BroLo's Average Joe Log

BroLo

So yea, I'm BroLo.. And this is my log :P

Started some training back in June-ish and now my membership in the gym is running up. I have until Sept. 30 in the gym, with 4 more free TRX classes on top of it. I got the gym membership with a friend to build motivation and a routine and the TRX classes were on offer.

Once my gym membership is up I'll be moving to my home weights setup.

Starting stats:
Age: 19
Height: 172cm
Weight: 73kg
Bodyfat: 15-17%

Goals:
Weight: 75kg
Bodyfat: 10%

I'm looking to get a bit more built and to shed my bodyfat and I'm looking to hit these goals before the March.

I am starting a 12 week bulk today, followed by a 12 week cut. If all goes to plan my target dates are Nov. 30 & Mar. 1 (Allowing a weeks break after the 12 week bulk).

My routine is simple enough, using pretty much anything I could at home with my weights (so I don't struggle with new exercises after the gym).

So here goes.

Monday
Legs & Shoulders
Seated Calf Raise
Leg Curls
Shoulder Press
Standing Calf Raise
Rear Delt Flyes
Barbell Squat
Side Lateral Raises
Dumbbell Rear Lunge
Front Raises

Wednesday
Chest, Biceps & Abs
Incline Bench Press
Incline Hammer Curls
Decline Crunch
Bench Press
Standing Hammer Curls
Plank
Dumbbell Flyes
Dumbbell Curls
Decline Crunch

Friday
Back & Triceps
Pull Ups
Bent Over Barbell Row
Back Extensions
Chin Ups
Bent Over One Arm Long Bar Row
Triceps Dumbbell Kickback
Butt Lift
Superman
Triceps Extension

All exercises are 3 sets of 10 reps

Supplements:
Whey Protein: MyProtein Impact Whey Protein
Creatine: Precision Engineered Creatine Monohydrate (1st 7 weeks of bulk only)
Fat Burner: Grenade Thermo Detonator (Cutting only)
Vitamins: Cod Liver Oil, Vitamin C, Odorless Garlic

So what do you all think? Are my goals realistic? Is my routine solid enough? Any suggestions? Feedback more than welcome.

BroLo

So yea it began last night

Seated Calf Raise - 2x25kg dumbbells
Leg Curls - 50kg (seated)
Shoulder Press - 2x15kg dumbbells
Standing Calf Raise - 50kg (performed on leg press machine)
Rear Delt Flyes - 2x7.5kg dumbbells
Barbell Squat - 50kg (replaced with seated leg press)
Side Lateral Raises - 2x7.5kg dumbbells
Dumbbell Rear Lunge - 2x12.5kg dumbbells
Front Raises - 2x5kg dumbbells

Praetorian Saighdiuir

Best of luck man, I cant offer any advice as Im a fat mess at the moment, but I will be watching your log!

Good luck.

BroLo

Missed my gym session last night but I'm making it up tonight on top of my cardio!

PonyLuv

Hey BroLo,

Just wondering how you are finding the Grenade supplement? I am thinking of buying some for myself but am mistrustful of internet reviews.

Any feedback/tips would be much appreciated!

PL

BroLo

PonyLuv wrote: »

Hey BroLo,

Just wondering how you are finding the Grenade supplement? I am thinking of buying some for myself but am mistrustful of internet reviews.

Any feedback/tips would be much appreciated!

PL

Tis grand. I certainly saw some losses with it which I believe it definitely contributed to, lost about 3 kg in 2-3 weeks.

Water intake and diet are a must with it and it can cause some heart burn. You will also heat up significantly so you will more than likely sweat!

Update on Wed (moved to Thurs) and Fri workouts tomorrow, just haven't been able to update em with other things going on.