LOVEGGS

[loveggs]

joe

23 years

72kg

15% body fat

height- 175 cm 5 ft 8

time training-6months of not knowing wat i was doing,and from the start of this jornal is my first proper training with an idea of what im doing.

have just joined and sorted out my daily intake of food and it wasnt far off what i was after so that was great!

my goal is to gain muscle and be fit!

i started my new workout routine yesterday

DAY 1

Chest/Shoulders/Tri

5 Min warm-up

Dumbell Incline Bench - 3 sets of 12 (very low incline)

Weighted Dips For Chest - 3 sets of 12

Seated Dumbell military press 3 sets of 12

Skull Crushers - 3 sets of 12 (or close grip bench press)

my meals

7- bowl oat meal and shake (milk, 3eggs, banana)

9-3 eggs, mixed nuts,apple

11-chiken mixed vege and nuts, apple

1-tuna, mixed nuts , apple

3-shake (3 eggs,milk,bannana)

5-steak, veges, spinach, nuts

7- nuts

work out felt good muscles felt like they got stretched

DAY 2

Back/Trap/Bi

5 min warm-up

Deadlifts 3 sets of 12

Wide Grip Chins 3 sets of 12

Bent Over Barbell Rows 3 sets of 12

Barbell Bicep curl 3 sets of 12 (Strict Form)

Incline seated dumbell curls 3 sets 8

my meals

7-bowl oat meal..shake..

9- 3 eggs,nuts,apple

11-mince mixed vege,mixed nuts

1-mince mixed vege. nuts, apple

3- mince, spinach, apple

5-shake..

7- chicken,spinach mixed veges ,apple

hahah had mince coming out my ears today!! yum!! workout was awesum back muscles felt relly worked, allthis new workout exercises !! lovin it!!!

and i usually do my work out at 5 in the afternoon

[loveggs]

DAY 3

7-bowl of oats, shake

9-chiken, mixed veges, apple

11-chiken, mixed nuts, apple

1-chiken,veges spinach , mixed nuts

3-3 eggs, mixed nuts

5-shake

7-sausages with onions gravy and mashed potatoe and a shake

work out

Legs & Abs

5 min warm-up

Barbell Squats 3x sets 12 reps

Stiff Legged Dead Lifts 3 sets 12 reps

Calf Raises 3 sets 12 reps (last set to fail)

Weighted Swiss Ball crunches 3x sets 12 reps

lying leg raises 3x sets 12reps

Dumbell side bends 3x sets 6-8 reps

adjusting pretty good to the new work out:) my lower back muscles feel like they are gettin well worked

[loveggs]

DAY 4

rest today with cardio

7-shake

9-salmon-mixed nuts, apple

11-chiken mixed vege, spinach, apple

1-sausages,mashed potatoe,veges

3-3 eggs mixed nuts, apple

5-big slice corn beef-yogurt

7-steak, spinach, colyflower, tomatoe, some peanuts

work out

had a decent run along the beach this arvo an went for a swim was loverly!

im goin to be getting some protein powder next week hopefully

and i need some more weights haha

il post a pic or 2 soon

[loveggs]

day 5

ate my usual!

and did cardio beach run and swim

day 6

usual foods

chest sholders tri

5 Min warm-up

Dumbell Incline Bench - 3 sets of 12 (very low incline)

Weighted Dips For Chest - 3 sets of 12

Seated Dumbell military press 3 sets of 12

Skull Crushers - 3 sets of 12 (or close grip bench press)

[loveggs]

DAY 7

ate my usual foood

done

Back/Trap/Bi

5 min warm-up

Deadlifts 3 sets of 12

Wide Grip Chins 3 sets of 12

Bent Over Barbell Rows 3 sets of 12

Barbell Bicep curl 3 sets of 12 (Strict Form)

Incline seated dumbell curls 3 sets 8

felt like i really had a good workout

DAY 8

full on day today!

ate the usual foods

got some more weight pleased bout that!

and i got some isolate protein powder so i will be taking one scoop with milk before workout and 2 scoop with milk after work out, hope it works well

work out

5 min warm-up

Barbell Squats 3x sets 12 reps

Stiff Legged Dead Lifts 3 sets 12 reps

Calf Raises 3 sets 12 reps (last set to fail)

Weighted Swiss Ball crunches 3x sets 12 reps

lying leg raises 3x sets 12reps

Dumbell side bends 3x sets 6-8 reps

good work out stretch some leg muscles!! haha felt good

[loveggs]

DAY 9 & DAY 10 & DAY 11 i had rest on day 9, then cardio day 10 an 11

still eating the same

DAY 12

Chest/Shoulders/Tri

5 Min warm-up

Dumbell Incline Bench - 3 sets of 12 (very low incline)

Weighted Dips For Chest - 3 sets of 12

Seated Dumbell military press 3 sets of 12

Skull Crushers - 3 sets of 12 (or close grip bench press)

shake with 1 scoop before an shake with 2 sc00p after

[loveggs]

DAY 13

Back/Trap/Bi

5 min warm-up

Deadlifts 3 sets of 12 40kg,50kg,60kg

Wide Grip Chins 3 sets of 12 body weight

Bent Over Barbell Rows 3 sets of 12 20kg,30kg,40kg

Barbell Bicep curl 3 sets of 12 (Strict Form) 15kg

Incline seated dumbell curls 3 sets 8............

havent started these yet as im still getting comfy on my new routine never done dead lifts or anythng like that so im just adapting to it but doin well! and im keeping the weight lowish at the moment to be safe so i dont damage anythng

shake before and after

[loveggs]

DAY 14

Legs & Abs

5 min warm-up

Barbell Squats 3x sets 12 reps 20kg,40kg,40kg

Stiff Legged Dead Lifts 3 sets 12 reps body weight

Calf Raises 3 sets 12 reps (last set to fail)woops forgot to do these!!

Weighted Swiss Ball crunches 3x sets 12 reps ...

lying leg raises 3x sets 12reps body weight

Dumbell side bends 3x sets 6-8 reps 20kg,20kg,20kg

its hard doin squats with just a barbell and weights!!! gosh hahaha thats the reason my weight is low ,, this will change this week!!!!

and totaly forgot to do calf raises **** haha

really enjoyin training, i train bymyself iv just set up some thngs in my garage gettin a smith machine this week

protein shake b4 and after:)

[loveggs]

before my new routine pics

[Pseudonym]

Good to see a new journal, mate. And good on you for posting pics already. How are you measuring your body fat? You look like less than 15% to me.

[Phedder]

Good to see a new journal, mate. And good on you for posting pics already. How are you measuring your body fat? You look like less than 15% to me.

Ditto that. New Journals are always good, and I'd place you closer to the 12% mark, definitely lower than 15%

[loveggs]

thanks guys im glad to be a member!

and i used a online calculator, had to take some measurments and yeah...well sounds like yous know wat ya talkn bwt il stick with 12%

[loveggs]

and at the moment im using isolate protein powder by tuatara, its a newzealand made product well see how it goes :^o

[Phedder]

thanks guys im glad to be a member!

and i used a online calculator, had to take some measurments and yeah...well sounds like yous know wat ya talkn bwt il stick with 12%

Was just a guess from looking at your pics mate, no one can tell accurately just by looking. If you really want to find out get someone to perform a caliper skin fold test on you, otherwise don't worry about it and just keep doing what you're doing because it looks like it's working :nod:

[loveggs]

awesum yeah il stick to what im doin thanks mate

[loveggs]

DAY 15

was a bit over the place with my eating today as went to auks to buy a car fuk what a rat race hahahah

cardio- half hour run along the beach

[loveggs]

DAY 16

cardio- half hour run along beach 8)

found a dead puffer fish the other day lol the things ya find

and got a new tattoo tday on my bak 3 hours of PAIN :shock:

[loveggs]

DAY 17

chest sholders tri

5 Min warm-up

Dumbell Incline Bench - 3 sets of 12 (very low incline) 20kg, 40kg 50kg

Weighted Dips For Chest - 3 sets of 12---body weight, 10kg, 20kg

Seated Dumbell military press 3 sets of 12--20kg, 20kg, 20kg ? i cant remember lol

Skull Crushers - 3 sets of 12 (or close grip bench press) 20kg,20kg,20kg

[loveggs]

DAY 18

Back/Trap/Bi

5 min warm-up

Deadlifts 3sets 12reps 30kg,50kg, 80kg (10 reps)

Wide Grip Chins 3 sets 12 reps-- body weight

Bent Over Barbell Rows 3 sets 12 reps --20kg, 40kg, 50kg

Barbell Bicep curl 3sets 12 reps (Strict Form!!!) --10kg, 16kg, 16kg, 7 reps up to half way then 7 reps from half to top, then 5 full curls on each set

awesum work out felt great

merry xmas every one!!

[loveggs]

DAY 19

Legs & Abs

5 min warm-up

Barbell Squats 3x sets 12 reps 20, 40,55

Stiff Legged Dead Lifts 3 sets 12 reps 30, 44, 59

Calf Raises 3 sets 12 reps (last set to fail) body weight

Weighted Swiss Ball crunches 3x sets 12 reps

lying leg raises 3x sets 12reps body weight

Dumbell side bends 3x sets 6-8 reps 25, 25, 25

[morattigirl]

DAY 16

cardio- half hour run along beach 8)

found a dead puffer fish the other day lol the things ya find

and got a new tattoo tday on my bak 3 hours of PAIN :shock:

Painful pleasure I would say :grin:

[loveggs]

DAY 20

Chest/Shoulders/Tri

5 Min warm-up

Dumbell Incline Bench - 3 sets of 12 (very low incline) 30,50,60

Weighted Dips For Chest - 3 sets of 12 10,bod weight,bod weight

Seated Dumbell military press 3 sets of 12 20,30,30

Skull Crushers - 3 sets of 12 (or close grip bench press)20,30,30

[loveggs]

DAY 21

Back/Trap/Bi

5 min warm-up

Deadlifts 3sets 12reps 40,55,90(10 reps)

Wide Grip Chins 3 sets 12 reps-- body weight

Bent Over Barbell Rows 3 sets 12 reps --40,50,60(10 reps)

Barbell Bicep curl 3sets 12 reps (Strict Form!!!) --, 10,20,20-- 7 reps up to half way then 7 reps from half to top, then 5 full curls on each set

[loveggs]

DAY 16

cardio- half hour run along beach 8)

found a dead puffer fish the other day lol the things ya find

and got a new tattoo tday on my bak 3 hours of PAIN :shock:

Painful pleasure I would say :grin:

haha yeah you culd say that!

i love it thou! \:D/

[loveggs]

DAY 22

had a rest for the day waaay to much family gatherings!

missed out legs and abs this week :cry: