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justhell

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Hey fellow lifters,iv been checking out heaps of journals in here & they make very interesting reading. So now its nearly a new year i thought id put pen to paper & keep track of my workouts. Im 37 years old & 171cm ,im weighing in at 77kg at the moment. my goals for 2010 is to get to 85 kgs and be very lean,in the past i have gained weight when bulking up but always gives me a bit of a belly. :lol: ,then after loosing the gut & toning up i dont seem to gain much weight. :huh: I guess i need a bit of help with my training & diet. :pray: Iv been serious about training for about 6 years now,had a bit of equipment set up in my shed for a while,(infinity3-workout machine,flat bench press with bars & dumbells,shed decked out in mirrors :grin: )but shed has got a bit over run with alsorts now,after i joined the gym about 7 months ago....

I use to work out three times a week ,doing full body each time.

SHED ROUTINE

squats x 3 sets

calf raisers x 3

leg exstensions x 3

leg curls x 3

bench press x 4

bar dips x 3 x 12

db triceps x 3

db biceps x 3

cable pull downs (sholders) x 3

pec fold in machine x 3

cable rows (back) x 3

bb bent rows x 3

bb forearm rolls x 3

This was a good cardio workout at the same time aswell,timing myself,do it just over 1 hour on a good day. :nod:

Then started at the gym & got a three day split,has been good, but 1 week till next time on chest for eg. takes to long to come back round...

THIS IS GYM WORKOUT

Monday wednesday friday

4min bike(warm up) 4 min bike 4 min bike

squats x4 flat bench press x 5 pull ups x 3

leg ext x 4 incline bench x4 ironcross(sholders)x4

sb crunches x 3 x 25 cablexovers,ss,sb pressup4. bent arm pull ovas x 4

leg curl x 4 incline weighted sit up x3.backwork,ss roman chair4

adducter x 4 decline bench press x 4 seated back row mac ww 4

leg press x 4 concentrated biceps x4 sholderpress mach x 4

hip flex x 3 cable biceps x 4 sholder front raise x 4

cable triceps,ss,bench dips4.hammercurlx3of4weights.bentova flys x 4

calf raises x 5 shrugs

thats my gym workout that iv been doing up till 23.12.09,but i dont really get that full on pump that i use to doing shed workouts,so iv made myself a new programme that il be starting on 5.01.10,im not sure if i can fit it all in 2hours yet but li try it & just change things if needed. :shifty:

any input from you guys/girls would be much appeaciated 8)

THIS IS MY NEW PROGRAMME FOR 2010

monday WEDNESDAY FRIDAY pull ups

squats powerdriver legpress-low

leg exten flat bench press leg exten

leg curls decline weighted situps leg curls

sb crunches leg extens decline bench press

calf raisers leg curls calf raisers

incline bench press cable cross overs backwork,ss,romanchair

sholder press hip flexors sholder-pull downs

concentration biceps db curls sholder front raise

weighted crunches bar dips bent over flys

db triceps skull crushers ironcross machine-sholders

back(seated w weights) back-bentova bb concentrated forearms

fore arms-bb rolls hammer curls sb crunches

SO thats going to be my new programme,i hope i can make it work.... \:D/

thats all for tonight,thanks for any help or info that will heip with my goal to put on some lean mass.next time il post up my diet.

pics page 8 & 15

most recent, bottom of page 19,88ish KGs

post-3183-14190352895659_thumb.png

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shit dont know what happened to my programmes,they have got a bit scrammbeled up.dam that took ages to do :doh:

woops not scrammbled up,just all compacted, it still makes sense(i think),man i need some sleep... :wave:

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Good stuff, but think you are trying too hard.Doing all that in one workout!

2 hours pumping weights is too long (according to popular consensus)

break it down some more

post your diet as well

happy new year

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Good stuff, but think you are trying too hard.Doing all that in one workout!

2 hours pumping weights is too long (according to popular consensus)

break it down some more

post your diet as well

happy new year

thanks Grover yea it does look like lots aye,i just want to get a full body workout on mon wed & fri,i will do another programe & leave some stuff off.the ones in the last post are in 3 columns but computer just pushed all to the left.and i will put up diet(just ran out of time).

HAPPY NEW YEAR \:D/

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Formatting sorted for others to read. The Formatting Fairy :)

THIS IS MY NEW PROGRAMME FOR 2010

MONDAY

squats

leg exten

leg curls

sb crunches

calf raisers

incline bench press

sholder press

concentration biceps

weighted crunches

db triceps

back(seated w weights)

fore arms-bb rolls

WEDNESDAY

powerdriver

flat bench press

decline weighted situps

leg extens

leg curls

cable cross overs

hip flexors

db curls

bar dips

skull crushers

back-bentova bb

hammer curls

FRIDAY

pull ups

legpress-low

leg exten

leg curls

decline bench press

calf raisers

backwork,ss,romanchair

sholder-pull downs

sholder front raise

bent over flys

ironcross machine-sholders

concentrated forearms

sb crunches

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owwsome Rose thanks heaps for that,im not the sharpest tool in the shed when it comes to computers,but im getting there :) ,hope you have a primo

NEWS YEARS NITE & say thanks to the formatting fairy. :-D

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THIS HAS BEEN MY CUTTING UP DIET

6am

half cup of oats with yoghurt

cup of coffee

whey protien shake with water

1 multi vit

1fish oil

7am

cup of green tea

10am

1 ham & tomato sandwich

half carrot

1 hardboiled egg

1 banana

1 kiwi fruit

12pm

half cup brown rice with chop chop

1orange

1 apple

1 hardboiled egg

cup green tea

3pm

1 ham & tomato sandwich

half carrot

1 apple

1 hardboiled egg

1cup green tea

5pm

half cup oats with yoghurt

530pm training day

1 scoop super pump

whey protien shake with water

workout

830pm

whey protien shake with water

9ish

brown rice with butter chicken or somthing similar

im pretty good & consistant with food,its just been my way of life realy,always had a healthy out look on things. :grin:

I have to admit im slacking over christmas,having alot of everything.

but I WILL get back to my routien on 05.01.10

HAPPY NEW YEAR \:D/

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Good stuff, but think you are trying too hard.Doing all that in one workout!

2 hours pumping weights is too long (according to popular consensus)

break it down some more

post your diet as well

happy new year

why is 2 hours too long?

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REVISED PROGRAMME 2010

MONDAY

squats

flat bench press

leg extension

sb crunches

leg curls

calf raisers

sholder press

concentration bicep curls

weighted crunches

cable triceps

back(seated w plates)

shrugs

forearm bb rolls

WEDNESDAY

powerdriver

incline bench press

decline weighted sit ups

leg extension

cable crossovers

hip flexors

decline bench press

leg curls

db curls

skull crushers

back bent over bb

sholders cable

FRIDAY

pull ups (chins)

flat bench press

leg press-low

leg extension

sb crunches

leg curls

calf raisers

backworkSSromian chair

ironcross machine-sholders

sholders front raise

bent over flys

shrugs

forearms concentrated

that looks good to me :nod: i also have an ab king-pro with 2 10kg plates clamped underneth that i do 2 sets of 25 & 1 set of 30 every week day.

i know it looks like a lot of exercisers there, but il start off only doing 3 sets of each until i feel i can do more.

Iv had over 2 weeks off training, been enjoying christmas to the max,but on wednesday 6th jan, im back into it.

IL post after wednesday to let ya know how long it took me on my first day back in the gym.

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oohhww yeeeaa,just got back from gym,first time in 2 weeks,the break has done me Good :nod: ,iv done myself that new programme which went well,only did 3 sets of 10 or 12 today just ease back into training. 8) i did everything in under 90 mins and man did i sweat :nod: ,may be all those coronas i had over christmas break,all and all im stocked that it went so well,i think iv gained some strength also. :nod:

this is my wednesday programme;

power driver

incline bench press

decline weighted sit ups

leg extension

cable cross overs

hip flexors

decline bench press

leg curls

db curls

skull crushers

back bent over bb

sholders cable.

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its friday nite & i just had a feed poched eggs on toast & a protien shake after getting home from the gym,was a good workout tonite,took me 1hour&50 mins with about 10-15 mins chit chat in that time :discussion: ,yes i have gained strength after having 2 weeks off,can tell on flat bench press where im at. :nod: this is my friday programme;

pull ups(chins)

flat bench press

leg press-low

leg extension

sb crunches

leg curls

calf raisers

backwork ss romain chair

ironcross machine(sholders)

sholders front raise

bent over flys

shrugs

forearms concentrated

just did 3 sets of 10 or 12, till i feel i can do more.except on bench,did 4 :grin: I think my testosterone levels have got back to normal after being low just over 1 month ago,thats why i feel i have gained in strength after 2 weeks off training.i will get my blood test results next that WILL confirm that. :wink:

so all is going well for now.ahhh, time to rest before i have more food.....

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yeep nather good workout tonight,took me 90 mins to do,was all good. :nod:

this is my monday programme;

squats

flat bench press

leg extension

sb crunches

leg curls

calf raisers

sholder press

concentration bicep curls

weighted crunches ss 90 degree weighted crunches

cable triceps

back (seated with plates)

shrugs

forearms bb roll

so iv completed mon wed fri workout programme,I LIKE IT,still have a couple of things il throw in there,il just wait till im up to speed.may be 1 month or so. :nod:

gym was busyer than usual tonight,alot of people just started back after christmas break.

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Hi yas peeps

wow had another good night at the gym,im loving me new programme so far,iv found that doing flat bench press mon & fri leaves me with lots of strength on wed for incline & decline bench press :nod: ,plus iv added in hammer curls to finish on,will be interesting to see how much more strength goes up in the future.

tonights workout took 1 hr 55 mins but in that time i caught up with peeps & it was funny tonight cause the fire alarm got set off somewhere in the block of buildings & we had to stand outside for 20 or so miniutes,with alarm blearing hard,3 fire trucks came but there was no fire.(false alarm). :pfft:

anyway this is wednesdays workout.

power driver

incline bench press

decline weighted situps SS weighted crunches

leg extension

hip flexors

decline bench press pb tonight :nod:

leg curls

db curls

skull crushers

back bentover bb

sholders-cable

HAMMER CURLS 8)

so did 3 sets of 10 or 12 on each.feeling good after that :wink:

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So its friday nite,last day of holidays for me cause i go back to work on monday,the best thing about work for me is eating. :grin:

any way had another mint work out tonight,added in bent arm pullovers,they were good even though it took me two hours to complete. :lol:

fridays workout programme

flat bench press

pull ups (chins)

legpress-low

leg extension

sb crunches

leg curls

calf raisers

backwork SS romain chair

iron cross machine

bent arm pull overs

shoulders front raise

bentover flys

shrugs

forearms concentrated WOOPS i did rolls dam! :doh:

yeep did 3 sets of 10 or 12 except flat bench press,4 sets :grin: .

just had fish burger, hotdog for tea :naughty: he he

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tonights workout took 1 hr 55 mins but in that time i caught up with peeps & it was funny tonight cause the fire alarm got set off somewhere in the block of buildings & we had to stand outside for 20 or so miniutes,with alarm blearing hard,3 fire trucks came but there was no fire.(false alarm).

Oh that sucks, huh! Had that happen late last year riiight in the middle of a heavy deadlift session! :doh: Had finished my last set of warmups, was preparing for the first heavy set and then... bang, fire alarm! Stood outside cooling off and wasting the warmups I did for about 10mins... just interrupts the flow of the workout eh?

Your workouts seem a tad on the long side, any reason for doing so many exercises in each session? edit - by this I mean, why not a few main compound exercises to hit the full body each session (ala 5x5 for example) as opposed to lotsa small ones? (not bagging your method at all, just curious) :)

Looks like you're training hard either way though mate, KUTGW :)

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too much aye,bloody fire alarms :pfft: ,na i dont have any method to my madness :D (workouts),thats why i did this journal.

for the last 7 months iv been doin a 3 day split & over christmas i just thought id make myself a programme that covered most body parts mon wed & friday.

I do feel that my work outs are too long but iv tried to get everything in them.

i feel i should do legs every night cause id like to see them get bigger,(they arnt overly small) for my body ,just want gains really.

my chest isnt small either,but i want to increase strength on bench,thats why i do those mon & fri,with incline& decline on wed.iv found that good for gaining strength on incline & decline.

so if you or anyone else has any help/advice on how to still get that full on pump in a shorter time id take it on board & proberly give it a go. :nod:

thanks drizzt.

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too much aye,bloody fire alarms :pfft: ,na i dont have any method to my madness :D (workouts),thats why i did this journal.

for the last 7 months iv been doin a 3 day split & over christmas i just thought id make myself a programme that covered most body parts mon wed & friday.

I do feel that my work outs are too long but iv tried to get everything in them.

i feel i should do legs every night cause id like to see them get bigger,(they arnt overly small) for my body ,just want gains really.

my chest isnt small either,but i want to increase strength on bench,thats why i do those mon & fri,with incline& decline on wed.iv found that good for gaining strength on incline & decline.

so if you or anyone else has any help/advice on how to still get that full on pump in a shorter time id take it on board & proberly give it a go. :nod:

thanks drizzt.

Fair enough mate. Is what you're currently doing working, and you don't actually mind the long sessions? If so, I'd suggest you stick to it until you find the effectiveness of your workouts beginning to wear off :nod:

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hey drizzt,

yea iv only just got in to it after havin 2 good weeks break,and yeep i think it is working for me so far mate.

il carry on doing it & i should eventualy speed things up too. :D

hoping to gain some strength & weight.

cheers

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mon 18th jan

was a hot as night in the gym tonight,i had sweat rolling off me after 4 mins on warm up bike. 8)

first day back at work today which is good cause il get back on track with eating.

this is what i ate today;

6am

oats with yoghurt

cup of coffee

protien shake

i multi vit

1 fish oil cap

7am

cup of green tea

10am

1 tuna & salad sandwich

1 hard boiled egg-runny yoke

half carrot

1kiwi fruit

1 banna

cup of green tea

12pm

rice with chickpea&beef curry

1 hard boiled egg-runny yoke

cup of green tea

3pm

1 tuna & salad sandwich

1 hardboiled egg-runny yoke

1 apple

half carrot

5pm

oats with yoghurt

530pm

1 protien shake

1 scoop super pump-250

6pm

workout

8pm

1 protien shake

vege-a-tarlie pasta with bacon veges& cream

may be somthing to snack on later. :wink:

during the day i drink 3 litres of water at work & 1 litre while workin out.

I start every work day on ab-king pro with 20 kg attached to it.

2 sets of 25

1 set of 30.

thats what i eat every week day,but for lunch i have chop chop with my rice or mince or what is leftover from tea.

for tea its normaly somthing like chicken with veges or pasta or steak.have lots of salads too.

this is mondays workout;

flat bench press

squats

leg extension

sb crunches

leg curls

calf raisers

sholder press

concentration bicep curls

weighted crunches SS decline weighted situps

cable triceps

back (seated w plates)

shrugs

forearms concentrated

so that was tonites workout programme and my diet for every working day.

8)

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wed 20th jan,

just finished another hot sweaty night in the gym,it was owsome :nod:

it took 2hrs 15 mins but in that time i spotted somone on benchpress and yeep a bit more chatting :lol: & i addeded adductors in as well,superset with leg curls.

this is wednesdays programme

powerdriver

incline benchpress

decline weighted situps SS weighted crunches

leg extension

hip flexors

decline benchpress

leg curls SS adductors :nod:

db curls

skull crushers

back bent over bb

sholders

hammer curls :wink:

hopefully il be sore tomorrow,love the pain cause then you know youve had a good workout.

but for now il REST!!!

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howdy its jan fri 22nd,

had another 2 hr workout tonight,& it was bloody hot and sweaty again,i need a shower real bad. 8)

still doing 10 or 12 reps & 3 sets of everything except flat benchpress,(4).

this is fridays programme;

flat benchpress

pull ups (chins)

leg-press low

leg extension

sb crunches

leg curls

calf raisers

backwork SS romain chair

ironcross machine(sholders)

bentarm pull overs

sholders front raise

bentover flys

shrugs

forearms (concentrated)

im likeing my programme,feeling strong & pumped all day long 8) ,

iv got sore as inner thighs after adding in adductors on wednesday,found it painful to walk the last 2 days. :boohoo: but i Do like that kind of pain. :pfft:

im gonna have a nice spa bath now to relax,but first iv got butter chicken i made last night to munch on.

:wave: ttfn

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today is 25th jan, yaaae holiday (wellington annaversary).

because its a holiday the gym was only open till 12 oclock,so i got in early(920am),& i think it made a differance strength wise not working all day first,it took 2 hours exactly but in that time i did stop & chat to a few people(you have to be social) :lol:.

on flat bench i pumped 8 at 110kg(i felt stronger),when normaly i only get 7 but sometimes get a spotter to help push 8-9.

this is mondays programme;

flat bench press :grin:

squats

leg extension

sb crunches

leg curls

calf raisers

shoulder press

concentration biceps

weighted crunches SS decline weighted sit ups

cable triceps

back (seated w plates)

shrugs

forearms bb roll

so that was another all good workout,

its a beautiful day out there today,i think il go for a blast on me bike.

8)

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today is 25th jan, yaaae holiday (wellington annaversary).

because its a holiday the gym was only open till 12 oclock,so i got in early(920am),& i think it made a differance strength wise not working all day first,it took 2 hours exactly but in that time i did stop & chat to a few people(you have to be social) :lol:.

on flat bench i pumped 8 at 110kg(i felt stronger),when normaly i only get 7 but sometimes get a spotter to help push 8-9.

this is mondays programme;

flat bench press :grin:

squats

leg extension

sb crunches

leg curls

calf raisers

shoulder press

concentration biceps

weighted crunches SS decline weighted sit ups

cable triceps

back (seated w plates)

shrugs

forearms bb roll

so that was another all good workout,

its a beautiful day out there today,i think il go for a blast on me bike.

8)

how long did that take you?

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