Failure is motivation!

karl_m

I decided to jump on the band wagon and record my exercises here so I can keep track.

I haven't been to the gym in over a year, and the most exercise I get at the moment is cycling to town and back.

Name: Karl.
Gender: Male.
Age: 19.
Height: 5'10.
Weight: 13 stone(in and around).
Bodyfat%: Mid Twenties.

Measurements.

Calves: 18 1/2 inches.
Thighs: 24 inches.
Waist: 36 inches.
Chest: 44 inches.
Neck: 16 inches.
Arm: 14 inches.

Equipment

Bike.
Pull-up bar.
Free weights(40 pounds or 18 kilograms)
My own two feet.

Workout timetable
Specifics will come up once I work them out and on the specific day.
Abs every workout day.

Monday: Swim. Legs/back day.
Tuesday: Recovery 1/2 cycle.
Wednesday: Run 1 hour.
Thursday: Recovery cycle 1/2 hour. Chest/Biceps day.
Friday: Run 1 hour.
Saturday:Recovery cycle 1/2 hour. Triceps/shoulders day.
Sunday:Rest

Diet
Will work out specifics and let you know my nutrient intakes.

Calories:
Protein:
Carbs:
Fat:

Anymore?

Goals
I've some short term goals, but haven't worked them out in everything, will update.

Run: Run 6.1km non-stop.
Swim:
Cycle: Cycle to college(25-30km away) in an hour.
Chest:
Arms:
Thighs:
Calves: Do they really need to be bigger? I thought not.

Long term goals.
For broad, will limit down when I know time periods.
by December 31 2014.

Compete in a 5K Fun Run.
Compete in a Triathlon Race.
Compete in a Bike Race.
Slim down to 12 Stone and Low Body-fat and maintain.

All I can think off for now, any advice or something I left out let me know.

karl_m

Wednesday.

Began my routine before I begin college so I have a little headway with it

Run: 6.1km(around St. Annes Park) Took one hour. Was stop and go all the way through, beyond disappointed with myself I couldn't keep jogging for long periods.

Ratio:
500m jog 100m walk.
400m jog 100m walk.
400m jog 200m walk.
300m jog 200m walk.
200m jog 300m walk.
200m jog 300m walk.
200m jog 400m walk.
200m jog 400m walk.
100m jog 200m walk.
100m jog 200m walk.
100m jog 400m walk.
100m jog 400m walk.
100m jog.

Plenty of rest in between those jogs and walks, lots of standing trying to shake out the burn.

A start is a start though, and I roughly know where I am.

karl_m

Thursday

No gym membership yet, so forgive lack of equipment. Not used to working with pounds, so today was more an experimental day to figure out what weight to use. :P

Warm up.

40 minute recovery cycle.

Biceps.

Concentration curls. 15 pounds 3sets 12 reps.

Hammer curl. 15 pounds 3 sets 12 reps.

Bicep curl. 15 pounds 3 sets 12 reps.

Chest.

Pushups. Bodyweight 3 sets until failure( 12, 11, 8)

Dumbell benchpress. 30 pounds. 3 sets 12 reps.

Dumbell flyes. 20 pounds. 3 sets 12 reps.

Abs.

Plank. 30secs.

Side plank. Until failure(18 seconds)

Crunches. 25.

Side plank. Until failure(18 seconds)

Repeat 3x.

Cool down.

Stretches.

Hurting after the run yesterday, wasn't feeling it today. Need to stretch more, body stiff. Hopefully have some *before* photos up, and take some every two months.

karl_m

Friday

Got much more of a stretch in than I did on Wednesday so I didn't cramp up as much.

Decided to run a set KM instead of a set time.

Run

Along the Grand Canal. 4.2km in 43 minutes 12 seconds.

Ratio

Wasn't able to check ratio as I was running/jogging/walking alone today.

Well I got out and ran twice in one week, more than I ever have before. Lets hope I stick with it.

karl_m

Saturday

Decided not to post weight as I spent most the workout trying to figure how much I was lifting and what was comfortable to lift. From next week all weight and nutrition will be accounted for. Damn having no gym.

Warm-up.

Stretch followed by half hour cycle.

Triceps.

Dips(legs on bed, arms against a chair.) 3 sets until failure(6, 5, 5.)
Standing one arm Dumbell extension. 3 sets 12 reps.
Dumbell kickback. 3 sets 12 reps.

Shoulders.

Shoulder press. 3 sets 12 reps.
Side lateral raise. 3 sets 12 reps.
Seated bentover rear delt raise. 3 sets 12 reps.

Cooldown.
Stretch.

These pound weights take some time to get used to but I think i have them figured out.

karl_m

Sunday.

Slept for an extra hour and will have a cheat meal later.

Went for a cycle in the morning. Feeling good.

karl_m

First Leg workout. Woohoo.

Monday.

Warm-up:

Couldn't get into the pool in college so went on a hour long cycle instead.

Legs:

Weighted squats(30 pounds.) 3 sets, 12 reps. 45 seconds rest between sets.

Weighted lunges( 30 pounds.) 3 sets, 12 reps. Straight through( Right leg twelve, left leg twelve and so on.)

Dumbell straight leg deadlifts. 30 pounds. 3 sets, 12 reps. 45 seconds rest between.

Back:

Bent over dumbell row. 30 pounds. 3 sets 12 reps. 45 seconds rest between.

Pull-up. Very little strenght left. 2 full pullups, 8 nregative reps for 3 sets.

Abs rotation: Superman 30 secs. Side plank 30 secs. Cruches twelve. Side plank 30 secs. Plank 30 secs. 45 secpnds rest between and repeat then rest adn repeat.

Cooldown:

Stretch for 10 minutes.

Got another workout done, feeling good. I will hopefully be able to use the gym in college by next week or the week after and I can start proper workouts.

karl_m

Tuesday.

40 minute recovery cycle. Hamstrings are sore after the workout yesterday but the cycle went fine. Will have an update of nutrition values(roughly) by tomorrow.

karl_m

Wednesday 19.09.12.

Should keep a record of the date as well me thinks. :rolleyes:

In college later than expected. Went on an hour long cycle on the way home to save time. Glutes need a bit of a stretch. :P

Will have nutritional values up by tomorrow.

Also will weigh myself this Sunday to see progress. Note to self, get a measuring tape.

karl_m

Thursday 20/9/12.

Got into the gym in college, working with kilos today, success!

Warm-up.

5 minutes on the tredmill and a stretch.

Biceps.

Barbell curl. 10 kilos+bar. 3 sets, 4,4,2 reps. End og the workout, could not lift anymore.

Bicep curl. 7.5 kilos. 3 sets. 12,10,8 reps.

Hammer curl. 7.5 kilos. 3 sets 10,8,8 reps.

Chest.

Push-ups. 3 sets until failure 12,10,10.

Machine benchpress. 35 kilos. 3 sets 12 reps.

Abs.

Rotation.
Superman 30 secs
Side plank 30 secs.
Crunches 20.
Side plank. 30 secs
Repeat for three times, Plank times went down with the repeats.

Cool-down.
15 minute tredmill and stretch.

Tomorrow is a cardio day, finished college early, should be fun.

karl_m

All rough work done on the internet, going to stick with it for a couple of weeks and adjust if needed.

Calories. 2300.
Protein. 168g.
Carbs. 200g.
Fats. 55g.

I think that should do for now. If anything is wrong, let me know.

karl_m

Friday 21/9/12.

Sorry for the late updates, I was away with family so didn't get to do all the planned workouts.

Finished college early so got to go out on my run.

Ran one hour, roughly about 7km.
While the weather is good I decided to run a full hour.

karl_m

Saturday 22/9/12.

Away for the weekend so Couldn't do my workout.

Workout. Zilch.

Cardio. Ran for half an hour when we got to our destination, something done at least.

Cool-down. A nice kong stretch.

No plans on going away again for awhile so the next few weeks should go by without a hitch.

karl_m

Sunday 23/9/12.

Slept an extra hour like a baby. Man I love Sundays.

Had a stretch in the early eveing and planned my food for the next few days.

karl_m

Monday 24/09/12.

Cardio.

Went to the pool in college, small isn't even the right word, decided hour long bike session in gym be better.

Legs:

Weighted squats(30 pounds.) 3 sets, 12 reps. 45 seconds rest between sets.

Weighted lunges( 30 pounds.) 3 sets, 12 reps. Straight through( Right leg twelve, left leg twelve and so on.)

Dumbell straight leg deadlifts. 30 pounds. 3 sets, 12 reps. 45 seconds rest between.

Back:

Bent over dumbell row. 30 pounds. 3 sets 12 reps. 45 seconds rest between.

Pull-up. Very little strenght left. 2 full pullups, 8 nregative reps for 3 sets.

Abs rotation: Superman 30 secs. Side plank 30 secs. Cruches twelve. Side plank 30 secs. Plank 30 secs. 45 secpnds rest between and repeat then rest adn repeat.

Cool-down:

Stretch for 10 minutes.

Didn't have tome to stay in the gym, left after cycle.
Decided to stick with the weight from last week as the cycles is taking it out of ,y legs already.

karl_m

Tuesday 25/09/12.

Half hour cycle in the gym before I left college. I'm now keeping a food log, and will have a written workout log with me from my next workout, Good to be prepared.

karl_m

Wednesday 26/09/12.

Got my days mixed up so did a workout today, Worked out in the end as I'm in college from 11 until 9 tomorrow so wouldn't have time for the gym.

Used the gym, YAY.

Warm-up.

5 minutes treadmill, 5 minutes bike.

Biceps.

Concentration curl. 7.5kg, 3 sets, 12,10,8.

Hammer curl. 7.5, 3 sets 10,8,6.

Preacher curl. 10kg, 3 sets. 2,2,2.
*Side note: I don't think I'm doing the preacher curls right, I'm using a light weight yet can't get more than two? Hmm.

Chest.

Push-ups. 3 sets, 12,12,12.

Chest machine?? 30kg, 3 sets, 12,12,12.

Dumbell press. 25kg, 3 sets, 10,7,7.

Abs.

Rotation(front plank,side,cruches,side), didn't have my phone on me so not sure how long I was holding the planks for.

20 crunches, one set with a 7kg weight.

Cardio.

10 minute run then I got a cramp, must remember to stretch before I do some cardio.

Cool-down.

Stretching 10 minutes.

I started my food log today, but I must have gotten some information or portion size wrong, as I calculated that I ate 1300 calories today, no chance.

karl_m

Thursday, 27/09/12.

Went to the gym and had a run for about 50 mins, every little helps.

HAd 2200 calories, knew something was wrong the other day.

karl_m

Friday, 28/09/12.

Got another run in, 50 mins, going to log my runs seperately at home now, I want to incoperate sprint in them soon.

karl_m

Saturday, 29/09/12.

I lied about all wieght and nutrition being acounted for that's a lot of time, but I'll find it somewhere.

Warm-up.

Stretch followed by half hour cycle.

Triceps.

Dips(legs on bed, arms against a chair.) 3 sets until failure(6, 5, 5.)
Standing one arm Dumbell extension. 3 sets 12 reps.
Dumbell kickback. 3 sets 12 reps.

Shoulders.

Shoulder press. 3 sets 12 reps.
Side lateral raise. 3 sets 12 reps.
Seated bentover rear delt raise. 3 sets 12 reps.

Cooldown.
Stretch.

And I lied again, I do not have pounds figured out..

karl_m

Sunday 30/9/12.
Slept in until 9, I really do love late morning Sundays.

Stretch for ten minutes today, I think I'll stretch for longer soon.

karl_m

Monday,1/10/12.

Cardio.
Stretch and 40 minute cycle..

Legs:

Weighted squats(35 pounds.) 3 sets, 12 reps. 45 seconds rest between sets.

Weighted lunges( 35 pounds.) 3 sets, 12 reps. Straight through( Right leg twelve, left leg twelve and so on.)

Dumbell straight leg deadlifts. 35 pounds. 3 sets, 12 reps. 45 seconds rest between.

Back:

Bent over dumbell row. 35 pounds. 3 sets 12 reps. 45 seconds rest between.

Pull-up. Very little strenght left. 2 full pullups, 8 nregative reps for 3 sets.

Abs rotation: Superman 30 secs. Side plank 30 secs. Cruches twelve. Side plank 30 secs. Plank 30 secs. 45 secpnds rest between and repeat then rest adn repeat.

Cool-down:

Stretch for 10 minutes.

Again no time to stay in the gym, I left early so I could move up weight, 5 Pounds. Yes.