justhell Posted December 30, 2009 Report Share Posted December 30, 2009 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. ,then after loosing the gut & toning up i dont seem to gain much weight. 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 ROUTINEsquats x 3 setscalf raisers x 3leg exstensions x 3leg curls x 3bench press x 4bar dips x 3 x 12db triceps x 3db biceps x 3cable pull downs (sholders) x 3pec fold in machine x 3cable rows (back) x 3bb bent rows x 3bb forearm rolls x 3This 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 WORKOUTMonday wednesday friday4min bike(warm up) 4 min bike 4 min bikesquats x4 flat bench press x 5 pull ups x 3leg ext x 4 incline bench x4 ironcross(sholders)x4sb crunches x 3 x 25 cablexovers,ss,sb pressup4. bent arm pull ovas x 4leg curl x 4 incline weighted sit up x3.backwork,ss roman chair4adducter x 4 decline bench press x 4 seated back row mac ww 4leg press x 4 concentrated biceps x4 sholderpress mach x 4hip flex x 3 cable biceps x 4 sholder front raise x 4cable triceps,ss,bench dips4.hammercurlx3of4weights.bentova flys x 4calf raises x 5 shrugsthats 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 upssquats powerdriver legpress-lowleg exten flat bench press leg extenleg curls decline weighted situps leg curlssb crunches leg extens decline bench presscalf raisers leg curls calf raisersincline bench press cable cross overs backwork,ss,romanchairsholder press hip flexors sholder-pull downsconcentration biceps db curls sholder front raiseweighted crunches bar dips bent over flysdb triceps skull crushers ironcross machine-sholdersback(seated w weights) back-bentova bb concentrated forearms fore arms-bb rolls hammer curls sb crunchesSO 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 & 15most recent, bottom of page 19,88ish KGs FUBU 1 Quote Link to comment Share on other sites More sharing options...
justhell Posted December 30, 2009 Author Report Share Posted December 30, 2009 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: Quote Link to comment Share on other sites More sharing options...
Grover Posted December 30, 2009 Report Share Posted December 30, 2009 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 morepost your diet as wellhappy new year Quote Link to comment Share on other sites More sharing options...
justhell Posted December 30, 2009 Author Report Share Posted December 30, 2009 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 morepost your diet as wellhappy new yearthanks 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/ Quote Link to comment Share on other sites More sharing options...
rose Posted December 30, 2009 Report Share Posted December 30, 2009 Formatting sorted for others to read. The Formatting Fairy THIS IS MY NEW PROGRAMME FOR 2010MONDAYsquatsleg extenleg curlssb crunchescalf raisersincline bench presssholder pressconcentration bicepsweighted crunchesdb tricepsback(seated w weights)fore arms-bb rollsWEDNESDAYpowerdriverflat bench pressdecline weighted situpsleg extensleg curlscable cross overship flexorsdb curlsbar dipsskull crushersback-bentova bbhammer curlsFRIDAYpull upslegpress-lowleg extenleg curlsdecline bench presscalf raisersbackwork,ss,romanchairsholder-pull downssholder front raisebent over flysironcross machine-sholdersconcentrated forearmssb crunches Quote Link to comment Share on other sites More sharing options...
justhell Posted December 30, 2009 Author Report Share Posted December 30, 2009 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 primoNEWS YEARS NITE & say thanks to the formatting fairy. :-D Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 30, 2009 Report Share Posted December 30, 2009 lol.good job rose...I thought he was doing ALL those exercises monday, wednesday and friday! Quote Link to comment Share on other sites More sharing options...
justhell Posted December 30, 2009 Author Report Share Posted December 30, 2009 THIS HAS BEEN MY CUTTING UP DIET6amhalf cup of oats with yoghurtcup of coffeewhey protien shake with water1 multi vit1fish oil7amcup of green tea10am1 ham & tomato sandwichhalf carrot1 hardboiled egg1 banana1 kiwi fruit12pmhalf cup brown rice with chop chop1orange1 apple1 hardboiled eggcup green tea3pm1 ham & tomato sandwichhalf carrot1 apple1 hardboiled egg1cup green tea5pmhalf cup oats with yoghurt530pm training day1 scoop super pumpwhey protien shake with waterworkout830pmwhey protien shake with water9ishbrown rice with butter chicken or somthing similarim 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 05.01.10HAPPY NEW YEAR \:D/ Quote Link to comment Share on other sites More sharing options...
Beef Posted December 30, 2009 Report Share Posted December 30, 2009 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 morepost your diet as wellhappy new yearwhy is 2 hours too long? Quote Link to comment Share on other sites More sharing options...
justhell Posted January 3, 2010 Author Report Share Posted January 3, 2010 REVISED PROGRAMME 2010MONDAYsquatsflat bench pressleg extensionsb crunchesleg curlscalf raiserssholder pressconcentration bicep curlsweighted crunchescable tricepsback(seated w plates)shrugsforearm bb rollsWEDNESDAYpowerdriverincline bench pressdecline weighted sit upsleg extensioncable crossovership flexorsdecline bench pressleg curlsdb curlsskull crushersback bent over bbsholders cableFRIDAYpull ups (chins)flat bench pressleg press-lowleg extensionsb crunchesleg curlscalf raisersbackworkSSromian chairironcross machine-sholderssholders front raisebent over flysshrugsforearms concentratedthat 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. Quote Link to comment Share on other sites More sharing options...
justhell Posted January 6, 2010 Author Report Share Posted January 6, 2010 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 driverincline bench pressdecline weighted sit upsleg extensioncable cross overship flexorsdecline bench pressleg curlsdb curlsskull crushersback bent over bbsholders cable. Quote Link to comment Share on other sites More sharing options...
justhell Posted January 8, 2010 Author Report Share Posted January 8, 2010 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 pressleg press-lowleg extensionsb crunchesleg curlscalf raisersbackwork ss romain chairironcross machine(sholders)sholders front raisebent over flysshrugsforearms concentratedjust 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..... Quote Link to comment Share on other sites More sharing options...
justhell Posted January 11, 2010 Author Report Share Posted January 11, 2010 yeep nather good workout tonight,took me 90 mins to do,was all good. :nod: this is my monday programme;squatsflat bench pressleg extensionsb crunchesleg curlscalf raiserssholder pressconcentration bicep curlsweighted crunches ss 90 degree weighted crunchescable tricepsback (seated with plates)shrugsforearms bb rollso 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. Quote Link to comment Share on other sites More sharing options...
justhell Posted January 13, 2010 Author Report Share Posted January 13, 2010 Hi yas peepswow 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 driverincline bench pressdecline weighted situps SS weighted crunchesleg extensionhip flexorsdecline bench press pb tonight :nod: leg curlsdb curlsskull crushersback bentover bbsholders-cableHAMMER CURLS 8) so did 3 sets of 10 or 12 on each.feeling good after that :wink: Quote Link to comment Share on other sites More sharing options...
justhell Posted January 15, 2010 Author Report Share Posted January 15, 2010 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. fridays workout programmeflat bench presspull ups (chins)legpress-lowleg extensionsb crunchesleg curlscalf raisersbackwork SS romain chairiron cross machinebent arm pull oversshoulders front raisebentover flysshrugsforearms 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 Quote Link to comment Share on other sites More sharing options...
drizzt Posted January 15, 2010 Report Share Posted January 15, 2010 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 Quote Link to comment Share on other sites More sharing options...
justhell Posted January 15, 2010 Author Report Share Posted January 15, 2010 too much aye,bloody fire alarms :pfft: ,na i dont have any method to my madness (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. Quote Link to comment Share on other sites More sharing options...
drizzt Posted January 16, 2010 Report Share Posted January 16, 2010 too much aye,bloody fire alarms :pfft: ,na i dont have any method to my madness (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: Quote Link to comment Share on other sites More sharing options...
justhell Posted January 16, 2010 Author Report Share Posted January 16, 2010 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. hoping to gain some strength & weight.cheers Quote Link to comment Share on other sites More sharing options...
justhell Posted January 18, 2010 Author Report Share Posted January 18, 2010 mon 18th janwas 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;6amoats with yoghurtcup of coffee protien shakei multi vit1 fish oil cap7amcup of green tea10am1 tuna & salad sandwich1 hard boiled egg-runny yokehalf carrot 1kiwi fruit 1 bannacup of green tea12pmrice with chickpea&beef curry1 hard boiled egg-runny yokecup of green tea3pm1 tuna & salad sandwich1 hardboiled egg-runny yoke1 applehalf carrot5pmoats with yoghurt530pm1 protien shake1 scoop super pump-2506pm workout8pm1 protien shakevege-a-tarlie pasta with bacon veges& creammay 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 251 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 presssquatsleg extensionsb crunchesleg curlscalf raiserssholder pressconcentration bicep curlsweighted crunches SS decline weighted situpscable tricepsback (seated w plates)shrugsforearms concentratedso that was tonites workout programme and my diet for every working day. 8) Quote Link to comment Share on other sites More sharing options...
justhell Posted January 20, 2010 Author Report Share Posted January 20, 2010 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 & i addeded adductors in as well,superset with leg curls.this is wednesdays programmepowerdriverincline benchpressdecline weighted situps SS weighted crunchesleg extensionhip flexorsdecline benchpressleg curls SS adductors :nod: db curlsskull crushersback bent over bbsholdershammer curls :wink: hopefully il be sore tomorrow,love the pain cause then you know youve had a good workout.but for now il REST!!! Quote Link to comment Share on other sites More sharing options...
justhell Posted January 22, 2010 Author Report Share Posted January 22, 2010 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 benchpresspull ups (chins)leg-press lowleg extensionsb crunchesleg curlscalf raisersbackwork SS romain chairironcross machine(sholders)bentarm pull overssholders front raisebentover flysshrugsforearms (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 Quote Link to comment Share on other sites More sharing options...
justhell Posted January 24, 2010 Author Report Share Posted January 24, 2010 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) .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: squatsleg extensionsb crunchesleg curlscalf raisersshoulder pressconcentration bicepsweighted crunches SS decline weighted sit upscable tricepsback (seated w plates)shrugsforearms bb rollso that was another all good workout,its a beautiful day out there today,i think il go for a blast on me bike. 8) Quote Link to comment Share on other sites More sharing options...
Beef Posted January 24, 2010 Report Share Posted January 24, 2010 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) .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: squatsleg extensionsb crunchesleg curlscalf raisersshoulder pressconcentration bicepsweighted crunches SS decline weighted sit upscable tricepsback (seated w plates)shrugsforearms bb rollso 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? Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted January 24, 2010 Report Share Posted January 24, 2010 where are you at with your test levels atm bro? Quote Link to comment Share on other sites More sharing options...
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