ICB's Log.

[ICB]

Wednesday January 14th.

I've added a pound so im now 166 pounds which is good, it maybe a bit slower than i thought it would be. But atleast its progress anyway, i started off the weight training with some Squats 85 KG 6 reps x3, i was able to add more weight because i bought a Squat rack.

I then done some Bench Pressing 87.5 KG's 6 reps x3, and some Dumbell Bench Pressing aswell, i took some weight off so i could concentrate on the chest more. I done 10 reps x3 of this, then i finished off with some Chest Dips upstairs with my chin up bar, 12 x3 of this exercise.

[ICB]

Friday January 16th.

Just done cardio today in this order.

Morning Run
Skipping
Cross Trainer
Bike Riding
Swimming

[ICB]

Wednesday January 14th.

I've added a pound so im now 166 pounds which is good, it maybe a bit slower than i thought it would be. But atleast its progress anyway, i started off the weight training with some Squats 85 KG 6 reps x3, i was able to add more weight because i bought a Squat rack.

I then done some Bench Pressing 87.5 KG's 6 reps x3, and some Dumbell Bench Pressing aswell, i took some weight off so i could concentrate on the chest more. I done 10 reps x3 of this, then i finished off with some Chest Dips upstairs with my chin up bar, 12 x3 of this exercise.

I've put on quite a bit of weight recently which is good, im now 166 and a half pounds. I've upped the calories somewhat and im eating the right stuff.

[ICB]

I have been doing my exercises still but i haven't had time to put it in here. But this is basically what i've been doing. I've also put on some weight and im now 167 and a half pounds, so its all good at the moment.

By the way just to remind you guys/girls, this ain't all in one day. This is what i've done since i last posted in this log.

Weights

Barbell Lying Skull Crushers 82.5 KG's 6 reps x3
Barbell Lying Extensions 82.5 KG's 6 reps x3
Benchpressing 90 KG's 6 reps x3
Squats 87.5 KG's 6 reps x3
Dumbell Curls 22.5 KG's 10 reps x3
Hammer Curls 22.5 KG's 10 reps x3
Dumbell Kickbacks 22.5 KG's 10 reps x3
Barbell Curls 52.5 KG's 6 reps x3
Barbell Rows 92.5 KG's 6 reps x3
Deadlifts 95 KG's 6 reps x 3

Thats most of what i've been doing.


Lower Abs

Double Leg Lifts 30 x3
Jackknifes 30 x3
V-Ups 30 x3
Hanging Leg Raises 30 x3

Obliques

Bicycle Crunches 30 x3
Ball Oblique twists holding a 10kg weight 30 x3
Dumbell side bends 20 kg 30 x3
Twisting Crunches on an exercise ball 30 x3

Upper Abs.

Crunches 30 x3
Crunches On A Exercise ball 30 x3
Crunches While Holding 10 KG Weight 30 x3

There just some of the main ones i did, i don't feel like mentioning them all.

Cardio

Swimming
Sparring
Jogging/Running
Bicycle
Basketball
Aerobics
Skipping

Bodyweight

Chin Ups 22 x2
Reverse Chin ups 22 x3
Push ups 45 x3
Bench Dips 40 x3
Diamond Push ups 35 x3

Well i covered alot of it thats not all of it, but basically you get a general idea of the stuff i've been doing.

[ICB]

Damn i haven't updated this in ages, i've been busy. But basically im pretty much at my peak weight now, which is 176 pounds and im just a shade under 6'2. I was up to 180+ but i lost a few pounds toning up.

I don't really lift heavyweights anymore, i go to the gym and go on the machines pretty much now. I've upped the swimming, and i do quite alot of riding on my bike.

I do AB workouts 4 times a week. Lower, Obliques, Upper. My diet has been pretty strict but i haven't lost any muscle mass. I basically feel at my peak now and i've achieved what i wanted.

Im going to continue the cardio and the gym workouts, but its pretty much just to keep the shape im in now.

[Chris Nagel]

Way to go! You must be pretty pleased with yourself. Do you still spar these days?

[ICB]

Way to go! You must be pretty pleased with yourself. Do you still spar these days?

Nah i moved since Chris, so i had to give up the boxing. Plus because i got a family now, but i've still got a heavybag and speedbag, so i still keep myself sharp with that.

But i want to do some boxing again, just as a hobby now though. And maybe fit in some sparring here and there, because i do love boxing.

[ICB]

Just a little update on this i don't do as much weights anymore, i basically do mostly crunches, cardio.

I've got very lean now and my primary cardio is swimming now, because im training to be a lifeguard soon. So i've been in the pool most days.