Enhance Genetics Body Building
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MG's log

AM
Cardio
7 kms -- 800 cals

Chest/back

Smith machine flat -- 15, 12, 10
Smith machine incline-- 15, 12, 10
Smith machine close grip -- 15, 12, 10
Pec deck -- 15, 12, 10

Lat pulls wide grip -- 15, 12, 10
Lat pulls close grip-- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Seated rows close grip -- 15, 12, 10
Weighted back extensions-- 20, 20, 20

PM
45 min arm bicycle
 
I slept really well last night (I only got 5 hours a night for the past week and felt pretty tired and sleepy during the day).

Cardio
3 kms -- 350 cals

Shoulders/tris

Military press -- 15, 12, 10
Frontal raises -- 15, 12, 10
Upright rows -- 15, 12, 10
Barbell shrugs -- 20, 20, 20
Seated laterals -- 15, 12, 10

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

PM
Cardio
3 kms -- 350 cals

No gym tomorrow (i walk a lot at work), a fitwalk of 4 to 5 kms on Saturday and some gardening on Sunday.
 
Welll knee was fine this morning but after patrolling the hospital grounds for 3 hours non stop this afternoon it is very stiff warm and sore.

Upper body workout

Chest incline -- 15, 12, 10
Smith machine close grip -- 15, 12, 10
Pec deck -- 15, 12, 10

Seated laterals -- 15, 12, 10
Frontal raises (plate) -- 15, 12, 10
Barbell shrugs -- 20, 15, 12

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

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

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

I hope knee will be fine tomorrow because I need my daily dose(s) of cardio to burn unwanted calories.
 
AM
3 kms -- 400 cals

Full body

Smith machine (flat) -- 15, 12, 10
Smith machine (incline) -- 15, 12, 10
Chest press machine (normal grip) -- 15, 12, 10
Chest press machine (close grip) -- 15, 12, 10
Pec deck -- 12, 12, 12

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

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

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

Military press -- 15, 12, 10
Kettlebell swings -- 15, 12, 10
Seated laterals -- 15, 12, 10

Leg extensions -- 15, 12, 10
Seated leg curls -- 15, 12, 10
Seated calves -- 20, 20, 20
Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20

PM
4.2 kms -- 502 cals

I will probably work out at home on Friday (light dumbells) since I work in the morning and it involves a lot of walking. Next week I will wear my new knee sleeve.
 
6 kms treadmill--700 cals
40 min arm bicycle

I hope this is enough to burn the cals of breakfast (a protein pudding and a 125 g vegan yoghurt) and lunch (a slice grilled gf bread and 2 thin slices of hempfu).
 
Today I had breakfast (protein pudding and yoghurt) then I went to work and patrolled the hospital grounds for approximately 3 hours without a break.

I got back home for lunch -- 1 slice grilled gf bread with a slice vegan cheese and an apple plus a 125g vegan yoghurt.

At 3PM I did 4 kms on the treadmill (500 calories) and decided to hit the gym at 4.

Upper body workout

Military press -- 15, 12, 10
Upright rows -- 15, 12, 10
Lateral raises -- 15, 12, 10

Incline bench -- 15, 12, 10
Cable crossovers -- 15, 12, 10

Lat pulldowns -- 15, 12, 10
Seated rows -- 15, 12, 10
Weighted back extensions -- 15, 12, 10

Preachers curls -- 15, 15, 15
Hammer curls -- 15, 15, 15

Triceps reverse -- 15, 15, 15
Pressdowns -- 15, 15, 15
Weighted dips -- 15, 15, 15

I don't know what I'm gonna do this weekend. It all depends on the knee.
 
Cardio
4 kms -- 502 cals

Chest/back/shoulders/triceps

Smith machine (flat) -- 15, 15, 15
Smith machine (incline) -- 15, 15, 15
Chest press (machine) -- 15, 12, 10
Pec deck -- 15, 12, 10

Lat pulldowns -- 15, 12, 10
Seated rows -- 15, 12, 10
Weighted back extensions -- 20, 20, 20

Military press -- 15, 12, 10
Seated laterals -- 15, 12, 10

Triceps extensions -- 15, 12, 10
Rope -- 15, 12, 10
Weighted dips (dip machine) -- 20, 20, 20

Knee is angry after the foot patrol at work.
 
Cardio only day

AM
60 minutes - 750 cals
Abs 200 reps

PM
45 minutes - 514 cals

I might add some arm bicycle later.
 
Cardio
30 min -- 410 cals

Chest/back/shoulders

Smith machine incline -- 15, 12, 10
Smith machine decline -- 15, 12, 10
Pec deck -- 15, 15, 15

Lat pulls -- 15, 12, 10
Seated rows wide -- 15, 12, 10
Seated rows narrow -- 15, 12, 10
Weighted back extensions -- 20, 15, 12

Military press -- 15, 12, 10
Kettlebell swings -- 15, 12, 10
Seated laterals -- 15, 12, 10

PM
Cardio
30 min -- 410 cals
View attachment 23635 View attachment 23636 View attachment 23637 View attachment 23638
 
Today I started by a warm up cardio session of 30 minutes on the treadmill (machine said 350 cals).

Bis/tris/legs

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

Triceps pressdowns -- 20, 15, 15
Triceps reverse -- 20, 15, 15
Weighted dips (machine) -- 15, 15, 15

Seated leg curls -- 15, 12, 10
Leg extensions -- 15, 12, 10
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20
Seated calves -- 20, 20, 20

I stretched legs afterwards because knee pain woke me up in the middle of the night and disappeared after a good stretch at 2 am lol.

PM
30 min of cardio to burn 10 Oreos (not sure it was enough)

No gym until Monday.
 
AM
Fasted cardio
5 kilometers on the treadmill--550 cals

Chest/shoulders/triceps

Smith machine incline--12, 12, 12
Chest press machine -- 12, 12, 12
Smith machine close grip -- 12, 12, 12
Pec deck -- 12, 12, 12
Cable crossovers -- 12, 12, 12

Military press -- 12, 12, 12
Upright rows-- 12, 12, 12
Seated laterals -- 12, 12, 12

Triceps pressdowns -- 12, 12, 12
Reverse -- 12, 12, 12
Rope -- 12, 12, 12
Weighted dips (machine) -- 20, 20, 20

PM
12.893 steps at work (foot patrol)

I will add 30 to 40 min arm bicycle tonight to burn the calories from dinner (puréed prunes, 200g vegan yoghurt, a scoop superfoods and a couple of low carbs crackers).
 

  1. AM
    4:45
    Fasted cardio
    4.5 kms -- 500 cals

    09:00
    Back/bis

    Seated rows close grip -- 12, 12, 12
    Lat pulls wide -- 12, 12, 12
    Seated rows wide grip -- 12, 12, 12
    Lat pulls close -- 12, 12, 12
    Weighted back extensions (machine)
    20, 20, 20

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

    PM
    15:00
    Cardio

    3.0 kms -- 350 cals

    I will add 30 min arm bicycle later on.

 
AM
Fasted cardio
4,5 kms -- 500 cals

Body weight training
100 pushups
100 lunges (50 each leg)
100 squats

300 abs

PM cardio
3 kms -- 350 cals

I will do 30 min arm bicycle later.
 
AM
07:30
Cardio -- 4 kms, 500 cals

Full body workout

Smith machine presses -- 12, 12, 12
Shrugs -- 15, 12, 12
Frontal raises (plate) -- 12, 12, 12
Seated laterals -- 12, 12, 12

Lat pulldowns (wide) -- 12, 12, 12
Lat pulldowns (close) -- 12, 12, 12
Weighted back extensions (machine) -- 20, 20, 20 (max 100 lbs)

Bench incline -- 12, 12, 12
Bench decline -- 12, 12, 12
Pec dec -- 12, 12, 12

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

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

Leg extensions -- 15, 12, 12
Seated leg curls -- 12, 12, 12
Leg press -- 15, 12, 12
Seated calves -- 20, 20, 20
Hip adductors -- 20, 20, 20 (max 110 lbs
Hip abductors -- 20, 20, 20 (max 110 lbs)

That was my last workout at the gym unless the situation changes over there. I'm gonna need your help to figure out how to work out at home with limited equipment.

PM
3 kms walk -- 360 cals
 
This morning I went for a 7.3 kms walk in the countryside. The app on my phone says I burned 762 cals (10.262 steps). I wonder if apps like Runtastic can be trusted...

This afternoon I've done 3 kms on the treadmill and burned 360 cals.

I will probably do 30 min arm bicycle tonight. That light workout helps me sleep better.
 
AM
7,09 kms walk -- 752 cals (according to runtastic)

PM
4,5 kms treadmill -- 515 cals

I will do the usual 30 min arm bicycle tonight.
 
AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle
 
millenium girl said:
AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle
Click to expand...
millenium girlGreat log MG

Ordersupport@pct-shop.com

pct-shop.com
 
jolter604 said:
Great log MG

Ordersupport@pct-shop.com

pct-shop.com
Click to expand...
jolter604
Thank you. I do my best.

I did a lot of cardio (treadmill) today: 14,2 kilometers (20.879 steps).
Runtastic says I burnt 1.367 cals (I hope it's true),

30 min stepper

100 body weight squats
100 lunges (50 each leg)
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12
 

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