My workout journal

[rotangs on]

Freshly getting back into it as of today 2008 :grin:

Going to post most of my what I eat and workout, I don't really have a system I just go with how I feel so this will be a good way to track progress.

Stats: 20 year old, Male, 103kgs, 6"3.

Background history: Attended the gym for 6 months in 2004 at 79kgs and made very little if any gains (around 4kgs in 6 months) due to lack of knowledge. Went off and returned for 3 months in 2005 put on alot of weight went from 89kgs to 106kgs. Went off it once again and have been back for the last 2 months. Have gone from 98kgs to 103kgs now :grin:

Typical day will be as follows. Let me know what you think or improvements I can make knowing that im in the 'bulking phase' :grin:

Meal 1

1 Cup Oatmeal, 500ml water, 1x apple

1x Kre alkalyn Creatine, 1x Multi Vitamin

Meal 2

5 Eggs including yokes, 100g Shreded chicken

Meal 3

Large bowl of pasta, 500ml water

Meal 4

500g chicken breast on its own or/steak and eggs/etc

Before workout - 1x Creatine pill

Workout - 1l water

2x BCAA Pills, 1x multi vitamin, 1x vitamin c, balance protein shake

Meal 5

This meal always depends on whats cooked for dinner

Meal 6

Varies all the time around this time. Often 6x peanut butter on brown bread etc

I'm currently concentrating more on the eating aspect as I already know thats most of the challenge. I'm interested to hear anyone who has good yet short time cooking ideas for nice enjoyable meals because im not the best cook!

Ill post up more of my workout routines once the gym opens back up on thursday :grin:

I also bought some pills from health 2000 called nfs steronezolin, going to try that for a few weeks aswell so i will be incorporating that into my day, 1 pill in morning and 2 at night.

[rotangs on]

So first day back and got a good burn out of it :grin:

Done my back today... i belive in hitting the gym for 45 mins about 4 sometimes 5 days a week, and spending the rest of the time eating properly...having own days for back and legs and incorporating the rest together on seperate days like chest and biceps/ triceps and shoulders etc

If this isnt the way then please tell me now

Anyways todays workout consisted of..

I wouldnt usually of done so many sets of exercises but i was on the buzz so went hard, increasing weight with each

Back

Wide grip chin ups x 3x12

Close grip chin ups x 3x8

Wide grip lat pulldowns x 3x12,10,8 W=46,51,56 pounds?

Widegrip pullback x 3x12,10,8 W=46,51,56 pounds?

Closegrip pullback x 3x12

Smith machine deadlifts x 3x12 W=60kgs

Lying wide grip pullup x 3x12,10,8 W=20kgs, 25kgs

Traps

Dumbbell shrugs x 3x12 W=28kgs

Smith machine shrugs x 3x12 W=60kgs

Barbell lift up things x 3x12 W=30kgs

Usually I wouldnt go on the smith machine but the gym was packed tonight and couldnt get to a stall so went on the smitty

[rotangs on]

Oh and i jumped on the scales today and im 105kgs now, chucked on 7kgs in 2 months :grin: rapt as 8)

[Goldberg]

whats your body fat at?

[Mike Zero]

Going to post most of my what I eat and workout, I don't really have a system I just go with how I feel so this will be a good way to track progress.

How can you track your progress if you don't include the weights?

[rotangs on]

No idea never been tested :grin:

[poos_n_wees]

I also bought some pills from health 2000 called nfs steronezolin, going to try that for a few weeks aswell so i will be incorporating that into my day, 1 pill in morning and 2 at night.

There's a thread somewhere in the nutrition section on steronezaainsdfasdfn if you want more info on it

How are you gonna monitor progress? By body weight alone?

Good luck with this :grin:

[rotangs on]

Yeah i just hada search wasnt too much info on the stuff in there.

I find that when taking them my muscles when i wake up are alot tender and sore than usual, so i assume that means thats a good thing. I havent used them for long though so we will see what happens after i finish the container.

[poos_n_wees]

Oops, my bad. It was in the Introductions section:

http://www.nzbb.co.nz/forum/viewtopic.p ... eronezolin

[rotangs on]

yeah i read that aswell, not much info there either, by that i mean people using it and saying what its like etc

[rotangs on]

Just got back im farked as after this session..guna have sore legs tomorrow.

Workout was

Squats 3 x 20,10,8

Hack squats 3 x 12, 10, 8

Leg press 3 x 12

Hamstring leg curls 3 x 10

Didnt have enough juice left to get onto calves let alone walk so will hit them during another session

[rotangs on]

Haha blew my no drinking reso on sat went out with the boys to the beach with a cooler full of beers, couldnt resist and one beer led to two then three then fifteen so my new year starts today :grin:

Anyways hit the gym just before gave my delts a good brutal workout, could barely lift my arms up then went on to do the biceps...

Military press

20 x 20 x 1

30 x 16 x 1

40 x 12 x 2

Dumbell shoulder press

14 x 12 x 1

16 x 12 x 1

18 x 12 x 1

A - Z Bar upright row

15 x 12 x 1

25 x 12 x 2

Side lateral raises

12 x 12 x 3

Bent over flys

8 x 12 x 3

Biceps

Standing barbell curls

20 x 20 x 1

30 x 12 x 3

Standing dumbell curls

12 x 12 x 1

16 x 12 x 2

A - Z Preacher curls

15 x 12 x 3

Pinwheel curls

12 x 12 x 2

12 x 16 x 2

Was a mish doing all the bicep work after the shoulders but got it done in the end :grin:

[SamWelly]

Up the Creatine intake by a huge amount.

I take 4 Kre Alk morning, 2 mid day, 4 an hour before training, 2 before sleep. Expensive but worth it.

Protein intake way too low for you BW bro! Aim for 5-600grams a day and you will start to grow a lot quicker.

Dumbell curls are shit IMO, try some super heavy CG Pull downs with the lat machine superset with widegrip BB Curls. I miss training biceps big time... Feel like they are gunna tear off with the boxing training tho.

Was a crack up working on the door last night bro, went out in that spartan outfit after. The chalk truck is still pulling like f*ck. You guys get any biff at Redies?

I'll be working this Sat on the door bro so will no doubt see your black ass around.

[rotangs on]

I've sort of gone off creatine at the moment. My workouts are different to when I wrote this up! Hitting the 2 - 3 exercises per muscle and making good gains considering 4 months training. Just going to eat more good foods and take down protein powder for now. Damon said 6 sets of 6 reps, so going to try that for the next 4 weeks with as heavy as I can go.

Hah yeah you bringin the truck in again? What time you guys closing up at maya on sat? I think reds going to be closed? or shutting at 12 so weekend off bro.

[rotangs on]

Might aswell fill todays in...

Chest

Flat Benchpress

1x6 reps - 80kgs

1x6 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 110kgs

1x6 reps - 120kgs

1x6 reps - 100kgs

Incline Benchpress

1x6 reps - 60kgs

1x6 reps - 70kgs

1x6 reps - 80kgs

1x6 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 90kgs

Triceps

Skull Crushers

1x12 reps - 30kgs

1x10 reps - 35kgs

1x8 reps - 40kgs

Cable pushdowns

3 Sets of 12 reps wide grip and 3 sets of 12 closer grip, doing about 3 quarters of the weight on the rack, can't remember cause it's in pounds.

[Old Bull]

Might aswell fill todays in...

Chest

Flat Benchpress

1x6 reps - 80kgs

1x6 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 110kgs

1x6 reps - 120kgs

1x6 reps - 100kgs

Incline Benchpress

1x6 reps - 60kgs

1x6 reps - 70kgs

1x6 reps - 80kgs

1x6 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 90kgs

Triceps

Skull Crushers

1x12 reps - 30kgs

1x10 reps - 35kgs

1x8 reps - 40kgs

Cable pushdowns

3 Sets of 12 reps wide grip and 3 sets of 12 closer grip, doing about 3 quarters of the weight on the rack, can't remember cause it's in pounds.

This is heaps better to see what you doing with reps and weight.

Good Volume Too :clap:

[SamWelly]

Yeah bro way better, All I do is Flat and Incline, or Flat and Decline. Put another inch on my chest in the last 8 weeks as well

I'll show you a mean superset excersize for Triceps. Got my arms up to 19inch finally so something I'm doing works :nod:

I would warm up with 5 reps, then go 80% strength 6reps, then 6 reps 6 reps 90%, 6 reps 95%, 6 reps 85%, 8 reps 80%.

After you warm up (1st set) your strongest point will be between set 2 and 3, as the muscle is not over fatigued.

[diamond]

6 sets of 6 reps, so going to try that for the next 4 weeks with as heavy as I can go.

quote]

thats a good idea if you want to put on size imo.

Also hook into a few beers and a pizza from time to time, it will help you add a few more kg with the extra calories, and pizza tastes too good to

never eat it.

I've heard some bb's say it's best to try and eat clean all year round. Well they can try and do that if they want, i have never met one that actually does, where is the fun in that. I can always train heavier and harder when i've been hitting dominos at regular intervals. When they brought out the 7 meats pizza over xmas they were at number 1 on my speed dial. =P~

[SamWelly]

Are you taking the piss?

Thats the worst advice I ever heard hahaha. Put a photo up. Would love to see what that diet does for you. :pfft:

[rotangs on]

Thanks mate so should I be eating 6 pizzas a day? and a beer? You should help me to write up a diet

Bro have you got any links to pics of the tricep supersets??

[rotangs on]

Done legs yesterday...finally got the squat rack in at my new gym..

Squats

1x12 reps - 60kgs

2x8 reps - 100kgs

1x6 reps - 110kgs

1x6 reps - 120kgs

1x6 reps - 110kgs

1x6 reps - 100kgs

Then 3 sets Walking lunges..of 25kgs alot of steps...and 3 sets of 12 of leg extensions..unsure of the resistance.

Didn't have time to do calves so will train them early next week.

[Old Bull]

Done legs yesterday...finally got the squat rack in at my new gym..

Good to see they were true to their word and it turned up

:clap: :clap: :clap:

[rotangs on]

I hurt my lower back somehow midway through last week so intensity has reduced slightly during my workouts as to not aggrivate it. Was painful but is nearly right so no squats or lower back exercises til late this week/early next week.

Can't remember last weeks workouts but here was yesterdays and todays.

Chest. Trying to alternate workouts with dumbbells for shape so once every two weeks going to use dumbbells instead of barbell.

Dumbbell Flat Press

Warmup 1x12 reps - 28kgs

1x8 reps - 32kgs

1x8 reps - 34kgs

1x6 reps - 38kgs

Incline benchpress

Warmup 1x12 reps - 60kgs

1x12 reps - 80kgs

1x8 reps - 100kgs

1x10 reps - 110kgs

Triceps

Flatbench skull crushers

Warmup 1x12 reps 20kg bar

2x12 reps 30kg

1x10 reps 35kg

Bench to bench Dips?

1x20 reps no weight

2x16 reps 10kg weight on legs

Finished off with close grip cable pushdowns

1x14 reps - 6 pins from full stack

1x14 reps - 4 pins from full stack

Today I did what I could for back without aggrivating my lower back. So I just worked lats, I try to do 6 - 9 sets for smaller muscle groups (chest,shoulders etc) and 12 sets for bigger muscles (back, legs) so tried to apply the same theory when completing lats. Just a small note that the amount of weight on the stacks is just off the top of my head but is close enough to what I can remember.

Close grip pull-up machine

3 Sets of 12 - 18 reps of at half stack .

Widegrip Lat pulldowns (front)

1x12 reps - 12 pins from full stack

1x12 reps - 10 pins from full stack

1x10 reps - 8 pins from full stack

Closegrip Lat pulldowns (front)

1x12 reps - 10 pins from full stack

1x12 reps - 9 pins from full stack

1x10 reps - 7 pins from full stack

One arm standing cable row

2x 16 reps - 10 pins from top stack

1x12 reps - 14 pins from top stack

Biceps

Barbell curls

1x 12 reps - 30kgs

1x12 reps - 35kgs

1x12 reps - 40kgs

1x8 reps - 45kgs

Alternate dumbell inward hammers

1x 12 reps - 16kgs

1x12 reps - 18kgs

1x12 reps - 20kgs

1x8 reps - 22kgs

Tomorrow will be a quick abdmominal workout including a forarm and neck all completed in about 20 mins but worth doing.

Todays meal as below.

1: 1 1/2 cup rolled oats, 1 apple, 1 scoop creatine, 1 multivitamin, 1 glass water

--Gym-- 250ml with berocca for energy. 1 litre water

2x BCAA Pills

2: 1 Protein shake, 6 egg whites - 2 yolks. 1 glass water

3: 300g Chicken breast, 100g lettuce (guessing on the lettuce) 1 glass water

4: 1 cup rolled oats, 200g tuna, 1 glass water

5: Half whole brocolli, 2 carrots, 500g chicken breast

6: 200g chicken breast

7: 1 protein shake (before bed)

[morala]

you are pushing some good numbers mate :clap:

[rotangs on]

Thanks mate. It's now 5 months since I started lifting again. I feel i'm making good progress, just trying to soak in all the advice I get and trying to fine tune my diet and exercise. My diet that I posted today (above) is not always as good as that. Just trying to make it more consistant. Trying to stick to rolled oats, chicken breast, tuna and eggs as my main meals and adding a few extra meals for the carbs.

Weight has dropped from around 110kgs to around 105 - 106kgs but I think it's more water retention and fat loss (now that i've started to eat more foods in higher protein and fiberous/starchy carbs. Than fatty foods i was eating to gain weight. Looking to have a proper fat percentage test done soon, had the electrical one on sunday (not sure what it's called) when you stand and put your hands on it. but I feel it was in-accurate.