Boostin Posted November 26, 2005 Report Share Posted November 26, 2005 The best way to keep track and stay motivated is to start this journal, also a chance to get any guidance on area's that I might be going wrong.I am looking to put on 2kg's over the next 4 weeks of December. Is this shooting too high?I have been going to the gym over the last 3 months(also for 2 years before this), 3 times per week, and have not been too happy with only putting on about 2kg's. I believe that my diet is the problem, I try to stick to it 100%, but I do fall off it at times.I currently weigh about 71kg, and am hoping to get to about 73 - 74 over the 4 weeks.I have changed some things in my diet, like changing to Tuna and Rice for meals 2 and 4. I have attached it for expert help and analysis. Also looking for something to add to the almonds in my last meal, not sure what though?I am going to be doing a Upper/Lower body split, 3 times per week. So Monday - Upper Wendsday - Lower Friday - Upper, then switch the next week. I will be doing 1 warm up set, then 3 working sets, and then a superset for each muscle group.EG: BB Bench - 12x 8x 6x 6x - Fly's 8xWill start on Monday, so will post up my first workout and what I have eaten then !4 Weeks.xls Quote Link to comment Share on other sites More sharing options...
Growth Posted November 26, 2005 Report Share Posted November 26, 2005 2 kilos in 2 years and three months????Well its good to see youve got the initiative to make a journal and ask people for their thoughts and support.I would guess that the main reason you havent been gaining weight is simply because you havent been eating enough. I dont see anything wrong with the diet. Its a good base to start with. Dont get caught not adjusting it as the weeks go by though, i know your goal is short term but in the long term you are going to have to make adjustments to your diet all the time, depending on wither you are losing weight, maintaining, gaining, or gaining too fast.To put on 2 kilos in a month isnt out of the ordinary, just be aware that it will not be pure muscle.Its good to see you have got a goos short term goal. Do you also have a longer term goal, say 10 kilos in 6 months or something?The workout idea seems good to. If you stick to this program i will be surprised if you cant gain weight. Quote Link to comment Share on other sites More sharing options...
deegee Posted November 26, 2005 Report Share Posted November 26, 2005 It is not unreasonable to put on 2 kgs in 4 weeks very attainable I would say, and with the right food most of it could be quality. As growth said I think your diet has been to blame in the past. Quote Link to comment Share on other sites More sharing options...
Boostin Posted November 26, 2005 Author Report Share Posted November 26, 2005 The last 3 months I have been to the gym without missing a workout, trying to stick to my diet, being fairly dedicated.The 2 years before that I have been going to the gym, but have had broken collar bones, moving across the ditch, etc etc. I have got up to 75kgs, and that it the highest I have been.I am heading over to Sydney for 2 weeks over new years, so that is why this is only a 4 week journal, when I get back I will setup at 4 month journal, looking to get to 80 - 85 kg. Quote Link to comment Share on other sites More sharing options...
Growth Posted November 26, 2005 Report Share Posted November 26, 2005 Sounds like you have really got some good enthusiasm going now mate. Good luck with your goals. Quote Link to comment Share on other sites More sharing options...
jono Posted November 26, 2005 Report Share Posted November 26, 2005 best of luck with your goals man.. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 26, 2005 Report Share Posted November 26, 2005 I think your diet looks pretty good. The only thing that jumps out at me is the post-workout shake - 23g of protein really isn't enough. Post workout is the time you want to be floading your body with protein, so I'd double that serve, at least.As for the last meal, it really doesn't matter - just add in a source of carbs and protein just as you have for the other meals.Good on you for starting a journal. I'll watch your progress with interest. Quote Link to comment Share on other sites More sharing options...
Boostin Posted November 28, 2005 Author Report Share Posted November 28, 2005 Lower BodySquats12 x 2010 x 406 x 506 x 50Leg Ext12 x 16510 x 165Standing Calf Raises (+120kg's)12 x 1010 x 409 x 827 x 100Seated Calf raises10 x 40Seated Leg Curls12 x 1510 x 309 x 306 x 35Lying Leg Curls10 x 21Crunch Machine (Ab's)12 x 1510 x 256 x 30Leg Raises1012None of my weights include the bar (not sure if its normal to include it or not ?). And I am fairly sure the machine weights are in Kg's, but not 100%...but then I wonder if I would be able to do 165 leg ext ??? :shock: All in all it was a good workout, now that I am 100% focused on my 4 week goal, and with the supersets my workout was intense. I need to work on my Squats, currently I can bench as much as I can squat, but I don't want to put the weight up at the expense of form. I currently go past parallel, but no quiet rock bottom.Already looking forward to lower body again on Friday, even though my quads were burning just walking up the stairs. Quote Link to comment Share on other sites More sharing options...
jono Posted November 28, 2005 Report Share Posted November 28, 2005 Lower BodySquats12 x 2010 x 406 x 256 x 25Leg Ext12 x 16510 x 165Standing Calf Raises (+120kg's)12 x 1010 x 409 x 827 x 100Seated Calf raises10 x 40Seated Leg Curls12 x 1510 x 309 x 306 x 35Lying Leg Curls10 x 21Crunch Machine (Ab's)12 x 1510 x 256 x 30Leg Raises1012None of my weights include the bar (not sure if its normal to include it or not ?). And I am fairly sure the machine weights are in Kg's, but not 100%...but then I wonder if I would be able to do 165 leg ext ??? :shock: All in all it was a good workout, now that I am 100% focused on my 4 week goal, and with the supersets my workout was intense. I need to work on my Squats, currently I can bench as much as I can squat, but I don't want to put the weight up at the expense of form. I currently go past parallel, but no quiet rock bottom.Already looking forward to lower body again on Friday, even though my quads were burning just walking up the stairs.keep hitting those squats man. deep squats are your friend. Quote Link to comment Share on other sites More sharing options...
Boostin Posted November 28, 2005 Author Report Share Posted November 28, 2005 thanks jono.Just looked at what I wrote, when I write it in my notepad I only write per side, so the last 2 squats should be 50 x 6 Quote Link to comment Share on other sites More sharing options...
Growth Posted November 28, 2005 Report Share Posted November 28, 2005 Looks like a good leg workout there mate. Nice! Quote Link to comment Share on other sites More sharing options...
deegee Posted November 28, 2005 Report Share Posted November 28, 2005 looks good there, work hard eat big you will get the gains you want Quote Link to comment Share on other sites More sharing options...
Boostin Posted November 30, 2005 Author Report Share Posted November 30, 2005 Upper Body TodayBB Bench12 x 208 x 408 x 506 x 50Pec Deck8 x 120DB Shoulder Press12 x 128 x 177 x 196 x 19Side Raises8 x 6Push Downs12 x 1210 x 188 x 247 x 24Assisted Dips11 x 54Wide Grip Pulldowns12 x 488 x 607 x 606 x 60Close Grip Cable Row12 x 42Barbell Curl10 x 108 x 206 x 206 x 20Seated DB Curl9 x 9All DB's are per side, some of the supersets need to go up, just have not done them before so know I know what weight to use. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted November 30, 2005 Report Share Posted November 30, 2005 At first I thought that looked like you did 6 kgs x 50 in your Bench. I'm weird today.What was your volume like during those 3 weeks (as well as 3 years) ? Quote Link to comment Share on other sites More sharing options...
Boostin Posted November 30, 2005 Author Report Share Posted November 30, 2005 I have never done 50 x 6 before For the last 3 months I have been doing a Push/Pull split. Mon - Chest, Tri's, Shoulders. Wed - Lower Body + Abs. Fri - Back and Bi'sI have been doing 3 exercises per body part, with 3 working sets per exercise. Eg:ChestBB Bench12 x 10 x 6 x 6 xPec Deck12 x 10 x 6 x 6 xDB Bench8 x 6 x 6 xBefore this I have done different things, including when I first started I did what I'm doing now, and after that I have done one body part per day etc. (I hope this makes sense) Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 2, 2005 Author Report Share Posted December 2, 2005 Firday's WorkoutLower BodySquats 12 x 1010 x 40 6 x 55 6 x 55 Leg Ext 12 x 195 Standing Calf Raises (+120kg's) 11 x 58 8 x 100 8 x 1008 x 100 Seated Calf raises 8 x 35 Seated Leg Curls 12 x 20 8 x 35 6 x 356 x 35 Lying Leg Curls 10 x 21 Crunch Machine (Ab's) 12 x 15 9 x 30 6 x 35 Leg Raises 12 12 Made a slight increase on things, was a good workout, felt good. Quote Link to comment Share on other sites More sharing options...
jono Posted December 2, 2005 Report Share Posted December 2, 2005 keep the workouts coming along man Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 5, 2005 Author Report Share Posted December 5, 2005 DB Bench Press12 x 1210 x 228 x 298 x 29 I wanted to go up to 34, but I could only find one dumbell!!!Pec Deck12 x 120DB Shoulder Press12 x 128 x 177 x 195 x 19Side raises10 x 6Pull Downs12 x 1210 x 188 x 247 x 24CG Bench Press12 x bar7 x 20Wide Grip Pull down12 x 4210 x 548 x 606 x 60Seated Cable Row (close grip)9 x 54BB Curl12 x 108 x 207 x 206 x 20Seated DB Curl7 x 12Some exercises have increased, and I loved the CG Bench, really worked the Tri's. Quote Link to comment Share on other sites More sharing options...
Growth Posted December 6, 2005 Report Share Posted December 6, 2005 Nice workout there bud. Good to see your really knuckling down and nutting out the workouts. Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 6, 2005 Author Report Share Posted December 6, 2005 Thanks, will do Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 8, 2005 Author Report Share Posted December 8, 2005 Wednesday's Workout Lower Body Squats 12 x 20 10 x 40 5 x 605 x 50 Leg Ext 12 x 195 10 x 150Standing Calf Raises (+120kg's) 12 x 58 8 x 100 8 x 100 8 x 100 Seated Calf raises 8 x 40Seated Leg Curls 12 x 20 8 x 35 8 x 35 7 x 35 Lying Leg Curls 10 x 21 Crunch Machine (Ab's) 12 x 15 9 x 30 6 x 35 Leg Raises 12 12 Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 10, 2005 Author Report Share Posted December 10, 2005 Friday's WorkoutBB Bench Press 12 x 208 x 40 4 x 60 7 x 50Pec Deck 8 x 135 DB Shoulder Press 12 x 12 10 x 17 8 x 19 6 x 22 Side raises 12 x 6CG Bench Press 12 x bar 10 x 108 x 206 x 30Pull Downs 6 x 24Assisted Dips12 x 48 Wide Grip Pull down 12 x 54 10 x 54 8 x 60 Seated Cable Row (close grip) 10 x 54 7 x 60BB Curl 12 x 10 8 x 20 8 x 20 7 x 20 Seated DB Curl 8 x 12 I was really happy with this workout, I had increases on EVERYTHING. Also really happy about getting to 60 on the BB Bench, has been a long time since I was last there.Also I the CG Bench, when the weight goes up I get a funny feeling in my left elbow, not really a pain, just kind of pressure/un-comfortable type feeling, I think my form is right, but I only just started this exercise, any ideas anyone ? Quote Link to comment Share on other sites More sharing options...
jono Posted December 10, 2005 Report Share Posted December 10, 2005 nice work on the gains man. if it feels funny, its probably not good. so use light weight and play with your form till its solid Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 14, 2005 Author Report Share Posted December 14, 2005 Monday's WrokoutLower Body Squats 15 x Bar 10 x 406 x 604 x 60 Leg Ext 12 x 195 8 x 195 Standing Calf Raises (+120kg's) 12 x 70 10 x 70 8 x 100 8 x 100 Seated Calf raises 7 x 40 Seated Leg Curls 12 x 20 8 x 35 8 x 35 6 x 40 Lying Leg Curls 10 x 21 Crunch Machine (Ab's) 12 x 15 10 x 30 5 x 4020 x SitupsLeg Raises 12x12xSome gains there, not as many as I would like. Hopefully on Friday there will be some more! Quote Link to comment Share on other sites More sharing options...
Boostin Posted December 14, 2005 Author Report Share Posted December 14, 2005 Wednesdays workoutBB Bench Press 16 x Bar8 x 40 5 x 60 7 x 505 x 50 Pec Deck 6 x 135 DB Shoulder Press 12 x 12 8 x 19 6 x 22 6 x 22 Side raises 8 x 8 CG Bench Press 12 x bar 10 x 10 6 x 30 Pull Downs 8 x 24 6 x 24Wide Grip Pull down 12 x 48 8 x 60 8 x 60 Seated Cable Row (close grip) 8 x 60 6 x 60 BB Curl 12 x 10 8 x 20 5 x 25 Seated DB Curl 8 x 12 8 x 12Again, some gains, but would like to get more next time! Quote Link to comment Share on other sites More sharing options...
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