Get fit, or Die trying ?

Dr4gul4

Well good evening all, this was bound to happen sooner than later.. im getting closer to a stage where i need assistance from others to loose the weight/ build the muscle. so with out further a do


Age 27
height 5' 10"
weight 89 Kg currently any way

Ok, thats not a bad start, lets move on to food

Breakfast 9:30 am
Fruit scone with a little thingy of Low Low butter
1 green apple
1 cup/ mug of low fat milk

Brunch ? 11am
Protein shake

Lunch 1:30
Usually includes the following,
One Plain wrap, contains, mayo,mixed peppers, sun dried Tomatoes, and Hot chicken, the kind that got like bread flakes on the out side.
1 green apple

Snack 3pm
Protein Shake

Dinner 6:30pm ( if im not in the Gym, other wise it's 8 pm )
4 slices of brown Brennan's wholemeal bread, mayo and tin of tuna steak.

Snack/if im hungry 9pm
Bowl of fruit an fiber, low fat milk, or a banana.

Pre sleep10pm
Protein shake with milk as a mixer


That was a lot of typing so far.... any way on we go

Roysh, so basically gym wise it's min of three times a week and max of four times, just to let the body recover, although if i though i could make it five times a week i would.

The average workout is as follows.

Warm up on the bike.
Quick start Level 14 increasing to Level 16 every 2/3 minutes, topping out at level 17, but I'm always aiming for Lvl 18. this is a total of 10 mins

Treadmill
Run is 3Km at 12Km\H, usually have to take a break once if not twice for a drink and to try and get rid of a recurring stitch.

Abs
Sit ups with a 4Kg ball, 2x20 standard
2x20 on the left oblique
2x20 on the right oblique
1x20 standard.

Back extensions
2x20

Off to the weights we go

Seated Row - 2x20 @ 45 Kgs

Chest Press - 2x20 @45 Kgs

Seated Leg curl - 2x20 @45kgs

Seated Leg Press - 2x20 @ 75Kgs

Shoulder Press - 1x10, 1x5. 1x10,1x5 @ 45Kgs

well thats is folks it's run off then for a quick stretch to finish, and sum Protein and it's time for home.


I'm pretty sure the bread each day is not helping my so feel free to tear lumps out of me.


Dave

Dr4gul4

Food
Same as yesterday, bar the bananas


Cardio

Bike 10 mins Lvl 14 topped out @ Lvl16

Treadmill - 3.16 Km 19.39 mins @ Lvl 12 had to take two breaks during this again, the first was due to a recurring stitch on my right side and the second was as due to lower back pain.

Abs
2 x 20 front
2x20 left
2x20 right
1x20 front

All with a 4 kg ball.

Back Ext
2 x 20

Weights

SLC - 1x25 @45Kgs, 1x20 @45kgs
SR - 1x25 @45Kgs , 1x20 @45Kgs , 1x20 @45Kgs
SP - 1x13, 1x6 1x3 -- 1x12, 1x4, 1x4 all @ 45Kgs
CP - 1x20 @ 45Kgs, 1x20 @ 45Kgs
SLP - 1x25 @ 75Kgs , 1x25 @ 75Kgs

Push a little harder to night, felt like i could have gone a bit further.might try harder 2 morrow nite.

Downed 60gms of protein after the work out and totally for got to weight my self, it can wait untill the weekend i guess.

Dr4gul4

Bahh, not had a good day today, was working untill after 7:00, so got home late, had a can of coke and a mini aero after 6 also, mainly as i was baby eating hungry.
got home had the usual tuna sandwiches.

Wanted to hit the gym 2 nite, and have a break 2 morrow nite, looks like it gonna be the opposite now, Gym 2 morrow nite instead.

BossArky

I think you are running too fast if you have to stop and are getting stitches and back pain. Try the 3km at 10kmph for the first 2km, and then up it by 0.2kmph for each further 200 metres up until 3km.

Do that for approx 3 weeks and you will be able to handle the higher speed which is currently causing you probs.

Dr4gul4

Thanks for the advice, i'll give it a go, Running @ 12Kph is pretty comfy though, and im 3 weeks into this running, i'll take it back alittle tonight and concentrate on more weights, or perhaps hevier weights

Dr4gul4

Roysh, back home...savage session tonight.


Food
Same as yesterday,no banana's and no fruit an fiber now.had pasta for dinner when i get home, no the good kind the Knor stuff in the packet.

Cardio

Bike 10 mins Lvl 14 topped out @ Lvl16.... still not very happy with this.

Treadmill - 5.2KM @ 10.5Kph, knocked it up to 11 KPH for the last minute and a half.

Thanks to BossArky for the advice on slowing my running down, made a huge diff, no stitch and managed to keep going.

Abs
2 x 20 front
2x20 left
2x20 right
1x20 front

All with a 4 kg ball.

Think im going to change my abs work out, altho i feel a little twing when im doing it, im not pushing hard enough.

Weights

Just so u all know, this is not the order i do these weights in.

SLC - 1x25 @45Kgs, 1x25 @45kgs, 1x25@45Kgs
SR - 1x25 @45Kgs , 1x25 @45Kgs , 1x25 @45Kgs
SP - 1x13, 1x7 1x2 -- 1x5, 1x10, 1x7 all @ 45Kgs
CP - 1x20 @ 45Kgs, 1x20 @ 45Kgs, 1x20@45Kgs
SLP - 1x25 @ 75Kgs , 1x25 @ 75Kgs, 1x25@75 Kgs


Had a pretty good weights workout, thing that really annoys me is people who sit on machines when there done, could ya please get a fup up and go to another machine.


By the way for those of u what care, i got to Total fitness in Sandyford.


Dave.

Goin to hit the gym again tomorrow. all going well.

Dr4gul4

Food
Ehh, food goes a bit mental at the weekends, not in a bad way, just prob not eating enough

Breaky, 10am was ....beans on toast ( Brown wholemeal ) with a cup of tea, 2 sugars

Nxt up, was an apple at around 12

Had a protein shake at around 2

another apple at about 4 pm.

Protein shake after the gym 7:00pm

Had the usual tuna brown bread and mayo at 7:30.

Thats up to now,


Cardio

Bike 10 mins Lvl 14 topped out @ Lvl16

Treadmill Roysh so, managed to run 3K at 10.5KPH, tbh i prob could have ran more than 3, i'd have liked to run 5, but im gonna get my ass up to the gym again to morrow.

Abs
2 x 20 front
2x20 left
2x20 right
1x20 front

All with a 5 kg ball. This put a nice little bit of pressure on my left arm. nothing serious though.


Weights

Didnt get to do all of the weights to night, totally for got they close the place at 7 pm. so here's what i managed.

SR - 1x20 @ 50Kgs
SLC - 1x20 @ 50Kgs
SLP - 1x20 @ 82.5KGs
SP - 1x15,1x6 @ 45Kgs
CP - 1x15,1x5 @ 50Kgs
SR - 1x20 @ 50Kgs
SLC - 1x20 @ 50Kgs
SLP - 1x20 @ 50Kgs
SP - 1x11 @45Kgs

Thats the actual workout i did, no rest in between , except what it takes to walk between the machines.

To morrow i'll do a full work out, gonna try and keep it over the 50Kgs mark.

Dr4gul4

Right so, Fifth day in the gym this week, didnt think i would actually manage 5 days, glad i did though.

Lets get the show on the road.

Food

Breaky 10:30, Fruit n fiber,Low fat milk

12:00 Protein shake.

bit of a laps in food here

Protein shake at 5pm ( after the gym)

gonna have the usual tuna n bread now in like 5 minutes.

More Fruit n fiber l8r, also had sum mixed grapes through out the day.


Right so, went to the gym this evening.

Gym - Total Fitness Sandyford.

Bike 10 mins Lvl 14* - there's a reason 4 this i'll get to that in a bit.

Treadmill - Over all 3 Kms. 1.6 @ 1.5 Kph, 0.9 @ 11Kph, 0.5 @ 12Kph

Abs

Same as usual.

Weights

Roysh, here the official list of stuff i did this evening.

SR - 1X20 @ 50 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x15,1x7 @ 45 Kgs
SLP - 1x25 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 50 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x12, 1x7, 1x3 @ 45 Kgs
SLP - 1x25 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 45 kgs
SLR - 1x20 @ 45 Kgs
SP - 1x10, 1x5 @ 45 Kgs
SLP - 1x20 @ 82.5 Kgs
CP - 1x20 @ 50KGs


Ok, so thats today's work out. i took it easy as *i could fell my vastus lateralis muscles all day long, we'll see what tomorrow is like, might take a day off and recover. and get up thereon Tuesday.


Dave.

P.s. totally for got i did a weight in, and im now 90Kgs. so i've gone up 1 Kg. however im sure it's a mix of muscle gain/weight loss.

zAbbo

Well Dave, good to see you've ventured into weight training and took my advise on the Protein.

Like BossArky says, try running at 10kph, but at an incline, even 0.5 / 1

Be careful to allow recovery periods for each of the muscle groups you're working out.

Keep at it tubby.

Dr4gul4

Thanks dude

Today is a rest day, bar work of course.

Gonna hit it pretty hard 2 morrow nite, as im working late wednesday nite and then away thursday and friday, so saturday will be the nxt day in the gym. so only 3 days this week.

Just for those of u who might be interested this is the protein i've been taking .

Linkah

Dr4gul4

Evening all,

Pretty much a usual day,food wise. i do for get the 2 cups of tea with 2 spoons of sugar that i have every night .. i prob should kick that


any way lets get in to it.

Gym - Total Fitness Sandyford.

Bike 10 mins Lvl 14 - 16

Treadmill - A nice little 3 Km run, at 10.5 kph/ 11Kph

Abs

3x20 normal
2x20 left
2x20 right
2x 20 normal
1x20 right
1x20 left


Weights



SR - 1X20 @ 50 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x14,1x6 @ 45 Kgs
SLP - 1x25 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 50 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x10, 1x5, 1x5 @ 45 Kgs
SLP - 1x25 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 50 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x12, 1x5, 1x3 @ 45 Kgs
SLP - 1x20 @ 82.5 Kgs
CP - 1x20 @ 50KGs


so thats it untill Saturday i guess. if anybody would like to add sum points it would be nice..

Dr4gul4

Gym - Total Fitness Sandyford.

Bike 10 mins Lvl 14 - 16

Treadmill - Did the big 5 Km to day, break down,2Km @10.5 took a little break here, to catch me breath and work out that damn stitch again, off we go again, and it's another 2 K at 11 Kph and the last 1 K a swapped between 12 and 10.5 Kpm.

Over all a nice run.

Abs

1x100 normal
1x40 left
1x40 right
1x30 normal


Weights



SR - 1X20 @ 57.5 kgs
SLR - 1x10 @ 55Kgs 1x10@ 50 Kgs - Was getting a weird twinge in my left leg
SP - 1x15,1x8 @ 45 Kgs
SLP - 1x25 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x14, 1x6 @ 45 Kgs
SLP - 1x26 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x11, 1x7 @ 45 Kgs
SLP - 1x20 @ 82.5 Kgs
CP - 1x20 @ 50KGs

---

SP - 1x8 @45Kgs

Thats it folks...

Was leaving the gym, and my damn bike was only firing on 1 cylinder out comes the tools, and the spark plugs are coming out,and being swapped around.


If any 1 was there after 6pm wondering what all the thunder was sorry. that was me.


The Flames coming out of the Exhausts was pretty damn sweet though.

Dr4gul4

Bike 10 mins Lvl 15

Treadmill - 5 K again, did this quite easily, but im sure i'll feel it to morrow, over all it was
2K @10.5Kph, the nxt 2 K at 11Kph and the last 1K was at 11.5Kph


Abs

1x100 normal
1x40 left
1x40 right
1x30 normal
1x20 left
1x20 right

30 Back Extensions

Weights



SR - 1X20 @ 57.5 kgs
SLR - 1x10 @ 55Kgs 1x10@ 50 Kgs - Still gettin this weird twinge.
SP - 1x12,1x8 @ 45 Kgs
SLP - 1x25 @ 90 Kgs - This was ok, i though it would be harder
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x11, 1x7 1x4 @ 45 Kgs
SLP - 1x25 @ 90 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x10, 1x5 @ 45 Kgs
SLP - 1x20 @ 82.5 Kgs
CP - 1x20 @ 50KGs


well thats the 9 yards folks, weighed in at 89.90Kgs, so i havent gone up in weight,which is good im tryin to loose the belly over all.

Going to start taking measurement .... any 1 want to help

so far i have a 32" waist and a 39" stomach that pretty crazy though 7 " still to get ride of.

any way day off to morrow, need to get the bike looked at.

Dr4gul4

Ok, so who missed me

Well after the disaster that was last week :(not being able to get to the gym was a right pain, but ohh well, managed to get up to the gym on sunday just gone.

any boy was i wrecked.

Sunday

Bike - 10Km 5km @lvl 14 5km @lvl 16

Treadmill 3km @ 11kph


Abs

100 normal
40 left
40 right


Weights

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x15, 1x8 @ 45 Kgs
SLP - 1x25 @ 90 Kgs
CP - 1x20 @ 50KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x10, 1x5 @ 45 Kgs
SLP - 1x20 @ 90 Kgs
CP - 1x20 @ 57.5KGs


Over all this was not much Fun.

Dr4gul4

Tuesday ( yesterday ) ( i can tell time me )


Ok so were back in the game.

Treadmill 3km @ 10.5Kph


Abs

100 normal
40 left
40 right
30 normal
30 left
30 right
20 normal
30 back Extensions

No rest between these

Treadmill 3km @ 10.5Kph

Was pretty damn happy with managing 6km.

Weights

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x17, 1x5 @ 45 Kgs
SLP - 1x25 @ 97.5 Kgs
CP - 1x20 @ 57.5KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x15, 1x5 @ 45 Kgs
SLP - 1x20 @ 97.5 Kgs
CP - 1x20 @ 57.5KGs

---

SR - 1X20 @ 57.5 kgs
SLR - 1x20 @ 50 Kgs
SP - 1x13, 1x7 @ 45 Kgs
SLP - 1x20 @ 97.5 Kgs
CP - 1x20 @ 57.5KGs

JayRoc

Just wondering, mate, if there's a specific reason you're doing all your cardio before your weights?

Most people prefer it the other way around as cardio tends to impede on your performance on the weights but not so much the other way around...

I gather that weight loss is your main goal (I think) but I still reckon you'd have a better and more effective workout if you fiddled with the running order a tad.:)

Dr4gul4

ehhh yer it's kinda half n half, at the moment im going for total weight loss, not really body building.

To be honest i might split it up and do3 days of weights only and 2 days of cardio, but i'll see, jo ( from total fitness) has me doing this work out for the moment i have another 2 weeks of it to see how much more i can lift / run.

I know most of the guys here who body build do mostly weights and then a small bit of cardio.

any advice over all ??


maybe less reps and heavier weights

Dr4gul4

Good evening all.

here we go again


Treadmill 6km @ 10.5Kph did this pretty much all in one go, i stopped for a few seconds around 2.30 to stretch out the damn stitch on my right, and away i went like a young gazelle


Abs

100 normal
40 left
40 right
30 normal
20 left
20 right
20 normal
30 back Extensions

Still using the 5kg medicine ball for these, but i think i can do the crunches on my own now ( aka, i'm gonna test my self over the weekend to see in the safety of my own home, away from laughing eyes

Weights

Pretty much every thing got kicked up a notch one way or another tonight. felt ok at these weights, but we'll see tomorrow how sore i am.

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x15 @ 50 Kgs - 1x5 @ 57.5Kgs
SLP - 1x25 @ 105 Kgs
CP - 1x20 @ 57.5KGs

---

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x14 @ 50 Kgs - 1x5 @ 57.5kgs
SLP - 1x25 @ 105 Kgs
CP - 1x20 @ 57.5KGs

---

Only did two sets as i was a little tight on time tonight, i cant tell you all this,i can feel it already though,my legs are burning a little as im sitting here and my shoulders are a little touchy also.

bring on Saturday i say

Just a though, music in the gym, i see Dragan always going on about what he's listening to, and he has some good tunes there alright.

At the moment im rotating two albums
The new fallout boy album, and Fort Minor, thats a few years old, but quite entertaining. also on the list is The decemberists and The Arcade fire.


Dave.

Dr4gul4

The following was yesterday's work out ( saturday ) im a bit behind at the mo.

and im about to go up there again


Treadmill 6km @ 10.5Kph

Took a little break half way through, the usual reason. think i need to do more stretches before the run.


Abs

100 normal
40 left
40 right
30 normal
30 left
30 right
20 normal
30 back Extensions

haven't gotten round to those normal sit ups yet.

Weights

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x12 @ 57.5 Kgs - 1x7 @ 57.5Kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x10 @ 57.5 Kgs - 1x4 @ 57.5kgs - 1x5 @ 50kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

Off to the gym again

Dr4gul4

This was sundays workout.

Ohh god i am sore.. so sore all over. yesterdays work out really hurt, i guess i should have taken it a bit easier, damn my pig ignorance


Treadmill 6km @ 11Kph , took two mini breaks during this, to stretch and catch my breath. legs pretty much felt like lead as i was getting nearer the end.

Abs

100 normal
40 left
40 right
30 normal
30 left
30 right
20 normal
30 back Extensions

haven't gotten round to those normal sit ups yet.

Weights

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x14 @ 57.5 Kgs - 1x6 @ 57.5Kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x10 @ 57.5 Kgs - 1x4 @ 57.5kgs - 1x6 @ 57.5kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

I think over all, my knee's are pretty sore, my back was a little sore, my shoulders semi sore, legs still feel like lead.

Hopefully i'll feel better after another nites sleep.

In other news i did pass my driving test today....for the car

justsomebloke

hey just as a matter of interest does your gym have a free weights section as your routine seems to be based on machines. The reason I ask is that you will probably see much better results from free weights as compared to machines.

Also you seem to have done 2 days training in a row where you do the same weights routine, it may be a better option not to train the same body parts 2 days in a row so you have muscles have time to recover and grow

Dr4gul4

Ha ha !! good call Jsb.


I'm going to change my Routine around a lot over the nxt week or 2, kenny's in TF now also with me, so he'll keep and eye on me a bit more, and get me started on free weights me thinks.

and then i'll try and mix it up so i do opposites on the muscles and a few days of cardio

justsomebloke

I'm sorry to hear that you have my condolences, but I suppose somebody has to train with kenny

Dr4gul4

jsb wrote:

I'm sorry to hear that you have my condolences, but I suppose somebody has to train with kenny

very true, but im man enough to keep him in his place.

Also, i think it's about time i moved over to free weights, as i've made some pretty good advances on the machines, but i'd rather get more hardcore.

Also still need to find a good dietition

Sleepy

Keep up the good work Dr4gul4, your commitment to this shines through in this journal.

Dr4gul4

no worries, im just here to entertain and if possible look good @ all times, especially on the threadmill sweat poring from every where.

Dr4gul4

so based on g'em crazy math ( it's not really crazy,math just hurts my head ).


It turns out my calories per day that i can consume are 3592 ish

so 15 % of this would be 3052.


Of course my diet is mental. so i'm going to have to try and work out a new 1 to go along with the free weights. more on this soon

also god damn i suc when it comes to knowing food

Dr4gul4

hmm i seeing different figures every where these days.

So i spent most of today, reading a few articles on weight training, and nutrition. Pretty heavy going, especially as im a guy who has no interest in this food stuff, so i find it tough to stay focused.

how and ever, im finally starting to get to grips with what i need to be doing, so a little more research tomorrow, and then i'll do a post on the main forum to see what ye all think of my new diet ( hopefully ) and weights training.


In other related news, Went to the gym this evening, no sign of Kenny , im guessing he got lost on the way there.

however, i did my rounds.

4Km on the threadmill, averaging 11 Kph or 10.5 depending.

Over to the weights


did an average repetition twice,


some thing like this

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x14 @ 57.5 Kgs - 1x6 @ 57.5Kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

SR - 1X20 @ 65 kgs
SLR - 1x20 @ 55 Kgs
SP - 1x10 @ 57.5 Kgs - 1x4 @ 57.5kgs - 1x6 @ 57.5kgs
SLP - 1x25 @ 105 Kgs
CP - 1x25 @ 57.5KGs

---

i didnt write down what i was doing this time, in fact i was a bit all over the place, as when i was done i went for a quick sprint around the running track.
and then went back and did some more chest press's .


Any way with the new work out im hoping to make more advances, however dont think that i haven't make any yet, in the last 6 weeks i've noticed a huge difference in my biceps and triceps, my chest, even my stomach, and my legs. ( thats pretty much all over dave :rolleyes: ) well any way im just hoping with the new diet, and the weights i'll start to loose more weight and build more muscle. it just gets tougher the closer you get to loosing it all.

not that im close of course.but im 4 stone in now, so go figure

enough of this rambling.. who even reads this bar Jsb and sleepy


Dave out

Dr4gul4

Just a quick early update.

gonna head up to the gym soon, as im still planning the new diet, and picking the food, i'll be doing a savage shop later on.


for the moment the new work out looks some thing like this.

Seated Leg Press
Seated Leg Curl
Standing Calf Raise
Seated Row
Cable upright row
Chest Press or Decline Bench Press
Barbell military press
Dumbbell curl
Barbell Lying Triceps Extension
crunches of sum kinda - TBD



thats quite a lot to so, so i'll be taking it easy today


as usual im going to do this 3 times a week, with maybe a little work out on the 4th day, but i'll mainly keep that for a savage bit of cardio. we'll see how time goes.

i've started keeping track on fitday.com also the link is in me sig.

Dr4gul4

Right back again.

And here's how i got on.

Did a 3K run on the treadmill to start, between 10.5 and 11.5 Kph

And then over to sum weights.

Let me just say though, this is a random test of sorts, i really just wanted to see how far i could go on each set.


Seated Row - 15@65Kgs
Seated Leg Curl - 1x10@60kgs
Dumbbell Curls - 15 left - 15 right. - 9Kg
Standing Calf Raise - 20@45kgs
Chest press - 15@72.5Kgs
Cable upright row - 14@45Kgs
Seated Leg Press - 20x120Kgs
Barbell Military Press - 10@17.5Kgs
Barbell Lying Triceps Extensions - 20@5Kgs

Abs - I think i only did about 100 over all, but this was with a 2 Kg medicine ball, im tryn to get away from using a ball.

Treadmill - 2K @ 11kph

Decided to do some more weights again.

Seated Row - 10@72.5
Seated Leg Press - 15 @ 127.5 Kgs
Shoulder Press - 8 @ 65 Kgs
Chest Press - i know i did some thing here cant really remember what though.
And i did some thing else also no idea what though.

I finished off and grabbed 2 scoops of Protein, and then a banana.

Over all my arms, feel a little sore @ the mo, my legs are grand, but they usually are.I'm going to try and work out another similar set for Monday now.

It seems it's a good idea to have 3 different workout's based on the body parts.

Now to pick out some food and get shopping.


Ps. song for the day - Have You Ever Seen The Rain by Creedence Clearwater Revival

D.

Dr4gul4

Evening all, in a little pain here so bare with me plz

My triceps were still a little sore today, so decided to try and not inflict any more punishment on them. so instead here what i did


Ohh my weight is still the same 90Kgs. give or take a Lbs

Treadmill 2.5 K @ 11kph just to warm up.

Weights
Set 1

Seated Row - 10@72.5kgs
Seated leg Curl - 10@60kgs
Dumbbell Curl - 20@9Kg, that 10 left and right,
Standing Calf Raise - 20@52.5kgs
Lateral Press - 10@45kgs ( this machine is like the chest press only you're lying down .
Dumbbell Lateral Raise - 10@7kgs
Seated Leg press - 20@120kgs
Dumbbell Military Press - 20@7kgs


Set 2

Seated Row - 10@72.5kgs
Seated leg Curl - 10@60kgs
Barbell Curl - 10@25Kgs ( Yes i found the Barbells at long last )
Standing Calf Raise - 20@52.5kgs
Lateral Press - 10@45kgs ( this machine is like the chest press only you're lying down .
Dumbbell Lateral Raise - 10@7kgs
Barbell Squats - 10@25kgs
Barbell Military Press - 20@7kgs

Abs

50 situp's

I should explain this bit, i changed over to a 2Kg medicine ball, and really forced my abs to pull my self up, tryn to keep the ball as close to my head as possible, at least now i can feel a bit of a sting when im doing it .


Treadmill - 2K@11kph


Final weights

Shoulder Press - 8@65kgs
Lateral pull down - 10@45Kgs.


And that ladies and gents is to days work out, let me tell you those squats are incredibly sore, my legs are in fire @ the moment.

Roll on wednesday.

P.s. check out my new diet, well my new food im semi happy with it any way .

Dr4gul4

Evening all,


Happy i am not tonight, i think i need to change the way i do my workout, perhaps keeping similar weights together, e.g. do two sets of 10 Bicep curls in a row.

Any way, i dont feel sore to night, so thats why im not happy.

any who on with the show


Treadmill 2.5 K @ 11.5kph

Weights
Set 1

Seated Row - 10@80kgs
Seated leg Curl - 10@65kgs
Barbell Curl - 10@25Kgs
Standing Calf Raise - 20@60kgs
Lateral Press - 10@52.5kgs
Dumbbell Lateral Raise - 11@7kgs
Barbbell Squat - 20@25kgs
Barbbell Military Press - 20@25kgs
Barbell Lying Triceps Extensions - 10@9kgs


Set 2


Seated Row - 10@80kgs
Seated leg Curl - 10@65kgs
Barbell Curl - 10@25Kgs
Standing Calf Raise - 20@60kgs
Barbell Bench Press - 10@52.5kgs
Dumbbell Lateral Raise - 15@7kgs
Barbbell Squat - 20@25kgs
Barbbell Military Press - 20@25kgs
Barbell Lying Triceps Extensions - 10@9kgs

I left out the Ab work to night, i wanted to get home and get sum dinner
before it was to late.

Dr4gul4

Back again, new work out, still keeping a good eye on my food also.

working a 3 day split,

Chest & Back / Legs / Shoulders & Arms

So i started off today with

Workout A: Chest & Back

Let me start in advance to say, even though this is back and chest orientated my arms felt like a ton weight after this was over.

Here's the new Key - Weight/reps/sets

Lever Bench Press - 45/10/3
Lateral Pull down - 45/10/1 - 52.5/10/2
Incline Bench Press - 50/10/1 - 57.5/10/2
Seated Row - 80/10/3
Assisted Chest Dip - 60/10/3
Assisted Pull-ups - 60/10 - 75/10 - 67.5/10
Barbell Shrug - 35/20/1 - 35/10/1

Treadmill 3km @11.5kph

And that as they say was day 1 my arms are pretty damn tired, and running was really hard after.

No pain. no gain

Dr4gul4

Ouch, my arms are a little sore today from the new Workout yesterday,

so with the arms, chest and back sore, off i went to do legs to day.

I'll start by saying that i didnt really think this would hurt at all today.

Workout B: Legs
Standing Calf Raise - 67.5/10 - 90/10/2 The 1st set was a tester.
Seated Leg Curl - 65/10/3
Seated Leg Press - 127.5/10 - 135/10/2 - Again the 1st was a test only.
Barbell Squats - 35/10/3
Barbell Straight Leg Dead lift - 35/10/3
Ball Crunches - 60 split left and right, not happy with this, i'm going to use Hardtrainers Workout located here
45° Side Bend - 20/3/left/right

Treadmill - 3km @ 10.5kph

That was Workout B, let me start off by saying, god damn are my legs sore, when i finished the dead lifts and put the weight back on the rack, i could really feel my thighs hurting, especially the backs of them.

Tomorrow it's Arms and Shoulders.


P.s. I Forgot to mention im still 90KGs, so i guess im loosing Fat from sum where.

Dr4gul4

Took a day out yesterday, mainly as it was not much fun trying to walk around, It's actually still pretty sore today, not as bad though,

So any way decided to go do a little work on the arms and shoulders to night.

Started off with 5 mins on the Crosstrainer at level 12, just to warm up.


Barbell Military Press - 30/10/2
Barbell upright row - 30/5/4
Barbell rear Delt Row - 30/10/2
Assisted Tricept Dips - 67.5/10/3
Barbell Curls - 30/10/2


Thats about the height of it.


Just a quick question though, when you look at the numbers on the wnd of the barbells. and it says 30 on each end, does that mean it's 60kg's in total ?

I think i might ask ye all to review my diet

tribulus

The end of the barbells, or the end of the plates?

Most oly bars are 20kg, I doubt they're 30 or even 60kg.

Perhaps you're not using an oly bar and it's just a standard bar in the gym, in which case it's probably 30lbs, I'd be surprised if it's 30kg

Likewise if you meant plates, 30kg plates are unusual and more likely they're 30lbs (my gym has lots of plates in imperial format so 10lbs, 25lbs, 45lbs etc.)

Dr4gul4

Thats the best pic i can provide, From what i can remember there are markers on the inside 5 Kgs.

i'll see if i can double check but thanks for the reply.

tribulus

Ahh ok, yeah I've similiar ones in my gym with fixed weight.

In that case I'd say it is in fact 30kg.

Dr4gul4

And there i was thinking it was 30 on each end ohh well, guess i'll have to work harder now to get to 60

Sleepy

Man 60k would be an insane amount to be able to curl! Keep going though and I'm sure we'll get there some day!

Dr4gul4

Sleepy wrote:

Man 60k would be an insane amount to be able to curl! Keep going though and I'm sure we'll get there some day!

hee hee yea i guess it would be quite crazy alright, ahh we'll see in a few months

Dr4gul4

Got off my lazy ass to night.

Workout A ( again )

Treadmill - 2K @ 11.5 kph - Warmup
Bench Press - 45/10/3
Inclined Chest press - 57.5/7 - 57.5/5 - 57.5/6 -57.5/5 - 57.5/5 - 57.5/3
Lat Pull down - 50/10/2 - 57.5/10/1
Seated row - 80/10/3
Assisted chest dips - 60/10/3
Assisted Pull ups - 60/10/3
Shrugs - 55/10/3

Cross Trainer - 8 mins lvl 12 alternate directions.


Finally got the elusive Kenny 5 to appear and have a chat.. well i was chattin he was lifting. i'll start by saying Feck ya any way. you can lift more then me ...

I'll be representing him ane my self @ the boards beers.

Anyhow it looks like arms and shoulders tomorrow, my right thigh is still sore in 1 spot, so i cant see me doing any more squats yet. although im actually dying to get back to them.

I'm going to up throw up my diet here again also, i might put it back in the other thread.

Thanks to every 1 for the help and advice with it.


8am - Poridge, banana, 1 whole egg, 2 egg whites, protein shake - 30gms

11am - apple - gonna buy foods this week to add to this.

1pm - Wrap, breaded chicken, mixed peppers, mayo, sundried tomatoes. A Pear

3pm - Apple, Protein shake - 30gms

7pm - CousCous, Two chicken fillets, peas..

9pm - Ryvita with sum peanut butter, or a banana.

10 pm - Protein shake 60 gms


Sin é

Dr4gul4

Workout C to day, Arms and shoulders, im saving my legs for another day, aka tomorrow.

well the original plan was to meet the gentle giant ( kenny 5 ) again today, and do arms and shoulders with him, and then do legs tomorrow with him.

however he was in no fit state it seems

so any who i set off to do the following,

I can safely say, i am sore, quite sore, in fact im gettn it hard to lift this cup of tea to my lips while im writing this, I doubt any of ye can imagine what it's like to pull the hog round those corners when you're arms are already weak.

anyway.

Warm up
Treadmill - 1km @ 12Kph

Weights
Barbell Military Press - 30/10/2 - 40/8/1 - 40/5/1
Barbell Upright Row - 40/10/3
Barbell Rear Delt Row 30/10/1 - 30/7/2 - 30/6/1 - not happy with this.
Skull Crushers - 20/10/3
Reverse Bicept curl - 20/10/3
Assisted Dips - 60/10/3
Assisted Pull ups - 60/10/1 - 60/8/1 - 60/7/1 - 60/5/1 - Need to concentrate harder on these, and maybe give my self a little more rest between them.
Bicept curls ( Preacher curls ? ) - 10/5/1 - 20/10/1 - 20/8/1 - 20/7/1 - 20/5/1 - 20/6/1 I enjoyed these, even though i found it hard to get to 10reps on each set.

Cool Down
Treadmill - 1Km @ 10.5Kph

Feel the burn.

2 morrow legs !!! eeepp


also just wanted to say

http://www.nourishonline.ie/healthshop/Main/Stores.htm

Peanut butter 100% peanuts, ohh it's so good..

also the butchers are selling 12 chicken fillets for 12 euro. there quite good, and big.

Dr4gul4

The legend kenny join me to day, total fitness.

And to begin.


Warmup

Treadmill - 1.8 km @ 11 kph


Weights
Seated Leg curl - 55/10/3 - I wont be doing these boyo's again, i was up to 65 Kgs the last time, went to do the same today, and my knee's nearly fell off.
Seated Leg Press - 80/10/1 - 100/10/1 - 120/7/3
Barbell squats - 30/10/3
Barbell Straight leg Deadlift - 30/10/3
Bicept curls - 20/10/2 - Just threw them in there
Lateral situps - 15/2/left/right


Cooldown
Crosstrainer - 10mins Lvl 12
500m walk

Thats all for to day, i can safely say, im quite sore. and i hope you're feeling it to Mark

Kinetic^

Damn straight man, proper fcuked after the leg presses

Dr4gul4

Kenny 5 wrote:

Damn straight man, proper fcuked after the leg presses

Ahh you'll recover come tuesday

Dr4gul4

Back in the gym tonite, been tryin to rent out a room here in the house, this pretty annoying when people dont show up after you wait all evening for them .
any who

Warmup
Treadmill - 1.5 Km @11Kph


Weights
Bench Press - 45/10/2 - took a break, these other 2 lads wanted in.
Lateral press - 50/10/3
Incline bench press - 57.5/10/3
Seated Row - 80/10/3
Bench Press - 45/10/2
Assisted Chest Dips - 60/10/3
Assisted Pull ups - 60/10/3
Shrugs - 40/20/1 - 40/10/1
Bicept Curls - 20/10/1 - 30/5/1

Cool down
Treadmill 1.5 km @ 11Kph

Hmm, i feel more fatigued than sore after this, im thinking i;ll have to up the reps maybe.

In good news today i managed to finalise my diet to a near perfect 40-40-20 mix. well ish. im about to feck it up by having a cup of tea but sure i'l be close enough to perfect.

I'ts really tough tryn to keep my cals around 2000, but i'll keep trying.

Dr4gul4

wanted to get the old arms in for a work out to day. even though it's gorgeous out side. and i have 50 millions other things to do. like get out on the hog with the guys Monday maybe.


Warmup

Mill - 2K @ 12.5 Kph

Weights
Military Press - 35/10 - 35/8 - 35/5 - 35/6
Upright Row - 35/10/3
Delt Row - 25/10/3
BB Curls - 21's actually - 25/21/3 ish - i stopped a few times to make up 21 on the last set
Reverse BB curls - 15/10/3
Skull Crushers - 15/10/3
Assisted Dips - 60/15 - 60/10 - 60/5
Assisted Pullups - 60/10/3
Preacher Curls - 60/10/3

Cool down
Mill - 2K @ 11.5kph


All in all not bad, my weight has actually gone down a little im just under 90Kgs at the moment, but thats to be expected with the diet.

So on Monday it's legs

Dr4gul4

Warmup
Mill - 4 Km @ 11kph ish, stopped maybe twice or 3 times for some water.

Weights
Leg press - 80/10 - 100/7 - 100/5 - 100/4
Lunges - 10 left, 10 right
Squats - 40/10 + 10 lunges - 3 sets. ohh this was fun.
Dead Lifts - 40/10/3
Bicept curls - 15/10 - 20/10/2



Cool Down
Walked about half a K and decided i was wrecked enough at this stage.

Gotta get more leg orentated work out stuff and up my weights, i know i can lift more, on the deadlift i should be up to 60.

Roll on 4 days and i'll try that.

Dr4gul4

Man are my bum cheeks sore...enough said really...


Today was back and chest, Decided to ditch the cable machines for the bench press and the inclined bench press. and go straight to the bar.
Well not really straight, but still....

Warmup
Mill - 1 km kinda of a walky joggey walk the doms i have owies.

Weights
Bench Press - 40/10 - 45/10 - 45/9 - 45/5
Inclined Bench Press - 40/10 - 50/7 - 50/5
Seated Row - 80/10 - 87.5/10 - 87.5/8 - 87.5/4
Lat Pull down - 57.2/2 - 65/10/1
Dips - 52.5/10/3
Chin ups - 52.5/10/3
Shrugs - 45/15 - 45/10 - 45/2
BB curls - Left arm only - 9/15/1
Preacher curls - 15/5/1 - 20/10/1 - 25/10/1

Cool down
Mill - as above.


Had this russian bloke as me to spot him on the BP and ICP so that was handy, could push my self a little.


In other news i've sold me Hog

I know i should be happy but it's like loosing a member of the family

any way i have her till the end of the month, and then i have to pick up my new 1.


any way 2 morrow arms and shoulders again.

Dr4gul4

Last day before im off to the stag in galway.

Had a pretty savage work out today.between the weather and being on holidays this week has been pretty good over all.

Warmup
Mill - 3Km @ 11.5kph

Weights
Military Press - 35/10 - 7 - 4 - 9 - augh dont know what happened there, should have waited a bit longer i think.
Upright Row - 35/10 - 9 - 5 - 8 - this wasnt to bad over all.
Delt Row - 30/10 - 35/10/2
Bicept curls/21's - 25/21/3
Reverse Bicept curls - 25/10 - 8 - 9
Skull crushers - 20/10/3
Dips - 52.5/10/3
Pullups - 52.5/10/3
Preacher curls - 20/10/2 - 25/7/1
Dumbell curls - 10/20/3 - thats 10 left and 10 right. although i did 20 on me left arm 1st off, i have a weak left arm

Cool Down
Mill - 1K @ 11Kph

Over all this was pretty damn good, took me a good while to get it all done however but still, my shoulders and arms are still burning away here.


Hopefully i'll get up early and do legs to morrow b4 i have to leave.

d.