Diary of a Madman

jambi

Title is apt for several reasons but certainly in part because some people (even those that know me quite well) think I am a little too obsessed with the whole gym thing! Another reason is the best alternatives I could come up with were “Jambi's judicious japes and the mission for maximum muscle” or “Jambi and the squat of destiny”


I keep a seperate training log but think it might be nice to get some feedback here.


So anyway here are some vital stats


Male
28
75kg
5ft 9

jambi

A typical day looks something like


7.30am
Hi8 muesli or porridge
Whey protein shake
400ml supermilk
solgar male multi
glucosamine/chondroitin/MSM joint supp


10am
2 slices mcambridge brown
2 boiled eggs
2 pieces fruit (banana, kiwi, small orange)
1 yoplait yogurt


1pm
1 chicken breast
rice
2 veg (broccoli, carrot, peas)


3.30pm
1 piece fruit
handful nuts (hazel, brazil, cashew)


5.30pm
3 slices mcambridge brown
meridian natural peanut butter
1 glenisk natural organic yogurt
400ml supermilk


6.30pm
Pre WO shake NRG


9.30pm
Post WO shake Recovery
1 banana


10pm
3 scrambled egg
185g tin john west tuna steak in sunflower oil
400ml supermilk


Approx 3L water throughout day

jambi

Current Program

Mon: Legs
Tue: Soccer
Wed: Chest & Back
Thurs: Soccer
Fri: Arms & Shoulders
Sat: Rest, light pm stretch/pool work
Sun: am Soccer match, light pm gym session


A typical gym session includes 15-20 mins warm up, 90min workout, 15-20 min warm down/pool work
Typical soccer training is 45 mins sprints/drills/skills, 45mins game


Legs


(Quad)
Leg Presses 4x12
Barbell Squats 4x12
Leg extensions 4x10
Walking lunges 4x12


(Ham)
Leg curls 4x15
One leg curls 4x15
Stiff leg deadlifts 4x15
Good mornings 4x12


(Calf)
Seated calf raises 6x20
Standing calf raises 6x20


Chest
BB Bench 4x12
BB Incline Bench 4x12
DB Fly 4x12
Cable cross 4x12


Back
Front cable pulldown 4x12
Barbell Row 4x12
Seated Row 4x12
One Arm DB Row 4x12
Deadlift 4x5


Shoulders
Seated Military Press 4x12
Seated DB Laterals 4x12
Seated Bent over lateral 4x12
DB front raise 4x12


Triceps
Cable pushdowns 4x12
Overhead Tricep Extensions 4x12
One Arm Cable Pushdown 4x12
DumbBell Extensions 4x12


Biceps
EZ Bar Curls 4x12
DB Curls 4x12
DB Preacher Curls 4x12

jambi

Legs 29/9/08


(Quad)
Leg Presses 120kg 4x12
Barbell Squats 90kg 4x12
Leg extensions 80kg 4x10
Walking lunges 40kg 4x12


(Ham)
Leg curls 60kg 4x15
One leg curls 35kg 4x15
Stiff leg deadlifts 30kg 4x15
Good mornings 30kg 4x12


(Calf)
Seated calf raises 90kg 6x20
Standing calf raises 100kg 6x20

jambi

Chest & Back 1/10/08


Chest
BB Bench 90kg 4x12
BB Incline Bench 60kg 4x12
DB Fly 20kg DB ea 4x12
Cable cross 20kg ea 4x12


Back
Front cable pulldown 55kg 4x12
Barbell Row 50kg 4x12
Seated Row 60kg 4x12
One Arm DB Row 30kg 4x12 ea
Deadlift 130kg 4x5

jambi

Arms & Shoulders 3/10/08


Shoulders
Seated Military Press 50kg 4x12
Seated DB Laterals 15kg DB ea 4x12
Seated Bent over lateral 15kg DB ea 4x12
DB front raise 15kg DB ea 4x12


Triceps
Cable pushdowns 40kg 4x12
Overhead Tricep Extensions 35kg 4x12
One Arm Cable Pushdown 20kg 4x12
DumbBell Extensions 15kg DB 4x12 ea


Biceps
EZ Bar Curls 50kg 4x12
DB Curls 20kg ea 4x12
DB Preacher Curls 20kg 4x12 ea

jambi

Light Session 5/10/08


C&J 60kg x5, 70kg x5, 75kg x5
Bench 60kg x5, 80kg x5, 90kg x5
Wide Grip Chin Up BW 3x5
Pull Up BW 3x5
Deadlift 110kg x5, 130kg x5
Adductor Press 80kg 3x12

jambi

Legs 6/10/08


(Quad)
Leg Presses 100kg x 12, 120kg 4x12
Barbell Squats 60kg x 12, 90kg 4x12, 100kg x 12
Leg extensions 80kg 4x12
Walking lunges 40kg 4x12

Glute push 20kg 4x12 ea

(Ham)
Leg curls 60kg 4x12
Stiff leg deadlifts 60kg 4x12
Good mornings 30kg 4x12


(Calf)
Seated calf raises 50kg 4x10
Standing calf raises 100kg 3x20

jambi

Chest & Back 8/10/08


Chest
BB Bench 60kg x 12, 80kg 3x12, 100kg x 4
BB Incline Bench 60kg 4x12
DB Fly 12.5kg DB ea 4x12
Cable cross 15kg 4x12


Back
Front cable pulldown 55kg 4x12
Barbell Row 50kg 4x12
Seated Row 55kg 4x12
One Arm DB Row 37.5kg 4x12 ea
Sumo Deadlift 50kg x12