Growing-up’s BodyBlog

Well

It has began, meaning that I’m running, I’m doing my Karate, and my Jiu Jitsu.  After the first month of running my weight has come down from 80.2 kg to 78.6 kg and there is only one way: DOWN!

Day one!

• Leg Workout

1. Leg extension: 3 x 10 x 15 kg (individual kick)
2. Leg curl: 3 x 10 x 15 kg (individual curl)
3. Leg horizontal press 3 x 10 x 105 kg
4. Lunges 3 x 10 x 90 kg
5. Abductors 3 x 10 x 90 kg

• Shoulders

1. Lateral raise,
2. Military press,
3. Front elevation,
4. Rear delts

Day two

• Chest

1. Flat press 3 x 10 x 75 jug
2. Inclined apertures 3 x 10 x 50 kg
3. Declined press 3 x 10  75 kg
4. Cross cable 3 x 15 x 15 kg

• Triceps

1. Push-down 3 x 10 x 15 kg
2. French curl 3 x 10 x 25 kg
3. Triceps kick backs 3 x 10 x 25 kg
4. Deeps using the ball 3 x 10 x 78.4 kg

Third Day

• Back

1. TRAPZ for warming up; Escapula elevation 3 x 10
1. Escapular depression 3 x 10
2. Pull-ups 3 x 10 own weight
3. Rowing 3 x 10 x 45 kg
4. Lat. pull down individual 3 x 10 x 50 kg

• Biceps

1. Curl Hammer 3 x 10 x 25 kg
2. Scott 3 x 10 x 25 kg
3. Lat Flex 3 x 10 x 15 kg
4. Focus 3 x 10 x 15 kg
5. Forearm extension 3 x 20 x 5 kg
6. supin. pron. 3 x 25 x 5 kg