Memorandvm

[Neceseco]

This is the condition at 11/6/2013

height: 180 cm
weight: 79 kg

ADD IMAGES HERE WHEN I'LL BE ABLE TO


I started lifting at 17/6/2013

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day 1 - pectoralis and shoulders

dumbell press 8 8 8 (20 kg)
dumbell flys 8 8 8 (16 kg)
bench press 4 6 6 (40 kg)

alternating dumbell press 8 8 7 (10 kg)
side raise 6 6 6 (10 kg)


day 2 - dorso and bicepts

pullups 6 6 6 [none set complete]
barbell row 5 5 5 [48 kg]
dumbell row 6 6 6 [20 kg]

barbell curls 8 [20 kg] 6 5 [28 kg]
hammer curls 8 8 8 [10 kg]


day 3 - triceps and abdominals

french press 8 8 6 [20 kg]
kickbacks 8 [4 kg] then failed
dumbell tricep extention 5 [8 kg] 10 8 [6kg]

crunches 20 20 20 20

day 4 legs

core revolution 1 1
lunges 6 5 5 [14 kg] 6 only with right leg (need to train it more)
scooby dead lift 5 5 7 4[40 kg] search another exercise to add for hamstrings
calf raises 8 8 8 [20 kg]
globet chair squat 8 8 8[20 kg]

[Neceseco]

And now the workouts ongoing.

day 1 - pectoralis and shoulders

dumbell press 10 9 6 8 (24 kg)
dumbell flys 8 8 8 6 (22 kg)
inclined bench press 8 8 8 6 (16 kg)

side raises 8 8 8 8 (6 kg)
alternating dumbell press 8 10 6 (10 kg)
elbow side raise 8 8 7 (10 kg)

good, improved

time: 01:30:49
------------------------------------------------

day 2 - dorso and bicepts

pullups 6 6 6 [none complete] NEED TO IMPROVE IT
barbell row 8 8 8 7 [50 kg]
dumbell row 6 8 8 8 [22 kg]

-------------------------------

hammer curls 6 7 6 [14 kg]
curls 6 5 3 [14 kg]

time: 00:48:24

[Neceseco]

day 1 - pectoralis and shoulders

dumbell press 10 10 7 6 (24 kg)
dumbell flys 8 6 8 7 (22 kg)
inclined bench press 8 8 5 7(16 kg)



00:55:28

[Neceseco]

day 2 - dorso

pullups 5 5 5
dumbell rows 6 6 6 [24kg]
bent over rows 8 8 8 6 [50kg]
lat machine 8 8 8 [5 blocchi]

time: 00:43:25

[Neceseco]

day 3 - legs

lunges 5 5 5 [16kg]
scooby deadlift 5 5 5 [48kg]
calf rises 8 8 7 [20kg]
leg extention 5 4 5 [4 blocchi]

time: 00:49:23

[Neceseco]

day 1 - pectoralis

dumbell press 10 [18 kg] 10 10 8 [22 kg]
dumbell flys 9 [18 kg] 8 8 6 [20 kg]
chest press 6 [35 kg] 8 [45kg] 4 4 [50 kg]
cross over cables 8 8 [15 kg] 6 5 6 [20 kg]
bench press 4 3 5 [40 kg]



First day at the gym. More exercises but I felt it less intense than the workout at home.

[Neceseco]

3/9/2013

day 2 - legs

lunges 5 5 5 [16 kg]
hamstring curl 6 8 [20 kg] 6 6 [30 kg]
leg press 6 [40 kg] 8 [80 kg] 8 [100 kg]
standing calfs raises 6 6 6 [45 kg]


4/9/2013

day 3 - lats

pullups 5 4 3
lat machine 6 [40] 6 [50] 6 [55]
bent over rows 8 [30] 8 8 [40] 6 [50]
horizontal pulley 6 [35] 6 [40] 5 6 [45]
leverage row 5 5 5 [30]
dumbell rows 6 6 6 [22]

[Neceseco]

5/9/2013

day 4 - arms

hammer curl 8 8 8 [14]
arm curl 6 [30] 6 6 6 [25]
panca scotty 8 [10] 6 6 6 6 [15]
concentrated bicep curl 4 4 3 [12]

triceps pushdown 6 6 6 [30]
french press 6 6 6 [10]
one arm tricep extention 6 6 6 [8]


6/9/2013

day 5 - shoulders

shoulder press 6 [30] 6 [40] 6 6 [50]
side rises 6 6 6 6 [8]
elbow rises 6 6 6 [10]
invert flys 6 [4] 6 6 [6] 6 [8]
shoulder extentions 8 [12] 6 6 [14]
invert flys cables 6 [5] 4 6 [10]
shrugs 6 6 6 [22]



given that I cannot edit anymore the first message, this was my condition the 11/6/2013

[Neceseco]

This week I started the PPL routine

1 legs - 23/09/2013

lunges 5 5 5 [20]
squat smith 7 [30] 6 [40] 6 6 [50]
leg press 6 6 6 [120]
leg extension 6 6 [65] 6 6 [70]
scooby deadlift 6 [55]
leg curl 6 5 [35] 6 6 [30]
standing glutes 6 [50] 6 [55] 6 6 [60]
standing calves 6 6 6 6 6 [70]


2 pectoralis, triceps, front deltoids - 24/09/2013

dumbell chest press 8 8 8 [26] 5 [28]
flys 6 6 5 [24]
flat bench press 6 6 3 [40] 4 [50]
inclined bench press 5 5 4 [30]
pectoral machine 6 6 5 [45] 8 [40]
tricipiti torre 6 7 5 [30]
french press 6 6 6 [20]
triceps extension 8 8 8 [10]
shoulder press 6 [40]
lateral raises 8 8 8 [8]
elbow raises 6 6 6 6 [10]

[Neceseco]

pressa manubri [20kg] 10 10 10
aperture laterali [16kg] 8 8 8 8
francese [20kg] 10 10 10
estensioni tricipiti [10kg] 5 5 5 4
alzate gomiti [10kg] 8 8 8

[Neceseco]

I

pressa manubri [24kg] 8 8 8
aperture laterali [16kg] 8 8 8
francese [24kg] 8 8 6
estensioni tricipiti [10kg] 5 5 5
alzate gomiti [10kg] 8 8 7
pressa arnold [10kg] 5 4 3

[Neceseco]

I

pressa manubri [26kg] 8 8 6
aperture laterali [16kg] 8 8 8
francese [24kg] 8 8 8
estensioni tricipiti [10kg] 5 5 5
alzate laterali [7kg] 8 8 8 6 6

[Neceseco]

I

pressa manubri [26kg] 8 8 8
aperture laterali [16kg] 8 8 8
pull over [16kg] 8 8 8
francese [26kg] 8 8 7
estensioni tricipiti [10kg] 5 5 5
alzate laterali [7kg] 8 8 8
pressa arnold [10kg] 6 6 6

[Neceseco]

II

trazioni 5 6 6
rematori bilanciere [30kg] 6 [44kg] 6 [52kg] 6 6
rematori manubri [20kg] 6 [26kg] 6 6 6
bicipiti manubri [10kg] 6 [14kg] 6 6 5

bicipiti manubri martello [14kg] 5 5 5

aperture laterali inverse [10kg] 6 6 7

riposo: circa 50s
totale: 41m05s

[Neceseco]

III

alzate laterali [10kg] 6 6 [12kg] 6 6
pressa militare [20kg] 6 [30kg] 6 5
estensioni tricipiti [10kg] 6 6 6 6
francese [30kg] 6 6 5
aperture laterali [16kg] 6 6 6
pressa manubri [30kg] 6 5 5

riposo: 55s
totale: 44m21s

[Neceseco]

I

pressa manubri [30kg] 8 8 8
aperture laterali [16kg] 6 6 6
flessioni 8 8 8
francese [30kg] 6 6 /
estensioni tricipiti [10kg] 6 6 6
calate tricipiti su panca [10kg] 6 6 6
alzate laterali [12kg] 6 6 6
pressa militare [30kg] 6 3 4
alzate frontali [10kg] 5 5 5

riposo: 50s
totale: 57m 38s

[Neceseco]

II

trazioni 6 6 6
rematori bilanciere [52kg] 6 6 6
rematori manubri [30kg] 6 6 6
bicipiti manubri martello [14kg] 6 6 6
bicipiti concentrati [14kg] 6 5 5
aperture laterali inverse [10kg] 6 6 10

riposo: circa 50s
totale: 39m 33s

[Neceseco]

I

pressa manubri [30kg] 8 8 8
aperture laterali [16kg] 8 8 8
flessioni 8 8 8
francese [30kg] 6 6 6
estensioni tricipiti [10kg] 6 6 6
alzate laterali [12kg] 6 6 6
pressa militare [30kg] 6 3 4
alzate frontali [10kg] 5 5 5

riposo: 50s
totale: 57m 38s

[Neceseco]

I

pressa manubri [26kg] 8 8 5 6
aperture laterali [16kg] 8 8 8
flessioni 8 8 8
francese [30kg] 8 8 5
estensioni tricipiti [10kg] 6 6 6
alzate laterali [12kg] 6 6 6 6 6

riposo: 50s
totale: 46m 38s

[Neceseco]

I

pressa manubri [26kg] 8 8 8
aperture laterali [16kg] 8 8 8
flessioni 8 8 8
francese [30kg] 8 8 8
estensioni tricipiti [10kg] 6 6 6
alzate laterali [12kg] 6 6 6
pressa spalle [12kg] 6 6 6

riposo: 50s
totale: 37m

[Neceseco]

II

trazioni 6 6 6
rematori bilanciere [52kg] 8 8 8
rematori manubri [30kg] 6 6 6
bicipiti manubri martello [14kg] 6 6 6
bicipiti concentrati [14kg] 6 5 5
aperture laterali inverse [10kg] 6 8 8 8

riposo: circa 50s
totale: 39m 07s

[Neceseco]

I

pressa manubri [26kg] 8 8 8
aperture laterali [16kg] 8 8 8
flessioni 8 8 8
francese [30kg] 8 8 8
estensioni tricipiti [10kg] 6 6 6
alzate laterali [12kg] 6 6 6
pressa spalle [12kg] 6 6 8

riposo: 50s
totale: 40m

[Neceseco]

II

trazioni 6 6 6
rematori bilanciere [52kg] 8 8 8
rematori manubri [30kg] 6 6 6
bicipiti manubri martello [14kg] 8 8 8
bicipiti concentrati [14kg] 4 5 5
aperture laterali inverse [12kg] 6 6 6 6 6

riposo: circa 50s
totale: 38m 10s

[Neceseco]

I

pressa manubri [26kg] 8 8 8
aperture laterali [16kg] 8 8 8
flessioni [14kg] 6 6 3
francese [30kg] 8 8 8
estensioni tricipiti [12kg] 5 5 [10kg] 6
alzate laterali [12kg] 6 6 6
pressa spalle [12kg] 8 8 8

riposo: 50s
totale: 40m

[Neceseco]

II

trazioni [10kg] 6 6 6

rematori bilanciere [52kg] 8 8 8

rematori manubri [32kg] 6 6 6

bicipiti manubri martello [14kg] 8 8 8

bicipiti concentrati [14kg] 5 5 5

aperture laterali inverse [12kg] 6 6 6 6 10

riposo: circa 50s
totale: 41m 52s

[Neceseco]

I

pressa manubri [26kg] 10 10 5
aperture laterali [16kg] 8 8 10
flessioni [14kg] 6 6 6
francese [32kg] 6 6 6
estensioni tricipiti [12kg] 5 5 [10kg] 6 6
alzate laterali [12kg] 6 6 6 6
pressa spalle [12kg] 8 8 8

riposo: 50s
totale: 42m19sm

[Neceseco]

II

trazioni [10kg] 5 5 5
rematori bilanciere [60kg] 6 6 6 6
rematori manubri [32kg] 6 6 6 [34kg] 6
bicipiti manubri martello [16kg] 6 6 6 6
bicipiti concentrati [14kg] 6 6 6 6
aperture laterali inverse [12kg] 6 6 6 6 6 9 10

riposo: circa 50s
totale: 48 m

[Neceseco]

I

pressa manubri [30kg] 8 8 4 4
aperture laterali [20kg] 8 8 8
flessioni [14kg] 6 6 6
francese [32kg] 8 [34] 6 6
estensioni tricipiti [12kg] 5 [10kg] 6 6 6
alzate laterali [12kg] 6 6 6 6 6 6
pressa spalle [12kg] 8 8 4

riposo: 50s
totale: 50m19sm

[Neceseco]

I

pressa manubri [30kg] 8 8 7
aperture laterali [20kg] 8 8 8
flessioni [14kg] 6 6 6
francese [32kg] 8 8 [30] 6
estensioni tricipiti [10kg] 6 6 6 6 6
alzate laterali [12kg] 6 6 6 6 6 6
pressa spalle [12kg] 8 8 7

riposo: 50s
totale: 45m19sm

[Neceseco]

II

trazioni [10kg] 5 5 5
rematori bilanciere [60kg] 6 6 8 8 8
rematori manubri [34kg] 6 6 6 6
bicipiti manubri martello [16kg] 6 6 6 6 6
bicipiti normali [16kg] 6 [14] 5 5 5
aperture laterali inverse [12kg] 6 6 6 6 6 9 10 ----- [14] 6 6 6 6 6 9 10

riposo: circa 50s
totale: 46 m