My 4 Week Journal

[Boostin]

The best way to keep track and stay motivated is to start this journal, also a chance to get any guidance on area's that I might be going wrong.

I am looking to put on 2kg's over the next 4 weeks of December. Is this shooting too high?

I have been going to the gym over the last 3 months(also for 2 years before this), 3 times per week, and have not been too happy with only putting on about 2kg's. I believe that my diet is the problem, I try to stick to it 100%, but I do fall off it at times.

I currently weigh about 71kg, and am hoping to get to about 73 - 74 over the 4 weeks.

I have changed some things in my diet, like changing to Tuna and Rice for meals 2 and 4. I have attached it for expert help and analysis. Also looking for something to add to the almonds in my last meal, not sure what though?

I am going to be doing a Upper/Lower body split, 3 times per week. So Monday - Upper Wendsday - Lower Friday - Upper, then switch the next week. I will be doing 1 warm up set, then 3 working sets, and then a superset for each muscle group.

EG: BB Bench - 12x 8x 6x 6x - Fly's 8x

Will start on Monday, so will post up my first workout and what I have eaten then !

4 Weeks.xls

[Growth]

2 kilos in 2 years and three months????

Well its good to see youve got the initiative to make a journal and ask people for their thoughts and support.

I would guess that the main reason you havent been gaining weight is simply because you havent been eating enough.

I dont see anything wrong with the diet. Its a good base to start with. Dont get caught not adjusting it as the weeks go by though, i know your goal is short term but in the long term you are going to have to make adjustments to your diet all the time, depending on wither you are losing weight, maintaining, gaining, or gaining too fast.

To put on 2 kilos in a month isnt out of the ordinary, just be aware that it will not be pure muscle.

Its good to see you have got a goos short term goal. Do you also have a longer term goal, say 10 kilos in 6 months or something?

The workout idea seems good to. If you stick to this program i will be surprised if you cant gain weight.

[deegee]

It is not unreasonable to put on 2 kgs in 4 weeks very attainable I would say, and with the right food most of it could be quality. As growth said I think your diet has been to blame in the past.

[Boostin]

The last 3 months I have been to the gym without missing a workout, trying to stick to my diet, being fairly dedicated.

The 2 years before that I have been going to the gym, but have had broken collar bones, moving across the ditch, etc etc. I have got up to 75kgs, and that it the highest I have been.

I am heading over to Sydney for 2 weeks over new years, so that is why this is only a 4 week journal, when I get back I will setup at 4 month journal, looking to get to 80 - 85 kg.

[Growth]

Sounds like you have really got some good enthusiasm going now mate. Good luck with your goals.

[jono]

best of luck with your goals man..

[Pseudonym]

I think your diet looks pretty good. The only thing that jumps out at me is the post-workout shake - 23g of protein really isn't enough. Post workout is the time you want to be floading your body with protein, so I'd double that serve, at least.

As for the last meal, it really doesn't matter - just add in a source of carbs and protein just as you have for the other meals.

Good on you for starting a journal. I'll watch your progress with interest.

[Boostin]

Lower Body

Squats

12 x 20

10 x 40

6 x 50

6 x 50

Leg Ext

12 x 165

10 x 165

Standing Calf Raises (+120kg's)

12 x 10

10 x 40

9 x 82

7 x 100

Seated Calf raises

10 x 40

Seated Leg Curls

12 x 15

10 x 30

9 x 30

6 x 35

Lying Leg Curls

10 x 21

Crunch Machine (Ab's)

12 x 15

10 x 25

6 x 30

Leg Raises

10

12

None of my weights include the bar (not sure if its normal to include it or not ?). And I am fairly sure the machine weights are in Kg's, but not 100%...but then I wonder if I would be able to do 165 leg ext ??? :shock:

All in all it was a good workout, now that I am 100% focused on my 4 week goal, and with the supersets my workout was intense. I need to work on my Squats, currently I can bench as much as I can squat, but I don't want to put the weight up at the expense of form. I currently go past parallel, but no quiet rock bottom.

Already looking forward to lower body again on Friday, even though my quads were burning just walking up the stairs.

[jono]

Lower Body

Squats

12 x 20

10 x 40

6 x 25

6 x 25

Leg Ext

12 x 165

10 x 165

Standing Calf Raises (+120kg's)

12 x 10

10 x 40

9 x 82

7 x 100

Seated Calf raises

10 x 40

Seated Leg Curls

12 x 15

10 x 30

9 x 30

6 x 35

Lying Leg Curls

10 x 21

Crunch Machine (Ab's)

12 x 15

10 x 25

6 x 30

Leg Raises

10

12

None of my weights include the bar (not sure if its normal to include it or not ?). And I am fairly sure the machine weights are in Kg's, but not 100%...but then I wonder if I would be able to do 165 leg ext ??? :shock:

All in all it was a good workout, now that I am 100% focused on my 4 week goal, and with the supersets my workout was intense. I need to work on my Squats, currently I can bench as much as I can squat, but I don't want to put the weight up at the expense of form. I currently go past parallel, but no quiet rock bottom.

Already looking forward to lower body again on Friday, even though my quads were burning just walking up the stairs.

keep hitting those squats man. deep squats are your friend.

[Boostin]

thanks jono.

Just looked at what I wrote, when I write it in my notepad I only write per side, so the last 2 squats should be 50 x 6

[Growth]

Looks like a good leg workout there mate. Nice!

[deegee]

looks good there, work hard eat big you will get the gains you want

[Boostin]

Upper Body Today

BB Bench

12 x 20

8 x 40

8 x 50

6 x 50

Pec Deck

8 x 120

DB Shoulder Press

12 x 12

8 x 17

7 x 19

6 x 19

Side Raises

8 x 6

Push Downs

12 x 12

10 x 18

8 x 24

7 x 24

Assisted Dips

11 x 54

Wide Grip Pulldowns

12 x 48

8 x 60

7 x 60

6 x 60

Close Grip Cable Row

12 x 42

Barbell Curl

10 x 10

8 x 20

6 x 20

6 x 20

Seated DB Curl

9 x 9

All DB's are per side, some of the supersets need to go up, just have not done them before so know I know what weight to use.

[ExpensiveUrine]

At first I thought that looked like you did 6 kgs x 50 in your Bench. I'm weird today.

What was your volume like during those 3 weeks (as well as 3 years) ?

[Boostin]

I have never done 50 x 6 before

For the last 3 months I have been doing a Push/Pull split. Mon - Chest, Tri's, Shoulders. Wed - Lower Body + Abs. Fri - Back and Bi's

I have been doing 3 exercises per body part, with 3 working sets per exercise. Eg:

Chest

BB Bench

12 x 10 x 6 x 6 x

Pec Deck

12 x 10 x 6 x 6 x

DB Bench

8 x 6 x 6 x

Before this I have done different things, including when I first started I did what I'm doing now, and after that I have done one body part per day etc. (I hope this makes sense)

[Boostin]

Firday's Workout

Lower Body

Squats

12 x 10

10 x 40

6 x 55

6 x 55

Leg Ext

12 x 195

Standing Calf Raises (+120kg's)

11 x 58

8 x 100

8 x 100

8 x 100

Seated Calf raises

8 x 35

Seated Leg Curls

12 x 20

8 x 35

6 x 35

6 x 35

Lying Leg Curls

10 x 21

Crunch Machine (Ab's)

12 x 15

9 x 30

6 x 35

Leg Raises

12

12

Made a slight increase on things, was a good workout, felt good.

[jono]

keep the workouts coming along man

[Boostin]

DB Bench Press

12 x 12

10 x 22

8 x 29

8 x 29 I wanted to go up to 34, but I could only find one dumbell!!!

Pec Deck

12 x 120

DB Shoulder Press

12 x 12

8 x 17

7 x 19

5 x 19

Side raises

10 x 6

Pull Downs

12 x 12

10 x 18

8 x 24

7 x 24

CG Bench Press

12 x bar

7 x 20

Wide Grip Pull down

12 x 42

10 x 54

8 x 60

6 x 60

Seated Cable Row (close grip)

9 x 54

BB Curl

12 x 10

8 x 20

7 x 20

6 x 20

Seated DB Curl

7 x 12

Some exercises have increased, and I loved the CG Bench, really worked the Tri's.

[Growth]

Nice workout there bud. Good to see your really knuckling down and nutting out the workouts.

[Boostin]

Thanks, will do

[Boostin]

Wednesday's Workout

Lower Body

Squats

12 x 20

10 x 40

5 x 60

5 x 50

Leg Ext

12 x 195

10 x 150

Standing Calf Raises (+120kg's)

12 x 58

8 x 100

8 x 100

8 x 100

Seated Calf raises

8 x 40

Seated Leg Curls

12 x 20

8 x 35

8 x 35

7 x 35

Lying Leg Curls

10 x 21

Crunch Machine (Ab's)

12 x 15

9 x 30

6 x 35

Leg Raises

12

12

[Boostin]

Friday's Workout

BB Bench Press

12 x 20

8 x 40

4 x 60

7 x 50

Pec Deck

8 x 135

DB Shoulder Press

12 x 12

10 x 17

8 x 19

6 x 22

Side raises

12 x 6

CG Bench Press

12 x bar

10 x 10

8 x 20

6 x 30

Pull Downs

6 x 24

Assisted Dips

12 x 48

Wide Grip Pull down

12 x 54

10 x 54

8 x 60

Seated Cable Row (close grip)

10 x 54

7 x 60

BB Curl

12 x 10

8 x 20

8 x 20

7 x 20

Seated DB Curl

8 x 12

I was really happy with this workout, I had increases on EVERYTHING. Also really happy about getting to 60 on the BB Bench, has been a long time since I was last there.

Also I the CG Bench, when the weight goes up I get a funny feeling in my left elbow, not really a pain, just kind of pressure/un-comfortable type feeling, I think my form is right, but I only just started this exercise, any ideas anyone ?

[jono]

nice work on the gains man. if it feels funny, its probably not good. so use light weight and play with your form till its solid

[Boostin]

Monday's Wrokout

Lower Body

Squats

15 x Bar

10 x 40

6 x 60

4 x 60

Leg Ext

12 x 195

8 x 195

Standing Calf Raises (+120kg's)

12 x 70

10 x 70

8 x 100

8 x 100

Seated Calf raises

7 x 40

Seated Leg Curls

12 x 20

8 x 35

8 x 35

6 x 40

Lying Leg Curls

10 x 21

Crunch Machine (Ab's)

12 x 15

10 x 30

5 x 40

20 x Situps

Leg Raises

12x

12x

Some gains there, not as many as I would like. Hopefully on Friday there will be some more!

[Boostin]

Wednesdays workout

BB Bench Press

16 x Bar

8 x 40

5 x 60

7 x 50

5 x 50

Pec Deck

6 x 135

DB Shoulder Press

12 x 12

8 x 19

6 x 22

6 x 22

Side raises

8 x 8

CG Bench Press

12 x bar

10 x 10

6 x 30

Pull Downs

8 x 24

6 x 24

Wide Grip Pull down

12 x 48

8 x 60

8 x 60

Seated Cable Row (close grip)

8 x 60

6 x 60

BB Curl

12 x 10

8 x 20

5 x 25

Seated DB Curl

8 x 12

8 x 12

Again, some gains, but would like to get more next time!