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My epic training log

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  • 15-11-2010 3:31am
    #1
    bk7
    Closed Accounts Posts: 19 ✭


    I've decided to start a training log so I can keep track of my progress, and to simply keep myself motivated.

    Bit of background:
    I'm 21 years old, 5'11 and at the moment weigh about 72kg. I would usually be around 76kg, last xmas i was at my heaviest and strongest at 82kg, but went on a bit of a mad cut for the summer holidays getting down to single digit body fat % in August but ended up weighing 69kg.

    So my aim is to simply bulk up and get stronger, while keeping the waistline semi-slim.

    My PB lifts would have been - 100kg 1RM bench
    75kg 1RM shoulder press
    140 kg 1RM deadlift
    not too sure what my 1RM squat would have been but it was pretty weak!

    Diet hasn't been the greatest lately so going to start eating as much healthy food as I can now again.

    So doing a 3 day split, going along the lines of:

    Monday - Chest and Back

    Wednesday - Legs and Shoulders

    Friday - Arms, core and maybe a bit of cardio!

    Feel free to comment - advice and opinions welcome!

    Ill start posting my routine and diet tomorrow.


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    #2
    bk7
    Closed Accounts Posts: 19 ✭bk7


    ok so here was todays workout:

    Bench 4x5 70kg - felt ok will be adding more weight to the bar next week
    Incline DB 4x8 25kg
    Dips with 20kg plate 4x6

    Underhand Row 4x5 80kg
    Lat Pulldown 4x10 65kg
    Pull-ups 4x6

    Diet:
    Breakfast: Muesli
    Lunch: Chicken sambo with a pint of milk
    snack: peanut butter and banana sambo before the gym
    after gym: protein shake with 5g of creatine
    Dinner: lamb chops with rice and veg, pint of milk
    Ill have another protein shake mixed with milk just before i go to bed

    not too sure on the calorie consumption, never really counted them, just trying to eat more often and trying to make it healthy as possible.


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    #3
    bk7
    Closed Accounts Posts: 19 ✭bk7


    17/11/2010

    Heres my workout for today:

    Seated Shoulder Press: 4x5 55kg
    DB Shoulder Press: 4x10 20kg DB's
    Upright Row: 4x10 30kg

    Shrugs: 3x8 100kg

    Squats: 4x5 72.5kg
    Leg Press: 4x8 170kg
    Hamstring Curls: 4x10 30kg
    Hyper-Extentions: 4x8 10kg plate

    Ive been training in the gym for a couple years but have never really bothered training my legs properly, hence why my squat is so weak. Really want to work on bringing that up and get rid of my little chicken legs for good!
    I know its low but that weight is already starting to feel tough...hoping for a 100kg squat for xmas!


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