A shock to the system

p-nut

Hey i figured its time i started a journal to keep myself in check and make sure i keep this new program up. I like the catchy title aswel:D Suits the fact that i hav taken a few weeks break from doin weights for a while so i could start from scratch almost and keep track of things:rolleyes:

No laughing at my light weights now, im a seriously skinny 17 yo male:o

So heres what i done last night:

Squats: 31.1x10, 33.6x8, 35.8x8
RDL's: 35.8x10, 38x8, 40.4x8
Bench Press: 35.8x10, 38x8, 40.4x5
Dumbell Rows:13.6x10, 14.7x8, 16.1x6 (each side)
Military Press: 22.2x10, 24.4x8, 24.4x6
Upright Rows: 22.2x10, 22.2x8, 24.6x6
Dumbell Curls: 10.1'sx8, 10.1'sx8
Barbell Tricep extensions: 13.6x8, 15.8x8

Ab circuit:
Basic situp x 25
Reverse curlx20
Oblique crunchx20 (each side)
Full crunchx25
Reverse curl crunchx15
Oblique knee pullx15 (each side)
Weighted crunch(4.6)x25

All weights are in Kg.

here's my diet on fitday: My Diet

Damn thats not enough calories!
Also, light squats is cos i cant get a heavier weight over my head, so im gonna switch them to lunges next time.

No laughing!!

r3nu4l

Hiya p-nut, no laughing from me because I don't do weights!! Your FitDay link isn't working. You need to make the diary public (hit the "Home" tab), underneath your email address etc, there is a button to make it public. Hitting that will give you a link that you can use in your posts.

Good luck!

p-nut

thanks man, i changed it but it is comin up on todays date so you wil have to click back one to see yesterday etc.

EDIT: Ive fixed it so now it comes up on yesterdays journal. Thanks again r3nu4l

Dr4gul4

how the heck are you so skinny, you're eating a good 600+ cals more than me a day most of which is carbs.

and did you really do 4 hours of walking yesterday

p-nut

Dr4gul4 wrote:

and did you really do 4 hours of walking yesterday

haha, that was me just f*ckin around, gettin used to the site:D

i shud hav sed, dont mind any of the days entries before yesterday, woops.

come to think of it tho, i could easily hav walked for 4 hours, broken up throughout the day. between goin to lectures, labs, tutorials, through town for buses. it adds up ya kno. but no way it was 4 hours:o

Dr4gul4 wrote:

how the heck are you so skinny

if i knew that my friend, my troubles would have been banished long ago. even when i was trainin full tilt in 6th year i was exactly the same, just a heck of a lot stronger

p-nut

I never posted yesterdays diet. Fairly good seeing as it was an off day training wise.

If anyone has any recommendations on improving it dont be afraid to comment

Tuesday, 17th - Diet

Hitting the weights again tonight so ill post my workout and todays diet then.

Dr4gul4

Brussels sprouts

you're a braver man than me i can tell you

p-nut

Ive got strange taste my man!! Id prefer a big roast with my 3 veg more than anythin else in the world!!!! Nothin better than mammy's finest;) The advantages of still living at home

Dr4gul4

Feck sake man, i can imigne me landing home now to me mam's cooking, (remember now i have a good 10 years on ye ) i'd be told ta get da feck out and make it me self.

p-nut

Ah its prob the only advantage of still bein only 17.:rolleyes:

Anyways, todays workout, another dissapointment even though i pushed myself hard again. I remember bein much stronger than this...

Leg Curls : 11.3x10, 13.5x8, 13.5x8
Leg Extensions: 10x10, 20x824.5x8
Incline Bench: 29x10, 33.6x8, 35.8x6
Barbell Rows: 31.2x10, 33.6x8 35.8x6
Dumbell shoulder press: 9'sx10, 10.1'sx8, 11.2'sx6
Shrugs: 36.6x10, 38.2x8, 42.8x8
Barbell curls: 20x10, 20x9
Tricep Extension (Dumbell): 13.5 x10, 15.8x9

Ab circuit:
Extended leg crunchx20 each side
straight leg crunchx25
basic bridgex40 seconds
full crunchx25
reverse crunchx25
oblique bridgex40 seconds each side
single knee crunchx25 each side
oblique bridge raisesx15 each side

Im not happy with being wrecked lifting such light weights, but i think my main problem is that i dont rest long enough between sets. I done this including stretches before and after in exactly 1 hour. Also as i workout at home i cant have someone spot for me and im a little limited with overload on some exercises like squatting etc. That and i cant drop weights as i workout in my bedroom, straight above the living room and my mam (understandably) goes mad when i do.

Gonna start using the gym in college again somehow i think.

By the way, how are my choices of exercises?

EDIT: Cant forget todays diet aswel: April 18th

tribulus

If you're looking for someone to train with in college I'll help you out if you want with spotting and so on.

I know you're training at home but squats > leg extensions.
I'd also say lunges or bulgarian split squats > leg extensions.
In fact i'd say most leg exercisese > leg extensions.

Romanian Deadlifts are great for the ham strings, as are good mornings.

p-nut

Thanks for the offer man but after the next two weeks i wont be here again until september;) but ill keep u in mind if i make time to go before theyre out.

and as long as you dont kill me with ridiculously heavy weights:p

p-nut

Here's yesterdays diet, i forgot to post it up: April 19th

Planning on hitting the weights at home again tonight, gonna really push myself tonight!!

Also, am i eating far too much carbs?? I seem to be eating more than ever after switching from eating sandwiches at lunch to brown rice and wholewheat pasta!

Dr4gul4

fix the linkah lad

p-nut

WOOPS, havnt been on in a while, have some catchin up to do:o Fixed the link by the way Dragula, thanks for pointin it out, now let me know how my diet is:D

Heres what i done last friday:

Lunges: 20x10(x2), 22.2x8(x2), 24.6x8(x2)
DL's: 39x10, 42.6x8, 47.2x8
DB bench: 15.8'sx10, 18.1'sx6, 18.1'sx5
DB rows: 13.6'sx10(x2), 14.7'sx8(x2), 15.8'sx8(x2)
Lateral shoulder raises: 4.6'sx10, 5.7'sx8, 5.7'sx8
Bent over rear lateral raises: 5.7'sx10, 6.8'sx8, 6.8'sx8
Reverse curls: 13.6x10, 15.8x10
Tricep kicks: 9'sx10(x2), 9'sx10(x2)

Abs:
Ball crunchx25
Ball obliquex15 each
Supported crunchx25
Supported oblique crunchx20 each
Ball pull insx20
Reverse curl with ballx25

Im switchin to a split as of tonight so ill post up how i get on.

Oh and here's the most up to date record of my diet, have a look thru the past dates along the side and let me kno where im goin wrong, thanks guys.

23rd April diet

p-nut

well here's todays workout, the first day off my new split. its a chest/back day. I decided to do everything in supersets in order to speed things up and make sure i got enough rest between each set.

BB bench: 35.8x8, 38x8, 38x8
DB rows: 13.6x8(x2), 14.7x8(x2), 16.1x8(x2)

BB incline bench: 29x8, 33.6x7, 33.6x5
BB rows: 29x8, 33.6x8, 33.6x8

DB floor press: 9'sx8, 11.6'sx8, 12.9'sx8
Upright rows: 22.2x8, 22.2x8, 22.2x8

Pushups: 10, 10, 10
Shrugs: 38x8, 42.6x8, 44.8x8

abs
Basic situpx25
Reverse curlx20
Oblique crunchx20 (each side)
Full crunchx25
Reverse curl crunchx15
Oblique knee pullx15 (each side)
Weighted crunch(4.5)x25

and my food intake for today: April 23rd diet

p-nut

Time for todays update before i forget. Today was a shoulders and arms day.

Military press: 20x8, 22.2x8, 24.4x8

DB shoulder press: 9'sx8, 9'sx8, 9'sx8

Side raises: 5.7'sx8, 5.7'sx8, 5.7'sx8,
Bent-over rear lateral: 5.7'sx8, 5.7'sx8, 5.7'sx8,

BB curls: 20x10, 20x8
Tricep kicks: 8'sx10, 8'sx8

DB curls: 8'sx8, 9'sx8
Overhead BB tri extensions: 11.2x8, 13.6x8

ab circuit:
Extended leg crunchx20 each side
straight leg crunchx25
basic bridgex40 seconds
full crunchx25
reverse crunchx25
oblique bridgex40 seconds each side
single knee crunchx25 each side
oblique bridge raisesx15 each side

and most up to date diet linky: April 25th diet

p-nut

Whoops, its been a while since ive updated this thing:rolleyes:

I have everything up til now recorded in my training journal so i have been keeping track of things:D

Anyway, ive spent the last week taking a break from the weights cos i joined a new gym and i wanted to just have a nose around and sort my program out before i start things properly.

So as of tomorrow, the bulking commences:D And i will record everything in this journal again.

Starting off with two weeks of a total body program before switching into a 3 day split again for 6 weeks.

Wish me luck