My Training Journal

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paulbart1

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Thought I would start my training Journal as I always mean to write one down but I never get round to it.
I am training now for American Football, Linebacker, as well as just keeping in shape!
I use to train in MMA, I did kickboxing and ju-jitsu, but now I have started my American football.
Been training in the gym for about 1 year now.
I currently weigh 83kg and this is my first entry :)

Chest
Bench – 9 sets

Bar (20kg) x 20 reps

60kg x 10 reps

90kg x 5 reps

100kg x 2 reps

110kg x 1 reps

120kg x 1 reps

100kg x 5 reps

90kg x 6 reps

60kg x 15 reps

Restricted Bench (Bench Press lying on the floor)

60kg x 10 reps

80kg x 10 reps

100kg x 5 reps

60kg x 15 reps

Incline Bench Press

50kg x 10 reps

60kg x 10 reps

70kg x 8 reps

50 kg x 15 reps

Dumbbell Flyes

14kg x 10

16kg x 10

18kg x 10

20kg x max out as many as possible

Biceps

Standing dumbell bicep curl

16kg x 10 reps (each arm)

18kg x 8 reps (each arm)

20kg x 8 reps (each arm)

22kg x 5 reps (each arm)

‘21’s

30kg bicep curl bar – standing -


complete 3 sets of max out reps on pull ups.
 
The above workout is what I completed last Friday. Went to the gym today and completed the following.

Bench

Warm up on Bar - 20kg
60kg x 10
70kg x 10
90kg x 6
100kg x 3
120kg x 1
130kg x 1
100kg x 5
100kg x 2
60kg x 10
Bar (20kg) x 60

Deadlifts
60kg x 10
100kg x 10
130kg x 4
140kg x 2
160kg x 1
170kg x 1
130kg x 10
100kg x 15

Just did a heavy weight session as I didn't have much time, happy with the 170kg deadlift as it is my new max as well as 130kg on the bench ! :D
 
My diet

My Diet
My diet is not that great at the moment as I am currently in university however I do try to Keep at a good level. My average day consists of

Morning
Two Bowls Of Wheetos w/ Semi Skimmed milk
Two Peices of Brown Toast w/ Phillidelphia
2 scoops of Maximuscle Protein w/ water

Lunch
Tuna Sandwich
- 1 tin of tuna (sunflower oil)
- Light Mayonaise
- 3 Pieces of Brown bread
1 scoop of Maximuscle Protein w/ water

Dinner
2 chicken breast wrapped in parma ham w/ phillidelhpia
Mashed potatoe Made from scratch (5 Fairly sized potatoes)
Peas
1 scoop of Maximuscle Protein w/ water

My diet is not very structured due to me being at university however I am aiming to get a strict and proper plan written out soon

:)
 
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