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I'ma show you how great I am! (Djordje's Diary)

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Djordje
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« on: October 04, 2010, 01:24:36 PM »
Advanced Intermediate Home Workout


Monday

Abs | Crunches | Sets: 3 | Reps: 8-30 | Home ab workout: crunch exercise for 6-pack abs

Chest | Dumpbell Flys | Sets: 3 | Reps: 6-12 | Chest Workout: Dumbbell Flys

Triceps | Bed Dips | Sets: 3 | Reps: 6-12 | Tricep Dips



Tuesday

Cardio: 20 minutes jog, brisk walk or bike ( I'll add jump rope)



Wednesday

Abs | Crunches | Sets: 3 | Reps: 8-30 | Home ab workout: crunch exercise for 6-pack abs

Lats | Chin-ups | Sets: 3 | Reps: 8-10 | Pullups for Beginners

Biceps | Dumpbell Curls | Sets: 3 | Reps: 6-12 | Home arm workout: dumbbell curls for biceps



Thuesday

Cardio: 20 minutes jog, brisk walk or bike ( I'll add jump rope)



Friday

Abs | Crunches | Sets: 3 | Reps: 8-30 | Home ab workout: crunch exercise for 6-pack abs

Legs | Lunges | Sets: 3 | Reps: 6-12 ( Each leg ) | bodybuilding exercise: lunges, a great whole leg workout

Shoulders | Side Raises | Sets: 3 | Reps: 6-12 | Side Raises for Shoulders (Hans' big debut)

Saturday

Cardio: 20 minutes jog, brisk walk or bike ( I'll add jump rope)



Sunday

Cardio: 20 minutes jog, brisk walk or bike ( I'll add jump rope)


Equipment

- Dumpbells Two weights of 1kg and two weights of 3kg. ( I use the 3kg ones)
- Jump Rope
- Pull-up bar

EDIT: Edited for everyone who clicked on the link. Or is on the first page. This is what I use now.
« Last Edit: May 22, 2012, 06:48:36 AM by Djordje » Logged
"Life is for the living." Click here for my diary!
Djordje
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« Reply #1 on: October 05, 2010, 07:13:16 AM »
Tuesday, October 05, 2010

About to do 20 push-ups x 4
And later 50 x 3-4 crunches

Again... Had no time today so lack on time for workout... Boring school
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Djordje
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« Reply #2 on: October 07, 2010, 12:36:00 PM »
Thursday, October 07, 2010

20 pushups x 3
30 crunches x 3
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Dille
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    « Reply #3 on: October 07, 2010, 02:21:00 PM »
    You started diary, great. I will be watching this Smiley

    Would you mind if suggest you to add some pullups and lunges to your routine?
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    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Djordje
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    « Reply #4 on: October 15, 2010, 02:22:20 PM »
    Quote from: Dille on October 07, 2010, 02:21:00 PM
    You started diary, great. I will be watching this Smiley

    Would you mind if suggest you to add some pullups and lunges to your routine?

    bought a pullup bar so just to put it on the door and workout Smiley thx dille

    Friday, October 15,2010

    30 pushups x 4
    crunches 40 x 4(8min)

    tomorrow or in the week doing pull ups.. forgot to update diary. Ill keep in progress from now on  Grin
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    Dille
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    « Reply #5 on: October 16, 2010, 03:06:46 AM »
    No problem, just about one of the best exercises you can do.
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    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Djordje
    Bruce Lee
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    Posts: 1575


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    « Reply #6 on: October 17, 2010, 02:33:37 AM »
    Sunday, October 16, 2010

    20 pushups x 4
    crunches (8min)workout advanced version
    dumpbell curls
    need to force my dad to put up my pullup bar  Evil
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    Dille
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    « Reply #7 on: October 17, 2010, 03:42:22 AM »
    Quote from: Djordje on October 17, 2010, 02:33:37 AM
    need to force my dad to put up my pullup bar  Evil

    Yes, do that Smiley. What kind of pullup bar do you have?
    Logged
    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Djordje
    Bruce Lee
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    Djordje is starting out.
    Posts: 1575


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    « Reply #8 on: October 17, 2010, 04:36:04 AM »
    http://www.target.com/gp/detail.html/192-3736323-0756820?asin=B0007W2FLI&AFID=Froogle_df&LNM=|B0007W2FLI&CPNG=sports&ci_src=17588969&ci_sku=B0007W2FLI&ref=tgt_adv_XSG10001

    like this one
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    Dille
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    « Reply #9 on: October 17, 2010, 10:12:49 AM »
    Okay then it has to be attached Tongue.
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    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Djordje
    Bruce Lee
    Übergnome
    ****

    Reputation Power: 1
    Djordje is starting out.
    Posts: 1575


    "Be water my friend."


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    « Reply #10 on: October 18, 2010, 01:49:09 PM »
    Monday, October 18, 2010

    pushups 20 x 3
    dips 20 x 2
    11:48 PM so tired was studying for 6h straight... And i have 2 classes to be asked for a mark tomorrow....   Tongue

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    Djordje
    Bruce Lee
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    « Reply #11 on: October 22, 2010, 05:53:05 AM »
    Friday, October 22, 2010

    pushups 20 x 4
    crunches 30 x 4
    my weights broke!!! nooo . need to go to the shop to get other ones....
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    Dille
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    « Reply #12 on: October 22, 2010, 06:28:21 AM »
    Quote from: Djordje on October 22, 2010, 05:53:05 AM
    Friday, October 22, 2010

    pushups 20 x 4
    crunches 30 x 4
    my weights broke!!! nooo . need to go to the shop to get other ones....

    What happened, you cant repair them?
    Logged
    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Dille
    Übergnome
    ****

    Reputation Power: 5
    Dille is starting out.
    Posts: 4167


    ^ Good old days :D

  • Awards Member of the Month Winner Given for tirelessly and competently discussing and answering questions.

    • View Profile Awards
    « Reply #13 on: October 22, 2010, 06:35:52 AM »
    Are you going to take some starting pictures? Tongue
    Logged
    Age: 19 | Height: 180,3cm | Weight: 93kg
    Goal/Current:
    Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAU
    Squat= 200kg's/135kg's
    Bench press= 120kg's/107,5kg's
    Overhead press= 80kg's/72,5kg's
    Run a marathon this summer
    Djordje
    Bruce Lee
    Übergnome
    ****

    Reputation Power: 1
    Djordje is starting out.
    Posts: 1575


    "Be water my friend."


    View Profile Awards
    « Reply #14 on: October 22, 2010, 08:49:45 AM »
    maybe i should.. Cheesy
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