Give it a lash!

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Right, I've decided to set up this log to keep track of my progress and also hopefully to get some motivation.

First of all i'm 6ft1, 13.5stone and 23. No idea what my body fat is.

I've been having major trouble over the past few months with motivation. Basically I get a good run for about a month and then my motivation fades and I end up not going to the gym for weeks at a time.

So now for the important bit....

Goals: Generic goals of increasing strength and definition whilst dropping body fat.

I'm going for a much more measurable goal of being able to do 5 pull ups by christmas. At the moment I'm working it into my routine but i'm barely managing one. Rather than using the assisted machine i'm stepping up above the bar and lowering myself for 10 * 2. I end up wrecked after it!!

Below is my work out as it stands. I intend adding small amounts of weight to it as often as possible

Work Out:
Day 1 - Back & Triceps

Warm up - 5 mins on rower

Lat Pulldown - 40kg x 8 70kg x 8 70kg x 8 70kg x 8
Low Row Machine - 27kg x 8 48kg x 8 48kg x 8 48kg x 8
Pull Ups - Pretty Dire... Lower myself down 10 times x 2

Tricep Extension - 7kg x 8 10kg x 8 10kg x 8
Kickbacks - 7kg x 8 10kg x 8 10kg x 8

HIIT - 15 mins on rower

Day 2 - Chest & Biceps

Warm Up - 5 mins on rower

Bench Press - 30kg x 8 42.5kg x 8 45kg x 8 45kg x 8
Incline DB Bench press - 12.5kg x 8 16kg x 8 16kg x 8 16kg x 8
DB Flys - 8kg x 8 8kg x 8 8kg x 8

Preacher Curl - Don't know the weight but it is 3 sets of 8 reps
Bar Curl - 10kg x 8 x 3

HIIT - 15 mins on rower

Day 3 - Legs
Warm Up - 5 mins on Treadmill

Squat - 40kg x 8 50kg x 8 50kg x 8 52.5kg x 6 (Concentrating on form as I only recently started these following a fairly long run on the hack squat machine)
Leg Press - 70kg x 8 90kg x 8 100kg x 8 100kg x 6
Calf Press - 55kg x 8 55kg x 8 60kg x 8 60 kg x 8

Additional Info - Shoulders
I have a set of dumbells at a light bar at home so I normally work the shoulders once a week in my room

Lat Raise 7kg x 8 x 3
Bent Over Raise 7kg x 8 x 3
Arnold Press 12kg x 8 x 3
Bradford Press 15kg x 10 x 3

I'll post up my diet and that either later or over then ext few days. I'll throw it open to the crowd and all feedback (even negative!) is greatly appreciated...

RevolutionX

How come you aren't deadlifting??If your looking for strength,there's no better man.....

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To be honest I've no reason that i'm not doing deadlifts. Reckon i'll stick with my current routine until christmas and then get stuck in to the deadlifting.


Friday:

Was feeling a bit under the weather on friday so wasn't up to my best..

Day 3 - Legs
Warm Up - 5 mins on bike. Was in a bit of a hurry so didn't spend long enough warming up.

All the racks were in use so to save time and due to the fact that i wasn't feeling great I just used the hack squat machine rather than proper squat.

Hack Squat - 40kg x 8 50kg x 8 52.5kg x 8 50kg x 8 (That is the weight i added to the machine, doesn't include the weight of the bar or whatever)Was fairly wrecked at the end of it, had to reduce weight at the last set

Leg Press - 80kg x 8 100kg x 8 120kg x 8 100kg x 8 (That is the weight i added to the machine, doesn't include the weight of the bar or whatever)

Calf Press - 50kg x 8 45kg x 8 45kg x 6 -Calf press was sh!te. Don't know what was wrong with me but i was just drained. Dropped the weight, only did 3 sets and went home....

Didn't do a warm down which resulted in a world of pain. Stairs were not my friend yesterday!

Heading up tonight to do Chest & Biceps. Will post results tomorrow.

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Warm Up - 5 mins on rower

Bench Press - 35kg x 8 40kg x 8 42.5kg x 8 42.5kg x 8 - Felt fairly good after it. Probably could have added another 2.5kg but decided to get my form right.
Incline DB Bench press - 12.5kg x 8 12.5kg x 8 12.5kg x 8 -

DB Flys - 8kg x 8 8kg x 8 8kg x 8 - Felt fairly good after these

Preacher Curl - Not sure how the weight goes but on the machine was 55. Should have stretched a bit more beforeahnd

Bar Curl - 10kg x 8 x 3

I also did shulders at home on tuesday.

Lat Raise 7kg x 8 x 3
Bent Over Raise 7kg x 8 x 3
DB Shoulder Press 10kg x 8 x 3

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Started off with a 5 minute warm up.

Lat Pulldown - 41kg x 8 48kg x 8 48kg x 8 48g x 8 - Different machine so weight seemed much heavier. Teaches me not to trust the weights on the machine!
Low Row Machine - 27kg x 8 48kg x 8 48kg x 8 48kg x 8 - Last set was very tough
Pull Ups - Still very poor.

Tricep Extension - 10kg x 8 10kg x 6 7.5kg x 8 7.5kg x 8
Cable Pushdown - 21kg x 8 28kg x 8 28kg x 8 28kg x 8

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I did legs last night. Worked fairly hard and certainly felt it afterwards.
Warm Up - 5 mins on Treadmill

Squat - 40kg x 8 50kg x 8 55kg x 8 55kg x 8 Could really feel it on the alst few here.

Leg Press - 70kg x 8 100kg x 8 105kg x 8 105kg x 8 Was absolutely wrecked by the end of this but glad i increased the weight slightly.

Calf Press - 45kg x 8 45kg x 8 45kg x 8 45 kg x 8

Ended up having to prop myself up by the handrail coming down the stairs afterward, My legs are doing a bit of giving out now and i'd say they'll be sore tomorrow

Relevant

Bench Press - 40kg x 8 42.5kg x 8 45kg x 8 45kg x 6- Plan to get above 50 before xmas
Incline DB Bench press - 12.5kg x 8 14.5kg x 8 14.5kg x 4(failed on 5th) 12.5 x 8

DB Flys - 8kg x 8 10kg x 8 10kg x 8 8kg x 8 - Plan to get to 12.5 by xmas

Preacher Curl - Not sure how the weight goes but on the machine 55x8 55 x 8

Bar Curl - 15kg x 8 x 3