Newbie training Journal

[Merlin]

No workout today... had more important things to do - Buy lots and lots of fireworks lol.

Yesterday was...

Legs.

Squats:

barx20

30x20

50x14

60x12

60x12

60x12

60x12

Barbell Lunges:

- I used a 10kg bar for this as I'd never done this exercise before.

x10

x10

x10

Leg Extensions:

10x20

20x14 - Added the extra 10 straight after the first set.

30x20

40x12

40x12

Leg Curls:

20x20

30x12

30x12

30x12

Don't know what it is about leg workouts but my stomach starts giving out before my legs do. Had to take a 5min break halfway through my squat sets so I wouldn't throw up mid-rep.

[Merlin]

Chest, Triceps and Calves.

Dumbbell Bench Press:

19x15

23x12

23x12

23x10

23x10

19x8

Incline Dumbbell Bench Press:

17x12

17x12

17x12

17x12

Incline Dumbbell Flys:

9x12

9x12

9x12

9x12

Dumbbell Extensions:

19x15

19x12

19x12

19x10

Tricep Pushdowns:

60x20

70x15

80x15

90x12

90x12

60x14

Standing Calf Raise:

105x12, bw x14

135x12, bw x14

135x12, bw x14

[Merlin]

Back and Biceps.

Bent-Over Rows:

20x16

40x12

40x12

40x10

40x10

Seated Cable Rows:

75x15

90x12

105x10

105x10

105x10

120x7

Seated Machine Rows:

50x20

87.5x12

87.5x12

87.5x12

87.5x12

112.5x8

112.5x8

Hammer Curls:

11x10

13x10

13x10

13x10

13x10

Preacher Machine:

22x8x3

Working out with a mate next week so he can take me through his back split. Looks pretty freggin' hearty. Something like:

- Dead lifts

- WG Pull ups

- Chin ups

- Barbell rows

- Dumbbell rows

[Merlin]

Shoulders.

Dumbbell Shoulder Press:

17x16

19x12

19x10

19x8

19x8

Seated Machine Press:

50x10

50x10

50x10

Seated Lateral Raise:

7x12

7x12

Standing Lateral Raise:

13x10

9x12

9x12

Rear Delt Raise:

7x10

7x10

Upright Rows:

50x12

50x12

54.5x12

50x12

50x12

[Merlin]

Wasn't supposed to go in today, but it was the easiest way to stay away from work drinks.

Legs.

Leg Press:

2ppsx16

3ppsx14

3ppsx14

4ppsx12

4ppsx10

4ppsx10

3ppsx10

2ppsx15

Leg Extensions:

60x14

80x12

100x10

100x9

80x8

60x10

Lying Leg Curls:

60x14

80x6 (fail)

70x12

70x10

50x14

Standing Calf Raises:

100x20

135x16

165x12

195x12

195x12, bw x20

[Merlin]

Arms.

CG Bench Press:

barx20

40x12

40x14

50x12

50x10

50x10

Overhead Dumbbell Extensions:

19x14

21x12

21x12

21x12

23x10

Tricep Pushdowns:

45x20

45x16

45x14

45x12

Preacher Machine:

22x18

27x12

22x12

16x14

Hammer Curls:

13x12

13x12

13x12

13x12

Seated Dumbbell Curls:

- First time doing this exercise so I went light. It felt great so I'll defintely be doing it more often.

9x12

9x12

[Merlin]

I had planned on doing legs today but my right knee is a bit off. I have a feeling it's from the leg extensions on Friday.

There's no pain at all. It just doesn't feel... normal. Have had to sleep with my leg bent as it feels like the knee is contracting when I keep it straight. Again, no pain... just weird. Will let it rest a bit

[Merlin]

Tonight's workout felt like a bit of a write-off. Had 5 hours sleep last night and my diet today was terrible.

Chest and Triceps.

Flat Dumbbell Bench Press:

19x14

23x12

25x8

25x8

25x8

Flat Dumbbell Flys:

9x8

9x8

11x8

11x8

Seated Chest Press:

50lbx20

87.5lbx12

100lbx8

100lbx8

100lbx8

Dumbbell Extensions:

17x12

17x12

17x12

Tricep Pushdowns:

20x20

40x16

40x12

40x10

[Merlin]

Didn't end up doing the heavy back workout. Next time...

Back and Biceps.

Seated Cable Rows:

90x14

104x12

120x10

135x8

135x8

Seated Machine Rows:

90x14

100x14

120x12

130x10

130x9

Dumbbell Rows:

19x12

21x10

23x10

25x9

25x8

Seated Dumbbell Curls:

11x9

11x8

11x8

9x8

Preacher Machine:

27.5x12

22.5x12

16.5x10

11.5x14

Lat Pull Downs:

75x12

100x12

120x12

Bit of a light workout today but felt awesome.

[Merlin]

Shoulders.

Dumbbell Shoulder Press:

15x14

17x12

17x12

17x10

17x10

17x10

Side Lateral Raise:

7x15

9x12

9x12

9x12

Upright Rows:

50x12

50x12

50x12

40x12

Rear Delt Raise:

7x12

7x12

7x12

Barbell Shrugs:

60x12

90x10

60x12

60x12

[Merlin]

Holiday is over. Back into it.

Got a bit slack with updating last year but still kept up the eats, sleep and "I lift things up and put them down".

Monday - Chest/Tri's

First time hitting the gym in a month. My arms were pretty much jelly once I'd finished my first exercise. Didn't really notice any loss in strength.... just endurance.

DB Bench

17xwarmup

25xheavier warmup

30x8

30x9

30x8

Flat BB

50x10

60x10

65x10

70x10

70x10, 60x6

Incline BB

40x12

50x10

50x10

50x10

Flat Flys

11x8

7x12

9x12

9x12

Seated Chest Press

120x8, 90xfailure x3

Tricep Pushdown

150x12x4

[Merlin]

Tuesday - Back and Biceps

Seated Machine Row

90xwarmup

120xwarmup

135xwarmup

150x8

150x8

150x8, 105x6, 60x10

Seated Cable Row

90x12

120x8

120x8

120x8

Lat Pulldown

75xwarmup

120xwarmup

135x8

135x8

135x8, 90x12, 60x6

DB Row

25x10x3

DB curl

15x10x3

Preacher machine

135x8x3

Don't laugh at my machines! In all seriousness, the rack pulls, t-bar rows, bb rows and pull ups will be back next week. Had to ease myself back into it.

Sleep has been good. 8+ hours per day.

Average about 6 meals per day. Usually as follows:

1. 4 Weetbix, 2 scoop whey.

2. Ham & cheese omelette - 4 eggs.

3. 200g chicken breast... with coat n cook! Usually with either rice or mixed veg.

4. 185g tuna, half cup rice

GYM

5. 2 scoop whey, banana

6. Whatever is on the menu

Usually getting 230-260p, 200-250c and anywhere from 50-100f.

My main goal for this year is to invest as much motivation into my diet as I do into training.

Weight: 93kgs. I have no idea how to measure body fat and the online calculators don't seem reliable. Abs are not visible.

Training status: Bulk. Will attempt a cut sometime in July or August. Never done one before so you can expect a lot of spam from me at that time.

[Merlin]

Thursday - Legs and Abs

Leg Extensions

50x15

70x15

90x15

100x15x3

70x15

50x15

Leg Press

2pps x15

3pps x12

4pps x5x10

3pps x8

Leg Extensions

50x12

60x12

60x12

Leg Curls

90x12

120x8

120x8

120x8

Standing Calf Raise

135x15

150x12

150x12

150x12

Seated Calf Raise

1 plate x12x3

Ab Crunch machine

Various weight settings x12-15x5

[Merlin]

Friday - Chest, Shoulders & Tri's

Flat BB Bench

warmed up with the bar

50xwarmup

60xwarmup

70x5x5

Incline BB Bench

40x15

50x8x3

40x10

DB Shoulder Press

19x6x3

17x8x2

Flat DB Flys

9x8x3

DB Lateral Raise

9x12x3

Tricep Pushdowns

Superset these with palm up/palm down grip

90x15, 90x8-12 x3

[Merlin]

Monday - Back and Abs

Bent-Over Rows

20xwarmup

40xwarmup

50x8-10 x5

40xfailure

Lat Pulldown

75x12

120x12

150x6 - Too much arms. Dropped weight

135x8x4

Seated Machine Row

100x12x3

Dumbbell Rows

25x10x4

Dumbbell Shrugs

25x15x3

Crunch Machine

50x15-20 x3

[Merlin]

Tuesday - Arms

Seated DB Curls

11x12

13x10

15x8

13x8

11x10

9x10

7x15

Preacher Curls

20x10x4

Preacher Machine

16x10

22x10

28x8

22x10

16x10

CG Bench Press

barx20x2

50x10x4

Tricep Pushdowns

55x12-15x5

[Merlin]

Thursday - Chest & Calves

Flat DB Bench press

19x5

25x10

30x8x4

Incline DB Bench press

23x6-8x3

Incline BB Bench press

barx20

40x10-12x2

50x8-10x3

40x10

Flat DB Flys

11x10x2

13x10

Seated Chest Press

120x8, 70x6 x3

Standing Calf Raise

150x12-15x4

120x15, bwxfailure

[Merlin]

Friday - Shoulders

DB Shoulder press

11x15

17x10x2

19x8x4

11xfailure

DB Lateral raise

7x15

9x12-15x2

11x8-10x3

Seated Shoulder press

70x8

90x8x3

[Merlin]

Saturday - Legs & Abs

Leg Press

120x12x2

160x10x3

Hack Squat

40x10

80x8

60x10x3

Leg Extensions

90x10-12x3

Lying hamstring curls

70x10-12x3

Crunches

45x12-15x3

55x10-12x3

[Merlin]

Sunday - Chest

Incline BB Bench press

60x12

65x10

70x8

75x4-6x2

Flat DB Bench press

22x12

27.5x6

25x8x2

Cable Flys

7 Sets of these with various forms. Stacks didn't have weight amount just numbered blocks.

Machine Flys

3 sets. Stacks were the same as above

Seated Chest press

2 sets, each with 3 drops. Stacks were same as above

[Merlin]

Tuesday - Back and Biceps

Bent-Over Rows

40x12

50x12

55x8-10x3

Seated Machine Rows

75x12-15x2

125x10-12x3

Lat Pulldowns

120x12-15x4

Seated Cable Rows

105x12-15x3

Seated DB Curls

13x8-10x2

11x10-12x2

9x10-12x2

7x12-15x2

Preacher Machine

38x8

33x6

27x8

22x10

16x10

11x12

[Merlin]

Going to start adding food in here from now on.

1. 5 Weetbix. Would usually have with 2 scoop whey but I'm all out.

2. Cooked up a 200g chicken breast and slapped it into burgen bread with cheese and sprouts.

3. 250g crumbed chicken breast, potato pompoms, cup of beans.

3. 185g lemon and pepper tuna, 1 sun rice quick cup

4. Tall glass of milk, 2 bananas.

5. Sausages, spuds and mixed veg

4th meal (Post-workout) would usually be 2 scoops of whey. Still waiting for my order to be delivered.

Weight: 90.8 first thing in the morning.

Wednesday - Shoulders, Traps & Calves

DB Shoulder Press

11x15

17x12

19x10

23x8

23x7

23x6

DB Side Laterals

9x12-15x4

Upright Rows

40x12

45x10

50x10

55x10x2

Machine OHP

22x12

27.5x10

33x8

44x6

27.5x12

DB Shrugs

30x12-15x3

Standing Calf Raise

135x12-15x4

[Merlin]

1. Chicken Steak x2, Mince & Cheese pie, Nippys Iced Honeycomb

2. HPLC Bar. (45g P, 7g C, 9g F)

3. 250g Crumbed Chicken Breast, Cup of beans

4. 2 Scoop whey, Banana

5. 3-4 Pieces of Hoki, Mixed veg

Food will be back on track tomorrow lol.

Thursday - Legs & Abs

Hack Squat

40x15

60x15

80x12-15

80x12-15

100x8

60x12

Leg Press

80x15

120x12

160x12-15

160x12-15

120x15

80x15

Crunch Machine

41x20

44x20

55x12-15x3

Lying Hamstring Curls

60x12x2

70x10x2

Leg Extensions

50x12

90x12

110x8-10

110x8-10

90x10

50x15

[Merlin]

1. 5 Weetbix, 2 scoop whey

2. 185g Tuna, 125g brown rice

3. 250g Crumbed chicken breast, cup of beans

4. 2 scoop whey, banana

5. 4-5 egg omelette with cheese and ham

Average daily cals are as follows - 210-230p, 150-180c, 50-100f

Somehow i'm gaining weight and the above cals are equal to what should be my maintenance cals. This suits me as I originally planned to bulk for all of 2013 anyways. I guess I'll re-adjust when gains come to a halt.

Friday - Chest and Tri's

Todays was a bit of a light workout

Flat BB Bench Press

20x20

60x12-15x4

50x12-15x2

40x12-15x2

20xfailure

Incline BB Bench Press

40x12-15x4

Incline DB Flys

11x8-10x3

9x10

Seated Chest Press

120x8, 60x8

90x8, 45x6

Pushdowns

41x25

50x15-20x3

55x8

Tricep Extensions

27x8x2

[Merlin]

Saturday - Back & Biceps

Pull ups

bwx5x5

Lat Pulldowns

105x15

120x12

135x10

150x8

150x6

100x6

75x6

Cable Pullovers

45x10

60x10

60x10

DB Rows

30x12

30x10

30x10

30x10

Seated Cable Rows

105x12

120x10

135x8

150x6

120x7

105x10

Standing...double...bicep curl?

30x10

30x9

30x10

Preacher Curls

10x10

20x10

25x8

30x7

Seated DB Curl

9x10

9x10

7x12

21's

20x1

16x1