My Training Log

[keoghan]

Todays workout, a good session increasing some of the weights a little. The final one before a week of R&R

[keoghan]

Well I had my week off, very nice, relaxing with a little light cardio work mostly walking

I'll update with the current workout a bit later, for now I thought I'd mention that I've put some motivational pictures in my gallery (me sometime before starting training again) and hope to get some current one sorted later today.
http://forum.myprotein.co.uk/album.php?u=5954



Also, my general diet - so maybe you can give me some pointers (if you feel like it).

*Upon waking/within 1 hour - True Whey (2 scoop), 30g oats, skimmed milk (my daughter needs all the full fat!) then greek yoghurt with fruit/eggs with toast/malt loaf

*Mid morning - chicken/tuna mayonaise sandwich, 10g nuts

*Pre workout - 1 scoop TW shake with water
*During workout - Water
*Post workout - 1 scoop TW shake with water and 15g oats

*Mid afternoon - normally 400g chicken legs with skin, melon & grapes, or something similar.

*Dinner - usually something with a fair wack of meat, some vegatables and now trying to minimise the carbs.

Pre bed - 30g or so plain cottage cheese

My aim is to be dropping body fat, slowly is fine whilst maintaining/adding a little muscle.

Current supps: vitamins, omega369 (6 caps), sesamin (3 caps)

[keoghan]

Monday's workout



My workouts have now changed, within the program the next 6 weeks are meant to be about achieving hypertrophy.

A couple of terms in the sheets, Tempo 1.5 means each rep is one and a half (a whole rep followed by the hardest half of the movement). Where there is a 21 in the reps column, I am doing 21's (for those who don't know what that is: 7 reps in the hardest half of the movement, 7 full range (FR) and 7 in the easiest half, all in one go).

a (+) means I think I should increase the weight next time.

It's an interesting change, with some new movements for me - wide grip deadlift, and stiff leg deadlift - which i found pretty difficult.

[keoghan]

Today (6th Aug) workout



SOme more new movements for me, bent over row, bench to neck, decline press. Took it slightly easy with these whilst getting the form

Quite happy with dips, bearing in mind I weigh about 107kgs!

[keoghan]

Today, workout C... some more new movements for me!

I've not done chinups until now in my programme, but they're introduced here. Sadly I can't manage the 2 sets of 10 yet, but 2 sets of 6 I'm quite happy with so far (I was expecting one or two tbh).

Narrow stance squat, with a high bar was interesting. The legs work hard to stabilise, took it easy while getting used to it ... then by the end of leg press I couldn't walk!

All the bars were busy when I cam to shrugs - so improvised on the 'dual-cable' machines we have using the bar attachement.

[keoghan]

Back to workout A today, getting a bit more comfortable with the new moves so upped the weights a little.

Good morning 21's really hard.

Video'd widegrip deadlift, to check form... will post it up later - something doesn't feel quite right.

[keoghan]

Tues: 15mins HIT

Weds:


Happy to have increased some of the lifts, please with BOR although may have gone a bit high and lost some form on the last set, probably drop a little next week. 21's felt better, dropped the warmup weight a little so I could push harder in the work sets

Really feeling the Barbell Rollout on the front today!

[keoghan]

Friday: 15th Aug



Upped the weight on narrow squats, pulldown 21's, pullovers, leg press and shrugs happy

No improvement on chinups

Sat: 1hour cardio walking
Sun: 45mins cardio walking

Looking forward to deadlifts today, time to work on form

[keoghan]

Monday 18th:



working on DL today, dropped first working set. weight felt better with better form but still struggling bringing the shoulder blades back & therefore balance to the heels.

happy to increase shoulder press and lateral raise 21's

next week something new on Monday

[keoghan]

Due to commitments tomorrow & thurs had to bring the workout forward a day.



Not quite enough time to finish so will tack the superset on the ned of fridays workout
Kept the BOR form with the dropped weight, back better since working on deadlift form too.