Time to step it up a gear...or two

T

Thugluv

0
Hi All,

I have been training on and off over the past 9yrs (25 now) and depending on the other things in life i have either enjoyed success or have seen mediocre results. Before a lower back injury when i was 18 i did physical activity 6days a week. Now with a hectic schedule i will only get the chance for the gym 3 days a week, so i will stick with FBW and walk the dog as many days as i can.
The wife has joined the gym also which helps.

I have included some photos which shows more or less where i am now. 6'3" 100kg, must be 17%bf i guess. I dont have enough muscle to worry about preserving it if i look to cut down on the body fat, so i will clean up my food/drink intake and stick to lifty moderate to heavy weights.

Hopefully with sticking to a journal, and the great support from the other people on this site i will reach my short and long term goals.

Immediate goals would be back to 95kg (was 87kg 2yrs back) and get my bench above 100kg, be able to perform multiple pullups and get back to running 20min 5kms.

For todays workout i just activated all the muscle groups again after a 1week break

-Bench
-Dips
-Lat pulldown
-military press
-lat raise
-bicep curl
-leg press

then followed by 10min HIIT


Cheers,
Dan
 

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Good luck mate ;)

Do you squat and deadlift?
 
I do both the squats and deadlift, gave them a miss lastnight though as i hadnt performed them in a cpl of weeks.

Deadlift is 5*80kgs
Squat 8* 60-70kgs
 
Ok i wont include saturday & sunday as we had a few bbq's and the V8 supercars were on.

Today my food has been as follows;

Brekkie-6am 3 slices of wheat toast with PB

morning tea-10am 600ml ice coffee, 2 lamp steaks fromn last night

lunch- 12 6inch subway wheat sub with chicken,cap tom lett and no dressing

afternoon- 3pm 2 slices wheat toast with light cream cheese

PWO- 6pm some cheese with wholemeal crackers, 40g protein 5g creatine with water as shake.

dinner- 30mins time, chicken kiev, veggies & pasta

today i drank 5 or 6ltr of water

Workout was as follows:

Leg press-4*6 160kg
calf raises-4*6 100kg
Lat pulldown-4*6 80kg
Bench-4*6 70kg
shoulder press-4*6 40kg barbell
Lat raises-4*6 15kg db
Dips-4*5
Shrugs-4*8 37.5kg dbs

5min of cardio.

I know the coffee chill is crap, but this market has been stressing me out (stockbroker) some days i have two of them :(
 
Cheers to you for setting up a journal. When did you run 5k in 20 minutes? That is very impressive for an adult who doesn't run a lot.

How bad and volatile is the Oz stock market? Anything like the US Dow?
 
I used to run twice per week (thurs,sun) sunday runs were cross country. That 5km time was when i was 17. Until i was 17ish i did athletics, excelled at the throws mainly.

I watch bloomberg & cnbc after work to keep abreast of things. So far we have been tracking the US ups and downs, Dam your housing market..
..

Today i skipped the gym, come down with a fever!!

Breakkie-6am- Half cup oats & 1 PB toast with coffee

Morning tea-9am- Bannana

Lunch-12- Other half of yesterdays chickn sub

Arvo-3pm- Apple & Coffee chill

Snack-5pm- cheese & crackers

Dinner-7pm- 200g steak, pasta & 1 1/2 potatoes. plus a glass of wine :)

Just ordered some mens multivatims on the net, i dont think i am getting enough vitamins and such as i get sick too often.
 
Below is last thursdays gym work

Squats- 3*6 60kgs
Chest Press- 4*6 90kgs
Incline press-4*6 30kg db
Seated row-4*6 100kg
Military press-4*6 40kg
Lat raises-4*6 15kg db
Bicep curl-4*6 17.5kg db
Chin up- 3,3,2,2,1,1,1 (If i cant lat pulldown 100kg, should i be doing chin/pullup??)
Tricep pushdown-4*6 80kg

Saturday & Sunday the only workout was stuff around the house-installing clothesline, digging for soakwells & putting up a gate :)

My food intake for thurs and friday was essentially the same as earlier in the week. Except that the main lunch was salmon & beef.

The weekend probably added 2/3,000 calories to my weekly intake (friends 30th)
 
Tuesday was as follows

Brekkie-6am 1/2cup oatmeal + 2 slices wholemeal toast
Morning tea-8.30 200ml yogurt & apple + 600ml ice coffee
lunch-12 pepper steak pie!!
arvo-3pm bannana + crackers&cheese
PWO-6pm 40g protein,creatine 20g PB with milk
dinner-8pm 150g chickn breast,corn and potato

Workout was as follows--limited by the wife wanting to leave the gym early :(

Bench- 4*6 @60kg
Cable Flys-4*6 @37.5kg each side
assisted dips-4*6 @ 22.5kg
Lat pulldown-3*6 @90kg
Military press-4*6 @40kg
Front shoulder raise-20kg plate
Leg press-4*6 @ 200kg
Calf raises-4*6 @160kg
 
Hit the gym saturday, however my legs didnt get a workout. Have an old knee injury from back when i used to play cricket (tore ligament mid bowl) that i flared up from the leg press during the week.

Routine was as follows

Shrugs-4*6 100kg
Incline db press-4*6 27.5kg
seated row-3*8 90kg
bicep curl(ezi)-4*6 25kg
chest press- 4*6 80kg
lat raises-3*6 15kg
 
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