Is going to the gym needed to get fit or can do everything from home??

Like sit ups running lifting?

I known gym has alot of more stuff

Depends on what you mean by fit. You can be fit with a healthy diet and if you walk every day.

If you are talking about strength and building muscle, then the gym offers many advantages as you point out.

9/13

bench

135 - 12
155 - 7
155 - 7
185 - 2

incline

50s
7
6
5

deadlift
135x4reps x 3 sets
185 x 4 reps x 2 sets

lat pull down
75 - 12
90 - 10
105 - 10
120 - 10

rear delt machine
85 - 10
85 - 10
100 - 9

bb curls
45 - 8
65 - 2

This is a very good advice. My bro-in-law was a proffesional bodybuilder and taught me many things that I'd gladly share if you like

9/14

did a few squats i forgot how many
one legged leg extensions and curls cuz was sore af from last week so did lighter weights and each leg only

9/15

bench
135 12
155 8
185 2

deadlift
135 x 5
185 x5

pull downs
90 10
105 10
120 8

rear delts
80 x 10
100 x10

front delts db
15x10
17.5x8
20x5

bb curls
45 x 8

9/16

squats 155x6
185 x5
225x4
275xdoesnt count

leg curls
65
80
95
110
125
allx5

extensions
90
105
120
135
150

err plus 10 to all the weight above x 5

yeses and nos 3sets each 50 60 65 x 10 reps each
seated calf raises 55 lbs x 10reps each
standing calves 110 x10

9/19

bench
135 5
155 5
185 5 (0 assist) <- PR
185 5 (0 assist) <- so proud hit it again
205 - attempted, spotted helped get 1 up

incline

45 5
50 5
60 5

decline
95 5
115 5

flies cable
10kg 10
12.5kg 10

9/20

deadlift
135 4
135 5
155 8
155 7

pull down
105 5
120 5
150 5
150 5
165 5

cable row
90 5
105 5
135 5
135 5
150 2

Tomorrow's squat goals: 165 195 235 235 245

This post was edited by leemyungbak on Sep 20 2016 03:30pm

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