getting fitness back journal..

[sampsonaxehammer]

Starting a journal to keep me on track as i go through times where I question the money the time the effort i put into my training so goals must be reviewed to keep me on track so decided to create a journal.

Ive been back into training for 7weeks now so need to keep the momentum up as my body starts to plateau in progress as it reaches its peak.

current Stats:

weight 88kgs

bodyfat 19.8%

height 169cms (5ft6)

years gyming:8years off and on

Goal for now is to maintain weight as im doing a clean bulk so i expect to be around 17%bf before i start to hit my cutting phase in 6 weeks time so highly doubt id get any heavier.

I train 7days 1bodypart part a day during the week but on the weekends since i have more time to kill in the gym i do two bodyparts and a bit of higher rep cutting on areas i dont wish to train with heavy weight like the midsection.

so anyhow my training split looks like this

monday;calves

tuesday:shoulders

wednesday:back

thursday:biceps

friday: triceps

saturday :quads and hamstrings

sunday:chest and abs.

I do 9sets for the bodypart on the bulk so dont stay in a gym for too long.

My goal is just to get some pics taken on stage in 12weeks anything other than that would be a bonus but the point of training really is to get my motivation back and out of the rut i slipped into.

[poos_n_wees]

My goal is just to get some pics taken on stage in 12weeks anything other than that would be a bonus but the point of training really is to get my motivation back and out of the rut i slipped into.

Choice mate, all the best with this 8)

Have you competed before?

[sampsonaxehammer]

thanks,ive competed a few times.

Today was calves so i did seated calf raises..

22.5kgs x12 reps

25kgs x10 reps

27.5kgs x8 reps

30kgs x6 reps

32.5kgs x6 reps

35kgs x6 reps

37.5kgs x6 reps

40kgs x6 reps

42.5kgs x6reps

could have gone heavier but just changing machienes as i maxed the standing heel raise machiene at 120kgs for 12reps so dont want to muck around trying to hang dumbells all over it.

shoulders tommorow..

[sampsonaxehammer]

shoulders..I was running lowish on steam today after walking a few ks for work so lifts were only slightly heavier but gave a good effort..

seated press machiene..

39kgsx14

42kgsx10

45kgs x8

49kgsx6

53kgsx4

40kgsx10

29kgsx12

upright row

72kgsx12

77kgsx8

[sampsonaxehammer]

Back today..

Dropping a few evening carbs at the moment so a little less power to spare these days..

Lat pulldown

65kgs x12

70kgsx10

73kgsx8

77kgsx6

60kgsx7

57kgsx8

52kgsx8

45kgsx12

42kgsx14

[sampsonaxehammer]

Thought id put a bit of my simple diet and training plan up for my cutting phase which is over a month away but trying to nut out my plan early and give it a little running headstart as i might slowly ease into it.

carb cycle..

reduced carbs after 3:00pm 3days

reduced calories by 25%x3days

4th day calories back to original bulk level .

might include some hydroxycut in there if i feel the need.

as for training

I will include 20mins cardio in the morning

Then at night i will do my usual heavy weights.

[sampsonaxehammer]

arms today ,my progress is slowing up ,will be taking tommorow off to check if a rest day helps also probably not getting enough sleep.

Incline alt dumbell curls

17.5kgsx14

20kgsx11

22.5kgsx9

25kgsx7

27.5x4

..............cut the workout short as the power just doesnt seem to be there.

Got some Jack3d to try probably on the weekend and my cryotest supps have run out so starting on myogenix hardcore test this weekend aswell see if that helps..

[morattigirl]

Good on ya for starting a journal dude, is awesome to use as a reference and you kinda feel like your accountable as you know people are reading it

I would say a rest day is in order too mate, it'll do ya body good! :nod:

[sampsonaxehammer]

thanks mate! yeah i like the journal thing gives me something to do on the net besides the boring email,facebook,youtube buzz.yeah probably a little over trained after my hardcore 7days get fit in 7weeks buzz so tommorow is a day off..

might post a pic on the weekend if my camera still goes..

[sampsonaxehammer]

had an easy day today so didnt take the day off..

Triceps cable pulldown with the rope.

63kgs x14

68kgsx10

73kgsx8

78kgsx6

57kgsx10

53kgsx12

47kgsx12

43kgsx12

40kgsx12

legs tommorow..

[sampsonaxehammer]

leg day today..

probably my weakest part of the body not claves but thighs as in the beginning years ago i had the false idea that id look like a dwarf like lee priest if i trained them heavy lol.

Hack squat

40kgsx16(warmup set)

80kgsx12

100kgsx10

120kgsx8

130kgsx6

150kgsx4

90kgsx10

85kgsx12

90degree legpress

75kgsx14

85kgsx13

95kgsx12

5minute rest.....

Hamstrings

Lying Leg Curl

54kgsx12

59kgsx10

64kgsx8

68kgsx8

73kgsx6

58kgsx12

53kgsx12

..........off home to relax..

[olympia]

Good going mate. How do like training 7 days per week? I wish i could do that but i need at least 2 off days a week to recover. Whats your food intake like in regards to protein/carbs/fats ?

[sampsonaxehammer]

hey mate, 7days is a little taxing on the body im just doing it as i dont really have much of a life to be honest lol so its something in the day to look foward to but i dont train for long( 9-10sets) and try to use isolatation exersizes as much as possible ,i also use deep heat on the muscles twice a week to help with recovery and sleep in on the weekend as much as possible before hitting the gym(slept untill 12 today).

As for the diet a typical meal is fairly balanced 35%protien 50%carbs 15%fats i use virgin olive oil or fish oil supps to regulate the fats or leave a few of the egg yokes or a bit of the tuna oil if needed also add a few oats if i feel like im needing fibre and use lots of black pepper to add a bit of fat burning.

[sampsonaxehammer]

chest and abs day

seated press machiene

90kgsx12

95kgsx10

100kgsx9

105kgsx8

110kgsx6

65kgsx13

65kgsx12

60kgsx10

55kgsx12

Abs

wont write what i do here as its basically all high rep 20-50reps cardio type stuff for the entire midsection including hip adduction,abduction,seated lower back,rotary torso and abs.

im in no condition to post pics but might put one up when i get my camera out just as a 'progress pic' as my bodyfat is still high on my bulk...

[sampsonaxehammer]

calves today..

to sore in the thighs to use the seated calve raise so had to use the hack squat machiene which can make the numbers look impressive but id say youd have to halve the weight to get a standing heel raise.

hacksquat macihene, heel raise using bottom of platform

130kgsx12

140kgsx10

150kgsx10

170kgsx8

190kgsx8

210kgsx7

230kgsx6

250kgsx6

270kgsx5

150kgsx12

130kgsx14

[sampsonaxehammer]

Two days off body is finally saying 'no training!' today so might keep a two day break after 5days straight training from now on to keep the training in perspective.

peace.

[sampsonaxehammer]

two days off felt good,

bodyfat is around the 19% mark as still sticking with the bulk diet untill I actually hit the cutting phase now only just over 2weeks away so weight is the same.

combining shoulders and back on thursdays and biceps and triceps on fridays now to have the permanent two days off a week.

Shoulders:

shrugs

35kgs x14

37.5kgsx12

40kgsx10

45kgsx8

50kgsx6

Seated shoulder press press

59kgsx6

63kgsx4

with the shrugs the weight was slipping out of one of my hands so might need to work on strengthening my weak grip.

Back

seated row

70kgsx12

75kgsx10

80kgsx8

85kgsx6

55kgsx14

pulldown

85kgsx6

just didnt have much steam as i do a bit of walking in my job and been doing a few lunges as im walking vacant rural land, might put 10kgs in a backpack tommorow to add some extra weight.

[morattigirl]

two days off felt good,

I reckon having 2 days off is a great idea dude, gives your body time to rest and recouporate, otherwise ya just end up gettin burnt out aye...

with the shrugs the weight was slipping out of one of my hands so might need to work on strengthening my weak grip.

Or you could buy some straps? Just out of curosity, how do you strengthen grip anyway? By just continuing to grab heavy weights and trying to hold on to them??

[TonganTerror]

shoulders..I was running lowish on steam today after walking a few ks for work so lifts were only slightly heavier but gave a good effort..

seated press machiene..

39kgsx14

42kgsx10

45kgs x8

49kgsx6

53kgsx4

40kgsx10

29kgsx12

upright row

72kgsx12

77kgsx8

these with a curl bar and no straps?????

Thats more than strong .....

[tomsammce]

shoulders..I was running lowish on steam today after walking a few ks for work so lifts were only slightly heavier but gave a good effort..

seated press machiene..

39kgsx14

42kgsx10

45kgs x8

49kgsx6

53kgsx4

40kgsx10

29kgsx12

upright row

72kgsx12

77kgsx8

these with a curl bar and no straps?????

Thats more than strong .....

big traps all tha way dawg!

[sampsonaxehammer]

thanks guys, the traps and tricpes had a head start over other body parts (except calves= genetic) when i started training due to lots of paddling around on a surfboard that hardly floated due to being bogged up after it was accidentally run over , i might be a little musclebound it those 3 areas if im not carefull to bring up the rest.

I think you can strengthen grip using those hand held grip squeese thingese I got some floating round still i think if not will look into straps??

those upright rows are with a bar but using closer grip maybe 20-30cm apart,i recently read that upright rows are bad for the rotacalf or something so changing to shrugs..

Biceps

preacher curl machiene, for some reason i cant lift much on this machiene compared to a preacher curl with a free bar i think its setup for a dude with long arms but it pumps the forearms good.

18kgs x12

21kgsx10

23kgsx8

27kgsx6

34kgsx4

18kgsx9

16kgsx7

14kgsx7

12kgsx12

Triceps pushdown machiene could have gone heavier but had to add 15kgs to this machiene so will move onto free weights nextime.

48kgsx14

56kgsx12

61kgsx11

65kgsx12

74kgsx10

50kgsx14

55kgsx12

59kgsx12

[sampsonaxehammer]

Thighs today,training hamstrings first these days to try something different.

hamstrings

Lying Leg Curls

55kgsx12

60kgsx10

65kgsx8

70kgsx8

75kgsx6

60kgsx12

55kgsx12

Lunges

15.5kgs x 6

quads

90deg leg press

85kgsx 12

95kgsx10

105kgsx8

115kgsx7

125kgsx6

80kgsx14

79kgsx20

Leg press

320kgsx2

330kgsx1

290kgsx6

Leg extention

75kgsx14

I find its best to jump into training when it gets tough or your tired ,obviously warm up and stretch is a must as to not pull anything but definately avoid seeing how you feel for the day(you wouldnt build a house depending on how you felt each day imagine what that would look like,so starting with the right momentum is best...

[sampsonaxehammer]

Had an extra large double cheese vegetarian pizza last night lol as looking in the cubbord beforehand at the tuna and sht was unbearable however back in the clean bulk now.

also including a few sips of light coconut milk as my fat supplimentation and is also great for filling up with less calories than it takes carbs to feel full so some will go into my protien shake when im on the no carb protein.

Chest..

seated press machiene

95kgsx12

100kgsx10

105kgsx9

110kgsx8

116kgsx6

70kgsx14

70kgsx12

65kgsx8

60kgsx10

100kgsx3-stuffed at this point as once ive hit my max heavy lift i try not to have any rest or just a half minute breather rather than the 1 minute on the leadup sets kinda like a drop set.

for the next half hour i did high rep midsection stuff fro 25-70reps depending on when i feel the burn in my... :shifty:

[sampsonaxehammer]

calves today..used the bar in the rack to do these so i didnt have to lift it off the ground.

i could have gone slightly heavier but my grip is too weak.

barbell calve raises using 4x2 wood to stand on for a slight dip.

120kgsx6

125kgsx6

130kgsx8

135kgsx5

140kgsx6

120kgsx10

115kgsx12

110kgsx6

changed back to proper standing calve machiene

107.5kgsx13

115kgsx12

i kinda look like i need a bit more deltoid so did a few extra weights today.

dumbell side raise

15kgsx12

17.5kgsx12

20kgsx6

cable side raise

30kgsx12

[sampsonaxehammer]

left my journal at home a few times so couldnt post what id lifted anhow back into it,staying focused on the job infront of me so will only be posting in the workout journal if anything.

Leg extention

70kgsx14

75kgsx14

80kgsx12

85kgsx11

90kgsx10

95kgsx9

80kgsx14

75kgsx20

77kgsx16

72kgsx15

hamstrings

Lying Leg curl

60kgsx14

65kgsx12

70kgsx10

75kgsx8

80kgsx6

82kgsx6

67kgsx10

67kgsx14

65kgsx14

35kgsx12-(slow up-hold for 3secs-slow down),did this rather than try 85kgs for six to save the joints and will do this more when on ,my cutting phase to save from injury.

chest tommorow..