5/3/1 +10kg bodyweight

[mike27]

So! my new journal. going to be a long one hopefully

lots of hard work ahead and high hopes of being 95kg or so by november this year.

im currntly on a rest week until monday 7th feb.

current body weight is: 87kg

taking this week off all supps apart from PP.

starting monday will be:

monday-push

tuesday-off

wednesday-pull

thursday-off

friday-legs

saturday-off

sunday-light cardio,HIIT

Then start my PT course also in mid feb for 6 months :nod:

I plan on getting some body measurments done and BF% etc too in the next few weeks.

diet as follows:

wake up: 6:30am

upon waking: 6:40am ish

40g whey,

1t glutamine

400ml water

2t instant coffee or milo

flax oil 1t

Breakfast: 7am

eggsx4 poached or scrambled,

wholemeal breadx2 slices (toast)

mulit vit x1

fish oil x1

mid morning 9:30am

brown rice or quinoa or cous cous

mince,steak or tuna

vege

Lunch: 12:00

brown rice or quinoa or cous cous

mince,steak or tuna

vege

nut pack x1

fish oil x1

Arvo meal: 3pm

brown rice or quinoa or cous cous

mince,steak or tuna

vege

Dinner 6:30pm(limited carbs)

varies each night

multi vitx1

fish oil x1

8:30pm

nut pack x1

(almonds,walnuts,pumpkin seed,sunflower seed)

9:30pm: pre bed (no carbs)

caesin 30g

milk 500ml

glutamine 1t

flax oil 1t

milo scoop 4T

training day add:

pre-wo

pwo

GOALS:

BENCH = 100KG done! wed 22nd june 2011SQUAT= 170KG

DEADLIFT=180KG

yup so thats my plan and goals....

doing some interval training this week for a blast :clap:

10min bike to gym

rower

5mins slowly

30sec full blast,30 sec slow 7 sets

2mins slow row

cross trainer

level 11

1min slow,1min fast. no hands used,5 sets

treadmill

4mins walking @ 6.0km phr

30sec sprint @ 16km phr then 30sec walk @ 6.0km phr 5 sets

10min bike home

[mike27]

some more intervals...

10min bike to gym

4min rower slow

30sec fast 30 sec slow x6

2min slow

treadmill

4min walk @ 6.0km phr

30sec sprint @ 17.0 km phr 30 sec slow x5

2min walk @ 5.0 km phr

cross trainer level 10

8 mins. 1 min fast 1 min slow

10min bike home with a head wind! :evil:

[mike27]

on with it

bodyweight = 85.5kg

day 1 after 1 week off gym and diet.

so 1st week is finding working weights and getting back on my diet

flat bench

8 @ 40kg

8@ 60kg

7@ 65kg

5@65kg

6@60kg

decline bench

12@40kg

8@60kg

6@60kg

standng military press (new for me)

8@25kg

6@30kg

5@30kg

8@20kg

bodyweight dips

x12

x7

x6

incline cg press

8@30kg

8@30kg

8@30kg

[mike27]

10min bike to gym

legs smash up

back squat A2G

15@50kg

12@70kg

10@90kg

8@100kg

3@120kg

2@125kg

front squat

10@40kg

10@50kg

10@60kg

deadlift

8@40kg

8@50kg

3@60kg

3@90kg

2@90kg

walking DB lunges

16x 20kg DB's

16x 22.5kg DB's

16x 22.5kg DB's

standing calf raises

10@70kg

10@97kg

12@104kg

10@111kg

20 @ 56kg fast

10min slow bike home

not bad after a week off. felt great!

[Phedder]

One question dude, why are you squatting so much more than you're deadlifting? or was that light deadlifts?

[mike27]

no reason, just trying it out for the 1st wee. what do you advise?

[mike27]

10min bike to gym

pull day

chin ups wide grip

8

8

8

6

bent over bb row

10@30kg

8@40kg

8@50kg

8@55kg

8@60kg

upright row ez bar

10@10kg+bar

8@20kg+

8@25kg+

8@30kg+

rope pull down

10@42kg

10@48kg

8@48kg then 6 cg push ups

10@38kg

one arm bent over supported row DB's

25kg DB x 8

25kg x 8

20kg x 10

20kg x10

DB shrugs

10@ 30kg

10@35kg

10@32kg

10@25kg

10@17.5kg

WG lat pull down

54kg x 8

54kg x 8

DB front raise

8kg x 8

7kg x 7

7kg x 7

rev grip pull up

x 6 then hammer DB curl 9kg x 8

x6 then hammer DB curl 7kg x20

10min bike home

[Phedder]

no reason, just trying it out for the 1st wee. what do you advise?

Was just curious why you're squats were so much heavier than your deads, don't worry about it.

[mike27]

no gym... but plenty of sailing in the sun over here on the west coast!!

bit of a workout this arvo! gusty winds!!!!

[mike27]

monday push

10min head wind to gym....

flat bench

10@40kg

8@50kg

6@60kg

6@60kg

8@65kg

decline bench

12@40kg

8@60kg

6@65kg

military press standing

10@20kg

10@25kg

8@30kg

6@30kg

10@20kg

Incline DB press

10@17.5

8@20kg

6@20kg

bw dips

8

8

6

5

incline CG press

12@20kg

10@30kg

10@35kg

DB flys flat bench

8@12.5kg DB's

6@12.5kg

7@10kg DB's

10min bike home

[mike27]

shifted wed's session to today

10min bike to gym

back squat

12@50kg

12@70kg

8@90kg

8@100kg

5@110kg

5@110kg

front squat

5@70kg

5@60kg

9@50kg

12@40kg

Deadlift

10@40kg

8@70kg

6@80kg

5@90kg

3@100kg

3@120kg

walking DB lunges

20kg x 16 steps

20kg x14 steps

17.5kg x 16 stpes

standing calf raise close feet

63kg x 20

97kg x12

111kg x 10

124kg x10

77kg x 15

ultra wide feet leg press machine calf raise

10@80kg

10@90kg

10min slow bike home

shower and nap for 1 hour or so

[mike27]

big nasty cardio session of sprints and step climbing!

off for a kiteboard tonight too

[morattigirl]

big nasty cardio session of sprints and step climbing!

off for a kiteboard tonight too

Sprints and step climbing... that'll get the heart pumping!! Kiteboarding, that sounds like fun! 8)

[mike27]

yeah sore calves today!

just brought new board,kite and harness! :nod:

fun times ahead! PT course started and underway too

[mike27]

new gym, so a bit of a half assed push session

[mike27]

alive and well.

shaken but ok. house is trashed. but all my family is ok so thats the main thing

[mike27]

back on the gym tommorow hopefully....

gotta go try find one thats open. heading to northwood way

[bang_bang]

good to hear your still alive mike. i remember reading somewhere you live out parklands ways..

[mike27]

yup in parklands. ive been down near dunedin for a week and a bit

back into it now

pt course starts back up on monday too :nod:

[mike27]

just been for a bit of a 'push' session

gotta weigh myself some place too.

this 1st week ill just ease back into it and get my diet all locked down correctly. then smash it hard starting on monday

so yeah... today just push

flat bench

decline bench

incline bench

military press standing

db flys flat and incline

dips

i think im still sitting on 87kg or so, ill have to double check that

[mike27]

legs day

back squats

front squats

deadlifts

walking DB lunges

standing calf raise

6min spin bike

[mike27]

pull day

WG chin ups

bent over bb row

upright bb row

1 arm db row (bench ass)

WG lat pull down

DB shrugs

rope pull downs

DB front raises

WG BB curls ss DB hammer curls

slow ease into the week on the weights and diet all up and running PT course back on monda and full blast onto the weights again

[mike27]

day of kiteboarding.....

does that count?

[mike27]

push day

flat bench

decline bench

military press

bw dips

incline cg press

flat bench db flys

another low weight week until my diet is stream lined, still not getting in enough carbo's

[mike27]

general run around and body weight session for 60 mins

sprints,jogging

push ups

prone holds including side prones

burbee's

sit ups etc etc

etc