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Joe's Journal

total_gym1000

By total_gym1000
in Workout journals

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total_gym1000 Member

total_gym1000

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Hi people, been hanging around this site for a while now - soaking in as much as i can! Thought it was time i started my own journal to keep me on track and to get feedback on my training/diet etc. I'm currently 5'8 (173cm), 80 kg, 22yo - looking to cut, the fat around my gut has to GO! Most of the fat goes to my midsection and its pissing me off. :roll:

Diet:

8am :: 1 cup oats, protein shake, multi-vitamin

10.30am :: 185g Tuna (or chop chop) + 1/2 cup of Oats

12.30pm :: 3 scrambled eggs on two peices of whole-grain bread, protein shake

3.30pm :: 185g Tuna (or chop chop) + 1/2 cup of Oats

5pm :: Protein shake + 2 peices of whole-grain bread

7.30pm :: 200g of either steak/chicken with mixed veges + rice or potatoes

10.30pm :: Protein shake before bed

If i calculate right, this is around the 2000 calorie mark - 500-700 below my maintanence (looking to cut as much of the fat before summer, then bulk up after i become leaner)

Training

Been following the body for life method the past few months - only stared training this year. (Upper/Cardio/Lower/Cardio/Upper/Cardio etc), exercises i love doing: (weights to come - once i begin recording them lol) :)

Lat pulldowns

Concentration Curls

Tricep rope pulldowns? / Skull crushers

Cable Flys

Shrugs

Seated Cable Rows

One arm dumbell rows

Incline dumbell presses

Leg press

Squats

Leg curls

Calf raises

Bench press

Dumbell Press

Any advice on my diet? Upper body tonight yuuussss!! Will record the weights and post them up - will try to increase them each week.

Thanks for looking :)

Joe

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total_gym1000 Member

total_gym1000

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This alternates week to week (one week ill work upper body twice, the next week ill do wheels twice - BFL)

Monday - Upper body

Tuesday - Cardio

Wednesday - Lower Body

Thursday - Cardio

Friday - Upper body

Saturday - Cardio

Sunday - Rest

Will post up weights later tonight, off to the pub now \:D/

only water for me though :shifty:

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deeepsouth_nz Member

deeepsouth_nz

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Not a criticism of you wanting to be social BUT if you're truly serious about improving, you need to look at how often you go to the pub and put yourself in similar situations. You may say you'll drink water but inevitably a little peer pressure and a little drink here and there and your belly wont move as good as you may want....

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total_gym1000 Member

total_gym1000

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Not a criticism of you wanting to be social BUT if you're truly serious about improving, you need to look at how often you go to the pub and put yourself in similar situations. You may say you'll drink water but inevitably a little peer pressure and a little drink here and there and your belly wont move as good as you may want....

Heh, i had ONE CC & Dry and the rest of the night i drunk water :nod:

Cleaned everyone up on the pool table too! \:D/

When i have my mind set on a goal i don't like to stray from it, of course you can't help the odd slip up but i think i have enough will power to overcome teh peer pressure - just looking at the bodies of my mates and its motivation enough.. :P

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Gym rat Veteran member

Gym rat

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Or another good option would be stop going to the pub that way would be saving money and lower the temptaion on having a drink of beer or what ever that may.Good for you starting a journal up

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total_gym1000 Member

total_gym1000

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Upper body:

not in any particular order...

Lat pull downs (wide grip)

12x45kg

10x55kg

8x65kg

6x75kg

12x55kg

Tricep pull downs (slow and controlled)

12x13kg

10x15kg

8x17kg

6x20kg

12x15kg

Concentration Curls (each arm)

12x12kg

10x14kg

12x12kg

10x14kg

Machine chest press

12x45kg

10x53kg

8x60kg

6x67kg

Machine flys (squeezing hard)

12x35kg

10x42kg

8x51kg

12x42kg

Shrugs

12x22kg (dumbell each arm)

12x24kg

12x26kg

12x24kg

Seated cable rows

12x46kg

10x50kg

8x54kg

6x60kg

Shoulder press (only did two sets coz was feeling light headed at this point)

12x12kg

10x14kg

Thats it for upper body tonight, didn't do any deadlifts though, will include that in next upper body work out.. if i get time away from the missus i will hit lower body tonight! :)

Joe

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total_gym1000 Member

total_gym1000

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Or another good option would be stop going to the pub that way would be saving money and lower the temptaion on having a drink of beer or what ever that may.Good for you starting a journal up

Hi Gym rat, thanks for the advice but it's just to catch up with friends. I try and only drink once a week (when i go to town \:D/ ) and then its not much at all - will probably be sober driver this weekend to help with the temptation :wink:

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total_gym1000 Member

total_gym1000

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Legs

Seated Leg Press

12x105kg

12x115kg

12x125kg

12x135kg

10x155kg

Leg Extensions

12x35kg

10x45kg

8x55kg

6x65kg

Leg Curls

12x35kg

10x42kg

8x49kg

6x56kg

12x35kg

Barbell Squats

12x60kg

12x80kg

Leg Press

12x80kg

12x80kg

Horizontal Calf Raises

12x55kg

12x65kg

12x75kg

12x85kg

Abdominal Incline Crunches (with 10kg weight)

12x4 sets

The gym was closing so had to hurry through my training tonight :evil:

Would have done more sets on the squats / leg press and worked my abs a bit more... :x

Joe

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total_gym1000 Member

total_gym1000

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volume may be a bit high for a newbie

next time start with your squats and do 5 good sets going as heavy as you can for 6 reps a set then do your isolation exercises and finish with the leg press :)

Cheers man, i will keep that in mind next time i hit lower body :)

I'm thinking of starting 'Dave Palumbo's Diet For Cutting'

I think its a 60% protein, 30% fats, 10% carbs.

MEAL #1

5 whole eggs, add another 4 egg whites to this

MEAL #2

SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3

"Lean Protein Meal": 200g chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4

SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5

"Fatty Protein Meal": 200g Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6

SHAKE: 50g Whey with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

http://forum.bodybuilding.com/showthread.php?t=5899101

What do you reckon about this diet?

Joe

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total_gym1000 Member

total_gym1000

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Upper Body:

Lat pull downs (wide grip)

12x45kg

10x55kg

8x65kg

6x75kg

12x55kg

Tricep pull downs (slow and controlled)

12x13kg

10x15kg

8x17kg

6x20kg

12x15kg

EZ Bar Curls

12x25kg

10x25kg

12x20kg

Machine Curls

12x45kg

Incline Barbell Bench

12x40kg

12x50kg

10x60kg

Shrugs

12x24kg (dumbell each arm)

12x26kg

12x26kg

12x24kg

Seated cable rows

12x46kg

10x50kg

8x54kg

6x60kg

Shoulder press

12x12kg (dumbell each hand)

12x14kg

Machine Shoulder Press

12x25kg

12x32kg

Diet: (am down to 77.8kg - not sure of body fat percentage but i hope thats 2.5kg of fat i have loss :P )

8.30am: 1 cup of oats, protein shake (30g of protein)

10.30am: 185g tin of tuna (30g of protein)

12.30pm: Chicken rolls with cheese, tomato.

3.30pm: 165g of Chop Chicken (30g of protein)

5.30pm: 2 peices of toast with peanut butter

7.30pm: Can of tuna with rice

10.30: protein shake (30g of protein)

SLEEP

-Joe

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total_gym1000 Member

total_gym1000

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Could i please get some input on this 3 day split i put together? It's 4 sets per exercise. I will be doing cardio in between (tues & thurs):

Monday: Chest, Triceps, Biceps

4x Bench press

4x Machine Flys

4x Incline press

4x Machine Curls

4x Concentration curls

4x Rope pull downs

4x Skull crushers

Wednesday: Legs, Calves

4x Squats

4x Leg Curls

4x Leg Extensions

4x Horizontal Calf press

4x Seated press

4x Leg press

Friday: Back, Shoulders

4x Deadlift

4x Seated Row

4x Wide/Close Lat pull down

4x One arm dumbell row

4x Shrugs

4x Machine Shoulder press / dumbell press

4x Side raises

Cheers :)

-Joe

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total_gym1000 Member

total_gym1000

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Farkin heaps of people at the gym last night, had to wait aaaages for equipment to free up..weighed myself yesterday morning 76.7kg...hoping to cut to 70kg which will hopefully get rid of the gut!!! :pray:

Chest:

Bench press

12x60kg

12x60kg

10x60kg

10x60kg

Incline Press

12x40kg

12x40kg

10x40kg

10x40kg

Cable flys:

12x22kg

10x25kg

12x22kg

10x22kg

Biceps:

Concentration Curls

12x12kg

10x14kg

12x12kg

10x14kg

Machine Curls

12x34kg

10x41kg

8x48kg

6x55kg

Triceps:

Skullcrushers (barbell)

12x10kg

10x12.5kg

8x17kg

6x20kg

Rope Pull downs

12x13kg

10x15kg

8x18kg

6x21kg

went to the pub again last night, drunk water (but had few slices of pizza - put on by the pub =P~ :doh: :oops: )

-Joe

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total_gym1000 Member

total_gym1000

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Hey, i'm still alive and kicking :grin: been going to the gym but have been a bit slack with updating my journal..

Getting into a 5 day split:

Mon: Legs, Abs

Tues: Chest

Wed: Cardio

Thurs: Back, Abs

Fri: Shoulders, Cardio

Sat: Arms, Cardio

Sunday: Rest

Monday 20th July

Squats (parallel):

80kgx12

80kgx10

80kgx10

Seated Leg Press:

85kgx12

95kgx12

105kgx12

115kgx12

Leg Curls:

32kgx12

39kgx10

46kgx8

53kgx6

Seated Calfs:

85kgx12

95kgx12

105kgx12

115kgx12

Ab Machine:

25kgx12

25kgx12

25kgx12

25kgx12

Legs gonna be sore the next couple days...bring on chest tomorrow! :)

Joe

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Mr_Krabs Member

Mr_Krabs

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Technically these should be pretty accurate becuase they measure the force/power imput in watts that is required to spin the the pedals at a given rpm (on a bike). Watts = joules per second so it spits out how many joules were required to spin it for x seconds at that resistance and rpm.

You are the only energy imput making the pedals spin therefore you burn that many calories from your system :grin:

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