As promised....here goes nothing!

myfatherrsson

Last week I posted about losing weight, gaining muscle. Some people thought I wanted to become anorexic or something but anyway I started my program this week and I'm going to post this weeks workout up along with my typical daily diet.

Age: 19
Height: 5' 9''
Weight: 66kg

Goals for April 11th: Gain 5kg muscle
Increase overall strength and tone up
Benchpress 80kg
Get some semblance of a sixpack

My typical daily diet would be

Breakfast: 3 wheatabix, actimel, glass of OJ

Lunches: apple, banana, actimel, 2 or 3 sandwhiches (egg or chicken breast) on white bread with butter and lettuce

Dinner: Chicken breast/fish with either pasta/jacket potatoe with veg(carrots/broc/peas/lettuce)

I try not to eat any chocolate or anything like that but naturally we're only human....ate about 8 cookies this week and a can of coke.

I probably didn't drink enough water either....defo < 2litres a day but I'm not entirely sure because I always have water with me.

myfatherrsson

Warmup:
10 mins Treadmill - Interval training on incline - 1.5km (roughly), 115cals
10 mins Bike - hill climb - never less than 80rpm for first 5 mins, 70rpm for second 5mins

Weights:
Dumbbell Benchpress: 3x15x9x8
Dumbbell Fly: 1x7x9x10 <= this was insanely hard but no lighter weight was available
Pushups: 2x10x10
Crunches: 5x20
Plank: 4x20seconds


My program follows the formula reps x sets x weight x difficulty. Unless stated otherwise the weight is what I have in each hand/leg, obviously where pushups and stuff are involved there's only my own weight involved.

myfatherrsson

Warmup:
Exact same as before

Weights:
Bicep Curls: 4x15x7x10
Concentration Curls: 2x12x7x10
Tricep Extensions: 1x8x4x10 <=again insanely hard, I think my triceps were still knackered from the day before

Crunches: 5x25
Plank: 4x20seconds (forgot to mention above that I do twice facing down and once on either side)

myfatherrsson

Warmup: Same

Weights:
Shoulder Lifts: 4x12x7x8
Lateral Raise: 3x12x4x10
Front Raise: 2x10x4x10
Lateral Pulldown: 3x12x20x8 <= not sure about weight on this one its was scratched off, also both hands pulling down

Crunches: 6x25
Plank: 4x20

myfatherrsson

Warmup: Just the Treadmill, I was caught for time

Weights:
Leg Press: 1x15x32, 1x15x39, 2x15x45,4x15x52x10 <=I didnt feel done so I just kept upping the weight till I got a 10, both legs involved
Leg Extensions: 2x12x12.5x10
Hamstring Curls: 3x12x12.5x10
Calf Lifts: 5x12x10

Crunches: 4x25 <= made them harder by lifting legs at the same time
Plank: 4x20secs

Pullups: 1x10x10 <= a challenge me and my friend had




So that's my first week let the record show my legs are ****ing killing me today! those Hsting curls are murder!!

Magic Eight Ball

Best of luck with the training mate. The sooner you start squatting, bench pressing and deadlifting the better.

myfatherrsson

Warmup: 10 mins treadmill

Weights:

Benchpress: 3x15x10x10
Dumbbell Fly: 3x15x5x10 => much better performance than last week! got a light weight to work with
Pressups: 1x12x10

Crunches: 4x30
Plank as usual

10 mins stretching

myfatherrsson

warmup: 10 mins treadmill, 10 mins bike

weights:

Bicep curls: 3x12x10x10
Concentration curls: 1x10x10x10
Tricep extensions: 2x12x4x10

Lateral Raise: 1x12x5, 1x7x5x10
Front raises: 5kgs x 20 secs x10
Lateral Pulldown: 2x12x25x8

Crunches: 4x30
Plank
Stretching 15 mins

myfatherrsson

Warmup: Bike 10 mins

Weights:

Leg Press: 2x12x52, 1x12x59, 1x30x59x10
Hamstring curls: 3x12x13.5x10
Leg extensions: 4x12x12.5x10
Calf Lifts: 2x12, 2x12x8kgx10 => picked up an 8kg weight so I wouldnt have to do as many sets.
Squats: 2x9x24x10

warmdown: treadmill 3 mins

Crunches: 4x30
plank
stretching: 10 mins

Had to condense this week a bit because Im going to away tomorrow until monday! Should be back on track next tues.

This week I ate the same diet. Had a whole pizza one night and 2 kitkats....

myfatherrsson

Was in amsterdam for five days....ate fast food a lot and hadnt much variety of food...came back, had so much work to catch up on didnt get to the gym until yesterday...here's what I did...

Warmup: same as ever, harder though I upped the intensity

Crunches: 4x30
Plank: 4x20

Bench: 4x12x10x10
Fly: 4x12x5x10
Pushups: 17x1x10

Been good since I've been back though..

myfatherrsson

Banjaxed my knee the other day when I fell on the stairs(:o) so my hamstring curls were really hard today.

Warmup: same intensity as yesterday

Crunches: 4x30
Plank: 4x20

Hamstring Curls: 5x12x13.5x8
Calf Lifts: 3x12x12x10 <=ive taken to holding a weight to get them done faster otherwise Im there all day.
Squats: 3x9x22x10 <=realised halfway through I had a 10 in one hand and a 12 in the other:o

Warmdown of 3 mins on treadmill...knee is quite sore, better rest it.

JJayoo

Do you stick to 3 meals a day?

myfatherrsson

Crunches: 4x25x10
Plank: 4x30

Bench: 4x12x20
Fly: 3x12x10
Pressup: 1x25

Bicep: 3x12x15
Cntn: 2x12x15
Tricep: 3x12x6

Shoulder Lift: 3x15x12
Lat Raise: 3x12x5
Front Raise: 3x12x5
Lat Pull: 3x15x30

Leg Press: 4x15x66
Hstring: 4x12x18
Leg Ext: 4x15x15
Calf: 5x12x12
Squats: 4x12x24

myfatherrsson

JJayoo wrote: »

Do you stick to 3 meals a day?

It goes:

Breakfast
Lunch 1
Lunch 2
Dinner

Ive a long enough day in college so I bring a load of food with me and eat before and after the gym...generally sandwiches, fruit, yogurt.

deadlast

Have you looked at Starting Strength? I'd recommend it to anyone starting out, and it gets you into "the big 3"...

myfatherrsson

deadlast wrote: »

Have you looked at Starting Strength? I'd recommend it to anyone starting out, and it gets you into "the big 3"...

Just googled that there...thats some book about barbell training yes? How do you think that could help? Im open to ideas! My program is flexible!

myfatherrsson

Warmup as usual

Bicep 1x8x12.5, 4x12x7x10
Tricep 4x12x4x10

Crunches 4x30
Plank 4x20

myfatherrsson

Warmup as usual

Shoulder Pulls 4x12x10x10
Lateral Raise 3x12x5x10
Front Raise 1x8x5x10
Lower Back 3x12
Lateral Pull 3x12x30x8

Crunches 4x30
Plank 4x20

Bad week last week. Was caught for time so could only go twice. Plus it was my bday so i pigged out a lot....back on the saddle though this week I did much better even though I was still caught for time.

myfatherrsson

Warmup as usual

Bicep 4x8x10x10
Tricep 3x12x6x10

Crunches 1x100, 5x20 <=wanted to see if I could do 200, my neck was killing me after the first 100!
Plank 4x30

myfatherrsson

Warmup as usual

Pressups 3x12x10

Crunches 3x20
R Crucnes 3x10
Plank 4x30

myfatherrsson

Warmup as usual

Benchpress - 4x12x10x10


Had like 40 mins to do everything so I had to make it quick!

myfatherrsson

Warmup

Leg Press 4x15x59x9
Hstring Curls 6x12x18x8
Calfs 4x12x12x10
Squats 1x12x20x8

Crunches 3x20
R Crunches 3x10
Plank 4x30

Good workout yesterday Im feeling the DOMS (that soreness ya?) today! Not a great week in all fairness but I did my cardio at least. Hopefully Ill have a full week this week.