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11-18-2009, 11:37 AM
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Iron's training journal.
I was taught to keep a training journal since I began to train and it helped me a lot, this was like the path which I should follow. I remember many friends who were laughing on me saying that I do not need that notebook with all data;but in one year I progressed so much that they were pity for not having a notebook.
I was writing everything there, what weights did I lift, exercises, sets and how did I feel. That was a real help for me. I want to share with HyperMuscles members what am I doing right now. Currently I am working for mass as I want to add about 10kgs more. So my training split: MONDAY CHEST+TRICEPS+ABS Incline Chest Press 4 sets Incline Dumbell Press 3 sets Incline Dumbell Flyes 3 sets --- Cable Pushdown 4 sets Barbell Extension 3 sets Tricep Dips 3-4 sets --- 2 exercises for abs in 20-30 reps WEDNESDAY LEGS+SHOULDERS Squats 4 sets in 20 reps (yeah 20 reps is what I like) Deadlifts 3 sets Leg Curl 4 sets --- Seated Barbell Press 4 sets Standing Dumbell Lateral Raise 3 sets Seated Bent-Over Rear Lateral Raise 3 sets FRIDAY BACK+BICEPS Pull ups 4 sets Bent-Over Barbell Row 4 sets Cable Seated Row 3 sets --- Barbell Curls 4 sets Cumbell Hummer Curl 3 sets Dumbbell Concentration Curl 3 sets --- 2 exercises for abs in 20-30 reps I am eatinf 4-5 times per day and sleeping 8 hours. If you have any questions please let me know. 
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12-27-2009, 06:03 PM
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Good journal bro , sorry i havnt replied earlier , i must of missed it
 Whats your stats? Split is looking good ! Keep us all updated on your progress  Robbie
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