This is how I do it!

[howwedoit]

Hey everyone,

I have been reading round this forum for a couple of weeks now and I have decided to start up my very own diary.

Here are my stats

Age 18
Height 173cm
Weight 66.2kgs
Bf% 11.0

I have been working out for about three years but no where near as regularly as I should. I also have not paid enough attention to my diet.

I play soccer and also squash. I am a member of two gyms so I have no problem with access. Here is my routine.

My goals are. A small increase In muscle mass and small increase in strength and a big increase in definition.


Day one

Squats 10x3
Leg Press 10x3
Leg Extension 10x3
Hamstring Curls 10x3
Seated Calf Raise 10x3
Standing Calf raise 10x3
Swiss ball crunches 15x3
Leg Raises. 15x3

Day Two

Wide Grip Pull-ups 10x3
Lat Pull Down 10x3
Bent Over Dumbell Row 10x3
Stiff Arm Pulldowns 10x3
Dips 10x3
Rope Extensions 10x3
Over Head tricep Press 10x3
Jack knifes 15 x 3

Day three

Bench Press 10x3
D.B Bench Press 10x3
Chest Flies 10x3
Swiss Ball Press-ups 10x3
Hammer Curls 10x3
Ez-Bar curls 10x3
Cable Curls 10x3
Cycle Crunches 30 x 3

I dont know what my diet is going to be exactly but hopefully I will have that down in a couple of days along with some before pics. Im hopefully going to do this for about 8 weeks increasing weight over that time and then I will re assess the routine an the diet depending on whether Im reaching my goals.


Any suggestions or comments are welcome. See you all soon

Lata Tim

 

[howwedoit]

Ok heres today. I did workout three to start with because I corked my calf should be fine in a couple of days.

Bench Press 10x3 132 Pounds 60kg
D.B Bench Press 10x3 44 Pound Dumbells 20 Kg
Chest Flies 10x3 33 pound Dumbells 15kg
Swiss Ball Press-ups 10x3 ------------------
Hammer Curls 10x3 27.5 Pound Dumbells 12.5 kg
Ez-Bar curls 10x3 44 pounds 20kg
Cable Curls 10x3 50 pounds 22.5 kg
Cycle Crunches 30 x 3 --------------------

I had a whey protein shake after my workout.

Breakfast - Porridge with 2 bananas
Mid Morning - Handful of nuts and a peanut butter sandwich
Lunch - Steak and salad
Mid Afternoon - Orange and more nuts
Tea - Roast beef and bread mashed patatoes and vegetables
Bed time snack - Banana


Any suggestions comments are welcome. Ill have some pics to post over the next couple of days for a before reference and so I can see progress.

 

[davidjr74]

Looks like your workout is very strict. If you want to add mass add 500 calories above your maintanance. After one week if you gain weight then keep the new calorie limit. If you don't add weight raise the calories another 500.

Good Luck!