Paola wants to be bigger, stronger and more muscular
Hi everybody, I will try to start jurnal here, and I hope suggestion of other members will help me gaining more muscle and strength.
My goals: I want to gain more muscle and more strength. Maybe one day try to go on bodybuilding or powerlifting show, but it is to early to speak about it. I have trained with weights 4,5 years, last 3 years seriously. In moment when I started I trained kickboxing, and I had to gain some muscle. Before kickboxing I trained karate 7 years. I am 26 years old, 178 cm high' high now I have 69 kgs this morning
I train 2 days in row one day off. First day I train chest and triceps, second legs and shoulders, and third I train back and biceps. Calves 4 times per week, abdomen also 4 time per week. I train as heavy as possible, set is not set for me if I dont push weights with 100%. I use forced reps, drop sets... I try to train with free weights as much as possible, but I train also with machine.When I am in bulking phase (like now) I tried to eat 6 meals per day and between 2500 and 3000 calories per day
Today training for chest and triceps...
I always train between 7 am and 8 am, before job. Weight machine showed 69 kgs, 0,5 kg more then 2 days ago.
Warm up: 10 minutes stacionary bike
Bench press, after 2 warm up sets
65 kgs, 9 reps
70 kgs 4 reps
70 kgs 3 reps+1 forced
65 kgs 6 reps+2 forced
Incline dumbell press, 2x22,5 kgs
10 reps, 8 reps, 7 reps+1 forced, 6 reps+2 forced,+without break 2x 17,5 kgs, 5 reps+1 forced.
Peck deck machine, 50 kgs: 9 reps, 7+1 forced, 6 +1 forced, 5 reps+without break 40 kgs 6 reps+without break 20 kgs, 9 reps+1 forced
Triceps: Dips with additional 10 kgs, 10, 9, 8, 8 reps
Lying triceps extension with EZ stang, 35 kgs-10 reps, 8 reps, 7 reps+1 forced, 6+1
Abdominals: Crounch 4 sets between 30 and 25 reps per set.
Impressions: Good training for chest, I have pain after training. Triceps, I worked dips after long break, and I am little bit dissapointed, but...
post edited by Paola - 2011/03/29 15:46:02