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Newbie training Journal

Merlin

By Merlin
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Merlin

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Meal 1: 5 Weetbix, 4 Fish Oil Tablets, 1 Multi (50.25c, 5f, 9p)

Meal 2: 300g Chicken Breast, Cup of Beans (16c, 9f, 60p)

Meal 3: 2 Scoop Whey (18c, 4f, 48p)

Meal 4: 300g Chicken Breast, Cup of Beans (16c, 9f, 60p)

Meal 5: Homemade Hamburgers (Rough guess: 60c, 40f, 40p)

Meal 6: 2 Scoop Whey (18c, 4f, 48p)

Carbs: 178.25g - 713

Fat: 71g - 639

Protein: 265g - 1060

Total Cals: 2412

Tried counting my cals for the day as you can see above. Just a quick practice run for when I eventually decide to lean down and lose some bodyfat.

Rest day today and I definitely need it. My body is shattered

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Merlin Member

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Not going to bother posting up todays eats because it was terrible lol.

Monday - Back & Biceps

Seated Machine Rows

105lb x15

125lb x15

150lb x12

162.5lb x10

175lb x8

175lb x8

175lb x8

Wide-Grip Pulldown

120lb x12

135lb x12

150lb x10

165lb x8

165lb x7

180lb x6

165lb x6, 120lb x6

T-Bar Rows

20kg x12

40kg x10

40kg x10

40kg x10

Straight-Arm Pulldown

50lb x10

60lb x10

70lb x10

80lb x10

Seated DB Curls

13kg x12

15kg x10

17kg x8

17kg x8

17kg x8

Preacher Machine

33kg xfailure

22kg xfailure

11kg xfailure

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Meal 1: 5 Weetbix, 1 Scoop Whey, 4 Fish Oil, 1 Multi

Meal 2: 200g Chicken Breast, 170g Green Beans

Meal 3: 220g Lean Beef Mince, 170g Green Beans

Meal 4: 185g Tuna, Cup of Rice

Meal 5: 2 Scoop Whey

Meal 6: Pork Chops, Oven Fries, Broccoli

Tuesday - Chest

Flat BB Bench Press

60kg x12

70kg x10

75kg x8

80kg x6

85kgx1

90kgx1

95kgx0

70kgx10

Incline BB Bench Press

50kg x10

55kg x8

60kg x8

65kg x8, 50x10

Incline DB Flys

13kg x6

11kg x8

9kg x10

Seated Chest Press

60kg x8, 40kg x6, 20kg x8

60kg x6, 40kg x4, 20kg x7

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Chest and Back are thoroughly smashed. New pre-workout I got is damn awesome. Rest day or leg day today...

Meal 1: Sausage Roll, Cordon Bleu, Iced Choc Nippy's \:D/

Meal 2: 300g Chicken Breast, 150g Beans, 4 Fish Oil tabs, 1 Multi

Meal 3: 200g Lean Beef Mince, 200g Beans

Meal 4: 185g Tuna, 1 Scoop Whey

Meal 5: 2 Scoopy Whey

Meal 6: Undecided

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Ended up resting yesterday. Today will be Legs

Meal 1: 5 Weetbix, 1 Scoop Whey

Meal 2: 230g Rump, 150g Green Beans, 4 Fish Oil caps, 1 Multi

Meal 3: 230g Rump, 150g Green Beans

Meal 4: 185g Tuna

Meal 5: 2 Scoop Whey

Meal 6: Chicken Nibbles, Rice

Legs didn't happen... shoulders did. Will do legs tomorrow lol

Thursday -Shoulders & Traps

DB Shoulder Press

11kg x20

17kg x12

23kg x8

25kg x6

25kg x4

23kg x8

Seated OHP

33kg x10

38.5kg x8

44kg x8, 22kg x6

44kg x6, 22kgx6

Side Laterals

15kg x10, 9kg x8

15kg x8, 9kg x10

9kg x12

Rear Delt Raise

7kg x10

9kg x10

9kg x10

BB Shrugs

60kg x20

60kg x20

60kg x20

60kg x20

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Meal 1: 5 Weetbix, 2 Scoop Whey, 4 Fish Oil caps, 1 Multi

Meal 2: 230g Rump, 170g Green Beans

Meal 3: 185 Tuna

Meal 4: 2 Scoop Whey

Meal 5: 250g Chicken Breast, Cup of Rice

Meal 6: Some left over chicken nibbles

Friday - Legs

Leg Extensions

90lbs x20

110lbs x12

130lbs x10

150lbs x8

150lbs x8, 70lbs x10

Lying Hamstring Curls

50lbs x20

60lbs x12

70lbs x12

80lbs x8

80lbs x8

Hack Squats

40kg x20

60kg x12

80kg x10

80kg x10

80kg x10, 60kg x10

Leg Press

80kg x20

120kg x15

160kg x12

200kg x10

200kg x10

120kg x20

Standing Calf Raise

135lbs x20, bw x10

135lbs x17, bw x10

135lbs x12

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Fasted training on 2 scoops of Super Pump... crazy.

Saturday - Arms

Seated DB Curls

13kg x12

15kg x10

17kg x8

17kg x8

17kg x8

W-Bar Preacher Curls

- Used the narrow grip on this exercise. Lovin' it.

20kg x10

30kg x8

30kg x8

25kg x10

DB Hammer Curls

15kg x12

17kg x9

19kg x7

19kg x6

19kg x6

CG Bench Press

20kg x20

50kg x12

60kg x10

65kg x8

65kg x8

DB Extensions

21kg x12

25kg x10

25kg x10

25kg x10

Tricep Pushdowns

30kg x20

30kg x15

30kg x15

30kg x15

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Meal 1: 5 Weetbix, 2 Scoop Whey, 4 Fish Oil tabs, 1 Multi

Meal 2: 230g Rump Steak, 150g Green Beans

Meal 3: 185 Tuna

Meal 4: 2 Scoop Whey

Meal 5: 200g Crumbed Chicken Breast, Broccoli, Chips

Back didn't happen... ended up doing chest and tri's. Went a bit lighter as the last 2 chest workouts got quite heavy.

Tuesday - Chest and Triceps

Flat DB Bench Press

17kgs x20

25kgs x10

25kgs x10

25kgs x10

25kgs x10

25kgs x10

Seated Chest Press

55kgs x10

55kgs x10

55kgs x10

55kgs x10, 22kgs x6

Tricep Pushdowns - Palms up/palms down

32kgs x20, 32kgs x10

32kgs x18, 32kgs x10

32kgs x15, 32kgs x8

Flat BB Bench Press

- Tried something a bit different with this today. Wider grip and a 3 second pause before pushing. In hindsight... I probably should've done this before I taxed my tri's. Ahh well, next time.

20kgs x12

60kgs x10

60kgs x9

60kgs x7

50kgs x10

Seated Tricep Extensions

22kgs x20

22kgs x18

22kgs x18

22kgs x15

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Wednesday - Back and Biceps

Underhand Lat Pulldowns

105lbs x15

135lbs x12

165lbs x8

165lbs x8, 105lbs x6, 75lbs x6

T-Bar Rows

20kgs x20

40kgs x12

50kgs x10

50kgs x10

50kgs x10

DB Rows

25kgs x12

30kgs x10

30kgs x10

30kgs x10

Straight Arm Pulldowns superset with Widegrip Pulldowns

45lbs x12, 105lbs x8-12

45lbs x12, 105lbs x8-12

45lbs x12, 105lbs x8-12

Preacher Curls

30kgs x10

30kgs x8

30kgs x6

30kgs x6

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Meal 1: 7 Weetbix, 1 Scoop Whey, 4 Fish Oil caps, 1 Multi

Meal 2: 2 Scoop Whey

Meal 3: 185g Tuna, 250g Brown Rice

Meal 4: 2 Scoop Whey

Meal 5: Burgers... and not just any kind of burgers. Burgers with Angel Bay patties. Mmmm mm.

Thursday - Legs

Leg Extensions:

90lbs x15

110lbs x12

130lbs x10

150lbs x8

130lbs x9

110lbs x10

90lbs x16

Lying Hamstring Curls

60lbs x12

70lbs x10

80lbs x8

80lbs x8

70lbs x9

60lbs x9

Leg Press

80kgs x20

120kgs x18

160kgs x15

200kgs x12

200kgs x8

200kgs x8

160kgs x10

120kgs x15

Seated Calf Raise

40kgs x12-15

40kgs x12-15

40kgs x12-15

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Meal 1: 4 Weetbix, 2 Scoop Whey, 4 Fish Oil caps, 1 Multi

Meal 2: 200g Chicken Breast, and a leftover burger from last night.

Meal 3: 185g Tuna, 125g Brown Rice

Meal 4: 2 Scoop Whey

Meal 5: 200g Chicken Breast, 150g Green Beans.

Friday - Shoulders & Traps

Seated DB Shoulder Press

17kgs x12

21kgs x10

25kgs x8

25kgs x6

25kgs x3(fail), 23kgs x5

Side Laterals

9kgs x15

11kgs x12

13kgs x10

13kgs x10

11kgs x10, 7kgs x12

Rear Delt Raise superset with Plate front raise

9kgs x10, 15kgs x10

9kgs x10, 15kgs x10

Rear Delt Fly machine

18kgs x12

22kgs x10

22kgs x10

22kgs x10

BB Shrugs

60kgs x15-20

60kgs x15-20

60kgs x15-20

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Monday - Chest

Flat DB Bench Press

17kgs x12

25kgs x10

30kgs x8

35kgs x6

30kgs x8

30kgs x8

Flat DB Flys

15kgs x8

11kgs x10

9kgs x12

7kgs x20

Seated Chest Press

33kgs x12

44kgs x12

55kgs x10

60kgs x8, 44kgs x6, 22kgs x8

Incline BB Bench Press

20kgs x21 (7, 7, 7)

50kgs x10

55kgs x8

60kgs x6

55kgs x8

Incline DB Flys

9kgs x10

9kgs x10

9kgs x10

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Tuesday - Back

Widegrip Pulldowns

100lbs x20

135lbs x12

150lbs x10

165lbs x8

165lbs x8

165lbs x8

Bent Over Rows

50kgs x15

60kgs x12

70kgs x10

70kgs x8

70kgs x8

50kgs x12

T-Bar Rows

20kgs x12

40kgs x10

40kgs x10

40kgs x10

Straight-Arm Pulldowns

27.5kgs x10

32kgs x10

32kgs x10

32kgs x10

DB Rows

25kgs x10

30kgs x10

30kgs x10

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Thursday - Shoulders

Military Press

- First time doing this in.. months. Feels a lot smoother than DB's so I think it might become a staple for a while.

20kgs x15

30kgs x12

35kgs x10

40kgs x8

40kgs x8

40kgs x8

35kgs x7

30kgs x10

DB Side Laterals

9kgs x15

11kgs x12

13kgs x10

13kgs x10, 7kgs x10

Cable Side Laterals - Single Arm

9kgs x10

9kgs x10

9kgs x10

DB Front Raises

9kgs x10

9kgs x10

9kgs x10

Face Pulls

32.5kgs x10

45kgs x10

45kgs x10

45kgs x10

Rear Delt Flys

27.5kgs x10

27.5kgs x10

27.5kgs x10

BB Shrugs

60kgs x20

80kgs x12

80kgs x12

80kgs x12

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Friday - Arms

Incline DB Curls

13kgs x12

15kgs x8

15kgs x8

15kgs x8

11kgs x8

11kgs x8

BB Curl 21's

20kgs x1

20kgs x1

20kgs x1

Close-Grip Bench Press

20kgs x20

50kgs x10

60kgs x8

65kgs x6

65kgs x6

65kgs x6

DB Hammer Curls

17kgs x10

17kgs x10

17kgs x10

17kgs x10

- Super saiyan forearm pump with these. Super slow with a 2 second pause at contraction.

Rope Pushdowns

45kgs x20

45kgs x18

45kgs x12

45kgs x10

Tricep Pushdowns - Palms up superset palms down

32kgs x15, 32kgs x10

32kgs x18, 32kgs x7

32kgs x10, 32kgs x8

Looking forward to a fasted pre-workout high leg workout tomorrow morning.

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Saturday - Legs

Hack Squats

40kgs x20

80kgs x10

100kgs x8

100kgs x6

100kgs x6

80kgs x8

Leg Press

80kgs x10

120kgs x10

160kgs x10

200kgs x10

200kgs x10

120kgs x20

SLDL's

20kgs x10

50kgs x10

60kgs x10

60kgs x10

60kgs x10

Leg Extensions

70lbs x10

70lbs x10

70lbs x10

Was going to do some calf work but had a stinging pain in my left leg whenever I extended, so decided to end it here.

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Bit of a poor effort today and I put that down to my shitty diet the past week. So... defrosting 2kgs of chicken breast to prepare my meals for the rest of the week.

Tuesday - Chest and Tri's

Flat DB Bench Press

19kgs x12

25kgs x12

30kgs x10

30kgs x10

30kgs x10

30kgs x10

Incline BB Bench Press

20kgs x15

50kgs x12

55kgs x10

60kgs x8

60kgs x8

60kgs x8

50kgs x10

Incline DB Flys

11kgs x10

11kgs x10

11kgs x10

Over Head DB Extensions

25kgs x10

25kgs x10

25kgs x10

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Wednesday - Back and Biceps

Wide-Grip Pulldowns

90lbs x15

135lbs x12

150lbs x10

165lbs x8

165lbs x8

165lbs x8

Bent-Over Rows

60kgs x12

65kgs x10

70kgs x10

75kgs x8

75kgs x8

75kgs x6

T-Bar Rows

40kgs x10

40kgs x10

40kgs x10

Seated Machine Rows

75lbs x15

125lbs x10

150lbs x8

162.5lbs x8

162.5lbs x8

Preacher Machine

33kgs x10

33kgs x10

33kgs x10, 22kgs x6

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Thursday - Shoulders and Traps

DB Shoulder Press

9kgs x20

17kgs x12

19kgs x10

21kgs x8

23kgs x8

23kgs x8

23kgs x8

DB Side Laterals

9kgs x10

11kgs x10

15kgs x10

15kgs x10

15kgs x10, 7kgs x8

Behind the back, Cable side laterals

9kgs x10

9kgs x10

9kgs x10

Rear Delts on Pec fly machine

22kgs x10

27.5kgs x10

33kgs x10

33kgs x10

33kgs x10

DB Front Raises

9kgs x10

9kgs x10

9kgs x10

DB Shrugs

30kgs x15

30kgs x15

30kgs x15

- These felt fucking great. My ass is too big to do behind the back BB shrugs, so using the same motion with DB's gave my traps an awesome burn.

Front BB Shrugs

60kgs x15-20

60kgs x15-20

60kgs x15-20

Seem to have done something to my leg. It felt a bit sketchy during last weeks leg day but I carried on.

Now whenever I take pressure off, it feels like something's trying to break out of my skin. Not visible, just the way it feels.

Will see how I feel on saturday but I might have to skip leg day (gasp) to allow it to get right.

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Wednesday - Back and Biceps

Note to self... don't take 2 scoops of pwo after going 2 weeks without.

Widegrip Pulldowns

90lbs x15

135lbs x10

150lbs x10

150lbs x10

150lbs x10

150lbs x10

Bent Over Rows

50kgs x12

60kgs x10

65kgs x10

65kgs x10

65kgs x10

Machine Rows

87.5lbs x10

100lbs x10

125lbs x10

125lbs x10

125lbs x10

Rope Curls

41kgs x10

41kgs x10

41kgs x10

Preacher Machine

27.5kgs x10

27.5kgs x8

22kgs x10

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Thursday - Chest and Triceps

Flat DB Flys

9kgs x10

11kgs x10

11kgs x10

Flat BB Bench Press

20kgs x15

60kgs x12

70kgs x8

70kgs x8

70kgs x8

60kgs x8x2 - Touch and pause

Incline BB Bench Press

40kgs x10x3

Pec Dec

27.5kgs x10

36kgs x10

41kgs x10

46kgs x10

46kgs x10

46kgs x10

Tricep Pushdowns

54kgs x10

54kgs x10

54kgs x10

Tricep Extension Machine

22kgs x10

22kgs x10

22kgs x10

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Friday - Delts and Traps

Military Press

20kgs x15

30kgs x12

35kgs x10

40kgs x8

DB Shoulder Press

17kgs x10

19kgs x10

21kgs x10

21kgs x10

21kgs x10

DB Front Raise

9kgs x10

9kgs x10

9kgs x10

Cable Side Laterals

9kgs x10

9kgs x10

9kgs x10

Pec Dec - Rear Delts

27.5kgs x10

32kgs x10

32kgs x10

32kgs x10

DB Shrugs

25kgs x15

25kgs x15

25kgs x15

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Monday - Chest

Flat DB Bench Press

17kgs x12

23kgs x10

25kgs x10

30kgs x8

35kgs x6

30kgs x8

30kgs x8

Incline DB Bench Press

21kgs x10

23kgs x8

25kgs x8

25kgs x8

25kgs x8

Seated Chest Press

44kgs x8, 22kgs x10

44kgs x8, 22kgs x8

44kgs x8, 22kgs x6

Incline DB Flys

9kgs x10

11kgs x10

11kgs x10

Pec Dec

32kgs x10

41kgs x10

41kgs x10

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Tuesday - Back

Widegrip Pulldowns

105lbs x15

135lbs x12

150lbs x10

165lbs x8

165lbs x8

165lbs x8, 105lbs x6

T-Bar Rows

20kgs x20

40kgs x12

60kgs x6

50kgs x8

50kgs x8

50kgs x8

Straight Arm Pulldowns

30lbs x10

40lbs x10

40lbs x10

DB Rows

30kgs x12

35kgs x10

35kgs x10

35kgs x10

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