So it’s been 13 weeks, over 2 months since I have started working out. Recently I spoke about going on a low carbohydrate diet, with 100 grams as the mark for my carbohydrate intake. Previously it was 150 grams, but that allowed me to hit 1800 calories. With the 100 grams, I am at 1600 calories. So my weight should be dropping. A good way to assess whether or not you’re losing muscle mass with any diet, is strength. For me, it is going up nice and steady, so that’s a good thing.
Chest
– barbell bench press: 135 lbs x 10, 145 lbs x 7, 155 lbs x 6 (up by 2 reps)
– db flat bench press: 16 kg dbs x 14, 20 kg x 12, 22 kg x 10, 24 kg x 6
it is known that doing db flat bench press, can help increase the barbell bench press, hence that reason I have added it to my regimen.
– machine press: 135 x 10, 155 x 5, 180 x 3
– smith machine incline bench press: 90 lbs x 5
Biceps
– db alternate bicep curls: 14 kg x 12, 16 kg x 10, 18 kg x 10
– concentration curls: 14 kg x 6
– preacher curls: 8 kg x 12, 9 kg x 10, 10 kg x 10, 12 kg x 6
– hammer curls: 14 kg x 10, 16 kg x 10, 18 kg x 10
– ez-bar curls: 45 lbs x 8, 6, 6
Back
– lat pull downs: 50 kg x 12, 55 kg x 8, 60 kg x 5
– side bar handle cable lat pull downs: 35 kg x 14, 45 kg x 10, 50 kg x 8, 55 kg x 4
– barbell bent over rows: 110 lbs x 10, 135 x 10, 155 x 4
– smith machine bent over rows: 90 lbs x 10, 10 and 110 lbs x 6
– one arm bent over rows: 24 kg x 10, 26 kg x 10, 28 kg x 6, 30 kg x 6
Triceps
– db one arm triceps behind head extensions: 8 kg x 20, 12 kg x 12, 14 x 6
– behind head cable triceps extension: 17.5 kg x 20, 22.5 kg x 12, 25 kg x 10, 27.5 x 7
– triceps extension: 20 kg x 12, 22.5 kg x 12, 25 kg x 10, 27.5 x 6
– one arm cable triceps extension (45 degree angle extension): 10 lbs x 10
– close grip smith machine bench press: 90 lbs x 10
Legs
– leg extensions: 45 kg x 12, 50 kg x 10
– barbell squats: 135 lbs x 10, 155 lbs x 5
– overhead press db: 22 kg x 7
– alternate leg extensions: 20 kg x 12
– leg press calf raises: 100 kg x 5
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