Rubby's awesome diary

Now it's time to start my own progress diary:

My name is Philip, I'm from Germany. I'm 1,90 m tall and around 78,5 kg heavy right now, my body fat probably is somewhere between 10-12 % (Ruben's body fat estimation, see my profile pictures and leave a comment if you like to).

Since December '09 I visit a gym regularly - I'm keeping my own workout diary (when did I do which muscles?) by the way. From then on until the first half of March '10 I was working out my entire body 3 times a week. In the second half of March '10 I changed to strength training then until the end of July .
At the end of July I started with my scoobified workout - thanks to everyone who inspired me (especially Ruben ). In addition to that I also changed my eating habits a little, more of the really good stuff, no more bad foods! (Have read several books in the last weeks about nutrition, helpful knowledge.)

My main goals are to gain muscle and to promote my general health for many reasons, secondly I want to lose a little body fat (belly fat - for a 6-pack).

That's about it, enjoy my diary  

Friday Thursday: Shoulders & Legs (would have had a time problem tomorrow with the workout)

20 mins of cardio on the bike - 10,5 km

3 sets of alternate shoulder press - 12 x 12,5 + 12 x 12,5 + 12 x 15
3 sets of vertical barbell row - 12 x 15 (excluding bar) + 12 x 20 + 12 x 20
3 sets of butterfly reverse - 12 x 55 + 12 x 60 + 6 x 65 + 6 x 55

4 sets of leg press - 12 x 70 + 12 x 80 + 12 x 90 + 12 x 100
4 sets of calf raises - 12 x 50 + 12 x 55 + 12 x 60 + 12 x 65
4 sets of glute kickbacks - 12 x 70 + 12 x 75 + 12 x 80 + 12 x 85 (maximum at that machine )

I get credits, yeeeaaaah!

/follows up

Wednesday: Back & Biceps (+ lower back)

20 mins of cardio on the bike - 11,0 km

3 sets of lat-pulldown to the chest - 12 x 55 + 12 x 60 + 11 x 60
3 sets of db rows - 12 x 12,5 + 12 x 12,5 + 12 x 15
3 sets of overhand pull-ups - 4 x BW + 4 x BW + 4 x BW ( not a good day, kind of :/ )

3 sets of underhand pull-ups - 5 x BW + 6 x BW + 7 x BW
3 sets of db hammer-curls - 12 x 12,5 + 12 x 12,5 + 12 x 12,5
3 sets of bb curls - 12 x 15 (excluding EZ-bar) + 12 x 20 (excluding EZ-bar) + 12 x 15 (excluding EZ-bar)

3 sets of back extensions - completed
3 sets of pelvic tilt - completed
3 sets of glute bridge - completed

From tomorrow on I'll do cardio 30 mins on each workout and add an abs workout on my Friday workout -
3 sets of crunches
3 sets of bicycles

Wednesday: Back & Biceps (+ lower back)

30 mins of cardio on the bike - 17,5 km

3 sets of lat-pulldown to the chest - 12 x 55 + 12 x 60 + 12 x 65
3 sets of db rows - 12 x 12,5 + 12 x 12,5 + 12 x 15
3 sets of overhand pull-ups - 4 x BW + 5 x BW + 4 x BW

3 sets of underhand pull-ups - 6 x BW + 7 x BW + 7 x BW
3 sets of db hammer-curls - 12 x 12,5 + 12 x 12,5 + 12 x 12,5
3 sets of bb curls - 12 x 15 (excluding EZ-bar) + 12 x 20 (excluding EZ-bar) + 10 x 20 (excluding EZ-bar)

3 sets of back extensions - completed
3 sets of pelvic tilt - completed
3 sets of glute bridge - completed

Monday: Chest & Triceps & Abs

30 mins of cardio on the bike - 17,0 km

3 sets of standard bench-pressing - 12 x 40 + 12 x 50 + 6 x 55 and 5 x 50 (6th rep only went downwards... Someone helped though  )
3 sets of incline bench-pressing - 12 x 40 + 8 x 40 + 8 x 40
3 sets of butterfly [machine] - 12 x 45 + 10 x 50 + 8 x 50

3 sets of db triceps extensions - 12 x 15 + 12 x 17,5 + 12 x 20
3 sets of cable pulldowns with rope - 12 x 35 + 12 x 35 + 12 x 40
+ 5 clean triceps dips - wanted to do some 

3 sets of crunches - completed
3 sets of bicycles - completed

Nice nice.