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My "Getting ripped for summer" blog!!

WELCOME TO MY FITNESS BLOG

I will update this everytime i have a workout during the week and I will show you my progress!!!

Feel free to try some of the workouts I do and comment on how you like or don't like them!

Okay so i have been training for almost a year now with a few months on and off (because of exams and holidays). I was really skinny at the time and was only 54kg and now do martial arts however recently i have started training properly again as i want to get ripped!!

My goal is to look good and gain a significant amount of strength in my lifts! I believe everyone should have healthy lifestyles not only does it improve your health and fitness but you feel really good about yourself.

BW Goal: 78-80kg

Current BW (2014) : 82.3 KG

(edited 9 years ago)

Scroll to see replies

Reply 1

xoxAngel_Kxox

Moved to the "fitness blogs" section :smile:

. Best of luck with your goals!

Reply 2

a10

Original post by xoxAngel_Kxox

Moved to the "fitness blogs" section :smile:

. Best of luck with your goals!

thanks

Reply 3

AreebWithaHat

Good luck with it :smile:

Reply 4

a10

Todays session: Triceps, Shoulders, Abs and Squats

Triceps:

Cable pull downs

Set 1 (44kg) : 10 reps

Set 2 (44kg) : 10 reps (starting to feel the burn)

Set 3 (44kg) : 8 reps (starting to struggle on the last 2 reps)

Set 4 (44kg) : 7 reps (burning like **** haha)

Cable pushes:

Set 1 (44kg) : 5 reps (my muscle was beginning to tire and i was struggling with the weight so i reduced it)

Set 2: (40kg) : 8 reps

Set 3 (40kg) : 8 reps

Triceps Dips (bodyweight):

Set 1 : 8 reps

Set 2 : 8 reps

Set 3 : 7 reps

Set 4 : 5 reps

Very hard!

Shoulders

Military press machine:

Set 1 (87.5 lbs) : 7 reps (already starting to tire so reduced the weight even more)

Set 2 (75lbs) : 8 reps

Set 3 (75lbs) : 4 reps

Bar shoulder pull up (not sure of the exact name :lol:

)

Set 1 (30kg) : 8 reps

Set 2 (30kg) : 6 reps

Set 3 (20kg) : 8 reps

Squats (72kg) :

4 sets 10 reps

Hard but enjoyable.

Abs

Bicycle situps: 20-40 reps

Medicine ball pushups: 25 reps

Session Finished! Good day i suppose i pushed myself hard :smile:

(edited 11 years ago)

Reply 5

a10

Original post by areebmazhar

Good luck with it :smile:

thanks man :smile:

Reply 6

a10

Todays workout:

Chest and Abs

Flat bench (45lbs dumbells)

Set 1: 8 reps

Set 2: 8 reps

Set 3: 7 reps

Set 4: 6 reps

Was pretty heavy weight my chest is my worst trained muscle its weak! Was struggling but focusing on correct form.

Incline bench

Set 1 (45lbs) : 7 reps (starting to struggle a lot so dropped the weight for next set)

Set 2 (40lbs): 5 reps (weight still felt heavy and started losing my form so dropped the weight again)

Set 3: (35lbs): 8 reps

Set 4 (35lbs) : 5 reps

Hard, i hurt my shoulder on one of the sets and my arms were starting to give up.

Pushups

20 reps

Abs

Bicycle situps (did them till failure)

Medicine ball swaps situps (again till failure)

twisting situps (10 reps)

Tried to do pullups afterwards only did 5 reps inside pullups and 3 lat pullups.

Done!

Overall not bad day, wasnt feeling that good!

Reply 7

a10

Today's workout: Back, Legs and Abs (also threw in a little biceps)

Lat pulldown

Set 1 (137.5lbs) - 8 reps

Set 2 (137.5lbs) - 8 reps

Set 3 (137.5lbs) - 5 reps (muscle was tiring tho i did feel stronger than last time)

Set 4 (125lbs) - 5 reps

Hard but good effort :biggrin:

Seated Row

Set 1 (125 lbs) - 7 reps

Set 2 (125 lbs) - 6 reps

Set 3 (112 lbs) - 7 reps

Set 4 (112 lbs) - 5 reps

Very hard but again felt good :smile:

Standing Bench Row

Set 1 (16 kg) - 8 reps

Set 2 (16 kg) - 7 reps

Set 3 (16 kg) - 7 reps

Set 4 (16 kg) - 5 reps

Biceps where already burning at this stage

Bicep Curl

Set 1 (16 kg) - 5 reps

Set 2 (16 kg) - 5 reps

Biceps where already tired from the back workout so took it easy really i usually do 18kg for 7-8 reps.

Straight bar bicep curl (30kg)

Set 1 : 7 reps

Set 2 : 6 reps

Set 3: 5 reps

Leg Extension

Set 1 (112 lbs) : 8 reps

Set 2 : ( 112 lbs) : 8 reps

Set 3: (112 lbs) : 8 reps

Set 4 (125lbs) : 6 reps

This was good the 112 felt a little easy but still hard! :smile:

Hamstring curls

Set 1 (110 lbs) : 8 reps

Set 2 (110 lbs) : 8 reps

Set 3 (110 lbs) : 8 reps

This was hard my legs were feeling heavy :lol:

Seated push machine

Set 1 (250 lbs) : 10 reps

Set 2 (250 lbs) : 8 reps

Set 3 (250 lbs) : 8 reps

Very hard but focused on good form and managed to do them properly.

Abs

Medicine ball pushups: till failure

Bicycle situps: till failure

Normal situps: till failure

STRETCHED AND DONE :biggrin:

(edited 11 years ago)

Reply 8

AreebWithaHat

Well done but I have a suggestion-you are doing WAY too much isolation work and not enough compound. You'll get much better results just doing the basics: squats, deadlifts, bench, overhead press, rows etc. Add in a little isolation work as needed :smile:

Reply 9

Lizzie232

Good luck, sounds punishing! :smile:

Reply 10

a10

Original post by areebmazhar

by bench you mean like smith machine? Im already doing squats! Perhaps i should add deadlifts as well! xD

Reply 11

a10

Original post by Lizzie232

Good luck, sounds punishing! :smile:

I ask myself why do i even bother going to the gym until i look in the mirror and see why I do.

Reply 12

HenryD

Original post by a10

by bench you mean like smith machine? Im already doing squats! Perhaps i should add deadlifts as well! xD

Deadlifts are the king of back excercises, do them with upright rows and you'll really feel the burn. I agree that you should do more compound excercises, they also release more if the hormones associated with muscle damage and growth :-)

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