Newbie training Journal

[Merlin]

Yesterday was a rest day as my entire back was still a bit tender from Saturdays workout.

Eats have been a bit fail since friday. Have run out of food and money. Pay day tomorrow, however!

1. 5 Weetbix, 2 scoop whey

2. Chicken Schnitzel, rice.

3. Chicken schnitzel..... and a peanut slab lol

4. 2 Scoop whey

5. Diced, crumbed chicken breast, rice and mixed veg

Todays training will be shoulders. Will post up later.

Tuesday - Shoulders

Seated Overhead Press

22x15

27.5x12

33x10

38.5x8

44x6

44x6

DB Shoulder Press

17x12

19x12

21x10

23x8

23x7

23x6

15x12

DB Side Laterals

13x12, 7x8 x3 - 3 sets. Dropped weight once per set.

Upright Rows

45x15

50x12

55x10

60x8

60x8

Machine OHP

27.5x6, 22x6, 16x8

[Merlin]

Alright. Just got paid.. I like food.

1. McDonalds - Meatlovers burger thing combo, x2 sausage n egg mcmuffins.

2. Up&Go Energize 350ml x2, Curry Chicken pie, White choc cookie time cookie.

3. Protein shake

4. Cooked chook from the supermarket.

5. Maybe another protein shake before bed.

I'll just look at today as a cheat day..

Will post up my leg workout later today.

Wednesday - Quads

Hacksquat

40x10

60x10

60x10

60x10

60x10

60x10

DB Lunges

11x12

13x10

15x10

15x10

15x10

Leg Extensions

70x12

90x10

90x10

90x10

70x12

50x16

70x10

70x10

Crunch machine

45x20

55x20

55x20

55x20

[Merlin]

Thursday - Chest & Tri's

Flat BB Bench Press

20x20

50x14

70x5

75x5

75x5

70x5

50x12

20x20

Flat DB Bench Press

21x12

23x10

25x8

25x8

25x8, 15x6

Flat DB Flys

13x8

13x8

13x8, 9x6

Pushdowns

40x20

45x14

50x10

55x8

60x8, 50x8, 40x6, 30x6, 20x10

[Merlin]

Friday - Back

Lat Pulldowns

105x15

120x10

135x12

150x8

165x8

165x6, 135x9, 105x6

Machine Rows

105x15

120x15

150x8

150x8

150x8

DB Rows

30x10

35x10

35x10

35x10

BB Shrugs

60x15-20x5

[Merlin]

Had a break for a week. Started back yesterday.

Monday - Back & Biceps

Seated Cable Rows

105x15

135x15

150x10

165x8

165x8, 135x6, 105x12

Seated Machine Rows

120x12

135x10

135x10

135x10

Bent Over Rows

20x15

40x12

50x10

50x10

40x14

40x14

40x12

Lat Pulldowns

105x12

120x10

135x8

135x8, 105x8, 75x12

Seated DB Curls

11x12

11x12

13x10

13x10

7xfailure

DB Shrugs

35x15-20x3

[Merlin]

Meal 1: 5 Weetbix, 1 scoop whey, banana

Meal 2: 185g Tuna, 125g brown rice

Meal 3: 2 scoop whey, nutri-grain cereal bar

Meal 4: 300g chicken schnitzel, 2 cup beans

Meal 5 (Post w/o): 2 scoop whey

Meal 6: Beef strog, rice

Tuesday - Shoulders

DB Shoulder Press

15x15

19x10

23x9

23x8

23x8, 11x6

DB Side Raise

11x10-12, 7xfailure

11x10-12, 7xfailure

11x10-12, 7xfailure

Seated OHP

22x10

27.5x8

33x6

40x6

33x8

27.5x8

Upright Rows

40x15

45x12

50x10

55x8

55x8, 45x8, 35x6

[Merlin]

Meal 1: 6 Weetbix, Banana, 2 Scoop Whey

Meal 2: 200g Steak, 3 boiled eggs

Meal 3: 185g Tuna, 125g Brown rice

Meal 4: 200g Steak, Cup of beans, 125g Brown rice

Meal 5 (Post W/O): 2 Scoop Whey

Meal 6: Groceries tonight so will probably grab a cooked chicken and some rolls.

Wednesday - Legs

Hack Squat

40x15

60x12

80x12

100x10

80x10

60x8

40x12

Leg Press

80x15

120x10

160x8

160x8

160x8

Leg Extensions

70x12

90x12

100x8

90x10

90x10

70x10

50x11

Lying Hamstring Curls

70x10

70x10

70x10

Seated Calf Raise

1 plate x12

2 plate x12x3

[Merlin]

Meal 1: Nutri-Grain Cereal Bar, 2 Scoop Whey.

Meal 2: 200g Steak, Cup of beans

Meal 3: 350-400g Chicken Breast, 125g Brown Rice

Meal 4: 2 Scoop Whey, Cheese Slice Sammich (It's been too long)

Meal 5: Fish, Mixed Veg, Potatoes

Meal 6: Tub of Cottage Cheese.

Thursday - Chest

Flat DB Bench Press

17x15

23x12

30x10

35x5

30x8

30x8

30x8

Incline BB Bench Press

40x12

50x10

50x10

50x10

40x10

Seated Chest Press

22x12

33x12

44x12

50x12, 44x8, 33x8, 22x6

Flat DB Flys

9x10

11x10

11x10

11x10

[Merlin]

Meal 1: 5 Weetbix, 2 Scoop whey

Meal 2: 185g Tuna, 125g Brown Rice

Meal 3: 2 Up & Go's, Pack of grainwaves (lol)

Meal 4: 2 Scoop Whey, 2 Cheese slice sammiches

Meal 5: 500g Crumbed Schnitzel, Cup of beans

Friday - Arms

Seated DB Curls

9x18

13x15

17x8

17x8

15x8, 11x6, 7x10

Preacher Machine

33x10

33x10

33x10, 22x8, 11x8

CG Bench Press

barx20

40x12

50x12

50x12

50x12

Tricep Extension Machine

33x8

33x8

33x8, 11x20

Tricep Pushdowns

50x12-15

50x12-15

50x12-15

BB 21s

20x1x3

[Merlin]

Meal 1: 2 Steak and Cheese savouries, 2 scoop whey

Meal 2: 185g tuna, 125g rice

Meal 3: 200g Chicken breast, 125g rice

Meal 4: 200g Chicken breast, 125g rice

Meal 5: 2 scoop whey, 2 banana's

Meal 6: Chicken nibbles, beans, rice

Monday - Back and Biceps

Seated Cable Rows

105x12

135x12

150x10

165x8

165x8, 135x6, 105x6

Lat Pulldowns

105x12

120x12

135x10

150x8

150x8

150x8, 105x6, 60x6

Seated Machine Rows

125x12

135x12

135x12

135x12

DB Shrugs

23x15-20x3

Seated DB Curls

11x12-15x3

Preacher machine

33x8, 22x6, 11x6

33x8, 22x6, 11x6

[Merlin]

Meal 1: Chicken classic - Double chicken/double cheese sub from Subway

Meal 2: 185g Tuna, 125g Rice

Meal 3: 2 Scoop Whey

Meal 4: 2 Scoop Whey, 2 pieces of burgen toast with pb. (Post w/o)

Meal 5: Burrito's

Tuesday - Shoulders

Seated DB Shoulder Press

11x15

19x12

23x8

23x8

23x8, 11x6

Seated OHP

33x10

38.5x8

44x6

44x6

44x6, 22x8

Lateral Raise

13x10, 7x10

13x10, 7x10

13x10, 7x10

Rear Delt Flys

- First time I've used this machine. It's a bit awkward. Think i'll stick with the DB's.

22x8

27.5x8

22x8

[Merlin]

Meal 1: 5 Weetbix, 2 Scoop Whey

Meal 2: 200g Chicken Breast, Cup of Green Beans

Meal 3: 200g Chicken Breast, Cup of Green Beans

Meal 4: 2 Banana's, 2 Scoop Whey

Meal 5: 2 Pork Chops, Chips, Half Cup Green Beans

Wednesday - Rest day

[maccaz]

hey mate i would count your calories for a few days and see what you're sitting at, protein looks okay but cals could be a bit low because of the low carb/fat.

[Merlin]

Still experimenting with Cals at this stage bro.

With the above diet I'm gaining weight (Which seems to go against what all of these online calculators advise)

Hence the 7-8kg's I've put on in the past 6-7 months.

Once the weight stops going up with this particular diet I intend to lean down and track my macro's with a calculated diet e.g. - Nice amount of fats, carbs and protein.

[Merlin]

Meal 1: 2 Sausage McMuffins, 2 Hasbrowns, Med coke

Meal 2: 200g Chicken Breast, Cup of Beans

Meal 3: 2 Vanilla Energize Up & Go's

Meal 4: 2 Scoop Whey, 2 Banana's

Meal 5: Dinner is undecided.

Thursday - Chest

Flat BB Bench Press

barx20

barx20

50x10

70x10

70x8

70x8

50x12

Flat DB Bench Press

25x12

25x12

25x12

Flat DB Flys

9x10

11x10

13x10

13x10

Seated Chest Press

50x8, 33x6, 22x6

50x8, 33x6, 22x6

[Merlin]

Meal 1: 6 Weetbix, 2 Scoop Whey

Meal 2: 250g Chicken Breast, Half Cup of Rice, Cup of beans

Meal 3: 2 Pieces of Burgen toast with Peanut Butter, 2 Scoop Whey, Banana

Meal 4: 400g Chicken Breast, 300g Baked Oven Chips, 2 Fried Eggs

Friday - Rest day

[Merlin]

Meal 1: 2 toasted burgen with peanut butter, 1 scoop whey

Meal 2: 5 weetbix, 2 scoop whey

Meal 3: 350g chicken schnitzel, cup of beans

Meal 4: 200g chicken breast, cup of beans

Meal 5: Undecided

Saturday - Arms

Seated DB Curls

13x15

15x10

15x10

15x9

Preacher Curls

25x10

30x8

30x8

30x8

25x8

20x10

Preacher Machine

27.5x8, 16x6, 11x8

33x8, 22x6, 11x6

33x8, 22x6, 11x9

DB Extensions

17x15

21x12

25x10

25x10

25x10

Closegrip Bench

barx20

40x15

50x12

60x10

60x10

60x10

Tricep Extension machine

22x25

27.5x14

33x12, 22x10

[Merlin]

Meal 1: Scrambled Eggs (5), 2 pieces of Burgen, 1 tomato

Meal 2: 5 Weetbix, 1 Scoop whey

Meal 3: 250g Chicken Breast, Cup of Beans

Meal 4: 250g Chicken Breast, Cup of Beans

Meal 5: Some kind of curry

Sunday - Rest day

[Athena]

While 6-7 kgs sounds good for weight gain, what if it's 4-5 kgs of fat, and only 2kgs of muscle? I've never understood dirty bulks ... especially when one isn't tracking BF%. But I'm in the dark as to your ultimate goals.

[Merlin]

While 6-7 kgs sounds good for weight gain, what if it's 4-5 kgs of fat, and only 2kgs of muscle? I've never understood dirty bulks ... especially when one isn't tracking BF%. But I'm in the dark as to your ultimate goals.

It probably is 4-5kgs of fat lol.

I have no plans to compete and I'm in no rush to look "Ripped". I just enjoy getting in the zone and lifting weights... I also like food too much to make my diet completely clean lol.

Like I said previously though.. I'll probably get a bit more strict with food when I stop seeing strength and size gains.

[Athena]

It probably is 4-5kgs of fat lol.

I have no plans to compete and I'm in no rush to look "Ripped". I just enjoy getting in the zone and lifting weights... I also like food too much to make my diet completely clean lol.

Like I said previously though.. I'll probably get a bit more strict with food when I stop seeing strength and size gains.

it's all good. it's quite refreshing to hear honesty instead of a bunch of overblown b.s. keep it up -- the training, the instinctive eating, and the honesty.

[Merlin]

Ran out of whey! Will be ordering a few things later this week. Definitely need to buy some straps as I want to start doing heavy deads and shrugs.

Meal 1: 6 Weetbix

Meal 2: 250g Chicken Breast, Cup of Beans

Meal 3: 185g Tuna, Cup of Rice

Meal 4: 250g Chicken Breast, Cup of Beans

Meal 5: Spag Bol

Monday - Back

Machine Rows

105x15

120x12

135x10

150x8-10

150x8-10

150x8-10

Seated Cable Rows

120x12-15

120x12-15

120x12-15

Bent-Over Rows

40x15

50x12

60x9

60x9

65x8

65x8

DB Rows

25x12-15

25x12-15

25x12-15

Wide Grip Pulldown

105x10

120x10

135x8

150x6, 105x6, 60x9

Straight-Arm Pulldown

60x10

70x10

80x8

90x8

90x7

[Merlin]

Meal 1: 6 Weetbix

Meal 2: 250g Chicken Breast, Cup of Beans

Meal 3: 185g Tuna, Cup of Rice

Meal 4: 250g Chicken Breast, Cup of Beans

Meal 5: Hoki, Broccoli, Oven Fries

Tuesday - Shoulders

DB Shoulder Press

11x15

17x15

23x6-8

23x6-8

23x6-8

23x6-8

Side Laterals

9x12

11x12

13x8-12

13x8-12

13x8-12, 7x10

Seated OHP

22x10

33x8

33x8

33x8

Rear Delt Flys

7x10

9x10

9x10

9x10

BB Shrugs

50x15

70x12-15

70x12-15

70x12-15

50x12-15

[Merlin]

Meal 1: 6 Weetbix

Meal 2: 350g Chicken Breast, Cup of Beans, 2 Topper Cordon Bleu's, Iced Choc Nippys.

Meal 3: 185g Tuna, Cup of Rice

Meal 4: 200 Chicken Breast, Cup of Beans

Meal 5: Risotto with a stupid amount of chicken thrown in

Will post up my Leg workout later on. Might try throwing in Deads on my leg day.

Wednesday - Lower Body

Deadlifts

60x10

80x10

90x5

110x5

110x5

110x5

- Buying some gloves this weekend. Deadlifts will now be a regular.

Leg Extensions

50x15

80x15

90x15

110x10

130x8

130x8

130x8

Leg Press

80x20

120x12

160x12

200x10

200x10

200x10

80x15

Lying Hamstring Curls

60x10

70x8

80x8

60x8

Standing Calf Raise

105x20

150x15

195x12, bwx10

195x10, bwx10

Seated Calf Raise

1px15x2

2px10x2

Crunch Machine

40x30

50x20

50x20

50x20

[Merlin]

Meal 1: My beautiful missus bought me a birthday breakfast that consisted of - 3 Sausage McMuffins, 2 Hashbrowns and a coke lol.

Meal 2: 300g Chicken Breast, Cup of Beans

Meal 3: 300g Chicken Breast, Cup of Beans

Meal 4: KFC! (Birthday dinner)

Meal 5: 2 Scoop Whey before bed (Whey arrived today)

Will post up chest workout later today.

Thursday - Chest

Flat BB Bench Press

60x10

70x10

75x8

80x5

80x5

80x5

70x10

60x10

Incline BB Bench Press

60x6 (Too heavy, had to drop weight)

50x10

55x8

55x8

55x8

Seated Chest Press

55x8, 33x8, 22x6

55x8, 33x6, 22x6

Flat DB Flys

11x10

11x10

9x10

Pec Dec

40x10x2