, 15, 10
Wrist curls -- 15, 12, 10

Triceps
Push downs -- 15, 12, 10
Reverse -- 15, 12, 10
Weighted dips -- 20, 15, 12

PM
Cardio
2.5 kms treadmill -- 300 cals
20 min arm bicycle
 
Today was cardio only

AM -- 5 kms, 600 cals
PM -- 4.5 kms, 500 cals

Dealing with an angry knee now.
 
I worked out at 8am.

Cardio
3.5 kms -- 400 cals

Chest press normal grip -- 15, 12, 10
Chest press close grip -- 15, 12, 10

Lat pulldowns to the front narrow grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 15, 12, 10

Upright rows -- 15, 12, 10
Seated laterals -- 15, 12, 10

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

Weighted dips -- 20, 20, 15
Pressdowns -- 20, 15, 12
 
Cardio
3.4 kms -- 400 cals

AM -- 4.5 kms treadmill -- 500 cals

Upper body workout

Shoulders
Seated laterals -- 12, 10, 10
Frontal raises -- 15, 12, 10

Chest
Cheslt press close grip -- 15, 12, 10
Chest press (machine) -- 15, 12, 10

Back
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 20, 20
Seated rows narrow grip -- 15, 12, 10

Biceps
Preachers curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

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

Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Seated calves -- 30, 20, 15
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20
 
AM
4.5 kms -- 502 cals

PM
4.5 kms -- 502 cals

I might go back to doing 2 full body workouts a week or working 2 muscles 3 days a week (chest/back, shoulders/tris, bis/legs). I will still do cardio unless
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Register

Log in

Already have an account? Log in here.

Similar threads

01dragonslayer
The 11 Best Abductor Exercises for Muscle & Strength
December 21, 2023 by Andreas Abelsson Hip abductor exercises target those often-neglected side glutes and hip muscles for well-rounded lower body...
Replies
0
Views
101
01dragonslayer
01dragonslayer
01dragonslayer
THE TRUTH ABOUT LEG EXTENSIONS
Without a doubt, the leg extension debate is one of the most heated in the fitness industry today. Let's take a look at what the research says and...
Replies
0
Views
118
01dragonslayer
01dragonslayer
01dragonslayer
SMART Goal Setting: How to Set Fitness Goals for Women and Men
Setting goals is a behavioral philosophy that dates back to ancient Greek civilizations. Aristotle and Plato believed "purpose can incite action,"...
Replies
0
Views
45
01dragonslayer
01dragonslayer

Latest threads

Back
Top