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BMF
10-01-14, 11:51 am
This is my Journey I weigh 159 (morning weight) currently. My strength has been same for about 7 months. my goals are to get either get one more rep per exercise or 5 pounds more a week. I also want to get up to 170 while staying relatively lean.

BMF
10-01-14, 12:02 pm
Monday Legs quad dominant
Leg extension 90x20 90x 15 90x20
Leg press 3platesx15 4px10 4px8 3px12
Hack squat 1 plate x12 1 plate+25 x8 1 plate+25 x8
Single Leg curl 25x12 30x10 30x10
Seated Calf 70x15 90x10 90x10

BMF
10-02-14, 6:16 pm
Tuesday Push
Db Bench 55x12 60x7 60x7 60x6
Dips 3x failure
Incline bench machine 1plate 10 1plate+25x7 1platex10
DB Side lateral ss with front raises 4x 15 pounds 10-15
Machine unilateral shoulder press 45x10 45x10 50x10
Triceps pushdown 3x 10-15
Overhead cable tricep 3x 10-15

BMF
10-09-14, 11:56 pm
Here's what they look like though
Friday legs ham
Ham curls 4x 10
Leg extensions 3x 10
Sumo deadlift 4x 8-12
Lunges 3 passes
Wide leg press 4x 10-12
Calf seated 4x 6

Saturday
Incline bench 3x 10-12
Bench machine 3x 10-12
Ohp 3x 10
Rear delts ss with lateral 3x 10-12
T-bar rows 3x 10-12
Lat pulldown 3x 10-12
Bicep 3x 10-15
Tricep 3x 10-15

BMF
10-26-14, 3:39 pm
Meal 1- shake with
milk 10 ounces
2 scoops whey protein
Banana
1 packet instant oatmeal
32 grams almond butter

Meal 2
100 grams chicken breast
7 ricecakes

Meal 3 pre workout
300 grams potato
200 grams ground turkey

Meal 4 post workout
4 slices of Ezekiel bread
1 scoop whey 2 scoops carbo plus

Meal 5
100 grams chicken
250 grams rice
1 tbsp coconut oil
Total 65 fat 360 fat 226 protein
Does this look pretty good I am currently 160 morning weight.