:bb: Monday 6/12 2004 - The Journy starts :claphigh:

About me - Info:

Age: 17 year old student.
Height: I am 176cm tall.
Weight: 65kg
BodyFat Percentage: 12%
Nationality: Oslo, Norway

Goals:

Weight: 70-75kg
Bodyfat Percentage: 8-9%

Training Program:

Monday - Back, Biceps, Forearms and Abs
Straight Bar Curls 2 x 4 - 6
Alternating Dumbell Curls 2 x 4 - 6
Curl Bar Curls 1 x 4 - 6

Pull Ups 50 Reps
V Bar Pull Downs 2 x 4 - 6
Barbell Rows 2 x 4 - 6

Barbell Wrist Curls 2 x 6 - 8
Standing Dumbell Curls 2 x 6 - 8

Leg Raises 2 x 12 - 15
Cable Rope Crunches 2 x 8 - 10
Incline Crunches 2 x 10 - 12

Wednesday - Chest, Shoulders & Triceps
Flat Barbell Bench Press 3 x 4 - 6
Incline Barbell Bench Press 2 x 4 - 6
Dips 2 x 4 - 6

Military Barbell Press 3 x 4 - 6
Seated Dumbell Press 1 x 4 - 6
Standing Side Lateral 2 x 4 - 6

Lying Triceps Extension 2 x 4 - 6
One Arm Overhead Extensions 2 x 4 - 6
Cable Pushdowns 1 x 4 - 6

Friday - Legs, Calves and Abs
Squat 4 x 4 - 6
Barbell Lunges 2 x 4 - 6
Stiff Leg Deadlift 2 x 4 - 6

Standing Machine Calf Raise 3 x 6 - 8
Seated Calf Raise 2 x 6 - 8

Leg Raises 2 x 12 - 15
Cable Rope Crunches 2 x 8 - 10
Incline Crunches 2 x 10 - 12

Eating:

07:00
Oatmeal
1 Protein shake
1 Spoon Olive Oil
Vitamines

10:00
1 Medium Banana
1 Protein shake
Yougurt

13:00
1 Medium Banana
1 Protein shake
Yougurt
Juice

16:00
Whatever I can shuff in my mouth as long as it doesnt mess the anything up.

19:00
Dinner - Try to not eat the same, but at the same time I make sure I dont get to much fat or to little same with protein and carbs etc.

22:00
1 Spoon Oliveoil
1 box Tunafish
1 Protein shake

Images:

http://uploads.savefile.com/users/uploads/06_12_04_copy.jpg

Day one is a wrap...

I worked my back / biceps / forearms today...

woke up, had a great night of sleep, followed my diet down to each point, and im feeling great, getting ready to go to sleep now...

tomorrow ill be doing cardio

// aLi

been at school, had some trouble following the died but it went okey, we went for a trip today and had pizza, I didnt eat some tough, so it went okey I guess...

going to go and do my cardio now, then ill go home and eat my dinner...

// peace out

Why you against the world? Why not in flow with support from the world?

been at school, had some trouble following the died but it went okey, we went for a trip today and had pizza, I didnt eat some tough, so it went okey I guess...

going to go and do my cardio now, then ill go home and eat my dinner...

// peace out

Because he's a teenager! :D

Why you against the world? Why not in flow with support from the world?
I meant that either I go for it or else I dont, and if you want something done you have to do it yourself, right?

Dont take it so literally.

today I had a day off from school to read for tomorrow's upcoming exam...

I woke up around 10:00 am and was feeling great, got up, ate my oatmeal, proteinshake and took a spoon of olive oil...

went and did my workout, today I worked my chest, tric and shoulders, everything went great...

another day that went good, tomorrow I got cardio to do...

// aLi

Things look good -- good luck to you! :)

How far are you running for cardio?

I try to follow the MAX-OT one, but I usually do it for about 20mins, Ive decided to do it on a one those bikes or whatever, dont remember what you call it in English.

Anyways, I do that, and I notice how many calories I burned that day, then I try to beat that the next - so I dont notice how far but how many kcals that recumbent bike or whatever shows...

Thanks for replying :)

// aLi

today (thursday) been the biggest bullshit day ive had in days, I managed to follow my died, but couldnt do my cardio...

I stayed at school for some extra classes for tomorrow's math exam, I found out very fast when I stood ahead of my door that I had forgottern my keys...well, I stood there for 3 hours just counting cars passing by, now its 21:43 in the evening and its 15min before the gym closes...

WOOHOO! TALK ABOUT LUCK!!

Guess Ill do this day's cardio at saturday...

peace out!

// aLi

well, a day rest is not bad on the one hand, but on the other hand when you are so mad that you missed your cardio you could just put on your running shoes and rund around the block for 20-30 minutes. you get some fresh air & it should do it same unless it is already -10-30 degrees@ your place.

done training, worked my legs, calves and abs...

had an awesome abs workout today, really got those cable crunches going good :D

Also did better on my squad and calves...thinks are looking good :D

got some cardio tomorrow...

peaze out...

yesterday I had a great day, felt great when I woke up and did my cardio asap, just chilled the rest of the day, until I found I had a book I hda to finish to read, so spent most of the day doing that...

today Monday ive worked my biceps, back and forearms, went GREAT...noticed that I could lift heaviere and it rocks...

// aLi

yesterday I didnt have time to do my cardio because I had to finish a big school project assignment, now im off to work my chest, triceps and shoulders...

gonna be fun :D

today I did my cardio before school because I got like 3 hours off after my normal school-start time, it went smuuuth like most times, burned off about 210 kcal or something, which is okey...

// aLi

tomorrow I got legs, calves and abs...

yesterday I worked my legs, calves and abs...

I stayed at same weights on my legs, but increased a lil bit on my calves, abs went smooth like always, now im in teh middle of my christmas vacation so I got lots of stuff to prepare...

going to be a busy week!

Tomorrow is Sunday and I just have my cardio, will be a nice relaxing day...

Today is Tuesday

on Sunday I had a decent day with my cardio, didnt sleep to well...only thing that went bad...

Yesterday's workout was awesome, I managed to lift heaviere on almost everything, I did my arms, back and forearms...it was great!

TOday I got my cardio, leaving in about 1 hour

Today is December 23rd...

been real busy doign some overtime at the job so havent had time to update...

anyways, this have been going fine, I think I put on to much weights on the bench press the other day because my shoulder is feeling kinda wierd, other then that things is moving along...tomorrow I got my legs / calves and abs to work, will be great...

happy christmas for everyone out there!


/ peace out

ahhhh been some busy days lately, but hella fun...

I havent been able to prioritie my workout schedule at top because I am working some extra and trying to earn some extra $ for the new year.

As soon as I get back into my old routine things will be good again, I have gained some weight tough, which is awesome, and my body percentage is around 11% - 11,5% which is awesome!

Finally now that I had some spare time i added up my eating plan / workout plan...

// peace out - aLi

Soon I will be adding pictures also, ill add around february so I can show 3 months progress...

There I added my pictue from 6/12...

other then that things is moving along, today I did my chest, shoulders and triceps which went okey...same weight level as last time...

tomorrow is cardio, soon its 2005!!

Gonna be fun at new years eve :D

Happy new year everybody...

back into old schedule, soon ill be setting up a new eating program also to keep on cutting calories.

Also first day back @ school, vacation is over :(

Good to get back into normal day rythm tough, today I did my chest, tric and shoulders - tomorrow is cardio.

<3