Vanity
 

Here is my workout journal where I will be posting my workouts in the upcoming weeks/ months etc..


Training



My training has 2 main aims:


1, I want to look good with no shirt on !

2,Longevity- I want good health and youthfulness for as long as possible Performanc- I want to be strong, fit, athletic


Friday Gun Day


Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 3 x 15
Preacher 3x12

Ive never really seen anyone do 5x5 for arms.
how long have you been doing that and how do you like it?
good luck with your goals :)

Nice to see you finally start one!
I'm looking forward to this!

This is week 4 of 6 of 5x5, i had come to a crashing halt with my arms so started the 5x5,so far week by week I have been able to successfully increase the weight and i think my arms are looking fuller !

cool ill probably give it a shot for six weeks since
my arms havent been responding as of lately.

Chest and Back
 

Today went like this,

Press ups (Push ups) 2x 50 warm up
Body weight wide grip pull ups 5x10 warm up

Delcine Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

Dumbell rows 5x5

Flatt dumbell flyes 3 x 12 ( 5x5 just does not work for me with flyes)

One arm rows 5x5

16 mins of 15% incline walking at 3.5 mph

Current Status


Height 5.7"

Weight Somewhere between 175 - 185 Lbs starting to cutting down

Bodyfat guess its around 12 to 14 %

Personally, I no longer take my measurements,i become overly obsessed figures so i have not taken measurments in over a year as i simply go by the mirror, In my opinion it's far better to go by what the mirror says ...You can't fool the mirror :D

Legs and shoulders today after my workout i was driving to work when My left leg tightened up so much I had to pull over and literally had to stretch out my leg over the passenger seat then stretch by pulling my knee to my chest.
I've always had a love/hate with leg days


Legs

Leg press 2x25 warm up then 5x5

Leg curls 5x5

Leg extensions 5x5

Calf raises 3x12

Shoulders

Dumbell Shoulder Press 2x15 warm up then 5x5

Dumbell Lateral raise 5x5

Dumbell Front raise 5x5

Uright rows 3x15

Why do you do shoulders after legs?
If I go all out on legs there is no way I could do shoulders or any other body part afterwards!

It is a balancing act lol, I like doing a split routine of Legs and Shoulders in one day because you can do one exercise with your legs and then allow them to recover for a bit while you are working out your shoulders in between i should have explanded that in write the log in order!
Combine an upper body muscle group with a lower body muscle group and alternate sets continuously. For example, begin with shoulder presses paired with the leg press. Hit your first set of shoulders, as they recover, jump on the leg press machine and start tearing up your legs. Pairing upper and lower body muscles together will not only boost your overall caloric burn, but will allow you to attack each muscle hard without interference.