Quest for fitness

Brian?

I've read a few training logs here and I reckon it focus my hap hazard training a little to write it all down. Any comments would be really appreciated.

Background: Joined a gym about 7 months ago, been training 2-3times a week up until recently, weight training, running, swimming. Now excercising 5 days a week. Weight 15st6, height 6ft2in, body fat was about 27%(high high) last time it was measured in March.

Goals: Reduce body fat to <17%, complete sprint triathlon by August 08.

Last week from Memory:

Monday:

Lunch time in work gym. 5 minute cyle to warmup. Weight, all 3x8
dumbbell Bicep curls, barbell bench press, tricep pulldowns, single arm row, leg press, leg extension. Core work on stability ball between sets for first few.

Evening jog, 20 minutes.


Tuesday: Lunch time 10 minute jog on treadmill, 10 minutes on cross trainer. Core work on ball.

Wednsday: Evening in Gym, barbell bench press, bicep curls,tricep pulldowns, single arm row, dumbell squats, leg extension, military press, cuban press.Corework on ball between sets

Thursday: 20 Minute cycle around home.

Friday: Morning. Gym, 5 minute cycle to warm up. Weights as Wednsday with same core work. 15 minute run, with 1 minute walk to warm up and 1 minute rest walk in middle. 200m swim, front crawl.

Evening, 20 minute jog/walk on fields/road. Excercising the dog.

Sat and Sunday-rest.

Brian?

Today, Monday 21/4/08:

Feeling ****, bit of a head cold so took it easy.

Breakfast, 5:30am, flahvins oat flap jack and pint of water.
9am in work: Bowl of grapes and watermelon with natural yoghurt, roast beef sandwich on mixed seed bread.

Lunchtime in gym: 5 minute warm up on bike. Weights, all 3x8( no straight bar available in work gym, limited)

bench press on smith machine, 55kg.
deadlifts on smith machine 65Kg
Tricep pulldowns, unsure of weight
Lat pulldowns, 65Kg
dumbell bicep curls, 17.5 kg
shoulder press, 12.5kg.
dumbbell shrugs, 22.5kg
Core work on ball between all sets.

Lunch afterwards, roast beef sandwich and low fat fruit and oat flapjack(delicious)

5pm break, fruit scone with jam.

8pm, wholegrain pasta in homemade tomato sauce with grilled chicken breast and natural yoghurt

Brian?

Cold still at me so light work again.

Breakfast at 5;30: Nutregrain Oat bar and tea

Break at 10am: Scrambled eggs, 3 i'm guessing, 2 grilled sausages and bowl of fruit. pint of low fat milk

Lunch at gym:

5 minute warm up on cross trainer. 3x12 leg extensions 35Kg i think, 3x12 on hamstring lifts can't remember weight. Further 10 minutes on cross trainer. Long Sauna.

Followed by 2 roast beef sandwiches and bottle of ice tea.

Evening: 30 minute run. followed by 2 slices of toast and 2 poached eggs

Brian?

Breakfast: 4 slices of toast, 1/2 tin of beans.

Morning in gym:

5 minute cycle to warm up.
Weights:

Smith machine Bench press 5x5, 55kg. 1x4 60kg.
Smith machine deadlift 3x8, 70kg
dumbell Bicep curls, 3x8, 17.5kg
tricep pull downs, 3x8 50kg
one arm rows, 3x8 22.5kg
dumbell incline benchpress, 3x8 15kg, 1x5 17.5kg
military press 25kg
concentration bicep curls on cable machine, 3x8
200m swim

Core work on balls between sets.

Lunch: Beef sandwich and maximuscle promax amino pills.

Dinner: Green salad, 2 boiled eggs, tuna and boiled potatoes. More promax pills.

Evening in gym: 5 minute run to warm up.

Calf lifts, 70kg
Leg press, 190kg

15 minute cycle.

Brian?

Rest day,

Brian?

Breakfast: Bran cereal, milk, high protein amino acid tabs.

Muscle fuel drink 4/1/1 carb/prot/creatine.

Gym: 5 minute cycle to warm up.

Weights

Incline Bench press, 3x8 15 kg dumbells, 1x5 17.5kg dumbells
Bicep curls, 17.5kg dumbells
Tricep pulldowns, cabel machine weight ?
Military press, 30kg barbell
1 arm row, 25kg dumbell
shrugs, 27.5kg dumbells
lat pulldowns, 100kg
seated row, 110kg
leg press, 190kg

300m swim.

Brian?

30 minute run

Brian?

Sunday was a rest thanks to a hang over.

I'm on nights this week so this is going to be a struggle.

Breakfast at 4pm: Beans on toast. Tea.

Gym at 8:30pm in work. Limited workout.

5 minutes on cross trainer to warm up.

Weights:

Incline Bench, smith machine press 5x5 55kg
Bicep curls, 3x8 17.kg dumbells
tricep pulldowns, 3x8
lat pulldowns, 3x8 60kg
seated row, 3x8 70kg
dumbells flyes, 3x8 12.5 kg
dumbell shoulder press, 3x8 12.5kg

core work on ball between sets.

Post gym snack, low fat cheddat sandwich.

Brian?

Breakfast at 5 pm: 2 roast beef sandwiches.

Gym: 5 minute run to warm up.

Weights:
bench press on smith machine, 55kg 5x5
Bicep curls, 3x8 17.5kg dumbells
one arm row, 3x8 22.5kg dumbells
tricep pulldowns,3x8 cable machine
Cable crossover flys,3x8
shrugs, 30kg dumbells
shoulder press, 15kg dumbells
Leg press 190kg

Brian?

12 mile cycle followed by half hour run

Brian?

30 minute run

Brian?

Gym:

5 minute run to warm up.
Weights:
dumbbell incline bench press, 3x12 15kg
bicep curl, 3x8 17.5kg
lat pulldown, 3x8
dumb bell shoulder press, 3x8 15kg
one arm row, 3x8 22.5kg

Did too much drinking over the weekend so i left it at that.

BossArky

You don't do any squat, deadlift or pull ups. These will help you towards your goals of putting on a bit of muscle and burning calories.