First Fitness Log

gavney1

Thurs

8am - cup of oats and water,small tin of tuna, cottage cheese on toast, 2 grilled rashers, green tea

12.30pm - 1 large tin (185g) on bread (2 brown slices), 1 carrot


4pm - mackerel sandwich with cottage cheese, green tea

8pm (post workout) - 2 and a half chicken fillets grilled, mandarin, grapes

10pm - 2 white bread ham sandwiches (4 slices of ham altogether), glass of FF milk.



BO Row

First time, so just did a few set practise with bar only and then

10 X 5 (narrow grip for lats)
10 X5 (wide grip for post delt)
10 X5 narrow
10 X5 wide

this video was good (i think) -http://www.youtube.com/watch?v=uaw-Up9Fkcg

Rom DL

10 X 35
8 X 37.2
6 X 38.2

(feel a bit jelly-like after that - I believe this was my first REAL DL session)

Bar curl

8 X 17.5
6 X 18.5
4 X 19.6

(much better than last week)

gavney1

Weight (as of yesterday) is still 11st 10lbs.

Target weight at the back of my mid for the end of this workout period (next Friday) was 12st.

So, would need to gain 4lbs in 7 days. Don't know if that's possible, as have been eating loads already, but I'll just have to make sure that I don't slack on eating at the weekend, and stop relying on small tins of tuna - need to stick to the big ones, cause I sometimes still feel a little hungry after a small one. And no point having 2-egg scrambled egg - have to make it 5 eggs

Also, gonna drink as much milk as I can.

7:30am -small bowl of brown rice, half a chicken fillet, glass of FF milk, glass of Tropicana OJ, green tea

Protein = 8 +18

10am - big tin of tuna sandwich, creatine. green tea

Protein = 30g



12:15 pm - beans on toast, small bowl of brown rice, 100g of mixed nuts

Protein = 20g



2:15pm - cottage cheese sandwich, bowl of porridge

Protein = 12g

5:30pm - fillet of mackerel

Protein = 25g

8pm - bowl of tomato soup. chicken stir fry

Protein = 45g

10pm - 500ml FF milk; 1 slice ham

Protein= 20g

(Total protein intake = 178g)

4am - 500ml FF milk



been wondering for a while why alot of ppl are so obsessed with squats - so am putting this article here to remind me - seems like a good article

http://www.triedandtruefitness.com/squats-are-they-really-that-important/362/

gavney1

Saturday

9am - Scrambled egg (6 whites,3 yolks) on 2 slices brown toast, bowl porridge

11:30 am - 1 chicken fillet

1:15pm - Tuna sandwich (2 small tins), 100g nuts, creatine

pre-workout - 2 bananas

6pm (post workout) - sirloin steak and pasta

8pm - homemade tomato soup, glass of FF milk

10pm - Treat - Flake bar, club milk and cup of tea

4am - 500ml FF milk

Videos

[URL="http://www.ehow.com/videos-on_1928_weightlifting-bodybuilding-workout-routines.html[/URL]

Today was my first ever day for squats, lunges and dips

So, needless to say, I spent most of time trying to get technique right, did some low weight sets (20kg on squat I think, 5kg (each hand) for lunges). For dips I did 3X14, with knees slightly bent

Abs

60 straight situps. 60 side2side, 23 leg raises, 20 leg rotations (actually a pretty good improvised exercise)

Then with 5kg weight 60 straight situps, 60 side2side


Looking back over log for last couple weeks - realised that I'm not doing a huge amount of sets

So, from now on, will do 20 sets altogether in one session (either 5X4 or 4X5). I reckon I can get that done in about 70 mins (not incl warmup) if I set up the weights BEFORE hand - have them ready, and then I can take just 60 -75 sec rests between sets.

gavney1

Plan for this week (am going away on Friday, so can't workout then)

Monday- Chest/Tric/ Shoulders

Bench Press - 5 sets
Incline Dumbell Press - 5 sets
Shoulder Press - 5 sets
Lateral Raise - 5 sets

*note - if I doesn't look like getting 20 sets done in 75 mins, will do 1 set less of each of last 2 exercises (ie 18 sets in total) - don't wanna get in the habit of spending more than 75 mins in gym, cause I get bored

Tuesday - Football and Abs

Bicycle Crunch

Wednesday - Back/ Biceps

Deadlift - 5 sets
BO Row - 5 sets
Barbell Curl - 5 sets



Sunday

9am - 2 ham sandwiches, glass OJ

11:30am - Pasta w/ homemade tomato sauce, glass FF milk

1pm - tuna sandwich (big tin)

5pm - chicken louisiana

7pm - 2 slices ham, glass milk

9:30pm - 4 eggs

4am - glass FF milk

gavney1

Monday (got up late, late for work)

9am - oats and water, chocolate milk, banana, mackerel sandwich

12 - Barnies chicken caesar salad

2pm - 100g mixed nuts, cup of green tea

5pm - sirloin steak, pepper sauce, mashed potatoes, green salad

8pm - 300g LF yoghurt, some hazelnuts

Damn, got held up in work. Will be leaving in about 30mins, so defo not gonna be able to do Chest/Triceps/ Shoulders

So, might try to get a 30min Back/biceps workout done instead

EDIT : ok, got home at 10pm, wrecked. Really wanted to do w/out but just couldn't

So, only days I can do lifting are Wed/ Thurs (as Tues is football, Friday I'll be away) - So, plan is to do Chest/ Tri/Shoulder on Wednesday, and combine Back/Biceps/Legs/Abs on Thursday

Have also been reading about the benefits of Peanut butter. Always thought it was bad for you. Great News! as I love it!



Bench

Target

8 X 42.5kg
8 X 42.5kg
6 X 45kg
6 X 46kg
4 X 47.5kg

Press

8 X 20kg
8 X 20kg
8 X 21kg
6 X 22.5kg
6 X 22.5kg

gavney1

8:30am - bowl of porridge, half a chicken fillet, berocca, 250ml lucozade

11:30am - small pot of LF yoghurt, 2 slices of toast with crunchy PB, creatine

1pm - Barnie's CC

3:30pm - 2 ham sangers, 1 red pepper

5pm - small LF yoghurt, ham sanger, banana

7:30pm - 2 chicken fillets, cup of oats and water

10pm - glass LF milk, 50g nuts/raisins

5-a-side soccer, then after did 400 skips with rope. 120 crunches, 60 weighted crunches (2.5kg), 23 leg raises.

gavney1

8:30am - oats and water, banana, tuna sandwich, cup of coffee, mandarin

12 - chicken fillet, noodles mixed w/ green and red peppers, bowl of veg soup

4pm - 2 slices toast w/ PB

7pm - couple of table spoons brown rice, glass of LF milk

9:30 - (post workout) - 2 clementines, 2 chicken fillets

Weight - 12ST good stuff!

So, have moved Monday's session to tonight (am going to start incorporating weight of bar to make comparisons with other ppl easier - which I'll assume to be 20kg (rather than 15, as 20 is easier to add!)

Bench

Target Actual

8 X 62.5kg - 6
8 X 62.5kg - 5
6 X 65kg - 3
6 X 66kg - skip
4 X 67.5kg - 2

Spotter bailed on me again - bit annoying. Can't really get anyone else either, until I re-open gym membership

Press

8 X 40kg - 8
8 X 40kg - 5
8 X 41kg - 5
6 X 42.5kg - 3
6 X 42.5kg - 5

(ok, so missed most targets on press, but at least got very close with last set - I think I improved on previous set as I took a 120s rest instead of 60s as on previous sets)

lateral raises

7 X 4.6kg (each arm)
7 X 4.6kg
3 X 5kg
3 X 5kg

Incline DB press

8 X 5
8 X 5 (just an introduction, new exercise)

SL Dips
2 X sets of 15

gavney1

Thursday

Had to have a late breakfast, as in rush for work

9:30am - half Chicken Fillet (CF), 500ml LF milk, small bowl brown rice

12 - chicken curry in Bbakers, cup of coffee

3pm - tuna sandwich

5pm - slice of ham

7pm - steak and pasta, 2 carrots

Gym - will do Squats, BO Row, Barbell Curl, DL & some chin-ups (got a new doorway chin-up bar the other day - looking forward to trying it out)


So, have reached target weight - but gonna need to make a big effort (esp this weekend) to keep weight above 12ST, any less and I'm being lazy about eating. By end of Feb, want to be touching 12ST 4lbs.

K, So, today is when I was supposed to have reached a few targets.

Target Weight: 12ST - achieved
Bench: 8 reps @67.5kg - not achieved . Really need to find a spotter. Don't wanna shift blame elsewhere, but I really think it would help me. I've made improvements on my own, but not enough, and it's getting frustrating
Press: 8 reps @ 40kg -achieved and exceeded
Bicep Curl - 8 reps @ 30kg (will see tonight....)

Have introduced a few new exercises (squat, incline DB, BO Row, Dips, Lunges)

So, gonna continue with this routine until 19 Feb, and then gonna switch things a bit (maybe give bench a rest for a couple of weeks) and introduce a full-body day to supplement the 3 isolation days


BO Row



10 X 10 (narrow grip for lats)
10 X5 (wide grip for post delt)
10 X5 narrow
10 X5 wide

this video was good (i think) -http://www.youtube.com/watch?v=uaw-Up9Fkcg

Rom DL


10 X 35
8 X 37.2
6 X 38.2

(feel a bit jelly-like after that - I believe this was my first REAL DL session)

Bar curl

8 X 17.5
6 X 18.5
4 X 19.6

Abs


Chin-ups

Squats

gavney1

Ok,

pretty heavy w/end away. Totally smashed on Friday night, and a bit drunk on Saturday. Felt like **** on Sunday

But good news is, I kept unhealthy eating to a minimum. Had a chinese for dinner on Saturday though. But had a good breakfast both mornings and drank loads of milk throughout the day. Also, didn't have any post-drinking fast-food. Kept beer comsumption to a minimum also, mostly drank whiskey.

Not sure what weights I will do tonight. Might do chest/triceps/shoulders but I didn't get a proper legs session in last week, so might do that instead

9 30am - tuna sandwich, two tomatoes, strawberry milk

12:30pm - minestrone soup from Brambles with two slices of brown bread (buttered)


Legs

Squat - 45kg X15

45kg X15

Lunge

7.5kg X20
10kg X15

Chinups

4 X 4

Abs

60 straight situps. 60 side2side, 25 leg raises, 25leg rotations (actually a pretty good improvised exercise)

36 bicycle crunches

Neck extension - 30 sec

gavney1

8am - 3 poached eggs, small glass LF milk, bowl porridge, creat

10 45 - bowl of brown rice mixed w/ LF yoghurt, 2 tomatoes

1pm - brewbaker sandwich, glass of milk

4pm -cottage cheese sandwich

7pm - 2 small steaks, pasta brocooli

10:15pm - half a chicken fillet, some milk, nuts

4am - nuts


5-a-side soccer,
legs were pretty sore after (from leg work yesterday) so didn't do any skipping.

So, just did some stretching and the windmill exercise below - 5kg weight. 12 reps each side X 2 sets

Abs

this exercise http://www.youtube.com/watch?v=3y6TaPyVf6g&feature=related

gavney1

8am - porridge, half chicken fillet, creat, 330ml chocolate milk, banana

11:15am - tuna sandwich w/ cottage cheese, small LF yoghurt

1:30pm - BCC salad

5pm - cottage cheese (CC) sandwich, 2 slices toast w/ PB, banana, nuts

8pm - chicken fillet w/ CC, brocolli, glass LF milk

10pm (post workout) - 2 chicken fillets, brocolli



Bench

Target Actual

30 press-ups done
40 press-ups approx 25 - arms just collapsed

6 X 65kg 3
6 X 65kg dropped weight 6 X 62.5kg
4 X 67.5kg 4 X 63.5kg
4 X 68kg 3 X 62.5kg

(ok, so bench was a bit of a disaster today. No improvement from last week, and don't think i really felt the pump properly on the heavier weights. Defo haven't been overtraining the chest as have had a full 7 day recovery since last time. SOOOOOOOOO I'm gonna take it back a step and won't increase weight at all until I can do a GOOD 8 X 63.5kg and a GOOD 6 X 64.5kg)


Press

Target Actual
8 X 40kg done
8 X 41kg 6
6 X 41kg 3
6 X 42.5kg 5X40kg

((didn't make any progress here, but felt like a good shoulder workout all the same)

Incline DB Press

Target Actual
8 X 20kg done
8 X 20kg done
6 X 30kg 8 x 20kg
6 X 30kg 10 X 22kg

(ok, so felt like a pretty good workout. Now I have a good basepoint to work off. Won't increase weight much next week as technique wasn't perfect (arms a bit wobbly), but will increase very slightly and keep same reps)


French Press

(have a look at old sheet to see how much used to be able to do)

didn't do FP in the end, low on time


so did 2 X 16 dips

gavney1

good site

http://www.medicinenet.com/weight_lifting/article.htm#progressive

Thurs

8am - porridge, 1/3 chicken fillet, CC sandwich

11am - creat, PB on toast

1 30pm - BB sandwich





REST DAY - very welcome indeed! Chest is quite sore from last night, and legs are still a little bit sore from Mon/Tues

gavney1

chest and shoulders still pretty sore today, so gonna do Legs/Abs tonight, then Back/Biceps tomorrow

8am - 3 egg scrambled egg on toast, 2 bananas

10:30am - tuna sandwich

gavney1

Saturday

Chin-ups

5
5
4
3
3

RDL

56 X 12
58.2 X 10
60.7 X 8
62.9 X 5 (FAIL on the 6th)

BO ROW

Narrow

post got deleted

all i know is i finished on 32.5 X 15

Wide

30 X 15
25 X 15


Abs

Sit-ups - 130

Neck extension - 35 sec

Leg raises - 30
Leg rotations - 25
Bicycle crunches - 42

gavney1

Gonna give some of these exercises a go this week - don't look easy

Abs
http://www.youtube.com/watch?v=HMdSor8_UI0

Bench press standards

http://www.youtube.com/watch?v=HMdSor8_UI0

k, so according to that, I'm at the lower end of novice. would really like to get to intermediate in the next few months.....

35 pressups

Monday

Bench

Target: a GOOD 8 X 63.5kg and a GOOD 6 X 64.5kg

Today
62.5 X 6 (FAIL on 7)
62.5 X6
62.5 X 4
62.5 X 4

Press

Last This
8 X 40kg same
6 X 41kg 4 (FAIL on 5)
3 X 41kg 5
5 X40kg 5 X 41kg



Incline DB Press

Last This
8 X 20kg 9
8 X 20kg 10
8 x 20kg 8 X 25kg
10 X 22kg 8 X 25kg (FAIL on 9)

Dips

Last This

2X16 16, 17

gavney1

Tuesday

5-a-side

gavney1

Wednesday

REST DAY

gavney1

Thursday

Chinups
1 X 5
4 X 3

Lunges

10kg X 20
15kg X16
15kg X 16
15kg X 12

Abs

didn't do any sit-ups - don't feel like i gain much from them

leg raises - 32
bicyce crunches - 48
leg rotations -30

neck extension - 35 sec

gavney1

Monday-

Am on a 7 day rest from working out (since last Friday to this Friday).

Will start again on Saturday. We'll call this "Phase 2".

Phase 1 officially started on 11th January (though probably a week earlier) and ended on 19th Feb.

Weight has gone up from 11st 10lbs to 12st 2lbs.

Have made good improvements on RDL. Decent improvements on shoulders and Bar curl, Abs. But quite disappointing improvements on Bench.

Have just been learning how to do squats, and lunges, so can't really say I've progressed much.

I will be able to do squats properly when I re-join my gym in March, as I'll have a rack. Bench should also improve as I'm joining with a friend, so I'll have a spotter.

Anyway, Phase 2 will be from 27th Feb to 3rd April
Target weight = 12st 6lbs

Routine is going to be a bit different
Instead of 3X splits per week
I'm gonna do Mon - split, tues -5aside, wed split, thurs, split, saturday, full body

OR

Mon - 5aside, tues- 5aside, wed split, thurs split, saturday full body

gavney1

Ok,

Have taken 2 extra days to get back to work.

Today will be Chest/Shoulder/Triceps

Monday

35 press-ups

Incline DB press

20 X 12
25 X 12
25 X 12
30 X 7 (FAIL on 8)

Shoulder Roll

30 X 20
35 X 16
35 X 16
37 X 16

Press

40 X 8
41 X 8
42.5 X 6

Dips

20, 20


Tuesday - 5aside
Wednesday - Back/ Biceps
Thursday - Rest
Friday - Legs/ Abs
Saturday - combination of Back/Biceps/Chest/Shoulder/Triceps
Sunday - Rest

gavney1

Tuesday

Pre- soccer did 450 skips (100 of which were one-legged) followed by 30X leg raises.

5-a-side. Certainly wasn't the most intense game, no-one seemed to be up for it.

gavney1

Wednesday

Chin-ups

Last This
5 6 (FAIL on 7) 60 sec break
5 5 75 sec break
4 4 90 sec break
3 3 90 sec break
3 3

RDL

Last This
56 X 12 60 X 9
58.2 X 10 65 X 4 (FAIL on 5)
60.7 X 8 65 X 4 (FAIL on 5)
62.9 X 5 (FAIL on the 6th)

BO ROW

This
Narrow
32.5 X 15


This
32.5 X 15
35 X 20
40 X12
40 X 15

New exercise for this week (Friday I think)

burpees - mmmmmmmm she's nice to look at

gavney1

Change of plans this week

Thursday

Legs - did some presses and curls in the gym

Abs- 60 bicycle crunches
Weighted crunches - 2.5kg X 15, 2.5 Kg X 20, 5 kg X 5

Game of squash

gavney1

Friday

REST

gavney1

Saturday

Light workout

15 mins on treadmill

Some Ab work - bicycle crunches, weighted crunches

gavney1

Sunday

Bench

50 X 6
52.5 X 5
52.5 X 3
52.5 X 6 (heavy spot on last)


Lateral Raise

10X10
14X6
14X4 (FAIL on 5)

Fly Machine

7 X 5
6.5 X 6
6.5 X 4

Asstd Dips

12X9
12X9
12X7


Sh rolls

45 X 18
14X 18
45 X16

gavney1

Monday

Not a great training session but got something out of the exercises i did, but didn't do many

Was meant to do RDL, BO Rows and chin-ups BUT put my back out with first set of RDL, didn't wanna risk it going any further - feels fine, but couldn't do any weights

So...

Chin-up
7,3,4, 5

Skips
500

Leg raises X 30

gavney1

Tuesday

5-a-side

Had some bad DOMS in chest area today and yesterday


Weight - 12ST 3lbs (gettting there!)

gavney1

Wednesday

Introductory session at Crossfit. Was late, so only got to do baseline X 1

Anyway, time was 8.28

gavney1

Thursday

REST