Enhance Genetics Body Building
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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
 

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