The Beginning

[Mike62]

Hey all pretty new to the scene have just been building a foundation to begin proper weight training with a spotter. Have got the diet pretty good but every now and then on a very tight budget it does slip but nothing at all major. At the moment i am sitting at 74kg (added some lean weight thanks for the advice from PeterD, and Flex thanks guys!), now at 12% BF, 173CM SHORT, and also i am a 18year old poor poor student. My goal is to drop to around 10% BF, increase muscle size&strength, and get those abdominal muscles showing! In my journal i will be posting my workouts an keeping that up to date but i will not so much be posting up my diet every day as i do have limited access to internet but will do my best to get it up. I am going pretty hard at the gym hoping to reach my goal in about 10weeks. :pray:

[Mike62]

I will start this journal from today so missing out on monday=chest/biceps and tuesday= delts/triceps.

Wednesday 10/11 - AM TRAINING - BACK

DB pullover

13.5 x 12

15 x 10

20 x 8

Deadlift

60 x 12

80 x 10

90 x 8

One-Arm row

20 x 12

25 x 10

30 x 8

Wide grip cable row

12, 10, 8 reps - i forgot the weight i did so will update this later

Close grip pull down

12, 10, 8 reps - Same as above.

Would love you guys to critique my routine! I generally do one easy set, one moderate, and then final set is to failure with a spotter where he lifts the weight up the positive phase an makes me control the negative phase for the extra burn or 1/2&1/4 reps.

*** Anyone know where to buy some cheap but decent gloves? My hands are getting shredded.

[drizzt]

Hey mate, good to see a journal (and some deadlifts!) :clap:

*** Anyone know where to buy some cheap but decent gloves? My hands are getting shredded.

Do gloves if you must, but your hands will toughen up if you give 'em a chance to :nod:

Try chalk, it helps a bit for me :nod: I buy climbers chalk from Fergs (Rock and Kyak store) in Wellington, and fill cheap womens stockings with it to make little chalk balls. Costs about $20 for a big bag of chalk (and $5 for some cheap stockings), and 6 chalk balls barely made a dent in the chalk bag. That was a year ago and my chalk balls have only just needed replacing.

[Mike62]

hey mate sounds like a good idea the whole chalk thing. Only reason im keen on the gloves is my hands are getting pretty rough which is all good with me but not the misses lol

[drizzt]

hey mate sounds like a good idea the whole chalk thing. Only reason im keen on the gloves is my hands are getting pretty rough which is all good with me but not the misses lol

:pfft: Tell her they cause you more pain than her, so toughen up! :pfft: (only slightly kidding)

My mrs loves my rough hands, lucky for me I guess :grin:

[PeterDolan]

Yeah she'll get used to it mate

[PeterDolan]

Yeah she'll get used to it mate

[Mike62]

Finally finished highschool! done n dusted woo! So been out of action atm as the celebrations etc! So will get this journal going again next week! Now more time to dedicate to the body.

Peace!

[Mike62]

Back to business!

Monday 15/11/10 - Chest&Biceps

Warm up - 10min jog to gym

Decline Bench

40 x 12

60 x 10

70 x 8

DB Flyes

12.5 x 12

13 x 10

15 x 8

Incline DB Press

15 x 12

20 x 10

25 x 8

Db Concentration Curl

10 x 12

12.5 x 10

15 x 8

Straight Bar Curl

20 x 12

25 x 10

30 x 5 (just couldn't do it!)

Bicep Pulley Curl (hold the negative)

8 x 12

9 x 10

10 x 8

DB Bicep Curl (warm down)

12.5 x 16

Was really pumped for this session just because hadn't been to the gym in awhile but sadly struggled with the incline left elbow was struggling. Eaten clean today Breakfast oats an eggs, pre-workout small portion of brown rice, post workout shake n nana. Other meals will be meat n veg and more shakes! Arms looking huge due to workout, heh if only they stayed that way! :pray:

[Mike62]

Tuesday 16/11 - Delts & Triceps

DB Shoulder Press

10 x 15

12.5 x 12

15 x 8

Side Lat Raise

5 x 15

7.5 x 12

10 x 10

Low-Pulley Delt Raise

3 x 15

4 x 12

5 x 10

5 x 8

Tricep Pushdown (Pulley)

9 x 15

10 x 12

11 x 10

12 x 8

11 x 10

10 x 8

Smith Machine Shoulder Press

20 x 12

25 x 10

30 x 8

Bar Shrugs

60 x 15

70 x 12

80 x 10

90 x 8

100 x 6

100 x 5

Front Delt Raise (Pulley)

4 x 12

5 x 10

6 x 8

Tricep Seated Pushdown (Machine)

18 x 12

19 x 12

20 x 12

Reverse DB Flyes

6 x 12

7 x 10

8 x 8

Tricep Seated Press

15 x 12

20 x 10

25 x 6

My training partner wasn't here today so wasn't able to really go to failure so instead i decided to just do lower weights more reps. Felt a good session as i find that i enjoy to really push myself with delts&triceps. Sorry that i don't know the correct names of half the things i do but what i call them is how i remember them lol :oops: Diet today has been pretty average started the morning with muesli, protein shake, fish tab then pre wo brown rice with a bit of chilli sauce, jacked + water, then post wo protein shake, banana, some bcaa's, later will top off with more shakes and again meat an veg! Chea!

[Mike62]

Gettin pretty sick so took the day off weights an just did some moderate cardio 45mins! Will make up for this session tmrw! :evil:

[Mike62]

18/11 Back! + revisited the shoulders a bit as was just so pumped for today!

DB Pullover

12.5 x 12

15 x 10

20 x 8

Close Grip Pulldown

4 x 12

5 x 10

6 x 8

One-Arm Row

20 x 12

25 x 10

30 x 8

Wide Grip Cable Row (actual weight lifted unknown!) my bad!

96 x 12

98 x 10

100 x 8

BB Deadlift

60 x 12

80 x 10

90 x 8

90 x 5

Seated Arnold Press

10 x 12

12.5 x 10

15 x 8

Smith Machine Shoulder Press

15 x 12

20 x 10

25 x 8

Low Pulley Delt Raise

4 x 12

5 x 10

6 x 8

BB Shrugs

60 x 12

80 x 10

100 x 8

100 x 4

DB Shrugs (nice n slow, holding it)

25 x 12

30 x 10

35 x 8

Reverse DB Flyes

7.5 x 12

10 x 10

12.5 x 8

Seated Reverse DB Flyes

5 x 12

6 x 10

8 x 8

Seated Shoulder Press

12.5 x 12

15 x 10

20 x 8

Was very pumped an had no time limit on this training session so just went and went and went! Still no training partner again this session... Diet has been good! 10/10 session! Legs tmrw! Mean!

[Mike62]

19/11 Legs

Leg Extensions

12 x 50

12 x 60

12 x 68

8 x 72

Leg Press

100 x 12

130 x 10

160 x 8

180 x 6

Hack Squat

10 x 12

15 x 10

20 x 8

15 x 10

Seated Hamstring Curl

13 x 12

14 x 10

15 x 8

14 x 10

Seated Calf Raise

20 x 12

30 x 10

40 x 8

30 x 10

20 x 12

Calf Raise (feet turned in - close together, out close together, then in far apart)

7kg x 7 for each stance, 3 sets

Session was pretty rushed as have now got the job of renovating a house, so will start hitting the gym earlier. Diet has been crap today as been in biggest rush have skipped a couple meals! Will organize myself better with meal prep! Now for sat-sun easy cardio + abs! Have a good weekend everyone!

[mike27]

do some back squats or front squats and leg press

nice journal good work

[Mike62]

I got the leg press in there, but when it comes to squats am pretty nervous about doing it not sure why.. lol :oops:

[mike27]

just start light

you get so much out of squats! great compound for legs

or do DB squats? you can go super heavy with them and not be in danger.

although if your doing squats and your in a squat cage.... theres not too much risk anyhow.

[Mike62]

Cheers for the advice Mike27 will give it a go on friday!

22/11 Chest& Biceps!

Warm up - 10min jog to gym

Decline Bench

40 x 20

45 x 15

50 x 12

DB Flyes

12.5 x 12

13 x 10

15 x 8

Incline DB Press

15 x 12

20 x 10

25 x 8

Db Concentration Curl

10 x 12

12.5 x 10

15 x 8

Straight Bar Curl

20 x 12

25 x 10

25 x 8

20 x 10

Bicep Pulley Curl (hold the negative)

8 x 12

9 x 10

10 x 8

Drop the weight a bit on the bench an incline chest press as just was not feeling it today. So instead did some more sets&reps! Was a decent session arms an chest r pumped. Time to go sit in the sun!!... morning shifts start this week also :doh: 2am-7am & 5pm - 8pm! horrible horrible split shift. Especially because i looooooooooooooove my sleep! Diet today been good clean n healthy. Will do some HIIT this week to make up for my shitty diet in the weekend.

Peace!

[Mike62]

Tuesday 23/11 - Delts & Triceps

DB Shoulder Press

12.5 x 12

15 x 10

20 x 8

DB Side Lat Raise

4 x 20

7.5 x 15

10 x 10

Low-Pulley Delt Raise

5 x 12

6 x 10

7 x 8

Tricep Pushdown (Pulley)

12 x 12

13 x 10

14 x 8

Smith Machine Shoulder Press

20 x 12

25 x 10

27.5 x 8

Bar Shrugs

60 x 15

70 x 12

80 x 10

90 x 8

100 x 6

100 x 5

DB Front Delt Raise

4 x 20

5 x 15

6 x 12

Seated Side Delt Raise

5 x 12

6 x 10

7 x 8

Tricep Seated Press

15 x 15

20 x 12

25 x 10

25 x 8

Literally just finished in the gym, absolutely tanked. Oh forgot to mention heading out the door to worK! =[ hardn the F**k up right? Was a good solid training session really motivated an pumping the weights. Diet has been good started off with Meal 1 = Muesli + Shake, Meal 2 = Oats + Shake, Meal 3 = Eggs on bread, Meal 4 = Protein Shake + Nana, Meal 5= dinner time! meat n veg as always, Meal 6= Another shake before i hit the hay! Need to get outside so might start hitting a bit more cardio get my white boy skin TANNED!... (well kinda redish but hey i'll claim it).

[Phedder]

Eat some real food man!

[PeterDolan]

Eat some real food man!

Could probably do with some more carbs but that's it, he's tryna cut Phed

[Phedder]

Eat some real food man!

Could probably do with some more carbs but that's it, he's tryna cut Phed

Damn it's hard to sense sarcasm on the net :?

In any case I was referring to the 4 shakes he's having through the day. Should replace some with real food.

[PeterDolan]

Eat some real food man!

Could probably do with some more carbs but that's it, he's tryna cut Phed

Damn it's hard to sense sarcasm on the net :?

In any case I was referring to the 4 shakes he's having through the day. Should replace some with real food.

I know what you were referring to dude, no problem with all the shakes, whole food wont benefit him any more

[Phedder]

Whole food contains more micro-nutrients as well as being more filling, when cutting I'd take every chance I could get to actually feel like I've eaten something :pfft: Stops you getting hungry and craving other shit.

Was just a passing comment anyhow, something he may or may not think about.

[PeterDolan]

I know dude, and I agree that I'd prefer whole food cause it stops me from being so hungry but there isn't any benefit of it over shakes as a protein source, I just wanted to get that out there, not start a debate and destroy another journal haha

[Mike62]

Yeah i do agree with food>Shake BUT in my case of a tight ass budget shakes rule! Cheers for the input though guys.

Anyways back to teh journal! Yesterday was my rest day! Today got work for most of the day but i'm hitting the back today! Will post up my workout later tonight.