Nomad's 2010 Fitness Log

Nomad81

Ok, a month late, but I've thought of starting a Fitness Log so I can keep track of myself and set some goals with the help of some folks here. I also like the idea of being able to look back and see how much/little has changed a year from now.

For starters:
Height: 1.8 meters
Weight: 86 kg
Age: 28
Sex: M
Body fat: Unknown (last time I checked, it was 14% or 16%, i can't remember now.)

I'll try as much as I can to post here what I'm eating and what my workouts are.

Generally I've been going to the gym 5x a week. 3 of those are pretty intense weight sessions and the other 2 are 30 to 45-minute swims.

Diet is where I've been failing all these years. Being chained to a desk at work and being useless in the kitchen doesn't help.

Will post Monday's and yesterday's logs after this.

Nomad81

MONDAY:

Warm up: Chest press (20x3 - i don't remember what weight)

Bench Press:
Set 1: 85kg x 8 + 70kg x 6 + 60 kg x 6
Set 2: 75kg x 6 (f)
Set 3: 60kg x 6 (f)

"Bottoms-up" cable flyes (per arm):
Set 1: 25kg x 8 + 20kg x6 + 15 kg x 6
Set 2: 25kg x 8
Set 3: 20kg x 6 (f)
*I don't remember the exact weights, but this sounds about right

Standing Cable Flyes:
*same as previous exercise, also don't remember the exact figures

Weighted Dips:
Set 1: BW x 8
Set 2: BW+20kg x 8 (f)
Set 3: BW+20kg x 6 (f)

Barbell tricep press:
Set 1: 35kg x 8 + 30kg x 12
Set 2: 35kg x 8
Set 3: 30kg x 8

Tricep push-down:
*don't recall, but should be roughly the same as previous exercise.

Nomad81

TUESDAY 02/02/2010:

Warm up: Shoulder Press (20 x 3)

Shoulder Press:
Set 1: 45kg x 8
Set 2: 45kg x 8
Set 3: 45kg x 8

Dumbbell Side Raise (per arm):
Set 1: 16kg x 8 + 10kg x 8
Set 2: 16kg x 8 + 10kg x 6
Set 3: 16kg x 8 + 10kg x 6

Bent-over lateral raise (per arm):
Set 1: 10kg x 8
Set 2: 10kg x 8
Set 3: 10kg x 8

Upright row:
Set 1: 55kg x 10
Set 2: 55kg x 8
Set 3: 55kg x 6

Dumbbell shrugs:
Sets 1,2,3: 80kg x 8

Warm up: Leg Presses (15 x 3)

Leg Press:
Set 1: 160kg x 8
Set 2: 180kg x 8
Set 3: 190kg x 8

Barbell Squats:
Set 1: 70kg x 8
Set 2: 90kg x 8
Set 3: 100kg x 8

Nomad81

WEDNESDAY 03/02/2010

Rest Day!

Breakfast:
Protein shake (2 scoops)
200mL can of Red Bull (bad, I know! )

Snack:
50g Salted Peanuts (approx)
1 Banana

Lunch:
Bowl of Chicken soup with beans
Steamed Mackerel
Side of carrots
Banana

Snack:
60g Salted Peanuts

Dinner:
Chicken Quesadillas and a glass of apple juice.

Nomad81

THURSDAY 04/02/2009

Brekkie:
90g Turkey ham
1 wedge of cream cheese
2 slices of whole wheat bread
1 cup of tea
1 glass of prune juice

Snack:
1 Danish Pastry (!)
1 Banana