JSF Workout Log

JSF — Fri, 02 Jan 2015 22:40:08 +0800

Hi, everyone. I'm new here in this forum...used to be lurking around to find fitness tips when i first started working out. Now it's been more than a year since I started hitting the gym and I've learnt a lot from my mistakes. Currently, I'm still learning and learning, and striving for fitness! This is a great platform for me to track my progress!

Stats:-
Height: 180cm
Current Weight (2/1/2015): 80kg

Currently in the last month of my bulk, running a modified 4 day PHAT routine (focusing on strength and size)

UPPER BODY POWER DAY
Flat Barbell Bench Press 3x3-5
Incline Dumbbell Bench Press 3x6-8
Barbell Bent Over Row 3x3-5
Wide Grip Pull Up/Lat Pull Down 3x6-8
Military Press 3x3-5
EZ Barbell Curl 3x6-8
Triceps Dips 3x6-8

LOWER BODY POWER + HYPERTROPHY DAY
Barbell Back Squat 3x3-5
Deadlift 3x3-5
Leg Press 3x10-12
Leg Extension 3x12-15
Seated Leg Curl 3x12-15
Standing Calf Raise 3x12-15
Seated Calf Raise 3x12-15

BACK & SHOULDERS HYPERTROPHY DAY
Barbell Bent Over Row 3x8-10
Close Grip Lat Pull Down 3x8-10
Seated Cable Row 3x8-10
Dumbbell Row 3x8-10
Face Pull 3x10-12
Seated Dumbbell Press 3x8-10
Side Lateral Raise 3x12-15
Rear Delt Raise 3x12-15

CHEST & ARMS HYPERTROPHY
Flat Barbell Bench Press 3x8-10
Incline Dumbbell Bench Press 3x8-10
Cable Crossover 3x12-15
Chest Dips 3x8-10
EZ Barbell Curl 3x8-10
Skullcrusher 3x8-10
Incline Dumbbell Curl 3x8-10
Triceps Extension 3x8-10
Rope Hammer Curl 3x10-12
Triceps Rope Pull Down 3x10-12

Abs routine are Rope Cable Crunch 3x15-20, Leg Raise 3x15-20 and WoodChopper 3x15-20 done twice per week.
Will be running this routine all the way through my bulk and hopefully can be maintained for my cut if my strength does not drop much.

Can't wait to post my workout logs here from now on so that I can track my progress! Will start updating logs from next week

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JSF Workout Log