It's a good place to be hey mate
Snewsome - Workout Journal
- Thread starter Snewsome
- Start date
It's a good place to be hey mate
Tuesday 15/4/08
Squats
1 x 60
2 x 80
Stiff Leg Dead Lift
3 x 80
Lunges
1 x 55
1 x 65
1 x 75
Seated Leg Curl
1 x 66
1 x 73
1 x 80
Calf Raises
1 x 60
1 x 70
1 x 75
Decline Situp
Previously I was going parallel to the ground for this and doing more reps to work the abs now we are trying more weight, less reps and going all the way down on the decline. This is more for muscle building than toning. all sets of 10 again.
1 x +10 kg
2 x +20 kg
Hip Raise Throw Down
3 x 13reps
Cable Sidebend
1 x 20
1 x 25
1 x 30
Squats
1 x 60
2 x 80
Stiff Leg Dead Lift
3 x 80
Lunges
1 x 55
1 x 65
1 x 75
Seated Leg Curl
1 x 66
1 x 73
1 x 80
Calf Raises
1 x 60
1 x 70
1 x 75
Decline Situp
Previously I was going parallel to the ground for this and doing more reps to work the abs now we are trying more weight, less reps and going all the way down on the decline. This is more for muscle building than toning. all sets of 10 again.
1 x +10 kg
2 x +20 kg
Hip Raise Throw Down
3 x 13reps
Cable Sidebend
1 x 20
1 x 25
1 x 30
Wednesday 16/4/08
Had an interview for the new job I am going for today, I think it went well and I should find out in a week or so. There seem to be more and more attractive women coming to work out at my gym, its highly distracting
Bench Press :
1 x 10 x 60
1 x 6 x 70
2 x 4 x 75 (finished these sets of 6 back at 60)
Seated Row :
1 x 10 x 60
1 x 10 x 65
1 x 10 x 70
Pec Fly :
1 x 10 x 68
1 x 10 x 75
1 x 7 x 82 (finished the last 4 on 68)
Chin Up :
1 x 10 x -26
1 x 10 x -19
1 x 10 x -12
Tricep Dip :
Instead of doing tricep extension we are doing dips now to see if these are any better.
3 x 10 x bodyweight
Lateral Raises :
3 x 10 x 35
Upright Barbell Row :
3 x 10 x 35
Bicep Curl :
Using the easy bar standing up isnt really tht easy I have found out, I am struggling to go very high. Therefore I got out sets on the easy bar before moving to dumbells.
2 x 10 x 20 (plus easy bar)
3 x 6 x 12.5 (in each hand)
Shrugs :
3 x 10 x 80
Got a new protein powder because my guy didn't have any chocolate left so trying some French Vanilla thing its not too bad. Was outlining this workout routine to the guy (owns the suppliment store and used to be a body builder) and he didn't really approve as he recons it wont yield much results. Any thoughts on this?
Had an interview for the new job I am going for today, I think it went well and I should find out in a week or so. There seem to be more and more attractive women coming to work out at my gym, its highly distracting
Bench Press :
1 x 10 x 60
1 x 6 x 70
2 x 4 x 75 (finished these sets of 6 back at 60)
Seated Row :
1 x 10 x 60
1 x 10 x 65
1 x 10 x 70
Pec Fly :
1 x 10 x 68
1 x 10 x 75
1 x 7 x 82 (finished the last 4 on 68)
Chin Up :
1 x 10 x -26
1 x 10 x -19
1 x 10 x -12
Tricep Dip :
Instead of doing tricep extension we are doing dips now to see if these are any better.
3 x 10 x bodyweight
Lateral Raises :
3 x 10 x 35
Upright Barbell Row :
3 x 10 x 35
Bicep Curl :
Using the easy bar standing up isnt really tht easy I have found out, I am struggling to go very high. Therefore I got out sets on the easy bar before moving to dumbells.
2 x 10 x 20 (plus easy bar)
3 x 6 x 12.5 (in each hand)
Shrugs :
3 x 10 x 80
Got a new protein powder because my guy didn't have any chocolate left so trying some French Vanilla thing its not too bad. Was outlining this workout routine to the guy (owns the suppliment store and used to be a body builder) and he didn't really approve as he recons it wont yield much results. Any thoughts on this?
Last edited:
Thursday 17/4/08
Felt like going to the gym today to keep up the momentum and because I enjoy it but really didn't feel like doing my leg routine as I was due to, so I figured any excercise is better than none and did some abs, biceps and triceps.
Tried to work each muscle group to failure where possible so that I would get maximum benefit. 4 days so far this week with Sunday still to come and soccer on Saturday.
Have a friends 22nd Bday tonight so will probably have a few drinks in celebration. I know it is counter productive but hey you gotta have fun some times.
Felt like going to the gym today to keep up the momentum and because I enjoy it but really didn't feel like doing my leg routine as I was due to, so I figured any excercise is better than none and did some abs, biceps and triceps.
Tried to work each muscle group to failure where possible so that I would get maximum benefit. 4 days so far this week with Sunday still to come and soccer on Saturday.
Have a friends 22nd Bday tonight so will probably have a few drinks in celebration. I know it is counter productive but hey you gotta have fun some times.
So friend's bday on Friday night was at Pizza Hut then the club. Ws pretty good at Piza Hut for an all you can eat restaurant (well as good as one can be at pizza hut) but admittedly drank a bit at the club so nto so good for the whole diet thing. Felt a little seedy at soccer on Saturday but still managed a full game and a yellow card as a bonus.
Workout mate was feeling sore from soccer and his shoulder injury but I couldnt bring myself to take another day off the gym (plus I had nothing better to do) so I went on Sunday but slowed back a bit on some exercises because I had no spotter.
Sunday 20/4/08
Bench Press :
1 x 10 x 60
1 x 8 x 60
1 x 6 x 60
1 x 10 x 40
Seated Row :
1 x 10 x 60
2 x 10 x 65
Pec Fly :
1 x 10 x 68
1 x 10 x 75
1 x 8 x 75
Chin Up :
3 x 10 x -19
Tricep Dip :
I'm feeling a little twinge in my tricep when I manage to get to a certain low position, really makes me feel like I am working it. Hopefully I'm not doing anythign wrong though.
3 x 10 x bodyweight
Lateral Raises :
3 x 10 x 35
Upright Barbell Row :
3 x 10 x 35
Bicep Curl :
Now that I am doing the full movement from straight arm to shoulder for the biceps I am finding it much harder, the first stage of getting to 90 degrees bent arm is a struggle. Obviously the previous preacher bench helped my upper bicep but not the loer half.
3 x 6 x 15 (in each hand)
Had some good cooked tuna + avocado tuna for lunch and of course my protein shake when I came home. I feel like i am really pushing myself whilst I am at the gym in that I tend to not be able to lift much more once I had done each excercise but by the time I get home each nigth I am usually fine with not really any residue pain. If I am working / damaging my muscles enough through exercise shouldnt I be feeling the pain for a bit longer?
Workout mate was feeling sore from soccer and his shoulder injury but I couldnt bring myself to take another day off the gym (plus I had nothing better to do) so I went on Sunday but slowed back a bit on some exercises because I had no spotter.
Sunday 20/4/08
Bench Press :
1 x 10 x 60
1 x 8 x 60
1 x 6 x 60
1 x 10 x 40
Seated Row :
1 x 10 x 60
2 x 10 x 65
Pec Fly :
1 x 10 x 68
1 x 10 x 75
1 x 8 x 75
Chin Up :
3 x 10 x -19
Tricep Dip :
I'm feeling a little twinge in my tricep when I manage to get to a certain low position, really makes me feel like I am working it. Hopefully I'm not doing anythign wrong though.
3 x 10 x bodyweight
Lateral Raises :
3 x 10 x 35
Upright Barbell Row :
3 x 10 x 35
Bicep Curl :
Now that I am doing the full movement from straight arm to shoulder for the biceps I am finding it much harder, the first stage of getting to 90 degrees bent arm is a struggle. Obviously the previous preacher bench helped my upper bicep but not the loer half.
3 x 6 x 15 (in each hand)
Had some good cooked tuna + avocado tuna for lunch and of course my protein shake when I came home. I feel like i am really pushing myself whilst I am at the gym in that I tend to not be able to lift much more once I had done each excercise but by the time I get home each nigth I am usually fine with not really any residue pain. If I am working / damaging my muscles enough through exercise shouldnt I be feeling the pain for a bit longer?
Monday 21/4/08
I must admit I was feeling a little fat today, don't know if it was just a bad mental day or if my escapades on the previous Friday night out on the town negated most of the good work was doing but just wasn't in the right mind set today at work. Checking out everyone else's progress on the forum's didn't help either but thankfully I am not going to give up as I am too damn competetive for that and I want to better myself. I find this journal to be extremely useful in not only tracking my workouts but also posting my thoughts and I have decided I will also stat posting my daily diet as I can so that I can keep track of it for myself and get any feedback should anyone decide to leave any.
So, since this is my first day of tracking my diet I am glad atleast that it was a good day. I am not good at calorie counting (I did a calculation for my recommended daily intake and decided to try a defecit path to give me a ballpark but I don't track it to the number especially because so many things are hard to know the calories) but I believe I can estimate where I am at. According to my calculations my resting calories are around 3100 and I am aiming at 2500 in a defecit.
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
5:00 - rice crackers (100 calories) Absolutely no dietary help here just something to munch on the way home in the car.
7:00 - Dinner - Pork Chop + vegies (800-1000 calories??)
10:00 - Protein shake + full milk (500 calories??)
Total = 2600-2950 (depending on the actual measurements) I am hoping this is over estimated to bring me down a bit. Even at this level it is slightly lower than my daily recommended and with the types of bulking routine I am doing then it isnt necessarily a bad thing I think.
Aside from my protein shake I only drink water throughout the day getting through about 3 litres a day.
Gym at normal time 8:30 - 10:00 (leg workout takes a bit longer)
Front Squats
Was watching some movies on you tube yesterday on how to do this and they all say palm up with hands shoulder width apart or so. I tried this tonight and have no idea how people do it as this bends your wrists back so much its painful. So I stuck with my genie crossed arms stance which I got from a previous link on the thread. This works but the bar slides off my shoulders pretty easily and I also get a tenseness in the middle of my upper back, slightly to the left which is annoying.
1 x 10 x 60
1 x 10 x 80
1 x 10 x 90
Stiff Leg Dead Lift
I think my form is slightly off on this but it is pretty close from the traingin videos I have watched. My grip sucks and I really need to work on that. I am cheating at the moment using the strap on my gloves for extra support.
2 x 10 x 90
1 x 9 x 100
Lunges
I was sweating up a storm on this one, these forst 3 excercises realy take it out of you.
1 x 10 x 50
1 x 10 x 60
1 x 10 x 70
Seated Leg Curl
1 x 10 x 65
1 x 10 x 72
1 x 10 x 80
Calf Raises
1 x 10 x 60
1 x 10 x 70
1 x 10 x 80
Decline Situp
God this was a struggle to get the last couple of reps out at +20kg.
3 x 10 x bodyweight + 20
Medicine Ball leg raise
I am not sure what the technical term for this would be but basically ling on your back with medicine ball between your ankles and raise the legs to vertical then back down without letting the ball touch the ground.
3 x 9 x 3kg Ball
Cable Sidebend
1 x 10 x 30
1 x 10 x 35
1 x 10 x 37.5
Feeling pretty tired, infact only awake long enough to type this then off to sleep. Slight flu coming in which is making my throat really sore. I think this is going to be the last week of this routine then trying to developa new routine to shock the body more.
I must admit I was feeling a little fat today, don't know if it was just a bad mental day or if my escapades on the previous Friday night out on the town negated most of the good work was doing but just wasn't in the right mind set today at work. Checking out everyone else's progress on the forum's didn't help either but thankfully I am not going to give up as I am too damn competetive for that and I want to better myself. I find this journal to be extremely useful in not only tracking my workouts but also posting my thoughts and I have decided I will also stat posting my daily diet as I can so that I can keep track of it for myself and get any feedback should anyone decide to leave any.
So, since this is my first day of tracking my diet I am glad atleast that it was a good day. I am not good at calorie counting (I did a calculation for my recommended daily intake and decided to try a defecit path to give me a ballpark but I don't track it to the number especially because so many things are hard to know the calories) but I believe I can estimate where I am at. According to my calculations my resting calories are around 3100 and I am aiming at 2500 in a defecit.
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
5:00 - rice crackers (100 calories) Absolutely no dietary help here just something to munch on the way home in the car.
7:00 - Dinner - Pork Chop + vegies (800-1000 calories??)
10:00 - Protein shake + full milk (500 calories??)
Total = 2600-2950 (depending on the actual measurements) I am hoping this is over estimated to bring me down a bit. Even at this level it is slightly lower than my daily recommended and with the types of bulking routine I am doing then it isnt necessarily a bad thing I think.
Aside from my protein shake I only drink water throughout the day getting through about 3 litres a day.
Gym at normal time 8:30 - 10:00 (leg workout takes a bit longer)
Front Squats
Was watching some movies on you tube yesterday on how to do this and they all say palm up with hands shoulder width apart or so. I tried this tonight and have no idea how people do it as this bends your wrists back so much its painful. So I stuck with my genie crossed arms stance which I got from a previous link on the thread. This works but the bar slides off my shoulders pretty easily and I also get a tenseness in the middle of my upper back, slightly to the left which is annoying.
1 x 10 x 60
1 x 10 x 80
1 x 10 x 90
Stiff Leg Dead Lift
I think my form is slightly off on this but it is pretty close from the traingin videos I have watched. My grip sucks and I really need to work on that. I am cheating at the moment using the strap on my gloves for extra support.
2 x 10 x 90
1 x 9 x 100
Lunges
I was sweating up a storm on this one, these forst 3 excercises realy take it out of you.
1 x 10 x 50
1 x 10 x 60
1 x 10 x 70
Seated Leg Curl
1 x 10 x 65
1 x 10 x 72
1 x 10 x 80
Calf Raises
1 x 10 x 60
1 x 10 x 70
1 x 10 x 80
Decline Situp
God this was a struggle to get the last couple of reps out at +20kg.
3 x 10 x bodyweight + 20
Medicine Ball leg raise
I am not sure what the technical term for this would be but basically ling on your back with medicine ball between your ankles and raise the legs to vertical then back down without letting the ball touch the ground.
3 x 9 x 3kg Ball
Cable Sidebend
1 x 10 x 30
1 x 10 x 35
1 x 10 x 37.5
Feeling pretty tired, infact only awake long enough to type this then off to sleep. Slight flu coming in which is making my throat really sore. I think this is going to be the last week of this routine then trying to developa new routine to shock the body more.
Last edited:
Tracing your diet eh? Now there's some dedication to the cause! And talk about comptetitive....what I should be doing at the gym is telling you that i'm better than you...that has for past 12 years or so seemed to be a very good way to motivate you...how very strange
Tuesday 22/04/08
Had a cold for a few days now and it really kicked in today and I felt like ****. Took the day off work and didn't do a hell of a lot also ate pretty badly though I think I am not too far outside my calorie intake (just a bad balance today).
10:00 - Breakfast - 1 x english muffin with vegemite (200-300??)
2:00 - Lunch - Beef kebab + custard tart (OMG I know this is bad but I wasn't in a mood to eat healthy 1500 calories??)
7:00 - Dinner - small serving of lasagne + 1 litre of OJ (good vitamine C) (1000??)
So total = 2700-2800 and of course this is an estimate as I have no idea how bad the kebab may have been. Give or take a bit I am still around my daily average to maintain body weight (just below actually) which is good, just slightly more fat than a normal day.
No excercise today as soccer training off and I don't think I would have been up for it anyway. Feeling slightly better on Wednesday morning so should be hitting up the gym in the night, we will see.
Had a cold for a few days now and it really kicked in today and I felt like ****. Took the day off work and didn't do a hell of a lot also ate pretty badly though I think I am not too far outside my calorie intake (just a bad balance today).
10:00 - Breakfast - 1 x english muffin with vegemite (200-300??)
2:00 - Lunch - Beef kebab + custard tart (OMG I know this is bad but I wasn't in a mood to eat healthy 1500 calories??)
7:00 - Dinner - small serving of lasagne + 1 litre of OJ (good vitamine C) (1000??)
So total = 2700-2800 and of course this is an estimate as I have no idea how bad the kebab may have been. Give or take a bit I am still around my daily average to maintain body weight (just below actually) which is good, just slightly more fat than a normal day.
No excercise today as soccer training off and I don't think I would have been up for it anyway. Feeling slightly better on Wednesday morning so should be hitting up the gym in the night, we will see.
Monday 28/4/08
Ok so cold all last week kept me out of the gym because I felt like crap, which wasn't all that bad anyway as I was planning to have a week off soon as a rest week before changign my routine up to let the body fully recover. Didn't eat the best but then again didn't eat badly either with heaps of junk food etc like I would have in the past. By keeping a generic track of what I ate every day which I do mentally now I was below 3000 calories each day so atleast maintaining just below my normal calorie intake. Also resisted going out on Saturday night with the boys and getting drunk in the city, which now that I know a can of JB and coke is almost 350 calories is very scary.
So now I am almost better from the cold although the temperature has dropped like a brick for Australian Winter and I am back on track with the food and trying out my new 'cutting' routine. Food first :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
7:00 - Spaghetti Bolognaise (800-1000 calories??)
10:00 - Protein shake + full milk (500 calories??)
Total = 2500-2850 calories in an over estimate (happy with that as an average day)
I figure I will do this new 'cutting' routine for 2 weeks at 4 times a week to see how it goes and maybe push out to 4 weeks if it works. My understanding of a cut if to keep real high intensity so as to burn as much fat as possible whilst still training the muscle so as not to lose muscle mass. As such I am still aiming at the same 2 day split with almost all the same exercises but what I am doing with my partner now is a 2 man circuit at each stage. Basically we each have an excercise and we alternate between them with minimal break. Do 6 sets of each excercise at 30 seconds per set (reps is based on speed, muscular endurance etc but as long as you are putting all in not as important). a break of 2-3 minutes when we changed stations as we had to set up the new excercises and the gym was busy. This had me absolutely buggered by the first 2 excercises so I believe it is working although might need to iron out a few kinks. The excercise breakdown is as follows (upper routine today):
1. Bench Press (40kg) + Pendelay Rows (started at 40kg which after 3 sets turned out to be too heavy and dropped to 30kg. I don't feel these in my bck as much as I think I should and want to go back to seated cable rows).
2. Pec Fly (33kg could have gone up one I think) + Assisted Chin Ups (-33kg for the first 3 sets then -40kg OMG this was hard).
3. Military Press (20kg for 4 sets then down to 15kg when I almost couldnt raise my arms) + Upright Barbell Row (20kg).
4. Tricep Extension (13.75kg) + Bicep Curl (11.25kg).
By the 3rd and 4th stations we had gone from 5 second breaks to switch to 15 second breaks cause we were struggling which I take as a good sign that this is working. My left delt is very sore right now and the leg version of this on Wednesday is going to be very hard.
This all took about 45 minutes or so and then we did a HIIT run on the treadmill with declining time increments and increasing speed or incline slope as possible. 5 minute walk - 5 minute run - 4 minute walk - 4 minute run and so on till running hard for the last minute and a short colldown.
I think this is the most tired I have felt at the gym so far, I have been more sore after the first leg session but not this absolutely tired. And since I am struggling to type now I am going to bed. Hope to hear any thoughts on this new routine.
Ok so cold all last week kept me out of the gym because I felt like crap, which wasn't all that bad anyway as I was planning to have a week off soon as a rest week before changign my routine up to let the body fully recover. Didn't eat the best but then again didn't eat badly either with heaps of junk food etc like I would have in the past. By keeping a generic track of what I ate every day which I do mentally now I was below 3000 calories each day so atleast maintaining just below my normal calorie intake. Also resisted going out on Saturday night with the boys and getting drunk in the city, which now that I know a can of JB and coke is almost 350 calories is very scary.
So now I am almost better from the cold although the temperature has dropped like a brick for Australian Winter and I am back on track with the food and trying out my new 'cutting' routine. Food first :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
7:00 - Spaghetti Bolognaise (800-1000 calories??)
10:00 - Protein shake + full milk (500 calories??)
Total = 2500-2850 calories in an over estimate (happy with that as an average day)
I figure I will do this new 'cutting' routine for 2 weeks at 4 times a week to see how it goes and maybe push out to 4 weeks if it works. My understanding of a cut if to keep real high intensity so as to burn as much fat as possible whilst still training the muscle so as not to lose muscle mass. As such I am still aiming at the same 2 day split with almost all the same exercises but what I am doing with my partner now is a 2 man circuit at each stage. Basically we each have an excercise and we alternate between them with minimal break. Do 6 sets of each excercise at 30 seconds per set (reps is based on speed, muscular endurance etc but as long as you are putting all in not as important). a break of 2-3 minutes when we changed stations as we had to set up the new excercises and the gym was busy. This had me absolutely buggered by the first 2 excercises so I believe it is working although might need to iron out a few kinks. The excercise breakdown is as follows (upper routine today):
1. Bench Press (40kg) + Pendelay Rows (started at 40kg which after 3 sets turned out to be too heavy and dropped to 30kg. I don't feel these in my bck as much as I think I should and want to go back to seated cable rows).
2. Pec Fly (33kg could have gone up one I think) + Assisted Chin Ups (-33kg for the first 3 sets then -40kg OMG this was hard).
3. Military Press (20kg for 4 sets then down to 15kg when I almost couldnt raise my arms) + Upright Barbell Row (20kg).
4. Tricep Extension (13.75kg) + Bicep Curl (11.25kg).
By the 3rd and 4th stations we had gone from 5 second breaks to switch to 15 second breaks cause we were struggling which I take as a good sign that this is working. My left delt is very sore right now and the leg version of this on Wednesday is going to be very hard.
This all took about 45 minutes or so and then we did a HIIT run on the treadmill with declining time increments and increasing speed or incline slope as possible. 5 minute walk - 5 minute run - 4 minute walk - 4 minute run and so on till running hard for the last minute and a short colldown.
I think this is the most tired I have felt at the gym so far, I have been more sore after the first leg session but not this absolutely tired. And since I am struggling to type now I am going to bed. Hope to hear any thoughts on this new routine.
Tuesday 29/4/08
No excercise today as I use this as my day off from anything. Supposed to have soccer training which I am sure Skinner will rib me about but meh....
Food for today :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
6:00 - Cheat - 1 x pink doughnut (I couldn't help myself for this 180 calories)
7:00 - Dinner - mushroom Tortellini (400 calories)
10:00 - Snack - Flavoured fat free youghurt (200-250 calories)
Total : 1980 - 2180 (low calorie day which I supposed is ok since I didn't do any excercise today)
Despite the doughnut cheat I have pretty low sugar in this diet and huge amounts of protein which I am very happy about.
Let workout tonight, same excercises as previous but in the new high intensity cutting format. Should be interesting and very tiring. I hope this cutting theory I am testing works. I must say that despite my insistence that I have not seen any changes physically I can comfortably wear a size smaller jeans now so I take this as a small win on the way to my goal.
No excercise today as I use this as my day off from anything. Supposed to have soccer training which I am sure Skinner will rib me about but meh....
Food for today :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Tuna + 98% fat free crackers (200-250 calories)
6:00 - Cheat - 1 x pink doughnut (I couldn't help myself for this 180 calories)
7:00 - Dinner - mushroom Tortellini (400 calories)
10:00 - Snack - Flavoured fat free youghurt (200-250 calories)
Total : 1980 - 2180 (low calorie day which I supposed is ok since I didn't do any excercise today)
Despite the doughnut cheat I have pretty low sugar in this diet and huge amounts of protein which I am very happy about.
Let workout tonight, same excercises as previous but in the new high intensity cutting format. Should be interesting and very tiring. I hope this cutting theory I am testing works. I must say that despite my insistence that I have not seen any changes physically I can comfortably wear a size smaller jeans now so I take this as a small win on the way to my goal.
well you already know what i thought about the soccer training....wouldn't have been worth your time to come
Wednesday 31/4/08
Food for today :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Fruit salad (300-400??)
7:00 - Dinner - Chicken curry + rice (800?)
10:00 - Post Workout - Protein shake + full milk (400-500)
Total : 2500-2800 calories
Workout part B for the cutting now on legs and OMG this was difficult, I was struggling after the first pair of excercises and the run was.....
Again we did 30 second sets of each excercise with a switch to the other one basically no rest. 6 sets of each excercise for a total of 12 sets at each station. Tried to time this as best we can but since we don't have a watch at the moment and there is one very hard to see clock in the gym we guestimated time a bit based on average reps. Keeping all of the normal lower excercises was difficult to do with the high intensity idea because they are too spread out at our gym so we canned some not so important excercises and did some extras just as something to keep the heart rate up which is the main purpose of this training.
1. Squat (40kg) + Deadlift (40kg)
2. Calf Raise (40kg) + Lunge (30kg)
3. Situps (bodyweight) + pushups (bodyweight)
4. Seated leg curl (40kg) + dips (bodyweight -19kg)
After the weights we did a 10 minute warmup walk on the treadmill to stretch out the old legs and rest a bit then moved into HIIT. We aimed at 2 minutes on and 3 minutes off for 4 sets with a difficulty so that you struggled to get the full 2 minutes (which I did). My run was at an incline of 3 and a speed of 12km/h and I was content with 1:30 minutes for each sprint before I died. Heart rate above 180 pretty much the whole sprint time but managed to recover to around 140 before the next sprint in the walk.
Had my protein shake when I got home and struggled to drink it cause my stomach was pretty sore. Not only do I feel my stomach in situps but also pushups suprisingly (apparently I have bad core strength?). My calves are very very sore the next morning from all the leg work and run, definately feel like I put it all in. Upper body again tonight.
Food for today :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce salad (500-600 calories??)
3:00 - Snack - Fruit salad (300-400??)
7:00 - Dinner - Chicken curry + rice (800?)
10:00 - Post Workout - Protein shake + full milk (400-500)
Total : 2500-2800 calories
Workout part B for the cutting now on legs and OMG this was difficult, I was struggling after the first pair of excercises and the run was.....
Again we did 30 second sets of each excercise with a switch to the other one basically no rest. 6 sets of each excercise for a total of 12 sets at each station. Tried to time this as best we can but since we don't have a watch at the moment and there is one very hard to see clock in the gym we guestimated time a bit based on average reps. Keeping all of the normal lower excercises was difficult to do with the high intensity idea because they are too spread out at our gym so we canned some not so important excercises and did some extras just as something to keep the heart rate up which is the main purpose of this training.
1. Squat (40kg) + Deadlift (40kg)
2. Calf Raise (40kg) + Lunge (30kg)
3. Situps (bodyweight) + pushups (bodyweight)
4. Seated leg curl (40kg) + dips (bodyweight -19kg)
After the weights we did a 10 minute warmup walk on the treadmill to stretch out the old legs and rest a bit then moved into HIIT. We aimed at 2 minutes on and 3 minutes off for 4 sets with a difficulty so that you struggled to get the full 2 minutes (which I did). My run was at an incline of 3 and a speed of 12km/h and I was content with 1:30 minutes for each sprint before I died. Heart rate above 180 pretty much the whole sprint time but managed to recover to around 140 before the next sprint in the walk.
Had my protein shake when I got home and struggled to drink it cause my stomach was pretty sore. Not only do I feel my stomach in situps but also pushups suprisingly (apparently I have bad core strength?). My calves are very very sore the next morning from all the leg work and run, definately feel like I put it all in. Upper body again tonight.
Thursday 1/5/08
Ok so my diet today looked like :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Steak sandwich on wholemeal bread no butter + garden salad (needed something different - 600-700 calories?)
3:00 - Snack - Tuna + crackers (200-250 calories)
7:00 - Dinner - Chicken Kebab (chicken, homus, tomato, lettuce and BBQ sauce on a wrap - 1000 calories)
Only the four meals today as no excercise and some slightly larger calorie numbers than normal.
Total = 2300-2450 calories
No gym tonight as Skinner's car is in the shop and as such couldn't get there but I did love the break as my calves are still really sore and stiff. Unfortunately this means that my next workout won't be untill Sunday which is like a 5 day break between workouts, thankfully indoor soccer on friday and outdoor on saturday will give me some more excercise.
Ok so my diet today looked like :
8:30 - Breakfast - Muesli + dried fruit + skim milk (500 calories??)
12:00 - Lunch - Steak sandwich on wholemeal bread no butter + garden salad (needed something different - 600-700 calories?)
3:00 - Snack - Tuna + crackers (200-250 calories)
7:00 - Dinner - Chicken Kebab (chicken, homus, tomato, lettuce and BBQ sauce on a wrap - 1000 calories)
Only the four meals today as no excercise and some slightly larger calorie numbers than normal.
Total = 2300-2450 calories
No gym tonight as Skinner's car is in the shop and as such couldn't get there but I did love the break as my calves are still really sore and stiff. Unfortunately this means that my next workout won't be untill Sunday which is like a 5 day break between workouts, thankfully indoor soccer on friday and outdoor on saturday will give me some more excercise.
So it's been a few days now of no posting which I usually do whilst at work but have been very busy so no time unfortunately.
I am not going to go through every day from then till now but basically all week days are very very similar in diet to what I have been posting with minor changes here and there but 4-5 meals and most meals the same during the day especially. Average calorie intake of around 2500 as I am aiming at. Weekend is nto quite so structured (infact it's pretty bad with my sleep patterns and sport etc so I should work on this) but still within my calorie limits just bad timing and maybe not the best foods.
In regards to workouts, I had indoor soccer on Friday night which we won 2-1 (my team is slowly getting better) and outdoor soccer on Saturday which we lost 3-1 and I only got to play half a game but still 45 minutes of HIIT so atleast something.
Gym on Monday 5/5/08 with Skinner. Probably shows a slightly bad work ethic but could not be bothered doing the cutting HIIT weight training and running so decided to move to some more strength training and hopefully just build some more muscle so as not to need a cut yet. Skinner is developing us a new workout routine for strength building which we are starting on Wednesday so we decided to test our maxs for both the challenge on the forums and so we know where we sit and can hopefully improve. My max's looked like the following :
Bench Press - 90kg (pumped out 80 pretty easy and struggled a lot with 90 but still got it up so I am going to count it)
Pendelay Row - 80kg (60 felt easy, 80 was a struggle, I need to work on form for this since I havent done it much)
Deadlift - 120kg (I believe I had proper form and did it well. Grip is struggling at this weight as I only just managed to get out the one before I lost my grip)
Front Squat - 100kg (new record for me which is good but this si still the excercise that is letting me down. I can't do normal squats because of my neck which I should really get the CT scan for as the doctor suggested because the muscle feels sore more often now and I want to make sure I haven't done anything permanent. My balance is difficult at high weight on the front squats which is where I fall off)
After this we finished the workout off with some normal upper body stuff. 4 sets of each excercise basically as many reps as I could.
Chin Ups at -12kg
Dips at bodyweight
Concentrated Curls at 15kg per arm
Tricep extensions at 26kg
On a personal note, I was just approved for a house I applied for so moving out of home with 2 mates now which should be a learning curve and will give me more control over what food I have in my cupboards and my time as I have much less travel to work now.
I am not going to go through every day from then till now but basically all week days are very very similar in diet to what I have been posting with minor changes here and there but 4-5 meals and most meals the same during the day especially. Average calorie intake of around 2500 as I am aiming at. Weekend is nto quite so structured (infact it's pretty bad with my sleep patterns and sport etc so I should work on this) but still within my calorie limits just bad timing and maybe not the best foods.
In regards to workouts, I had indoor soccer on Friday night which we won 2-1 (my team is slowly getting better) and outdoor soccer on Saturday which we lost 3-1 and I only got to play half a game but still 45 minutes of HIIT so atleast something.
Gym on Monday 5/5/08 with Skinner. Probably shows a slightly bad work ethic but could not be bothered doing the cutting HIIT weight training and running so decided to move to some more strength training and hopefully just build some more muscle so as not to need a cut yet. Skinner is developing us a new workout routine for strength building which we are starting on Wednesday so we decided to test our maxs for both the challenge on the forums and so we know where we sit and can hopefully improve. My max's looked like the following :
Bench Press - 90kg (pumped out 80 pretty easy and struggled a lot with 90 but still got it up so I am going to count it)
Pendelay Row - 80kg (60 felt easy, 80 was a struggle, I need to work on form for this since I havent done it much)
Deadlift - 120kg (I believe I had proper form and did it well. Grip is struggling at this weight as I only just managed to get out the one before I lost my grip)
Front Squat - 100kg (new record for me which is good but this si still the excercise that is letting me down. I can't do normal squats because of my neck which I should really get the CT scan for as the doctor suggested because the muscle feels sore more often now and I want to make sure I haven't done anything permanent. My balance is difficult at high weight on the front squats which is where I fall off)
After this we finished the workout off with some normal upper body stuff. 4 sets of each excercise basically as many reps as I could.
Chin Ups at -12kg
Dips at bodyweight
Concentrated Curls at 15kg per arm
Tricep extensions at 26kg
On a personal note, I was just approved for a house I applied for so moving out of home with 2 mates now which should be a learning curve and will give me more control over what food I have in my cupboards and my time as I have much less travel to work now.
New Strength building routine developed / stolen by my mate based on the 5x5 olympic weightlifting strength development platform apparently. Basically 5 sets of 5 reps at decent weight. 4 day split excercises with bench, row, squat and dealift doubled on the alternating days but most everything else changed up so as to get everything. Since we do 4 day weeks this is a one week routine and as we come to the first day again we up the weight on everything. The increase in weight is as simple as 2.5 kg but by doing this every week (4 workouts depending if we can go all 4 times in a week) I will be outlooking an increase in weight of 30kg in almost all excercises by the end of the 12 week period this routine is supposed to take. As we hit walls we work in a clustering workout so as to push through where possible. Hopefully this will work and we will see how we go through tracking in our journals.
First day was : Wednesday 7/5/08
Bench Press (5 reps x 5 sets) - 70kg (I was quite happy to get this out being 10kg above where I seemed to be stuck for so long and only the starting weight for these workouts)
Seated Row (5 reps x 5 sets) - 70kg
Chest Press (5 reps x 5 sets) - 17.5kg weights in each hand (I feel I could have upped this so the first increase shouldn't be that difficult)
Seated Leg Curls (8 reps x 4 sets) - 75kg (this was difficult so should be interesting to see how much we can increase)
Cable Side Bends (10 reps x 2 sets) - 23.5kg (fairly easy, less sets should should be able to up the weights)
Weighted Crunchs (12 reps x 3 sets) - 60kg (hard but doable, increasing weight should be fun)
Shrugs (8 reps x 3 sets) - 80kg (not heavy enough should be able to increase by 30 easy by the end)
Followed the weights up with some HIIT running in the following configuration:
Walk - 4km/h
Jog - 9km/h
Run - 12km/h
3 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
This will be done on both nights with the bench (leg nights being too long already) so twice a week + indoor and outdoor soccer for 4 HIIT sessions.
Next day is tonight, Skinner can't come but hopefulyl I can make it and do the next routine myself.
Food for Wednesday :
Bfast - Meusli (500)
Lunch - Chicken curry + white rice unfortunately (600-700)
Snack - Tuna Sushi roll (300)
Dinner - home made Keesh + corn beef (700-800)
Protein Shake - Protein powder + milk (300)
Total = 2400-2600 calories
First day was : Wednesday 7/5/08
Bench Press (5 reps x 5 sets) - 70kg (I was quite happy to get this out being 10kg above where I seemed to be stuck for so long and only the starting weight for these workouts)
Seated Row (5 reps x 5 sets) - 70kg
Chest Press (5 reps x 5 sets) - 17.5kg weights in each hand (I feel I could have upped this so the first increase shouldn't be that difficult)
Seated Leg Curls (8 reps x 4 sets) - 75kg (this was difficult so should be interesting to see how much we can increase)
Cable Side Bends (10 reps x 2 sets) - 23.5kg (fairly easy, less sets should should be able to up the weights)
Weighted Crunchs (12 reps x 3 sets) - 60kg (hard but doable, increasing weight should be fun)
Shrugs (8 reps x 3 sets) - 80kg (not heavy enough should be able to increase by 30 easy by the end)
Followed the weights up with some HIIT running in the following configuration:
Walk - 4km/h
Jog - 9km/h
Run - 12km/h
3 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
1 min jog
1 min walk
1 min run
1 min walk
This will be done on both nights with the bench (leg nights being too long already) so twice a week + indoor and outdoor soccer for 4 HIIT sessions.
Next day is tonight, Skinner can't come but hopefulyl I can make it and do the next routine myself.
Food for Wednesday :
Bfast - Meusli (500)
Lunch - Chicken curry + white rice unfortunately (600-700)
Snack - Tuna Sushi roll (300)
Dinner - home made Keesh + corn beef (700-800)
Protein Shake - Protein powder + milk (300)
Total = 2400-2600 calories
Last edited:
Thursday 8/5/08
No excercise today, had to cook dinner for the family like I do every Thursday night as part of my Dad's rent agreement with me (pain in the arse really) then out to buy my mum not only her mother's day present but alsdo her Bday present which is the next day
so most of my night was gone.
Food was pretty standard:
Bfast - 3 x hard boiled eggs (only ate the whites) + bowl of muesli (500 calories or so)
Cheat - Small bag of lollies needed a sugar hit (300)
Lunch - Chicken + avocado + lettuce salad (500)
Snack - Tuna + Crackers (250)
Dinner - Lamb Chop + scoop of homemade fried rice + vegies (800-1000)
Total - 2350-2550 calories
My calorie intake seems to be going ok, excercise is tappering down a bit in the last 2-3 weeks due to illness and all sorts of ^^^^ going on but still going atleast twice a week + soccer so not entirely out. Next week gunna have to get back into the 4 x gym a week + soccer.
No posts in my journal yet, kind of dissapointing. I am either doing everything perfect (which i seriously doubt) or am beyond saving
No excercise today, had to cook dinner for the family like I do every Thursday night as part of my Dad's rent agreement with me (pain in the arse really) then out to buy my mum not only her mother's day present but alsdo her Bday present which is the next day
so most of my night was gone.Food was pretty standard:
Bfast - 3 x hard boiled eggs (only ate the whites) + bowl of muesli (500 calories or so)
Cheat - Small bag of lollies
needed a sugar hit (300)Lunch - Chicken + avocado + lettuce salad (500)
Snack - Tuna + Crackers (250)
Dinner - Lamb Chop + scoop of homemade fried rice + vegies (800-1000)
Total - 2350-2550 calories
My calorie intake seems to be going ok, excercise is tappering down a bit in the last 2-3 weeks due to illness and all sorts of ^^^^ going on but still going atleast twice a week + soccer so not entirely out. Next week gunna have to get back into the 4 x gym a week + soccer.
No posts in my journal yet, kind of dissapointing. I am either doing everything perfect (which i seriously doubt) or am beyond saving
Ok so last week was another shocking week of only 2 gym visits, going to have to pick this up to my 4 again so I can tank it up. Since my last post on Thursday I had indoor soccer Friday night (I got thrown off the field 2 minutes before the end of the game for a huge foul on this guy pissing me off) and outdoor soccer on Saturday (lost the game 5-3 which I put down to some really average keeping with mothers day on Sunday. Again, weekend diet no where near as good as the weekly one but still within calorie limits and avoided really bad foods where possible. Went out drinking on Friday and Saturday nights which was a bunch of empty calories but well worth it.
On the upside I weighed myself Saturday morning first thing and I came in at 80.1kg so ignoring timing in the day, clothes and all that other stuff that can impact a measurement, I am down 5 kg in the last few weeks. Felt good Sunday night when mum mentioned that a few of the people at soccer were commenting on my looking more cut. Can't let up now though gotta get back in to the gym hardcore and keep up the healthy eating. Workout B of the 5x5 strength training program is on tonight, I might be doing this by myself for a while since Skinner buggered his leg at soccer and doesn't know how he will go on the leg stuff like squats.
On the upside I weighed myself Saturday morning first thing and I came in at 80.1kg so ignoring timing in the day, clothes and all that other stuff that can impact a measurement, I am down 5 kg in the last few weeks. Felt good Sunday night when mum mentioned that a few of the people at soccer were commenting on my looking more cut. Can't let up now though gotta get back in to the gym hardcore and keep up the healthy eating. Workout B of the 5x5 strength training program is on tonight, I might be doing this by myself for a while since Skinner buggered his leg at soccer and doesn't know how he will go on the leg stuff like squats.
i read your journal snewsome.
Cheers mate, yeah I am liking this 5x5 so far.
Next 2 workouts for those keeping track were :
Wednesday 14/5/08
Front Squats
5 x 5 at 80kg
Dead-lifts
5 x 5 at 100kg
Lunges
4 x 10 at 50kg
Military Press
5 x 5 at 40kg
Weighted Chin-ups
5 x 5 at -12kg
Dumbbell Curls
3 x 10 at 15kg
Closed Grip Bench Press
5 x 5 at 40kg
Thursday 15/5/08
Bench Press
5 x 5 at 70kg
Seated Row
5 x 5 at 70kg
Decline Bench Press
5 x 5 at 70kg
Pull Ups
5 x 5 at -12kg
Side Bends
2 x 10 at 10kg
Weighted Decline Situps
3 x 12 at 10kg
Shrugs
3 x 8 at 80kg
Legs are sore today (Friday) and I have had a cold all week which makes breathing hard whilst doing excercise.