Merlin Posted October 1, 2012 Report Share Posted October 1, 2012 Gidday,Signed up over a year ago and around about the same time I stopped working out.Have recently started back up (1 month ago) and will use this thread to track my progress and hopefully get some tips and pointers.Height: 6ftWeight: 88.9kgsMeal plan - This started a week ago... stomach is slowing stretching.1. 3-4 Weetbix, half scoop whey, milk, hot water and a small banana. (Finding it hard to eat first thing in the morning)2. 185g Tuna and a small cup of brown rice3. 200-230g crumbed chicken schnitzel, cup of beans4. 200-230g lean beef, cup of beans - Workout - 5. 2 scoop whey, 5g creatine6. Meat, vegetables and starch (Cooking dinner switches between me and the missus so not too strict on this meal)Split looks something like this: 1. Chest and calves2. Legs and abs3. Shoulders and Calves4. Back and abs5. Biceps and tricepsCurrently workout 2 days on and 1 off. I'm thinking of trying 3 days on and 1 off.No workout today but will be back tomorrow. Chest and calves! Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 2, 2012 Author Report Share Posted October 2, 2012 Slept in and skipped my weet-bix today...Food.1. 250g Chicken schnitzel and cup of beans2. 200g Chicken breast, half cup of beans and half cup rice.3. Tuna and half cup rice. - Workout - 4. Up and Go5. Spicy chicken nibbles, chips and salad.6. 2 scoop whey, 5g creatine.Chest and calves.Flat dumbbell bench:17x1519x1219x1219x1019x8Flat dumbbell flys:5x207x127x129x129x12Incline barbell:barx2030x1235x1235x1230x12barx20Incline dumbbell flys:7x12x3 - Loving this exerciseStanding calf raise:90lbs x15150lbs x15150lbs x12150lbs x12105lbs x12Legs/Abs or Back/Abs tomorrow depending on what's free when I walk through the door. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 3, 2012 Author Report Share Posted October 3, 2012 Food was rubbish today... forgot to grab my meals from the fridge before leaving for work.Food.1. 2 scoop whey and a banana2. Tuna and cup of rice3. .... 2 kit kats and a bag of kettle chips - Workout - 4. 2 scoop whey with milk5. Big piece of t-bone steak and salad6. 250g cottage cheeseGutted about the above but ahh well, meals are prepared for tomorrow.Back.Bent over rows:20x1540x1240x1240x1220x20 - About time to up the weights on this. Have just been trying to sort out my form and really feel the lats work at the lower range of motion.Seated cable rows:75lb x1490lb x12105lb x12105lb x12105lb x12Underhand lat pulldown:90lbx12105lbx12105lbx12105lbx12Wide-grip overhand lat pulldown:105lbx12105lbx10105lbx12Rear delts:5x127x127x12Dumbbell rows:19x1221x1221x10Will start doing deadlifts and chin-ups at the end of the week... have been a bit lazy lol. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 4, 2012 Author Report Share Posted October 4, 2012 Food.1. Corden bleu x2 and a 250ml V (............)2. Beef and sardine congee3. Beef, beans and cup of rice4. Chicken schnitzel, broccoli - Workout -5. 2 scoop whey6. Pasta things with small bits of meat in them?Legs and light shoulders.Squats:bar x1250x1060x850x850x850x8 - Haven't done squats for over a year and I never really went heavy. Will change that in months to come hopefully.Leg press: - Knees were having a mini earthquake on this exercise.1pps x122pps x123pps x122pps x122pps x12Leg extension:3 sets - Can't remember the weight but it was light.Hamstring curls:3 sets - Went light againDumbbell shoulderpress:13x1215x1217x817x817x6Upright row, superset with side laterals:25x8, 7x8 x3I've never really taken legs seriously so still learning how far I can push myself. Quick shoulder exercises were thrown in because I felt lazy, however my legs were like jelly. Quote Link to comment Share on other sites More sharing options...
Android Posted October 5, 2012 Report Share Posted October 5, 2012 same height and weight I was at Uni 10 years ago, will watch with interest.have to say extremely low weights...19kg dumbbell flat bench presses, do they even make those?Hope you get stronger as the year progresses good luck Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 5, 2012 Author Report Share Posted October 5, 2012 Cheers mate. They do indeed make 19kg dumbbells... I go all /sadface when I rack them after having done chest to see later that someone is using them to warm up on curls lol.The strength should increase if I keep up with my eating and lifting. Just need to work on my sleep. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 8, 2012 Author Report Share Posted October 8, 2012 Biceps and Triceps on Saturday. Failed with food.... failed with staying away from Alcohol.On the plus side - In my hungover state I did a bit of study around macro nutrients and calories. Now according to multiple BMR calculators I'm not eating enough.Weight: 88kgHeight: 185cmI have a BMR of 2012.22.I work an office job and don't play any sports, but with the Harris Benedict equation I figured the 3rd "Moderately Active" option applicable as a result of my daily weight training.Daily maintenance calorie count: 3118.9.This is basically 500 more calories than what I'm having at the moment.... and I thought what I was eating would be enough for a bulk.Regardless... I think I'll stick with what I'm doing for a month and if I find i'm not gaining any weight, i'll change it up. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 8, 2012 Report Share Posted October 8, 2012 hey man, good luck on your journey Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 8, 2012 Author Report Share Posted October 8, 2012 Thanks man. I was actually just reading through your old journal. Very inspirational stuff Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 8, 2012 Report Share Posted October 8, 2012 Thanks man. I was actually just reading through your old journal. Very inspirational stuffhaha lol :oops: Consistency was the key there I think. :nod: Keep at it this time, no more time off and you will smash your goals + dreams thought unachievable! Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 8, 2012 Author Report Share Posted October 8, 2012 I think I'll 'borrow' some of your meal ideas, lol.Yeah, for sure. I figured the best way to do that would be to set some short term goals. Will look into writing something up this week. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 9, 2012 Author Report Share Posted October 9, 2012 Been crook the past couple of days so the gym and my stomach have suffered. Back into it tomorrow though.Force fed myself today and kept it down.1. Steak, 2 poached eggs, ....shoe string fries2. 4 Weetbix, 2 scoop whey, banana3. 4 poached eggs, can of spaghettiMeal 4 will be some chicken, bacon and pasta.Meal 5 will probably be a smoothie before bed. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 10, 2012 Author Report Share Posted October 10, 2012 Chest and Calves.Started off warming up on the machine press as all the benches were taken.Machine Press:60lbx1475lbx1290lbx12105lbx10105lbx8Flat Dumbbell Bench:17x1221x621x821x819x8Flat Dumbbell Fly:9x89x89x8Incline Barbell Bench:bar x2040x1045x645x840x8Incline Dumbbell Fly:7x87x87x8Standing Calf Raise:75lbx20150lbx12150lbx12150lbx12150lbx12, 90lbx8, 60lbx8 - After the 60lbs I just repped out without any weight. Will be smashing back and biceps tomorrow. Time to start doing some deadlifts! Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 11, 2012 Author Report Share Posted October 11, 2012 Back and Biceps.... didn't do deadlifts. Really need to start.Bent-Over Rows:20x1240x1250x850x850x8Underhand Lat Pulldown:105lb x12120lb x12135lb x8135lb x8135lb x8Widegrip Lat Pulldown:120lbx8120lbx8120lbx8Rear Delt Flys:5x127x127x127x12My arms were already buggered at this point so just did a few light bicep exercises.Hammer Curls:11x1211x1211x12Barbell Curls:20x1225x925x825x8Preacher...machine:20x620x6 Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 12, 2012 Author Report Share Posted October 12, 2012 Shoulders and Triceps.Dumbbell Shoulder press:15x1217x817x617x6Upright Rows:20x1225x1025x1025x10Side Laterals:7x129x1211x1211x1211x12, 5x6 - Superset these 2 ... love this exercise.Dumbbell Shrugs:30x1230x1230x12I think I'm going to stop doing shrugs and add another pressing exercise. Will probably do military press before dumbbell press.Close-grip bench press:barx2040x840x840x8Seated overhead extensions:15x817x617x617x6Great workout. Intensity was up throughout the entire thing. Lets hope it carries over to tomorrow.... leg day. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 16, 2012 Author Report Share Posted October 16, 2012 So.. didn't end up doing a leg workout on the weekend. Went for a trek up the firebreak instead.Today was - Chest and Calves.Flat Dumbbell Bench:17x1221x1023x825x625x6Flat Dumbbell Fly:9x1211x811x8Incline Dumbbell Bench:17x817x817x8 - Felt a pinch in my right shoulder doing these. Tried adjusting my form but nothing helped so I stayed on the same weight.Seated Chest Press:33x833x5 - Went light on this as my shoulder was still pinching... stopped on the second set and just went on to calves.Standing Calf Raise:150lb x15180lb x12180lb x12180lb x12180lb x12, body x12Not a lot of volume today. Had the same pinching sensation last week. Started occurring when I decided to do my flys in-between pressing exercises so I will start saving them till last. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 17, 2012 Author Report Share Posted October 17, 2012 Todays workout was ... intense. Allowed myself 15-20 odd seconds rest between sets. 1min max between exercises. Back and Biceps.Seated Cable Rows:90lb x12105lb x12120lb x10135lb x8120lb x8105lb x1090lb x12Dumbbell Rows:17x1221x1023x823x823x8Rear Delt fly:5x127x127x127x12Reverse-Grip Lat Pulldown:135lb x8135lb x8120lb x8Wide-Grip Lat Pulldown:120lb x8120lb x8120lb x8Hammer Curls:11x1211x1211x12Barbell Curls:30x830x825x825x8 Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 18, 2012 Author Report Share Posted October 18, 2012 All the gear got moved around at the gym today... doesn't feel right.Shoulders and Triceps.Dumbbell Shoulder Press:15x1217x1017x817x815x815x813x813x6Upright Rows:25x1235x835x835x8Side Laterals:9x2111x1211x1211x127x12 - Played around with my form on the first set. Tried keeping my arms out straight and then bent the elbows a bit more when my shoulders started to fatigue. Felt awesome....Seated Shoulder Press:30x830x830x8Tricep Pushdowns:30x1240x1250x1050x850x8Did a couple of sets either arm just holding the ball of the cable machine to finish up.... sort of like a tricep kickback.Legs tomorrow.... no excuses. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 20, 2012 Author Report Share Posted October 20, 2012 Legs.Leg Press:1pps x202pps x203pps x154pps x124pps x123pps x132pps x171pps x21Leg Extensions:50lb x1260lb x1270lb x1280lb x1290lb x12100lb x8100lb x8Standing Calf Raise:105lb x20150lb x20180lb x20Lying Hamstring Curls:50lb x1260lb x1270lb x880lb x880lb x8Seated Calf Raise:2p x122p x122p x12... couldn't walk down the stairs as I left the gym - Had to slide down the rail. :\ Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 23, 2012 Author Report Share Posted October 23, 2012 Chest and Triceps.Incline Dumbbell Press:17x1221x8x419x8x217x10Flat Barbell Bench:barx2040x1250x1055x860x850x840x12Seated Chest Press:30x10x340x8x2Flat Dumbbell Flys:7x127x129x89x8Dumbbell Extensions:17x8x4 Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 30, 2012 Author Report Share Posted October 30, 2012 Last week was a bit of a write-off thanks to some bad Chinese food.Chest and Triceps.Flat Barbell Bench Press:barx2050x1060x860x860x660x850x8Incline Dumbbell Press:17x1219x1021x821x821x819x819x8Seated Chest Press:33x8, 16xfailure x3 - Did the 8 reps slow and controlled and just burnt out on each set at 16.Dumbbell Extension:17x1217x1217x1017x10... now that I've written my workout down, it doesn't seem like much. Sure as hell felt like a lot at the time lol. Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 31, 2012 Author Report Share Posted October 31, 2012 Low on energy again today. Might look into getting a pre-workout. Have heard good things about 1mr and Craze.Back and Biceps.Bent-Over Rows:20x1240x1240x1250x1050x10Seated Cable Rows:75lb x12105lb x8105lb x8105lb x8Wide-grip Pulldowns:75x12120x8 - Form was sloppy here so had to drop the weight105x8105x875x1275x12Reverse-grip Pulldowns:105x8105x8105x8Reverse Flys:5x127x127x127x12Dumbbell Curls:13x813x8Hammer Curls:11x811x811x8Machine Preacher Curls:20 to failure20 to failure Quote Link to comment Share on other sites More sharing options...
Merlin Posted November 1, 2012 Author Report Share Posted November 1, 2012 Mint workout today.Shoulders.Dumbbell Shoulder Press:15x1417x1217x1219x1019x819x615x8Seated Shoulder Press... machine thing:30x830x830x8Side Lateral Raise:7x127x129x129x1211x1011x10Upright Rows:45x1250x850x850x8 Quote Link to comment Share on other sites More sharing options...
Kalidane Posted November 1, 2012 Report Share Posted November 1, 2012 Low on energy again today. Might look into getting a pre-workout. Have heard good things about 1mr and Craze....1MR no longer contains DMAA and Craze no longer contains their magic ingredient either. They're both said to be pretty ordinary in the current formulation.Maybe try to get a hold of some samples and see what works well for you.Caffeine pills are pretty cheap which may be a simple option for ya too. Quote Link to comment Share on other sites More sharing options...
Merlin Posted November 5, 2012 Author Report Share Posted November 5, 2012 1MR no longer contains DMAA and Craze no longer contains their magic ingredient either. They're both said to be pretty ordinary in the current formulation.Maybe try to get a hold of some samples and see what works well for you.Caffeine pills are pretty cheap which may be a simple option for ya too.Cheers mate. That sounds like an idea. I got a box of 6 hour energy shots but they didn't agree with my stomach. Quote Link to comment Share on other sites More sharing options...
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