Thg getting serious

[Thg]

Ok so I've decided to commit to making a journal now to keep myself honest with my diet and track my workouts

Stats:

Weight 101kg

Height 195cm

Age 20

Goals:

Bench 100kgs for 10reps

Get below 100kg, 97-95 would be ideal

Squat 200kgs

Diet (ideal day)

Breakfast 1 banana (don't really do breakfast lol)

Snack apple

Lunch big can of tuna

Snack boiled egg, just the white

Pre-workout baroca preformance

Post-workout horleys ripped factors, banana/ apple

Dinner whatever mum cooks :grin:

Please feel free to comment, any input would be highly valued.

Cheers

[Thg]

Sunday- Shoulders

Db shoulder press

7x35kg

6x35kg

7x35kg

6x35kg

Standing lateral shoulder raises

4sets of 6reps at 17.5kgs

Wide grip standing row

8x60kg

6x60kg

8x60kg

6x60kg

Felt really strong throughout the workout only needed a small spot on my last rep of the last set of the db shoulder press so I was stoked. Wanted to do triceps today as well but as I started my weighted dips i felt my left pec go at the bottom, so I called it a day there (last time that happened I pushed on and messed my peck up for a month so didn't want to risk it).

All in all a good workout considering the hangover and the pec

[Thg]

Monday- Triceps and cardio

Triceps

Tricep dips

12reps bodyweight (warmup)

10reps 20kg db + bw (warmup)

4sets of 6reps at 32.5kg db + bw

French press

4sets of 6reps at 45kg

Skull crushers

6reps at 47kg

3sets of 6 reps at 42kg

Cardio

50mins on treadmill 12.5 gradient, 6.5 speed

Happy with the workout felt pretty strong throughout was disappointed in the skull crushers though almost failed on the last rep of the first set but hey you can't win em all.

[groovy]

Good on you for starting a new journal. And good tricep strength man.

Just a suggestion about the bugger all FOOD you eat man. Lots more protein is required. Others probably have better input .

I weigh 20kgs less than you and i eat a lot more than you do.

Good luck.

[Thg]

Thanks Groovy

I'm not that keen to increase my food intake at the moment I'm trying to get below 100 and i've already lost around 9kgs from it and my strength has been going up as has my musce mass.

Cheers agian for the feedback

[Thg]

Tuesday- upper and mid back

Wide-arm pull-ups

10reps with bodyweight +5kg (a new pb :grin: )

8reps with bw +5kg

Close-grip pull-ups

6reps with bw +15kg

6reps with bw +15kg

Wide-grip lat pull downs

6reps at 100kg

6reps at 100kg

8reps at 100kg

6reps at 103kg

Bent over two-arm row with bb

4sets of 6 t 70kgs

One-arm bent over row

2sets of 8 at 45kg (another pb :grin: )

2sets of 6 at 45kg (couldn't reach the 7th with good form)

Really happy with todays workout I've never done ten weighted wide arm pull ups so that really made my day :grin:

[PeterDolan]

Mate, your diet needs a major change. I don't even count 100g of protein and it looks like you are getting trace amounts of fats

[Thg]

Cool any suggestions for changes? And what do you mean by trace amounts of fats?

[Shutupandsquat]

Cool any suggestions for changes? And what do you mean by trace amounts of fats?

He pretty much just means EAT WAY MORE. You may be wanting to get under 100 kg but you'll just lose muscle with what you're eating. Just gain muscle and put yourself way over 100kg. You'll be happier with your body when you have more muscle mass instead of being skinny. MOAR MEETS AND MOAR FATZ!

[Thg]

Haha ok thanks guys I'll definitely will up my food intake, cheers for the advice I'll put a new diet up when I work it out.

Wednesday- Legs (dead lift session) + Abs

Warmup- biked to the gym about 1.5km + 10reps at 80kg dead lift then 10 at 100kg

Dead lifts

6reps at 160kg

6reps at 170kg

6reps at 160kg

6reps at 160kg

Leg press + Calf press superset

4sets of 6reps at 250kg for both exercises

Legs on swiss ball crunches

3sets of 30reps

Legs on swiss ball curl ups

3sets of 20reps

Swiss ball side bends

3sets of 20reps

(All abs done as a mega-set)

Felt pretty good today had a pretty decent feed during the day before I hit the gym up, had a bit more energy because of it too (thanks again Peter and Shutupandsquat )

[PeterDolan]

And what do you mean by trace amounts of fats?

Aside from the can of tuna, you are getting minute amounts from other foods from not fat sources. I'd start by adding in 1-2 whole eggs and maybe 1/4 cup almonds somewhere else. You need to up your protein intake, I'd start by consuming anywhere from 1-1.5g per lb of lean muscle mass. I'd get rid of the fruit for things such as rice and oats since you are wanting to cut, this means you will need to up your vege intake to supply vitamins and minerals. I'd try get around 150-200g of carbs, although since I don't know you, these numbers are all hear say, this is your opportunity to look this all up and learn some valuable information for the future.

Hope this helps mate, good luck

[Thg]

Thanks Peter I'll get right on it

Thursday- Cardio

50 tredmill 6.5speed 12.5% incline

Friday- rest day

Was being lazy :oops:

Saturday- Chest

Db chest press

4sets of 6reps at 50kg db each hand

Machine incline chest press (uses plates)

4sets of 6reps at 60kgs each hand

Standing cable fly cross overs

4sets of 6reps at 38kgs each hand

Sunday- Cardio + circut

50 tredmill 6.5speed 12.5% incline

Circut 12 exercises 3times with 3min rest

Good end of the week workouts minus the lazy Friday lol

[newbb]

Fully agree with peter on this, you need to take a good look at ur diet.

meal 1 banana? meal 2 apple? meal 3 can of tuna? meal 4 boiled egg? if ate like this id fade away to nothing lol. MORE MACRONUTRIENTS!!

[Thg]

Monday- Shoulders _ Triceps

Shoulders

(Used machine as big queue for the chair)

Machine shoulder press (uses plates)

4sets of 6reps at 50kg each hand

Seated behind neck press

4sets of 6reps at 65kg

Upright wide grip rows

4sets of 8reps at 60kg

Triceps

Dips

3sets of 6reps at Bw +32.5kg

8reps at Bw +32.5kg (pb)

French press

10reps of 45kg (pb)

3sets of 6reps at 50kg (pbs :grin: )

Skull crushers

4sets of 6reps at 37kg (absolutely shattered here)

Was stoked with the increased strength had an awesome session :grin:

[Thg]

Wednesday- Upper and mid back + abbs

Wide arm pull ups

2sets of 8reps at Bw +7.5kg (pb)

2sets of 6reps at Bw + 20kg

Wide arm lat pull down

2sets of 6reps at 100kg

2sets of 8reps at 100kg

Seated rows

3sets of 12 at 100kg

Bent over rows, super set with lying pull ups to failure

2sets of 12 at 70kg

1sets of 12 at 60kg

Abbs

Kind of like an over arm crunch with legs at 90 degrees, leaving and then picking a swiss ball off legs at the top of each crunch lol (old rowing exrcise )

50reps

Legs on swiss ball crunches

50reps

Cable crunches

3sets of 15reps at 84kg

Straight leg raises with straight arms on parrell bars

3sets of 20reps

Was a good workout stoked with the increase on the wide arm pull ups, I've been trying to increase them for ages. Abbs were an absolute killer. Oh and changed to higher reps on the mid back exercises because I'm thinking of getting back into rowing.

[Thg]

Thursday- Legs

Warm Up- Biked to the gym plus some light deads too

Deadlift

1set of 6reps at 180kg

3sets of 6reps at 170kg

Leg press super setted with calf press

Leg press

4sets of 8reps at 250kg

Calf press

4sets of 8reps at 250kg

Never pushed myself that hard at the gym so stoked with the deadlifts I can see why everyone does them so much fun :grin:

[Thg]

Friday- Chest

Push ups to warm up

Db chest press

6reps at 50kg each hand (needed a huge spot)

3sets of 6 reps at 45kg each hand

Machine incline press (plates)

4sets of 6reps at 55kg each side

Db flat bench flys

3sets of 6reps at 27.5kg each hand

So weak from deadlifts and boy was the back hurting couldn't even manage the cardio session on sat. Very sad about the weak day.

Sunday 29/5- shoulders + Triceps

Shoulders

Db shoulder press

4sets of 6reps at 35kg

Plate lateral raises

4sets of 6reps at 15kg each hand (pb almost able to keep the plates in line with the arms for all reps)

Wide grip upright bb rows

4sets of 8reps at 60kg

Tris

Dips

4sets of 6reps at 35kg+ bw (stoked )

French press

4sets of 6reps at 50kg

Skullcrushers

4sets of 6reps at 47kg

Oh and abbs for good measure to lol

Good session was happy with it

[Thg]

Tuesday 31/4- Upper and mid back

Upper

Wide-grip pull ups

2sets of 8reps BW+ 10kg

Close-grip pull ups

2sets of 6reps at BW+ 20kg

Wide-grip lat pull downs

4sets of 6reps at 100kg

Mid

Seated row

3sets of 12reps of 96kg

Bent over row

3sets of 12reps at 80kg

Monster abb session to finish it off along with some pleasant impact training on the abbs.

[Thg]

I'm looking to get back into squating now, really want to get as much strength gains with as little mass gain as possible, any advice?

I currently deep squat 80-90kg for 12reps if that helps

Cheers

[Thg]

So I've been mega slack in posting last weeks workouts uni assignments took up all other time bar working out lol

Anyway starting deep squating today and was quite surprised with my lifts as I haven't done them for an age

Tuesday 7/06

Work: about a 4km training run with the run4it crew at Greenhithe school

Workout: Legs (squats)

Deep squats (trying out the 5x5 spilt courtesy of shut up and squat and mike27)

6x60

5x100

1x140 (just thought I'd try it out )

5x120

5x120

5x120

5x110

5x110

Machine calf raises

4sets of 6reps at 220kg

Leg press

5x5 at 270

Was absolutely dead after the workout today but really enjoyed the 5x5 split, I think I'll use a longer rest between sets next time though was average on 2.5mins I think.

Thanks agian to mike27 and shutupandsquat