The long hard road ahead

[D-Rock]

So I figured I would start one of these journals, with the intent to motivate myself to keep going (or shame me if I don't), keep track of my results and also so I might get some tips and suggestions from you guys who may happen to read it. So praise, encouragement, criticism and even snide jabs are welcomed.

Heres the low down: I'm fat and I don't want to be. My fitness is way below what it used to be. My strength is way below what it used to be. My body doesn't look like I want it to. So the time is right to make a change.

My weight has always been up and down, as I swap between determined and lazy. Unfortunately laziness always seems to win. But not this time. I am the most motivated I have ever been.

I have done weights on and off for years and have been back into it semi seriously for the last few months, but I am stepping it up a notch.

I currently weigh 101kg and am 5' 10''. At my heaviest was 116kg of mostly fat, and my lightest was 89kg, of much less fat and decent amount of muscle. I always used to use my weight as a measuring stick, however this time I will gauge things on body fat, and how I feel / look. I will still record my weight but am not focusing on it as I have in the past. I don't know my body fat % at present but next time I am at the gym I will search for the appropriate scales if they have some, or pester a training to get the calipers out for me. So that info will be posted soon.

My intended training scheme is as follows:

Training on Mondays, Wednesdays, Fridays and Sundays. With a kick boxing styled class on an in between day. And intention to bike to work each day (30-40 mins each way).

Day 1: Chest & Triceps

Bench Press

Incline Dumbell Press

Pec Flys

Pullovers

Upright Standing Cable Crossovers

Tricep Pushdowns

Dips

Skull Crushers

Reverse Pushdowns

Day 2: Back & Biceps

One Arm Rows

Wide Grip Seated Rows

Close Grip Seated Rows

Lat Pull Down

Machine Back Ext

Lying Back Ext

Concentration Curls

Incline Curls

Straight Bar/ez Bar Curl

Hammer Curls

Front Wrist Curl

Back Wrist Curl

Day 3: Shoulders

Upright Rows

Dumbell Shrugs

Arnold Presses

Shoulder Press

Lateral Raises

Agility training

Day 4: Legs

Squats

Hack Squats

Leg Extensions

Calf Raises

Leg Press

Leg Curls

Hanging leg raises

Each day will also include some abs work and stretches.

Weights and number of reps / sets will be posted after I have had a go at each workout.

So thats it. First new workout will be on Sunday. BRING IT ON!!!

[Chillicat]

Awesome - new journal! Good for you. Keep us posted with your progress.

[Pseudonym]

Hah, I just suggested in your other topic that you should start a journal, but I see I was too late.

The key is to consciously monitor your motivation levels, just as you'd monitor your weight or body fat. When the motivation drops, find something to pick it back up again. This site is great for that, as there are plenty of bastards people with amazing physiques that us mere mortals can aspire to reach one day!

[steak]

Hah, I just suggested in your other topic that you should start a journal, but I see I was too late.

The key is to consciously monitor your motivation levels, just as you'd monitor your weight or body fat. When the motivation drops, find something to pick it back up again. This site is great for that, as there are plenty of bastards people with amazing physiques that us mere mortals can aspire to reach one day!

Hey! Who are you calling a people!

Pseus right though. Jump on in and you'll find there is stacks of help and good advice. Good luck with you your first or many workouts! :clap:

[D-Rock]

Ok, so this morning I did the first day of my new training regime. Was at the gym first thing in the morning, and it appeared that everyone had forgotten about day light saving, cause the place was empty. Only spotted 2 of the people that are usually there on a Sunday morning.

My intention for today was to have a run through of the workout and try to get an idea what weight I should use for the exercises. I think I need to bump most of them up a bit next time. With dumbell exercises, I don't know if I am meant to list the weight of the individual dbs or the combined, so for today I will go with individual weight. On the pin loaded machines, I am noting the weight based on what the people at the gym told me each plate weighs. Annoying that they are only numbered 1,2,3,4 etc.

Exercise Weight x Reps

Incline Dumbell Press 20x12 20x12 20x12

Db Skull Crushers 15x12 15x12 15x12 15x12

Pullovers 17.5x12 20x12 20x12

Tricep Pushdowns 60x12 60x12 60x12 60x12

Upright Standing Cable Crossovers 30(each side)x10 30x10 30x10

Reverse Pushdowns 50x12 50x12 50x12 50x12

Bench Press 40x12 50x12 55x12

Dips (machine) 50x12 60x12 70x12 70x10

Pec Flys (machine) 60x12 65x12 65x10

So there you have it. Nothing too impressive, but I was sore at the end and it felt great.

Tomorrow: Back and Biceps!!!

Oh and if I remember in the morning, I will get out the tape measure and record chest, hips, waist etc for future reference.

[Sakura]

Great first session there D-Rock! Keep 'em coming. :nod:

You mention possibly upping your weights. If you're getting 12 reps with good form each set it's probably a good idea, but don't rush it. Give your body some time to adjust to the effort.

Good luck with your goals

[D-Rock]

Thanks Sakura. Some of the sets I was struggling on that 12th rep so will leave those at that weight for a while, but some it was a bit easy so will try them higher next time. A bit of fine tuning to do

So here's the breakdown of last nights workout:

Close Grip Seated Rows 50x12 60x10

Lat Pull Down 60x10 50x10 50x10 50x10

One Arm Rows 20x10 20x12

Incline DB Curls 12.5x10 12.5x10 12.5x10

Ez Bar Preacher Curls 15+bar x10 15+bar x10 15+bar x10

Machine Back Ext 45x10 50x10 50x10 50x10

Machine Bicep Curls 30x10 35x10 35x9

Lying Back Ext BW+10x10 BW+10x10 BW+10x10 BW+10x10

Hammer Curls 12.5x10 12.5x10 12.5x10

So I need to find out the weight of the Ez bar for more accurate numbers in the future.

I am really feeling the result of Sundays workout on my triceps. Stiff and sore. Stretching feels gooooooood

[D-Rock]

I think I will also format my numbers differently so they don't just look like one big squished mess.

[D-Rock]

Third day of my new program. Did my legs workout. My legs weren't as wobbly at the end as I had intended, but as with the others I am still trying to gauge the right weights to use. Also there were a few that I did on different machines or in a different way than I have before, so just kinda giving it a go.

Anywho, heres the breakdown:

Leg Extensions - Single Leg

20kg x 10

25kg x 12

25kg x 12

30kg x 12

Leg Curl - Single Leg

20kg x 12

25kg x 12

30kg x 12

35kg x 12

Machine Squats

50kg x 12

70kg x 12

80kg x 12

90kg x 12

Weighted Lunges

25kg x10 (x4 sets)

Leg Press - Single Leg

80kg x 10

90kg x 10

Leg Press - Double Leg

150kg x 12

160kg x 12

Standing Calf Raises

40kg x 10

60kg x 10

70kg x 10

70kg x 10

Hanging Leg Lifts

2 sets x 10

Lying Leg Lifts

2 sets x 15

I think I am sussed on most of the weights I am going to use for these exercises next time, so am looking forward to having a proper run through with decent load.

[D-Rock]

Yesterdays activities:

Morning: 14km cycle

Afternoon: 14km cycle

Evening: 5km cycle and 1 game of indoor soccer

I think I will change the order of my weights workouts so that legs day is not the day before indoor soccer. Had a few jelly leg moments The cycling probably didn't help. Been ages since I have done much cycling so just need to get accustomed to it.

Done 14km cycle to work this morning. So more of that this afternoon, and then tonight its shoulders at the gym.

[D-Rock]

Fridays activities:

14km bike to work

20km bike from work to gym

5km bike home from gym

Arnold Press

12.5kg x 10 (x4 sets)

Dumbell Shrugs

22.5kg x 12

25kg x 12

27.5kg x 12

27.5kg x 12

Lateral DB Raises

9kg x 10 (x4 sets)

Front Wrist Curl

10kg x 10 (x4 sets)

Back Wrist Curl

10kg x 10 (x4 sets)

Front DB Raises

6kg x 10

8kg x 10 (x3 sets)

Shoulder Press

30kg x 10

35kg x 10

40kg x 10

Upright Rows

25kg x 10

30kg x 10

30kg x 10

Lying Leg Raises

4 sets of 15

Crunches (Ankle Touches)

4 sets of 15

So I have now completed a run through / practice of all the days of my new program. And I have a good idea of what weights will suit, so its full steam ahead from now on.

[runveerun]

Woohoo new journal! Looking good! Geez all that cycling is making me tired! well done you! :grin:

What is your food intake like?

[D-Rock]

My food intake over recent times has gone from ok, to bad, to terrible. But with my re-found desire to get in shape I have changed that quite a lot. I have had a read through of some threads in the nutrition / diet topic, and also checked out the diet in some of the journals, and that has really helped with getting the right things. Its just the quantities that now need to be sorted. This is what I have been eating the last few weeks:

Meal 1:

Oats

1 scoop of protein powder

Meal 2:

Banana

Meal 3:

Can of tuna

Apple

Orange

Meal 4:

2 Golden kiwifruits

Handful of almonds

Meal 5:

Chicken or eggs or other meat

Some sort of stir fried or boiled vegetables or salad

Meal 6:

Post workout protein shake

Meal 7:

Light Cottage cheese

Any comments, criticisms or recommendations are very welcome. I have noticed there is a big difference in the intake of fruit between peoples diets. I have started eating lots of fruit, but am wondering if I should in fact be substituting some for other things.

This diet is probably way off target in terms of protein / carbs / whatever. But it is miles better than what I had been eating, so this somewhat of a detox of sorts to get me eating better foods, and onto a proper eating plan.

[D-Rock]

Legs day has now moved to Mondays.

Leg Extensions - Single Leg

30kg x 10 (x4 sets)

Leg Press - Single Leg

90kg x 10

100kg x 10

Leg Press - Double Leg

160kg x 10

170kg x 10

Leg Curl - Single Leg

35kg x 10 (x4 sets)

Machine Squats

90kg x 10

100kg x 10

110kg x 10

120kg x 10

Standing Calf Raises

70kg x 12

80kg x 10 (x3 sets)

Machine Torso Rotations

40kg x 10 (x2 sets)

50kg x 10 (x2 sets)

Machine Crunches

45kg x 10

55kg x 10

55kg x 10

65kg x 10

Lying Leg Lifts

4 sets x 15

10 minutes cross-trainer

10 minutes run on treadmill

Next on the agenda is chest and triceps on Wednesday.

[Luigi]

it is a long hard road ahead but if you say train- say your prayers - and eat your fiber you too can be huge like the hulk

[D-Rock]

Ha ha Hulkamania is gonna run wild over you!!!

So yesterday was chest and triceps. Felt really good yesterday. The "burn" is becoming my friend again.

Incline Dumbell Press

22.5kg x 10 (x3 sets)

Db Skull Crushers

15kg x 12 (x4 sets)

Pullovers

22.5kg x 12 (x3 sets)

Dips (machine)

70kg x 12 (x4 sets)

Pec Flys (machine)

65kg x 12 (x3 sets)

Tricep Pushdowns

60kg x 12 (x4 sets)

Upright Standing Cable Crossovers

30kg(each side) x 10

30kg(each side) x 10

30kg(each side) x 8

Reverse Pushdowns

50kg x 12 (x4 sets)

Bench Press

60kg x 10

70kg x 10

70kg x 9

I have a game of indoor soccer tonight, so cardio of sorts. And tomorrow will be hitting my back and biceps.

[D-Rock]

Today's workout didn't quite go as planned. I ended up helping out one of my girlfriends friends, and ran through some things on her program with her. She is relatively new to going to the gym and is still a bit unsure on what gear is what and how things are done. But I still got to get a workout done, just not as per my program.

Cable Bicep Curl

60kg x 10

70kg x 10 (x2 sets)

Super setted with

Cable Tricep Ext

60kg x 10 (x2 sets)

70kg x 10

Shoulder Press

30kg x 10

40kg x 10

45kg x 10

Leg Extension

50kg x 10

55kg x 10 (x2 sets)

Leg Curl

50kg x 10

55kg x 10 (x2 sets)

Machine Pec Fly

65kg x 10

65kg x 12 (x2 sets)

Machine Back Ext

50kg x 10 (x3 sets)

Followed by a variety of abs exercises and a bunch of cardio.

[D-Rock]

Last nights workout ended up a similar situation to Fridays, working out with a friend. So didn't get to do my intended workout. Heres what was achieved:

Leg Press

160kg x 12

170kg x 12 (x2 sets)

Calf Extensions

80kg x 12

90kg x 12 (x2 sets)

Chest Press

60kg x 12

70kg x 12 (x2 sets)

Lat Pulldown

50kg x 12 (x3 sets)

Machine Dips

70kg x 12 (x3 sets)

Cable Bicep Curl

60kg x 12 (x2 sets)

62.5kg x 12

Abs assortment and cardio.

Next week once my girlfriend has finished her mad panic to get uni stuff finished by tomorrow, she will be back in the gym and can entertain them so I can get back to what I plan. Not that I mind, it just goes against my plans.

Oh, and I accidently ripped the cable out of my headphones while running on the treadmill.....not happy.

[D-Rock]

Biceps and back day!

Lat Pulldown

50kg x 12 (x3 sets)

Seated Row

50kg x 12 (x3 sets)

Preacher Curl with EZ bar

15kg + bar x 12

17.5kg + bar x 12 (x3 sets)

Single Arm DB Row

20kg x 12

25kg x 12

30kg x 12

Incline DB Curls

12.5kg x 12 (x3 sets)

Machine Back Extension

50kg x 10 (x4 sets)

Machine Bicep Curl

30kg x 12

35kg x 10 (x2 sets)

Lying Back Extension

BW + 10kg x 10 (x4 sets)

Hammer Curls

12.5kg x 12 (x3 sets)

Swiss Ball Crunches

40, 20, 20, 20

And chucked in some agility work at the end.

Have unfortunately been thrown off track in the last few weeks, but am hopefully all sorted and full steam ahead as planned.

[D-Rock]

Ok, so I have been super slack at updating my journal, but don't worry, I am still training regularly. Just need to get into a routine for coming on here.

Yesterdays workout:

Incline DB bench press

22.5kg x 10 (4 sets)

Skull crushers

22.5kg x 10 (4 sets)

DB Pullovers

22.5kg x 10 (4 sets)

DB bench press

22.5kg x 10 (4 sets)

Machine Dips

70kg x 10 (4 sets)

Tricep pushdowns

60kg x 10 (4 sets)

Tricep reverse pushdowns

50kg x 10 (4 sets)

Pec fly (machine)

65kg x 10 (4 sets)

Swiss ball crunches

4 sets of 20

Lying leg raises

4 sets of 15

Cycling

2 x 30mins during the day.

Mental note: REMEMBER TO UPDATE JOURNAL

[D-Rock]

No gym yesterday due to indoor soccer, but had 2 x 35 minutes cycling to / from work.

[D-Rock]

Legs workout last night. Will be upping some of the weights a bit next week.

Squats: 80kg x 10 (x4 sets)

Calf Raises: 80kg x 10 (x4 sets)

Leg Press: 200kg x 10 (x4 sets)

Leg Extension: 60kg x 10 (x4 sets)

super-setted with

Leg Curl: 60kg x 10 (x4 sets)

Lunges: 20kg x 10 (x4 sets)

Lying Back Ext: 10kg x 10 (x4 sets)

Lying Leg Raises: 4 sets of 15

Swiss Ball Crunches: 4 sets of 20

Medicine Ball Throws: 4 sets of 20

[D-Rock]

Fridays workout:

Lat Pulldown: 50kg x 10 (x4 sets)

Seated Rows: 50kg x 10 (x4 sets)

Back Extension:50kg x 10 (x4 sets)

Incline DB curl: 12.5kg x 10 (x4 sets)

One Arm Rows: 30kg x 10 (x4 sets)

Hammer Curl: 12.5kg x 10 (x4 sets)

Preacher Curl: 15kg x 10, 17.5kg x 10 (x2 sets), 20kg x 10

Dead Lift: 120kg x 10 (x4 sets)

Machine Bicep Curl: 35kg x 10 (x4 sets)

Lying Leg Raises: 4 sets of 20

Medicine Ball Twist: 5kg x 20 (x4 sets)

Swiss Ball Crunches: 4 sets of 20

Monday:

2 x 35 min cycling

Upright Rows: 10kg(+bar) x 10, 15kg x 10 (x2 sets), 17.5kg x 10

DB Shrugs: 30kg x 12 (x4 sets)

Lateral Raises: 9kg x 10 (x4 sets)

Front Raises: 8kg x 10 (x4 sets)

Arnold Press: 12.5kg x 10 (x4 sets)

DB Shoulder Press: 17.5kg x 10 (x4 sets)

Oblique Bend: 20kg plate x 10 (x4 sets)

Swiss Ball Crunches: 4 sets of 20

Lying Leg Raises: 4 sets of 15

[D-Rock]

Again, 2 x 35 minute bikes. No gym - indoor soccer.