Eye of the Tiger

fakearms123

Okay so I have decided to start a fitness log after thinking about it for the past few weeks. I think it will be interesting to track my fitness and see how I am improving each week.

Background:

Age: 21
Sex: Male
Height: 175cm
Weight: 72kg
Body Fat Percentage: 15.9%
Bicep Size: 12 inches
Waist Size: 33 inches
Chest Size: 37 inches
Thigh Size: 21 inches
Calf Size: 14 inches

Fitness Experience:
I was going to the gym at least twice a week until the start of the summer.
I went interrailing for a month and since then my fitness has gone down hill.
I play basketball competitively and will be starting back in October (this will
cover my cardio workouts). I also surf so that will be good for cardio too.

Diet:
I will not focus too much on my diet in this log because I already have a healthy diet and I have a very high metabolism.
My diet consists of:
Breakfast: Cereal/tea and toast
Lunch: Beans and toast/Noodles/Sandwich
Dinner: Chicken/Beef/Pork with Potato/Vegetables/Rice
I drink a lot of milk and orange juice. My snacks consist of fruit or biscuits.

Aims:
I hope to be in the gym for at least twice a week. I will be basketball training twice a week also. Basically my goal is to reach my top physical shape within the next 12 weeks. I hope for my fitness to be at top levels. I will be concentrating on building up speed and strength.
I would love to join a martial arts such as kickboxing but realistically that would cut into my time for college study this year.

Progress:
I will start my rountine tomorrow Monday 15th September. I will give details of what exercises
I am doing, weights in kg, number of reps/sets, etc. I will also post up a photo every 2 weeks
to have a visual track on my progress.
Well wish me luck and constructive critism is welcome.

The_boat

Good luck with it. I started abuot 4 weeks ago and so far its going well.

fakearms123

Monday 15th September

Flat DB press:
40kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Horizontal Leg Press:
79kg x 10 reps
88kg x 10 reps
97kg x 10 reps

Seated DB Bicep Curls:
24kg - 3 sets x 10 reps (12kg per bicep)

Shoulder DB Press:
24kg - 3 sets x 10 reps

Barbell Calf Raises:
60kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Incline Dumbbell Flyes:
24kg - 3 sets x 10 reps

Chest Supported Rows:
49kg - 3 sets x 10 reps

Leg Extension:
30kg - 3 sets x 10 reps

Seated DB Tricep Extensions:
14kg - 3 sets x 10 reps

Front Dumbell Delt Raises:
16 kg - 3 sets x 10 reps (8kg per arm)

Reverse Ab Crunches:
3 sets x 20 reps

Standing barbell Curls:
20kg - 3 sets x 10 reps

Assisted Chin-ups:
19kg - 3 sets x 10 reps

Assisted Dips:
19kg - 3 sets x 10 reps

10km cycle

Comment:
The workout was fine. I might need to put more weight on my lower body exercises. I mean the leg extensions were light weight but for some reason i was struggling with that. It was good for my first workout for this fitness log.
I'll post a photo now as some visual progress I can keep track of.

fakearms123

Hopefully I'll be seeing some results in the next few weeks

fakearms123

Tuesday 16th September

Free weight squats:
50kg x 10 reps
90kg - 2 sets x 10 reps

Standing barbell Curls:
20kg - 3 sets x 10 reps

Incline Barbell Tricep Extensions:
15kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Shoulder DB Press:
28kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Lever Lying Leg Curl:
32kg - 3 sets x 10 reps

Push ups with elevated legs:
3 sets x 20 reps

One Arm DB Rows:
14kg - 3 sets x 10 reps (per arm)

Barbell Calf Raises:
60kg - 3 sets x 10 reps

Flat DB Flyes:
24kg - 3 sets x 10 reps

Assisted Dips:
19kg - 3 sets x 10 reps

Seated DB Bicep Curls:
24kg - 3 sets x 10 reps (12kg per bicep)

Reverse Ab Crunches:
3 sets x 20 reps

Hyperextensions:
with 4kg - 3 sets x 10 reps

DB Side Laterals:
20kg - 3 sets x 10 reps


Comment:
I really felt it after this workout, the back extensions were good, i was too scared to use a heavier weight incase i broke my back because it was my last exercise of the day. I jumped on the threadmill for about 10-15 mins just to loosen up my muscles. I always stretch before and after the workout.

fakearms123

Thursday 18th September

Chest supported rows:
49kg x 10 reps
56kg - 2 sets x 10 reps

Horizontal Leg Press:
79kg x 10 reps
88kg x 10 reps
97kg x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Flat DB press:
40kg - 3 sets x 10 reps

Seated DB Bicep Curls:
14kg - 3 sets x 10 reps (per arm)

Ab Crunches:
3 sets x 20 reps

Shoulder DB Press:
28kg - 3 sets x 10 reps

Barbell Calf Raises:
70kg - 3 sets x 10 reps

Horizontal Pull-Ups:
3 sets x 10 reps

Dips:
3 sets x 10 reps (own bodyweight)

Assisted Chin-ups:
19kg -3 sets x 10 reps

Seated DB Tricep Extensions:
16kg - 3 sets x 10 reps

Leg Extension:
30kg - 3 sets x 10 reps

Standing barbell Curls:
25kg - 3 sets x 10 reps

Shoulder DB Shrugs:
40kg - 3 sets x 10 reps

Reverse Ab Crunches:
3 sets x 20 reps

Comment:
This was a good workout. Moved up in weight for a few exercises and could of moved up to a higher weight in others which I probably will do next time.

fakearms123

Friday 19th September

I have just spent the whole day surfing. The waves were rough! 2 metre waves with great winds, really good fun! My arms are wrecked and my legs are all bruised but I feel so refreshed after it. Thats my bit of cardio for the day.

BossArky

Howdy.

You seem to be doing heaps of stuff in the gym in a rather haphazard way?? Maybe focus on legs one day, upper body the next.

Loose the biscuits!

fakearms123

BossArky wrote: »

Howdy.

You seem to be doing heaps of stuff in the gym in a rather haphazard way?? Maybe focus on legs one day, upper body the next.

Loose the biscuits!

Well you see I'm actually taking my time with these exercises and its not casual at all. The average person who lifts a lot of weight is going to look at this weight training and say how are you going to get stronger with such lightweights and such a number of exercises, well im going to the gym with a different routine and a different goal in mind. After each set I quickly move onto the next exercise but I take my time with each set. I've put a few of the lads through this routine who in their routine have few exercises but more weight and some of them felt like puking by the end. I play basketball and have been on the Irish Basketball Squad and having big beach muscles isn't going to help me in training. I need to be quick and have a lot of stamina, this training tests that and it keeps be going longer in matches.

fakearms123

My weight training circuit is actually a combination of exercises I learnt in weight training for the Irish Basketball Team and from a friend of mine who is a fitness trainer. Each time I go to the gym I try to get a full body workout and all major muscle groups worked.

I was actually inspired a lot by this video of Rich Franklin's workout.
http://www.youtube.com/watch?v=cq7Kdv0RHmc

fakearms123

Monday 22nd September

Flat DB press:
40kg - 3 sets x 10 reps

Free weight squats:
60kg - 3 sets x 10 reps
70kg - 3 sets x 10 reps
80kg - 3 sets x 10 reps

Shoulder DB Press:
28kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Barbell Calf Raises:
70kg - 3 sets x 10 reps

Dips:
3 sets x 10 reps (own bodyweight)

Seated DB Bicep Curls:
14kg - 3 sets x 10 reps (per arm)

Ab Crunches:
3 sets x 20 reps

Horizontal Leg Press:
79kg x 10 reps
88kg x 10 reps
97kg x 10 reps

Standing barbell Curls:
25kg - 3 sets x 10 reps

Standing Barbell Military Press:
30kg - 3 sets x 10 reps

Incline Barbell Tricep Extensions:
18kg - 3 sets x 10 reps

Leg Extension:
30kg - 3 sets x 10 reps

Chest Supported Rows:
49kg - 2 sets x 10 reps
56kg x 10 reps

Incline DB Flyes:
24kg - 3 sets x 10 reps

Reverse Ab Crunches:
3 sets x 20 reps

Comment:
Wrecked!

fakearms123

Wednesday 24th September

Horizontal Leg Press:
79kg x 10 reps
88kg x 10 reps
97kg x 10 reps

Chest Supported Rows:
49kg - 2 sets x 10 reps
56kg x 10 reps

Bench Press:
40kg x 10 reps
50kg - 2 sets x 10 reps

Ab Crunches:
3 sets x 10 reps

Standing barbell Curls:
25kg - 3 sets x 10 reps

Standing Barbell Military Press:
30kg - 3 sets x 10 reps

Seated Barbell Tricep Extensions:
25kg - 3 sets x 10 reps

Barbell Calf Raises:
70kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Push ups with elevated legs:
3 sets x 20 reps

Seated DB Bicep Curls:
14kg - 3 sets x 10 reps (per arm)

Shoulder DB Shrugs:
40kg - 3 sets x 10 reps

Reverse Ab Crunches:
3 sets x 20 reps

Dips:
3 sets x 10 reps (own bodyweight)

Deadlift:
60kg x 10 reps
70kg - 2 sets x 10 reps

Leg Curl:
32kg - 3 sets x 10 reps

Comment:
It was my first time in this fitness log doing bench press and deadlift exercises, they were tough. I had been checking the net for the best form for the deadlift and it helped a lot in my technique. I can deadlift my own bodyweight which is good. Back really felt that strain. I'll stick up another photo now.

fakearms123

Not too much improvement, I feel a lot fitter but im not sure if I'm getting results visually

fakearms123

Comment:
My back is really sore today after the deadlifts near the end of my workout. Its a new exercise i'll have to keep up cause its working very well. I'll have to switch between that, hyperextensions and pull ups for working on my lower back. Today's my rest day so i've just relaxed mostly today, played a bit of basketball for awhile too.

fakearms123

Unfortunately i have been sick the past 2 days and was unable to go to the gym, hate being sick!!

fakearms123

Wednesday 2nd October

Flat DB press:
40kg - 3 sets x 10 reps

Seated DB Bicep Curls:
30kg - 3 sets x 10 reps (15kg per bicep)

Shoulder DB Press:
30kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Cable Tricep Extensions:
25kg - 3 sets x 10 reps

Pulldowns:
55kg - 3 sets x 10 reps

Shoulder DB Shrugs:
40kg - 3 sets x 10 reps

Cable Crossovers:
22kg - 3 sets x 10 reps

Barbell Calf Raises:
70kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Leg Extension:
45kg - 3 sets x 10 reps

Comment:
Only got to workout full body using 11 exercises, I usually try to stick to 16 exercises each training but I am just recovering from being sick all week and i wanted to ease myself back into it, I'm in a new gym cause im back in college so it also took awhile to adjust to new machines and weights. But I did pretty well. Sore today.

fakearms123

Thursday 3rd October

Standing Barbell Military Press:
30kg - 3 sets x 10 reps

Shoulder DB Shrugs:
40kg - 3 sets x 10 reps

Flat DB press:
40kg - 3 sets x 10 reps

Incline DB Flyes:
25kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Reverse Ab Crunches:
3 sets x 20 reps

Standing Cable Bicep Curl:
25kg - 3 sets x 10 reps

Leg Extension:
55kg - 3 sets x 10 reps

Cable Tricep Extensions:
25kg - 3 sets x 10 reps

Barbell Calf Raises:
70kg - 3 sets x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Incline Barbell Tricep Extensions:
25kg - 3 sets x 10 reps

Standing barbell Curls:
25kg - 3 sets x 10 reps

Chest Supported Rows:
55kg - 3 sets x 10 reps

Hyperextensions:
5kg - 3 sets x 10 reps

Comment:
Back on form. Very tough workout. I'll put up a photo at some stage.

fakearms123

Tuesday 7th October

Had my first basketball training in a year and I still have some good skill but a bit rusty from the lack of practice. Unfortunately I wont be able to play with the college team again this year because I wont be able to dedicate the time to the team, college studies this year are very important and have work placement come january so I wont even be able to play the whole academic year. I have thought about this so much because I still want to play, I miss that competitive side of me but unfortunately being on the team will mean missing a lot of lectures and study and I cant afford it. So I have decided to set up recreational basketball for an hour and a half a week. This way I can still play basketball but not miss out on my studies.


I still have the gym to keep me in good shape.

fakearms123

Wednesday 8th October

Seated DB Bicep Curls:
30kg - 3 sets x 10 reps (15kg per bicep)

Shoulder DB Press:
32kg - 3 sets x 10 reps

Flat DB press:
40kg - 3 sets x 10 reps

Leg Extension:
55kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Chest Supported Rows:
55kg - 3 sets x 10 reps

Dips:
3 sets x 10 reps (own bodyweight)

Shoulder DB Shrugs:
50kg - 3 sets x 10 reps

Leg Curl:
55kg - 3 sets x 10 reps

Deadlift:
50kg x 10 reps
60kg - 2 sets x 10 reps

Lever Chest Press:
45kg - 3 sets x 10 reps

Comment:
I couldn't do the whole session because I had an exam the next day but in fairness my weights have increased and I feel like im getting a lot stronger. Ill post up a photo soon.

fakearms123

Tuesday 14th October

Flat DB press:
44kg - 3 sets x 10 reps

Seated DB Bicep Curls:
30kg - 3 sets x 10 reps (15kg per bicep)

Squat:
50kg x 10 reps
70kg x 10 reps
80kg x 10 reps

Standing Barbell Military Press:
30kg - 3 sets x 10 reps

Dips:
3 sets x 10 reps (own bodyweight)

Chin-ups:
1 set x 10 reps (own bodyweight)
4 sets x 5 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Hyperextensions:
with 5kg - 3 sets x 10 reps

Barbell Calf Raises:
80kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Leg Extension:
55kg - 3 sets x 10 reps

Standing Cable Bicep Curl:
25kg - 3 sets x 10 reps

Cable Tricep Extensions:
25kg - 3 sets x 10 reps

Seated Lever Flyes:
45kg - 3 sets x 10 reps

Front Dumbell Delt Raises:
20kg - 3 sets x 10 reps (10kg per arm)

Comment:
Just from looking at my weights i can see that im getting a lot stronger, my shoulders have got a lot bigger too.

fakearms123

Thursday 16th October

Flat DB press:
44kg - 3 sets x 10 reps

Seated DB Bicep Curls:
30kg - 3 sets x 10 reps (15kg per bicep)

Squat:
50kg x 10 reps
70kg x 10 reps
80kg x 10 reps

Parallel Bar Ab Raises:
3 sets x 10 reps

Barbell Calf Raises:
80kg - 3 sets x 10 reps

Dips:
3 sets x 10 reps (own bodyweight)

Standing Cable Bicep Curl:
25kg - 3 sets x 10 reps

Ab Crunches:
3 sets x 20 reps

Seated Lever Flyes:
45kg - 3 sets x 10 reps

Shoulder DB Press:
32kg - 3 sets x 10 reps

30 mins swim

Comment:
Swim afterwards was well needed!

fakearms123

Unfortunately I havent been posting in this log in awhile and its not because im not going to the gym or exercising its simple because with college and everything I haven't enough time to hit the gym 3 times a week. I'm literally only in once a week at the gym and then i have basketball training so what im going to do is take a break from posting in my log till January when im on my work placement and at home that way I can really dedicate my time to this.