My workout log/Blog

[Sibolovin]

Gudday Guys, thanks for taking time to read.

I have been lifting weights at home for about 8 months (Lol no real results).

I first started of doing weights everyday for about 1 hour, no rest days between. Doing all sorts of non compound lifts. Logging results with Jefit (Android software \:D/ )

Then discovered this forum and bodybuilding.com one.

So moved on to compound lifts every 2nd day. Have done this for about 2 months. Seemed to of had no real size gain. Pretty sure cutting as calories (looking back) quite low. About a week ago my missus heard me swearing and cussing loudly in garage. She thought I had done an injury. I had discovered lost strength on bicep curl as been doing compounds only.

Have now decided to actually follow a routine not made up by me.

Have gone on to a 4 day split I found on Jefit website. As a side note normally bike to work (approx 1 hour biking there and back)

Should probably note too have moved from the office into store area picking orders. Most cartons 20kg or so. Lot of physical work.

My Garage

And a start pic of me too :pfft:

Normal diet for me Mon-Fri

6am Oats/muesli/milk/Eatme Protein powder/Creatine (Big bowl) Washed down with Coffee

9.30am Bread roll or Blt sammy (meal provided at work)

11.30am Bread roll or Blt sammy(provided at work)

3.30pm Cup of milk/oats/protein powder (sometimes banana)

6.00 if worked out day Protein powder and milk, followed by tea.

if rest day just tea.

10pm Cup of Oats/milk/protein powder before bed

Sat/sun more oats than sammies :wink:

Will post first weeks logs next. Currently in week 2 of new routine

[Shutupandsquat]

CHERRY POPPED! Now I'll read it.

[Shutupandsquat]

Okay now a constructive comment. Why are you eating less protein on rest days? That's probably your biggest fault. It's okay to have less carbs on rest days, but your protein should remain constant every single day. So have that shake before dinner or have it a couple of hours after. You eat at 6 then don't eat 'til 10, you should really be eating every 2-3 hours having about 6 or 7 meals a day. You're on the right track just a few things to fix up. I'm sure one of the other boys will go more in detail.

[Sibolovin]

First weeks log. Starting of light to get feel of routine

Monday 20/06/11 Back and Biceps

Barbell deadlift 65.0x14,85.0x8,85.0x6

Barbell Bent Over Row 45.0x3,35.0x4,35.0x6

One-Arm Dumbell Row 17.5x10,17.5x8,17.5x9 Left side seems a lot weaker than use to be

Dumbbell Bicep Curl 12.5x6,12.5x7,12.5x5

Hammer Curls 12.5x4,7.5x14,7.5x13

Barbell Curl 25.0x5,25.0x4,10.0x4 Dropped back on weights to get good form

Dumbbell Wrist Curl 7.5x15,7.5x14,7.5x14

Tuesday 21/6/11 Shoulder/Calves/abs

Dumbbell Lateral Raise 7.5x12,7.5x10,7.5x9

Dumbbell Front Raise 7.5x10,7.5x10,7.5x10

Barbell Shoulder Press 30.0x6,25.0x7,30.0x7

Standing Dumbbell Calf Raise 22.5x15,22.5x16,22.5x15 Ow haven't worked calves before they where burning at end of sets

Rocking Standing Calf Raise 30.0x20,30.0x20,30.0x22

Decline Crunch 0.0x40,0.0x40,5.0x20

Dumbbell Side Bend 10.0x15,10.0x8,10.0x15

Thursday 23/6/11 Legs

Barbell Squat 85.0x16,85.0x16,85.0x13

Leg Extensions 40.0x10,45.0x8,45.0x9

Dumbbell Lunges 20.0x12,20.0x11,20.0x7

Romanian Deadlift 45.0x10,45.0x13,45.0x12

Friday 24/6/11 Chest and tris

Barbell Bench Press 55.0x8,55.0x5,55.0x5

Dumbbell Bench Press 12.0x18,12.0x16,12.0x18

Dumbbell Incline Bench Press 12.0x15,12.0x14,12.0x15

Machine Fly 27.5x7,27.5x8,27.5x7

Seated Triceps Press 12.0x18,14.0x14,16.0x10

Dip 0.0x10,5.0x5,5.0x6

Triceps Pushdown - Rope 22.5x3,17.5x8,17.5x8

[Sibolovin]

Week 2 (currently still part way through)

Monday 27/6/11

Barbell Deadlift 65.0x14,85.0x9,90.0x6

Barbell Bent Over Row 35.0x8,35.0x6,35.0x6

One-Arm Dumbell Row 17.5x6,16.0x6,16.0x6

Dumbbell Bicep Curl 12.5x5,12.5x6,12.5x5

Hammer Curl 12.5x5,12.5x5,12.5x5

Reverse Barbell Curl 15.0x4,15.0x5,10.0x4

Dumbbell Wrist Curl 12.5x15,12.5x10,12.5x11

Tuesday 28/6/11

Dumbbell Lateral Raise 7.5x14,7.5x10,7.5x9

Dumbbell Front Raise 7.5x11,7.5x13,7.5x1

Barbell Shoulder Press 35.0x5,30.0x5,25.0x9

Standing Dumbbell Calf Raise 28.0x18,28x17,28.0x18,28x17

Rocking Standing Calf Raise 35.0x17,40.0x20,40.0x20

Decline Crunch 0x45,0x40,5.0x21,10x15

Hanging Leg Raise 0x25,0.0x16,0.0x15

Dumbbell Side Bend 16.0x15,16.0x15,16.0x15

Wednesday 28/6/11

20" Container at work Devanned myself 642 ctns average weight of 24kg. Damn ChCh weather bloomin rain/drizzle. Felt sore afterwards lol. Glad day off tonight. Snuck down to shops for additional nutrients - Tempted by Thai chicken pie (first pie in about 9 months)

Thursday 30/6/11

Woke up with sore arms from container yesterday. Tried to avoid hard work at work lol.

Barbell Squat 65.0x16,85.0x16,95.0x8,95.0x9

Leg Extensions 45.0x9,45.0x9,45.0x9,50.0x5

Dumbbell Lunges 32.5x10,32.5x6,32.5x6

Romanian Deadlift 45.0x15,50.0x15,55.0x13,55.0x11. 2nd week doing this exercise. Quite like it actually. Not entirely sure on form - feels sorta like a deadlife with less leg motion.

Friday 1/07/11

Another container at work, did about 600 ctns out of it. In the middle some heavy buggers 27.2kg each - bout 100 of em. There a killer, especially from picking up from ground level to put the last layer on pallet 1.5m up. Didnt seem to affect workout :nod:

Barbell Bench Press 55.0x7,55.0x6,55.0x5,65x3

Dumbbell Bench Press 16.5x13,16.5x13,16.5x12,16.5x11

Dumbbell Incline Bench Press 16.5x12,16.5x10,16.5x10

Machine Fly 27.5x9,27.5x8,27.5x7

Seated Triceps Press 16.5x11,16.5x10,16.5x10

Dip 0x9,0x8,10.0x3,5x5

Triceps Pushdown - Rope 17.5x8,17.5x8,17.5x7

Nice sore feeling in triceps now as type \:D/

[Sibolovin]

Okay now a constructive comment. Why are you eating less protein on rest days? That's probably your biggest fault. It's okay to have less carbs on rest days, but your protein should remain constant every single day. So have that shake before dinner or have it a couple of hours after. .

Okay just finished tea - plenty of room for shake will make up now. Thanks for reading and comments.

Started counting calories 2 months ago. (have tried to ignore now) Pretty sure ended up not eating enough from it. Want to bulk up but not get fat.

So hard to figure out maintance calories + some per week to grow and then trying to get the right % fats/carbs etc.

[Shutupandsquat]

Yeah no problem. What's your age, weight and height?

[Sibolovin]

Yeah no problem. What's your age, weight and height?

34 years old, about 68kg, 170cm. A puny lol

[Sibolovin]

Added todays workout. Leg routine. Feels somewhat lacking to be honest. Anything I could add anyone?? These chicken legs need to grow

Random thing Dumbbell lunges ->weights ached arms reason why stop reps - not from legs been exhausted.

Not entirely sure of my form in some of my lifts so far.

Tea tonight Can of tuna, some oven fries, red kidney beans (with added sauces n chillies etc) and brocolli.

Feelin peckish now hurry up chippies =P~

[Sibolovin]

Nooo been to Dr today - inguinal Hernia. Not sure what I can cant do. Will be referred to a specialist.

As long as not sore will keep lifting/eating/sleeping. Long as nothing pops out :shock:

[poos_n_wees]

Nooo been to Dr today - inguinal Hernia. Not sure what I can cant do. Will be referred to a specialist.

As long as not sore will keep lifting/eating/sleeping. Long as nothing pops out :shock:

:shock: Damn, that doesn't sound good mate. Won't heavy lifting aggravate it though? :?

[Sibolovin]

dunno, Did a container with it yesterday seemed okay. Will lift and if pain/swelling etc stop. Dr gave me clearance to work as normal so assume all good