Tibbam

[tibbam]

End of my first week and time to start a journal.

Start: 94.4 @ 27.7% bf

End Of Week 1: 92.6 @ 26.5%bf

Finally managing to settle into 5 meals a day.

Training

Monday - AM Abs and ~20 min cardio

Monday - PM 45mins of light cardio

Tuesday - PM

DB Shoulder Press 4x8

One arm DB Rows 4x8

Lateral DB raises 3X10

Seated cable row 4 x 10

Dips 3x10

Alt DB curls 3x10

Wednesday - AM Abs and ~20 min cardio

Wednesday - PM 45mins of light cardio

Thursday - PM

Incline DB press 4x8

Chinups 4x8

Flat DB press 3x12

Lat pulldowns 3x12

tricep pushdowns 3x15

standing barbell curls 3x15

Friday - AM Abs and ~20 min cardio

Friday - PM 45mins of light cardio

Saturday

Squats 4x8

lunges 4x8

leg curls 3x13

leg extensions 3x12

calf raises 3x15

Sunday - 45 mins very light cardio

Ready to smash Week 2

8)

[tibbam]

Incline DB press 4x8 (19.5,19.5,19.5,22.5) last set failed on 8

Chin ups 4x8 (2 sets body weight , 2 sets weight assisted)

Flat DB press 4x8 (19.5,22.5,19.5,22.5) last set failed on 8

Lat pulldowns 3x10 (105,105,105)

Cable tricep push down 3x10 (60,60,60)

Standing barbell curls 3x8 (34,34,34)

Finished off with 1/2 hr cardio

Felt a lot stronger compared with last week. Haven't managed to do unassisted chin ups for almost 5 years so that in itself was an achievement.

ABS tomorrow!

[tibbam]

Saturday

Legs,legs,legs

Completed my standard leg routine. I am starting to become accustomed to it. Managed to do 5x8 of each exercise. Managed to get through 6x8 for square however.

Squats: 80kg

Lunges: 40kg

Leg curls: 90 (lbs I think)

Leg extensions: 90 (lbs too)

Calf raises: 90 (lbs?)

Legs felt like jelly afterwards and stiff as he'll this morning ( I must be doing something right).

Thanks for the advice everyone on training legs. Will change my routine to cater for legs twice a week concentrating on deadlifts and squats for a few weeks to see how that goes.

Cardio today - gonna keep going for 1000 calories.

[tibbam]

Well end of week 2 and I have made some pretty good gains (I think at least) and would appreciate some feedback on my numbers.

Just a quick recap on my measurements etc>

Height - 178cm

Start:

Weight - 94.4kg

Body Fat % - 27.7%

Current

Weight - 92.6kg

Body fat % - 25.5%

In the past two weeks I have made the following gains in size:

Chest: +5%

Waist: -2.9%

Arms: +5.1%

Shoulders: +5.2%

Forearms: +3%

Neck: +1.2%

Hips: 0%

Thighs: +0.8%

Calves: -1.2%

Overall I am pretty pleased with the results (except for claves perhaps - but that could be attributed to loss of fat?). one thing that I am pretty please about is the fact that my weight has remained the same comared with the end of week 1 but my bodyfat % has dropped by about 1% (lean muscle mass )

I will be posting pics every 2 weeks from now on to keep track.

Once again, comments on results so far would be much appreciated.

Cheers

[tibbam]

Started off with 10 minutes on the elliptical trainer for warmup

Incline DB press 5x8 (19.5,22.5,22.5,22.5,22.5)

-Much better than last week. Felt good after the first set, increased weight and managed to get through 4 more sets

Chin ups 4x8 (3 sets body weight , 1 sets weight assisted)

- An improvement here too. managed to get an extra set in unassisted

Flat DB press 4x8 (22.5,22.5,22.5.5,22.5) last set failed on 6

- Struggled a bit here. Although slightly more weight than last week.

Lat pulldowns 4x10 (105,105,105, 105)

-An improvement here too. Was able to get in an additional set. Will have to go heavier next week

Cable tricep push down 4x10 (60,60,60,60) Last set failed on 8

- Managed to get in an extra set over last week before failure

Standing barbell curls 3x8 (34,34,34)

-No improvement here

Finished off with 1/2 hr cardio (elliptical trainer again)

Overall felt good today and was able to make improvements on last week.

Absolutely wiped out now. Dinner then off to bed

[tibbam]

Time to change it up a bit. I've lost a few kgs and come down a few % in body fat, but I have found that overall my strength is lacking. I am going to focus on compound exercises for the next while and see that that goes.

Today was my first day:

MORNING:

45 minutes of cardio before work (500 calories burned)

EVENING:

10 minutes of cardio

squats 5x5 @ 50kg

Benchptess 5x5 @ 30kg

Barbell rows 5x5 @35kg

Finished off with 3x30 incline situps and another 20 minutes of cardio

Weights do seem ridiculously light but I am focussing on technique

I aim to increase weight by approx 7.5 kg per week

Lets see how this goes

[tibbam]

Once again working on strength

10 Mins cardio

Squats 5X5 @ 55kg

Press 5X5 @ 10kg

Deadlift 5x5 @ 40 kg

Finished off with 10 minutes of cardio.

I have found that even though I am not lifting heavy weights, intense focus on form and technique provides a better workout than poor form with heavy weights (yeah I know that all over the forum there is emphasis on form and technique but you have to experience it yourself to truly appreciate how important it is)

Dropped another kg since my weigh in on Tuesday - now down to 91kg. BF% next week.

[tibbam]

Managed to increase weight on all exercises

Cardio 10 min

Squats 60kg 5x5

Bench press 40kg 5x5

Barbell Rows 40kg 5x5

Situps 3x30

Current weight 91.1kg (will take BF% tomorrow)

Really enjoying the new routine. Can both see and feel a difference - especially quads (squat, squat squat).

[tibbam]

Weigh in today: 90.8kg BF% 24.9 (dropping every week)

10 min cardio

Squats 70kg 5x5

Press 20kg 5x5

Deadlift 80kg 5x5

Situps 3x30

Will post photos next week

[tibbam]

10 min cardio

Squats 72.5kg 5x5

Bench press 42.5kg 5x5

Barbell row 42.5kg 5x5

Sit-ups 3x35

Once again improvements all round. Felt pretty good today didnt even notice the additional weight added. Starting to see a visible difference in my quads.

[tibbam]

10 min cardio

Squats 75kg 5x5

Press 22.5kg 5x5

Deadlift 85kg 5x5

Situps 3x30

[tibbam]

Yesterday:

5km run

Today:

10 min cardio

Squats 75.5kg 5x5

Bench press 45kg 5x5

Barbell row 45kg 5x5

Sit-ups 3x35