First Fitness Log

gavney

Ok, so my first fitness log

Have been getting into the weights in the last year and a half.

Went well for first couple of months. Then dipped for a few, then improved.

However, lately having trouble with shoulder clicking and with the usual Christmas laziness.

Anyway, want to track my progress from now on

My stats:

Age: 25
Height: 6'0
Weight:11st 10lbs



Bench Press - Current 8 X 3 @ 45kgs (plus whatever bar weighs).

Target - 8 X 3 @ 47.5kgs

Shoulder Press - Current 8 X 3 @18kgs.

Target - 8 X 3 @ 20kgs

Bicep Curl - Current 8 X 3 @ 18kgs

Target - 8 X 3 @ 20kgs

(Targets are for 6th Feb - have set that date, as am going away that weekend, so as good a weekend to target for. Will set up new targets on return)

Other mainstay of my routine is deadlift. But I can't remember what I usually lift on that, so I'll have to check.

Need to learn how to squat properly. But will do this under proper supervision

Gonna put in 30 lengths per week of my local pool (about 25 metre) to hopefully improve shoulder situation.

And 2 X running sessions per week (substitute for a soccer 5-a-side match on weeks that I'm playing)

G86

Hey

The bar weights 20kg.

Good luck with your log

cardio,shoot me

G86 wrote: »

Hey

The bar weights 20kg.

Good luck with your log

well , it depends on the bar G :P if its a 7 foot bar gavney it will be 20kg, if its a 6 foot it will most likely be 15kg

G86

cardio,shoot me wrote: »

well , it depends on the bar G :P if its a 7 foot bar gavney it will be 20kg, if its a 6 foot it will most likely be 15kg

I thought it was standard 20kg - Shows how much I know

cardio,shoot me

well mickk sells a 20kg 6ft bar but most tend to be 15 in my experience

G86

Hmm well the ones in RAW are 20kg as far as I know. Prob depends on the gym. Sorry for cluttering up your log OP!

gavney

G86 wrote: »

Hmm well the ones in RAW are 20kg as far as I know. Prob depends on the gym. Sorry for cluttering up your log OP!

no worries - I was wondering why all the replies- what had I said that had cause a stir!

Actually, I would be surprised if it's even 15kg. I'm actually referring to my bench at home. So, as with a lot of home equipment, the bar is lighter than what you typically find in a gym

Have frozen my gym membership for a couple of months, just to save a bit of money, so will be doing all this at home (apart from the swimming of course, which I'll pay per go in local pool)

gavney

Day 1 - Tuesday 12th Jan

(May not end up doing weights, still getting over a cold - will see how i feel later)

But anyway, my diet

8am - 1 cup oats & water. Small tin of tuna.

1 glucosamine tab (500mg) for joints. 1 Zinc tab (15mg). 1 Omega 3 tab. 2X uniflu tabs

11am - Half a head of brocolli. Full cup of brown rice, mixed with cottage cheese. 1 cup of green tea

1pm - 1 mackerel fillet, pre-cooked. 1 slice brown bread with liver pate, 1 cup of green tea

4.30pm - 1/2 mackerel fillet sandwich

8pm - steak + small portion of green beans

10pm - post workout - small tin of tuna, tomato, 1/4 cup pumpkin seeds

Glucosamine, omega, uniflu

Standing Barbell Curl

1X12 10kg
1X12 12.5kg
2X10 15kg
1X10 17.5kg
1X8 18.5kg (stay)

Deadlift (mixed grip)

2X8 18.5kg (increase to 20Kg)

gavney

Wednesday 13th Jan

Food
8am - scrambled eggs (2 eggs- 1 with yolk, 1 without), bowl of oats and water

11am- bowl of brown rice, cup strawberry milk, handful of raisins

2:30pm - Mackerel fillet sandwich (brown bread), 4 tables spoons lowfat Dunnes yoghurt

5pm - cup of oats & water, banana, carrot

7pm- bowl of homemade tomato soup with Thyme (was actually very nice - will make this again!)

10pm (after workout)- chicken fillet with cottage cheese and green beans


Workout

Jog - 50 mins, 2X Booterstown square

Sit-up (legs raised)- Straight (X50), side2side (X50), Straight (X50)
Leg raises (X20)

Good workout, pretty wrecked after, esp after leg raises (which seem to be a good exercise)

gavney

Thursday 14th Jan

8am - 3 rashers (grilled), bowl of oats & water, banana, red apple
supps - gluc, omega, zinc

11am - Bowl Brown rice mixed with Dunnes Low fat yoghurt (actually quite nice!)

1pm- mackerel sandwich (w/2slices brown bread). Cup of coffee

4pm- 4 tablespoons Dunnes Low fat yoghurt. 1cup oat + water

7:30pm - 1 small bowl alpen, 1 cup of black tea

9:30pm - 1 grilled chicken fillet with cottage cheese and a few floret of brocolli. 2 rashers in a 2 white bread sandwich

Bench

1X15- 17.5kg
1X15- 27.5kg
1X9- 40kg

shoulder at me again, gonna stop now, swimming tomorrow

gavney

Friday 15th Jan

8am - oats & water. 2 small tins (80g each) of tuna

11am - mackerel sandwich, brown bread

12pm- bowl of vegetable soup (clerys) with small brown roll, cup of green tea

5pm- mackerel sandwich (half mackerel fillet, 2 slices brown bread), 4 tablespoons dunnes lf yoghurt, handful of pumpkin seeds

7pm - cup oats & water

8:30pm - brocolli, half a turkey.

10pm - bowl of prawns ( only had half - were a bit gross!), snack bar and a cup of tea (weekly treat)


Tried to do a proper chest & triceps tonight to make up for last night

bench

1X15- 20kg
1X9- 40kg
1X6- 42.5kg
1X8- 42.5kg


close grip tricep press
2X9 20kg
1X13 21kg (increase)

barbell flies
1X14 (to failure) - 11kg each barbell

gavney

Saturday 16th Jan

10am - 3 egg scrambled egg + white toast + big glass tropicana OJ

1pm - bowl brown rice, low fat glenisk yoghurt, bit of turkey leftover

4pm- mackerel sandwich (half fillet). 4 tablespoons Dunnes low fat yoghurt

7pm - chicken fillet. 4 florets brocolli, tablespoon light cotage chees

went out drinking. tried to avoid beer as much as possible. afair, i drank two double whiskeys with ice, a cocktail of some sort, a shot, another whiskey and two bottles of heineken. then had a bowl of alpen when i got home (better than a couple of hot dogs, which I usually have!)



swimming

16 lengths markievizc pool, mostly trouble. left shoulder giving me trouble again, but no pain after. will give swimming another go next week
standing barbell curl

1X15 - 12.5kg
2X11 - 15kg
2X9 - 18.5kg
1X4- 19.7kg

Deadlift
1X 10 - 19.7kg

gavney

Woke up feeling wrecked (only got to bed at 5am). Got out of bed at 11:30, as had arranged to climb the sugar loaf with a friend.

Eventually managed to get myself together. Had two rashers and a two -egg scrambled egg, a low fat yoghurt, and a very delicious bowl of mushroom soup.

During trip out to kilmacanogue, had ham & mayo baguette. a couple of mandarins and a lollipop on the mountain. and a small tin of tuna on bus back, and a bottle of orange lucozade.

anyway, felt great, an excellent hangover cure. have arranged to do it again in two weeks time.

7pm - chicken fillet with cottage cheese

9pm - some cheese, a fruit corner yoghurt, and a mini-snack bar (broke the rules there, bad boy)

gavney

Monday 18th Jan

8am - protein shake with full fat milk (water not running) + 5g creatamax mixed in, 4 tablespoons dunnes lf yoghurt, brown toast, handful of seeds

11am- ham sandwich, handful sesame seeds

3pm - ham sandwich, green tea, glass grape juice with 5g creatamax

5pm - 4 tablespoons yoghurt and pumpkin sees

7pm - 2 bananas & creatamax mixed with cranberry juice


shoulder press
1X13 - 15kg
1X13 - 17.5kg
1X10 - 19.7kg
1X9 - 20.7kg (3 week target already reached and surpassed - probably hadn't been pushing myself hard enough last time i did presses)
1X8- 20.7kg
1X5 -22.2kg
1X6 - 22.2kg

really good shoulder workout, very happy with that. will combine shoulders/legs as one of my splits, once i get someone to properly show me how to do squats

G86

Hey, just wondering, if your bench is 40kg then you should be well able for more than 20kg on the deadlift I'd think? No?

Don't underestimate yourself:)

(I could be completely wrong though, just putting it out there!)

gavney

Hey G86,

Re: deadlift - yeah you're totally right, im well able for more than that on the deadlift, and certainly haven't done enough reps.

I said in original post that the deadlift has been a part of my routine for a long time BUT what I should have said is that i've been doing the less common STIFF-LEGGED deadlift, as opposed to ROMANIAN

I only decided last week to learn the ROMANIAN. So, the last couple of sessions have been my first sessions doing romanian deadlift. I've started ridiculously low, just so I can get used to the technique, and focus on that. Once I'm comfortable that I have it perfect, then I'll start actually pushing myself.

Cheers for the input G86, all comments welcome!

G86

gavney wrote: »

Hey G86,

Re: deadlift - yeah you're totally right, im well able for more than that on the deadlift, and certainly haven't done enough reps.

I said in original post that the deadlift has been a part of my routine for a long time BUT what I should have said is that i've been doing the less common STIFF-LEGGED deadlift, as opposed to ROMANIAN

I only decided last week to learn the ROMANIAN. So, the last couple of sessions have been my first sessions doing romanian deadlift. I've started ridiculously low, just so I can get used to the technique, and focus on that. Once I'm comfortable that I have it perfect, then I'll start actually pushing myself.

Cheers for the input G86, all comments welcome!

Ah cool, I get you now - yeah I used to always do the SLDL too, only learned the standard one a month ago. I was just wondering!

gavney

Tuesday 19th Jan

8am - creatamax W/ cranberry juice. 2 tablespoons of cottage cheese, small tin of tuna, 330ml full fat strawberry milk, handful of pumpkin seeds

12pm - chicken caesar salad (from Barnie's) - tasty, bit skimpy on the aul' chicken though!

2pm- creatamax mixed with cranberry juice

3:30 - half a large tub of Yeo Valley low fat organic yoghurt mixed with handful of pumpkin seeds

4:30pm- 415g reduced sugar & salt beans (apologies in advance to Co-workers!). cup of black coffee

7pm - sirloin steak. 2 florets of broccoli

11pm (post workout) - glass of low fat milk, few teaspoons of cottage cheese

Run

2X booterstown square. 50 mins. Was absolutely shattered after. Don't remember being that tired last week!

Anyway, forced myself into doing situps etc.. after

Situps (Legs raised): 55(straight); 55 (side to side); 55 (straight)
22 leg raises

jayoo

Whats the story with your shoulder???

http://www.dieselcrew.com/

This is my fav site at the moment, If you go to media and then videos, there is a link to the Smitty's youtube channels,. Its pretty much a one stop shop for all your training needs.

There are some good videos on shoulder rehad. I have added a lot of the warm ups to my training and have seen improvements in shoulder/chest.

Joe defranco also has a nice site with a youtube channel full of good videos.

I realls like facepulls, do you do much back work other than deadlifts??

Your diet is great, lots of good food, puts mine to shame:(

gavney

cheeers for that jayo

Actually, I did a shoulder session yesterday. It was the first time I had done a specific shoulder exercise in about 3 weeks.

And............my shoulder didn't give me any trouble whatsoever!!

So, am delighted with that, as it was causing me trouble only a few days earlier when doing chest press. Hopefully, it will stay like this

Tbh, I don't know whether it's the glucosamine or the exercises which are helping my shoulder.

Cheers for the link, i'll try some of that stuff. And yeah, am really looking to do some other back exercises - it's my favourite area to work, mostly because it makes me aware of muscles in my back - sometimes I "forget" they're there, and then I do deadlifts and it feels great. I used to have pretty bad posture - but it's improved massively in the last year because of deadlifts.

gavney

jayoo wrote: »

Your diet is great, lots of good food, puts mine to shame:(

Thanks! It's normally decent enough (i.e. probably healthier than the national average - but that probably isn't a good statistic to compare with!). But I've been particularly good since I started filling in this log. I'm actually feel great lately, with oodles of energy and I think the good diet is really helping.

Re: your own diet - what's your weakness? I think the best advice I can give is to eat regularly but never stuff yourself. And also, to allow yourself a treat once a week - it's something to look forward to

jayoo

On way home from gym i bought and ate a swiss roll, 50% extra free, 1300 calories of wonderfulness Mmmmmm. This sums up my diet at the moment

gavney

jayoo wrote: »

On way home from gym i bought and ate a swiss roll, 50% extra free, 1300 calories of wonderfulness Mmmmmm. This sums up my diet at the moment

ah that's naughty .

Are you sure you're getting enough food in at right times to keep you going? I think that skipping meals is a sure way to build cravings - and then you fall off the wagon.

gavney

Wednesday 20th Jan

8am - 4 egg whites, 2 egg yolks, bowl of Jordan's muesli with LF milk, 1 banana

11am - brown rice mixed with Yeo Valley organic fat free blueberry yoghurt. creatamax mixed with grape juice

1pm - bowl of beef & veg soup with white bap - TCD canteen, cup of black coffee

3:30pm - creatamax with grape juice, handful of pumpkin seeds, 2 tablespoons FF yoghurt, 2 small tin (80g) tuna

7pm - bowl of homemade tomato soup, creatamax, 1 banana, 1 berocca

9pm - two pork steaks, grilled, half a head of brocolli

10:30 - glass of LF milk

Protein intake (just counting high protein foods).

egg (6g) X 4 = 24g,

milk approx 8g X2 = 16g

tuna X2- 30g,

Pork Stea 22g X2 = 44g

yoghurt - 6g.

Total = 120g (I think that's enough (possibly too much?) - considering I haven't factored in protein intake from the low protein foods))

Weight (taken at 8:45pm - post workout, but before eating post-workout food (pork steaks)) = 11 st 10lb 1/8
Standing barbell curl

1X15 - 10kg
1X 12 - 15kg
1X 11 -15kg
1X7 - 18.5kg
1X5 - 18.5kg

I did better last time. But I think my technique was cheating me before, as I watched some videos on technique today, which reminded me of a few thing

Rom deadlift (mixed grip)

1X12 - 18.5kg
1X10 - 30kg
1X10 - 35kg

gavney

Thursday 21st Jan

Taking a day off from exercise, which is quite needed I think, as I felt a bit lacklustre during yesterday's workout, even though I had plenty of energy during the day.

8am - 2 rashers grilled, bowl of oats and water.

gavney1

Unfortunately had to get a new user ID, as the email address registered to "gavney" is no longer used by me, and I can't remember the password for that!

Anyway, can't remember what else I ate on Thursday. But it was a planned day off from exercise anyway

Friday

(can't rmember diet either)

Bench

1X10 - 35kg
1X9 - 40kg
1X4- 45kg
1X4- 45kg

closegrip tricep press

1X10 - 20kg
1X9 - 22.5kg

gavney1

Saturday

10am - bowl of porridge, creatamax




Workout (11am)

Standing barbell curl

1X15 - 10kg
1X12 - 15kg
1X7 - 16kg
1X5 - 18.5kg
1X4 - 18.5kg

rom Deadlift (mixed grip)

1X10 - 18.5kg
1X10 - 35kg
1X10 - 37.5kg

full body neck stretches (X2) 20seconds each

gavney1

Sunday - rest day - was a bit hungover. Didn't eat terribly though. Had a couple of white bread sandwiches, ham, a full fat yoghurt, a protein shake, glass of finches fizzy orange, steak and a few chips

Went for a 30min walk which made me feel alot better

Saturday night - again drinking wasn't terrible thankfully. AFAIR I had - 1/3 of a bottle of vodka mixed with coke at home, 1 bottle of beer. In town - had 2 bottles of beer, JD with ice, shot of Jaeger

Not the healthiest weekend - but I'm generally worse if I'm going out. should have avoided the chips, and had alot of coke with my vodka. But as I make this the exception rather than the rule with weekends, then I'm doing ok I think.

Again, thankfully, I avoided having any hot dog/ kebab/ burger on way home from town.

Must remember to bring a couple of tracker bars with me on next night out - stick them in my coat pocket and eat them if I'm feeling tempted to have fast food.

gavney1

Monday

9am - 330ml FF Strawberry milk, handful of hazelnuts, 2 small bananas, creatamax W/ cranberry juice (on maintenance dose now), Tesco LF strawberry yoghurt.

1pm - 1 tomato. 2 brown bread sandwiches - chicken (with coriander and thyme from M&S) and mayonaise in each. Cup of green tea.

4:15pm - small tin of tuna, 1/3 bag of hazelnuts

8pm - post workout, protein shake w/ LF milk. Bolognese meat sauce with white baguette. creatamax w/ cranberry juice

10:30pm - 2 slices of ham


Bench

Target for today - to finish with 1X 6 - 45kg; 1X 4 - 46kg. If I can do this, I'll be very happy with myself

The results are in...

1X 8 - 40kg
1X 4 - 45kg
1X 4 - 46kg

Ok, didn't quite hit target and form wasn't perfect on a couple of the reps, but very close, and I didn't have a spotter as had been planned (facking mate never turned up). So,hopefully will hit this target if I have a spotter next time


Press

1X15 - 10kg
1X13 - 17.5kg
1X7 - 21kg
1X4 - 22.2kg
1X5 - 22.2kg (slight backward step from last week, gave it my all but just couldn't make it to 6 reps this time - will try to make it to 8 reps before moving up a weight)

Close grip tricep push

1X 8 - 22.2kg
1X10 - 22.2kg


W/out plan for week

Monday - chest/triceps/shoulders
Tuesday - Cardio (either jog or football)
Wednesday - Running up stairs pre-work with weighted bag - followed by frog jumps (don't know what this exercise is actually called - but it just invovles being in press-up position and jumping forward and back, moving legs in under body repeatedly, but keeping arms and upper body stationary - would like to know what it's actually called)
Thursday - rest day
Friday - Back/ Biceps - will have a look at videos for upper back exercises to compliment deadlift Used to do the Upright row, but I've heard alot of criticism of this exercise, that it's not all that effective and it can cause injury quite easily - I don't particularly enjoy it either, it just doesn't feel comfortable)
Saturday -*
Rest/ Swimming
Sunday - Chest / Triceps (and maybe shoulders - depending how this combination went on Monday)

*Might end up swapping Saturday with Sunday. But preferably, would like to have a rest day between Push and Pull

gavney1

Tuesday

8am - cup of oats and water, tropicana multivitamin, 1/2 bag of hazelnuts,creatine

11:30 am - Tuna sandwich 2 Xsmall cans of tuna (2X80g) with 2 slices of brown bread

2pm - chicken & thyme sandwich,

5pm - mackerel fillet, cottage cheese sandwich + apple

8pm - bowl of tomato soup, 2 grilled pork steaks, peas, mashed potato

10:30pm - 2 slices ham, mandarin, creatine

Exercise - 5-a-side soccer. I think my improved fitness and diet was showing. Had alot more energy than previous weeks, was hungry to keep playing at end, even when most of the other seemed wrecked.

gavney1

Wednesday (rest day)

8am - cup of oats and water, half a baguette (ham and coleslaw), cup of coffee

11am - other half of baguette, blueberries, cup of green tea, creatine

1pm - chicken curry from brewbaker. Very nice, wasn't too unhealthy (i.e. relatively small portion and not really heavy or greasy)

4pm -cottage cheese sandwich

6pm - 1 1/2 mackerel fillet - 3 tomatoes, creatine

Ok, wasn't able to go home till later than expected. was at table quiz. ended up eating two small packs of animal biscuits and half a bag of crisps - that's my treat for the week

Also had strawberry milk, and a protein shake around 10pm

gavney1

Thurs

8am - cup of oats and water,small tin of tuna, cottage cheese on toast, 2 grilled rashers, green tea

12.30pm - 1 large tin (185g) on bread (2 brown slices), 1 carrot


4pm - mackerel sandwich with cottage cheese, green tea

8pm (post workout) - 2 and a half chicken fillets grilled, mandarin, grapes

10pm - 2 white bread ham sandwiches (4 slices of ham altogether), glass of FF milk.



BO Row

First time, so just did a few set practise with bar only and then

10 X 5 (narrow grip for lats)
10 X5 (wide grip for post delt)
10 X5 narrow
10 X5 wide

this video was good (i think) -http://www.youtube.com/watch?v=uaw-Up9Fkcg

Rom DL

10 X 35
8 X 37.2
6 X 38.2

(feel a bit jelly-like after that - I believe this was my first REAL DL session)

Bar curl

8 X 17.5
6 X 18.5
4 X 19.6

(much better than last week)

gavney1

Weight (as of yesterday) is still 11st 10lbs.

Target weight at the back of my mid for the end of this workout period (next Friday) was 12st.

So, would need to gain 4lbs in 7 days. Don't know if that's possible, as have been eating loads already, but I'll just have to make sure that I don't slack on eating at the weekend, and stop relying on small tins of tuna - need to stick to the big ones, cause I sometimes still feel a little hungry after a small one. And no point having 2-egg scrambled egg - have to make it 5 eggs

Also, gonna drink as much milk as I can.

7:30am -small bowl of brown rice, half a chicken fillet, glass of FF milk, glass of Tropicana OJ, green tea

Protein = 8 +18

10am - big tin of tuna sandwich, creatine. green tea

Protein = 30g



12:15 pm - beans on toast, small bowl of brown rice, 100g of mixed nuts

Protein = 20g



2:15pm - cottage cheese sandwich, bowl of porridge

Protein = 12g

5:30pm - fillet of mackerel

Protein = 25g

8pm - bowl of tomato soup. chicken stir fry

Protein = 45g

10pm - 500ml FF milk; 1 slice ham

Protein= 20g

(Total protein intake = 178g)

4am - 500ml FF milk



been wondering for a while why alot of ppl are so obsessed with squats - so am putting this article here to remind me - seems like a good article

http://www.triedandtruefitness.com/squats-are-they-really-that-important/362/

gavney1

Saturday

9am - Scrambled egg (6 whites,3 yolks) on 2 slices brown toast, bowl porridge

11:30 am - 1 chicken fillet

1:15pm - Tuna sandwich (2 small tins), 100g nuts, creatine

pre-workout - 2 bananas

6pm (post workout) - sirloin steak and pasta

8pm - homemade tomato soup, glass of FF milk

10pm - Treat - Flake bar, club milk and cup of tea

4am - 500ml FF milk

Videos

[URL="http://www.ehow.com/videos-on_1928_weightlifting-bodybuilding-workout-routines.html[/URL]

Today was my first ever day for squats, lunges and dips

So, needless to say, I spent most of time trying to get technique right, did some low weight sets (20kg on squat I think, 5kg (each hand) for lunges). For dips I did 3X14, with knees slightly bent

Abs

60 straight situps. 60 side2side, 23 leg raises, 20 leg rotations (actually a pretty good improvised exercise)

Then with 5kg weight 60 straight situps, 60 side2side


Looking back over log for last couple weeks - realised that I'm not doing a huge amount of sets

So, from now on, will do 20 sets altogether in one session (either 5X4 or 4X5). I reckon I can get that done in about 70 mins (not incl warmup) if I set up the weights BEFORE hand - have them ready, and then I can take just 60 -75 sec rests between sets.

gavney1

Plan for this week (am going away on Friday, so can't workout then)

Monday- Chest/Tric/ Shoulders

Bench Press - 5 sets
Incline Dumbell Press - 5 sets
Shoulder Press - 5 sets
Lateral Raise - 5 sets

*note - if I doesn't look like getting 20 sets done in 75 mins, will do 1 set less of each of last 2 exercises (ie 18 sets in total) - don't wanna get in the habit of spending more than 75 mins in gym, cause I get bored

Tuesday - Football and Abs

Bicycle Crunch

Wednesday - Back/ Biceps

Deadlift - 5 sets
BO Row - 5 sets
Barbell Curl - 5 sets



Sunday

9am - 2 ham sandwiches, glass OJ

11:30am - Pasta w/ homemade tomato sauce, glass FF milk

1pm - tuna sandwich (big tin)

5pm - chicken louisiana

7pm - 2 slices ham, glass milk

9:30pm - 4 eggs

4am - glass FF milk

gavney1

Monday (got up late, late for work)

9am - oats and water, chocolate milk, banana, mackerel sandwich

12 - Barnies chicken caesar salad

2pm - 100g mixed nuts, cup of green tea

5pm - sirloin steak, pepper sauce, mashed potatoes, green salad

8pm - 300g LF yoghurt, some hazelnuts

Damn, got held up in work. Will be leaving in about 30mins, so defo not gonna be able to do Chest/Triceps/ Shoulders

So, might try to get a 30min Back/biceps workout done instead

EDIT : ok, got home at 10pm, wrecked. Really wanted to do w/out but just couldn't

So, only days I can do lifting are Wed/ Thurs (as Tues is football, Friday I'll be away) - So, plan is to do Chest/ Tri/Shoulder on Wednesday, and combine Back/Biceps/Legs/Abs on Thursday

Have also been reading about the benefits of Peanut butter. Always thought it was bad for you. Great News! as I love it!



Bench

Target

8 X 42.5kg
8 X 42.5kg
6 X 45kg
6 X 46kg
4 X 47.5kg

Press

8 X 20kg
8 X 20kg
8 X 21kg
6 X 22.5kg
6 X 22.5kg

gavney1

8:30am - bowl of porridge, half a chicken fillet, berocca, 250ml lucozade

11:30am - small pot of LF yoghurt, 2 slices of toast with crunchy PB, creatine

1pm - Barnie's CC

3:30pm - 2 ham sangers, 1 red pepper

5pm - small LF yoghurt, ham sanger, banana

7:30pm - 2 chicken fillets, cup of oats and water

10pm - glass LF milk, 50g nuts/raisins

5-a-side soccer, then after did 400 skips with rope. 120 crunches, 60 weighted crunches (2.5kg), 23 leg raises.

gavney1

8:30am - oats and water, banana, tuna sandwich, cup of coffee, mandarin

12 - chicken fillet, noodles mixed w/ green and red peppers, bowl of veg soup

4pm - 2 slices toast w/ PB

7pm - couple of table spoons brown rice, glass of LF milk

9:30 - (post workout) - 2 clementines, 2 chicken fillets

Weight - 12ST good stuff!

So, have moved Monday's session to tonight (am going to start incorporating weight of bar to make comparisons with other ppl easier - which I'll assume to be 20kg (rather than 15, as 20 is easier to add!)

Bench

Target Actual

8 X 62.5kg - 6
8 X 62.5kg - 5
6 X 65kg - 3
6 X 66kg - skip
4 X 67.5kg - 2

Spotter bailed on me again - bit annoying. Can't really get anyone else either, until I re-open gym membership

Press

8 X 40kg - 8
8 X 40kg - 5
8 X 41kg - 5
6 X 42.5kg - 3
6 X 42.5kg - 5

(ok, so missed most targets on press, but at least got very close with last set - I think I improved on previous set as I took a 120s rest instead of 60s as on previous sets)

lateral raises

7 X 4.6kg (each arm)
7 X 4.6kg
3 X 5kg
3 X 5kg

Incline DB press

8 X 5
8 X 5 (just an introduction, new exercise)

SL Dips
2 X sets of 15

gavney1

Thursday

Had to have a late breakfast, as in rush for work

9:30am - half Chicken Fillet (CF), 500ml LF milk, small bowl brown rice

12 - chicken curry in Bbakers, cup of coffee

3pm - tuna sandwich

5pm - slice of ham

7pm - steak and pasta, 2 carrots

Gym - will do Squats, BO Row, Barbell Curl, DL & some chin-ups (got a new doorway chin-up bar the other day - looking forward to trying it out)


So, have reached target weight - but gonna need to make a big effort (esp this weekend) to keep weight above 12ST, any less and I'm being lazy about eating. By end of Feb, want to be touching 12ST 4lbs.

K, So, today is when I was supposed to have reached a few targets.

Target Weight: 12ST - achieved
Bench: 8 reps @67.5kg - not achieved . Really need to find a spotter. Don't wanna shift blame elsewhere, but I really think it would help me. I've made improvements on my own, but not enough, and it's getting frustrating
Press: 8 reps @ 40kg -achieved and exceeded
Bicep Curl - 8 reps @ 30kg (will see tonight....)

Have introduced a few new exercises (squat, incline DB, BO Row, Dips, Lunges)

So, gonna continue with this routine until 19 Feb, and then gonna switch things a bit (maybe give bench a rest for a couple of weeks) and introduce a full-body day to supplement the 3 isolation days


BO Row



10 X 10 (narrow grip for lats)
10 X5 (wide grip for post delt)
10 X5 narrow
10 X5 wide

this video was good (i think) -http://www.youtube.com/watch?v=uaw-Up9Fkcg

Rom DL


10 X 35
8 X 37.2
6 X 38.2

(feel a bit jelly-like after that - I believe this was my first REAL DL session)

Bar curl

8 X 17.5
6 X 18.5
4 X 19.6

Abs


Chin-ups

Squats

gavney1

Ok,

pretty heavy w/end away. Totally smashed on Friday night, and a bit drunk on Saturday. Felt like **** on Sunday

But good news is, I kept unhealthy eating to a minimum. Had a chinese for dinner on Saturday though. But had a good breakfast both mornings and drank loads of milk throughout the day. Also, didn't have any post-drinking fast-food. Kept beer comsumption to a minimum also, mostly drank whiskey.

Not sure what weights I will do tonight. Might do chest/triceps/shoulders but I didn't get a proper legs session in last week, so might do that instead

9 30am - tuna sandwich, two tomatoes, strawberry milk

12:30pm - minestrone soup from Brambles with two slices of brown bread (buttered)


Legs

Squat - 45kg X15

45kg X15

Lunge

7.5kg X20
10kg X15

Chinups

4 X 4

Abs

60 straight situps. 60 side2side, 25 leg raises, 25leg rotations (actually a pretty good improvised exercise)

36 bicycle crunches

Neck extension - 30 sec

gavney1

8am - 3 poached eggs, small glass LF milk, bowl porridge, creat

10 45 - bowl of brown rice mixed w/ LF yoghurt, 2 tomatoes

1pm - brewbaker sandwich, glass of milk

4pm -cottage cheese sandwich

7pm - 2 small steaks, pasta brocooli

10:15pm - half a chicken fillet, some milk, nuts

4am - nuts


5-a-side soccer,
legs were pretty sore after (from leg work yesterday) so didn't do any skipping.

So, just did some stretching and the windmill exercise below - 5kg weight. 12 reps each side X 2 sets

Abs

this exercise http://www.youtube.com/watch?v=3y6TaPyVf6g&feature=related

gavney1

8am - porridge, half chicken fillet, creat, 330ml chocolate milk, banana

11:15am - tuna sandwich w/ cottage cheese, small LF yoghurt

1:30pm - BCC salad

5pm - cottage cheese (CC) sandwich, 2 slices toast w/ PB, banana, nuts

8pm - chicken fillet w/ CC, brocolli, glass LF milk

10pm (post workout) - 2 chicken fillets, brocolli



Bench

Target Actual

30 press-ups done
40 press-ups approx 25 - arms just collapsed

6 X 65kg 3
6 X 65kg dropped weight 6 X 62.5kg
4 X 67.5kg 4 X 63.5kg
4 X 68kg 3 X 62.5kg

(ok, so bench was a bit of a disaster today. No improvement from last week, and don't think i really felt the pump properly on the heavier weights. Defo haven't been overtraining the chest as have had a full 7 day recovery since last time. SOOOOOOOOO I'm gonna take it back a step and won't increase weight at all until I can do a GOOD 8 X 63.5kg and a GOOD 6 X 64.5kg)


Press

Target Actual
8 X 40kg done
8 X 41kg 6
6 X 41kg 3
6 X 42.5kg 5X40kg

((didn't make any progress here, but felt like a good shoulder workout all the same)

Incline DB Press

Target Actual
8 X 20kg done
8 X 20kg done
6 X 30kg 8 x 20kg
6 X 30kg 10 X 22kg

(ok, so felt like a pretty good workout. Now I have a good basepoint to work off. Won't increase weight much next week as technique wasn't perfect (arms a bit wobbly), but will increase very slightly and keep same reps)


French Press

(have a look at old sheet to see how much used to be able to do)

didn't do FP in the end, low on time


so did 2 X 16 dips

gavney1

good site

http://www.medicinenet.com/weight_lifting/article.htm#progressive

Thurs

8am - porridge, 1/3 chicken fillet, CC sandwich

11am - creat, PB on toast

1 30pm - BB sandwich





REST DAY - very welcome indeed! Chest is quite sore from last night, and legs are still a little bit sore from Mon/Tues

gavney1

chest and shoulders still pretty sore today, so gonna do Legs/Abs tonight, then Back/Biceps tomorrow

8am - 3 egg scrambled egg on toast, 2 bananas

10:30am - tuna sandwich

gavney1

Saturday

Chin-ups

5
5
4
3
3

RDL

56 X 12
58.2 X 10
60.7 X 8
62.9 X 5 (FAIL on the 6th)

BO ROW

Narrow

post got deleted

all i know is i finished on 32.5 X 15

Wide

30 X 15
25 X 15


Abs

Sit-ups - 130

Neck extension - 35 sec

Leg raises - 30
Leg rotations - 25
Bicycle crunches - 42

gavney1

Gonna give some of these exercises a go this week - don't look easy

Abs
http://www.youtube.com/watch?v=HMdSor8_UI0

Bench press standards

http://www.youtube.com/watch?v=HMdSor8_UI0

k, so according to that, I'm at the lower end of novice. would really like to get to intermediate in the next few months.....

35 pressups

Monday

Bench

Target: a GOOD 8 X 63.5kg and a GOOD 6 X 64.5kg

Today
62.5 X 6 (FAIL on 7)
62.5 X6
62.5 X 4
62.5 X 4

Press

Last This
8 X 40kg same
6 X 41kg 4 (FAIL on 5)
3 X 41kg 5
5 X40kg 5 X 41kg



Incline DB Press

Last This
8 X 20kg 9
8 X 20kg 10
8 x 20kg 8 X 25kg
10 X 22kg 8 X 25kg (FAIL on 9)

Dips

Last This

2X16 16, 17

gavney1

Tuesday

5-a-side

gavney1

Wednesday

REST DAY

gavney1

Thursday

Chinups
1 X 5
4 X 3

Lunges

10kg X 20
15kg X16
15kg X 16
15kg X 12

Abs

didn't do any sit-ups - don't feel like i gain much from them

leg raises - 32
bicyce crunches - 48
leg rotations -30

neck extension - 35 sec

gavney1

Monday-

Am on a 7 day rest from working out (since last Friday to this Friday).

Will start again on Saturday. We'll call this "Phase 2".

Phase 1 officially started on 11th January (though probably a week earlier) and ended on 19th Feb.

Weight has gone up from 11st 10lbs to 12st 2lbs.

Have made good improvements on RDL. Decent improvements on shoulders and Bar curl, Abs. But quite disappointing improvements on Bench.

Have just been learning how to do squats, and lunges, so can't really say I've progressed much.

I will be able to do squats properly when I re-join my gym in March, as I'll have a rack. Bench should also improve as I'm joining with a friend, so I'll have a spotter.

Anyway, Phase 2 will be from 27th Feb to 3rd April
Target weight = 12st 6lbs

Routine is going to be a bit different
Instead of 3X splits per week
I'm gonna do Mon - split, tues -5aside, wed split, thurs, split, saturday, full body

OR

Mon - 5aside, tues- 5aside, wed split, thurs split, saturday full body

gavney1

Ok,

Have taken 2 extra days to get back to work.

Today will be Chest/Shoulder/Triceps

Monday

35 press-ups

Incline DB press

20 X 12
25 X 12
25 X 12
30 X 7 (FAIL on 8)

Shoulder Roll

30 X 20
35 X 16
35 X 16
37 X 16

Press

40 X 8
41 X 8
42.5 X 6

Dips

20, 20


Tuesday - 5aside
Wednesday - Back/ Biceps
Thursday - Rest
Friday - Legs/ Abs
Saturday - combination of Back/Biceps/Chest/Shoulder/Triceps
Sunday - Rest