bluewater
Member
- Joined
- Jun 6, 2022
Attached my current state. I'm looking for any suggestions/critique to boost my physique in the right direction. I would like to get abs. For that I used to do open legs dragonflag negatives but had a rib injury during bjj so have to wait (I currently avoid exercises like that to avoid aggravating the injury) until that is completely healed.
View attachment 1
Edit: height and weight: 177cm and 62kg
My last few gym sessions were as follows:
_____
28 June
Deadlift (Barbell)
kg reps
40 10
50 10
60 10
60 10
60 10
Squat (Barbell)
30 10
40 10
50 10
60 10
65 10
Leg Extension (Machine)
55 9
55 10
64 10
64 9
55 10
Seated Leg Curl (Machine)
50 10
55 10
55 9
55 7
50 9
Calf Extension (Machine)
77 10
77 10
77 10
77 10
_____
27 June
Incline Bench Press (Barbell)
kg reps
20 10
60 6
Bench Press (Barbell)
40 10
50 10
60 10
70 5
60 10
Seated Cable Row
45 10
55 8
50 10
45 10
45 10
45 8
Lateral Raise (Machine)
36 10
41 10
41 10
41 10
41 10
Butterfly (Pec Deck)
32 8
32 8
32 8
32 9
Rowing Machine
2.029km 10mins
Bicep Curl (Machine)
23 10
27 10
32 10
27 10
Seated Shoulder Press (Machine)
30 10
______
25 June
Bench Press (Barbell)
20 8
40 8
50 8
60 6
70 3
75 1
Pull Up
8
8
8
Seated Cable Row
45 10
55 10
55 10
64 10
64 10
Butterfly (Pec Deck)
27 10
32 8
32 8
32 8
32 8
Crunch (Machine)
41 10
50 10
59 8
54 10
54 10
Lateral Raise (Machine)
36 10
36 10
36 10
36 10
36 10
Rowing Machine
1.564km 8mins
View attachment 1
Edit: height and weight: 177cm and 62kg
My last few gym sessions were as follows:
_____
28 June
Deadlift (Barbell)
kg reps
40 10
50 10
60 10
60 10
60 10
Squat (Barbell)
30 10
40 10
50 10
60 10
65 10
Leg Extension (Machine)
55 9
55 10
64 10
64 9
55 10
Seated Leg Curl (Machine)
50 10
55 10
55 9
55 7
50 9
Calf Extension (Machine)
77 10
77 10
77 10
77 10
_____
27 June
Incline Bench Press (Barbell)
kg reps
20 10
60 6
Bench Press (Barbell)
40 10
50 10
60 10
70 5
60 10
Seated Cable Row
45 10
55 8
50 10
45 10
45 10
45 8
Lateral Raise (Machine)
36 10
41 10
41 10
41 10
41 10
Butterfly (Pec Deck)
32 8
32 8
32 8
32 9
Rowing Machine
2.029km 10mins
Bicep Curl (Machine)
23 10
27 10
32 10
27 10
Seated Shoulder Press (Machine)
30 10
______
25 June
Bench Press (Barbell)
20 8
40 8
50 8
60 6
70 3
75 1
Pull Up
8
8
8
Seated Cable Row
45 10
55 10
55 10
64 10
64 10
Butterfly (Pec Deck)
27 10
32 8
32 8
32 8
32 8
Crunch (Machine)
41 10
50 10
59 8
54 10
54 10
Lateral Raise (Machine)
36 10
36 10
36 10
36 10
36 10
Rowing Machine
1.564km 8mins