My Training Log

**keoghan** · 22-07-2008 06:43 PM

On the advice of fat_dave, I thought I'd start my training log

I shall also attempt to get some pictures sorted.

Background:
September 2007 - Waist 44 to 45 inches, 18.5 Stone @ 6"
July 2008 - Waist 39.5 inches, 17 Stone and still 6"!

I am following the Book of Muscle (no link, but google it if ou like) workouts and attempting to eat about 2400-2700 cals a day (as many good cals as possible).

Weights: Mon, Weds, Fri
Cardio - Higher Intensity: Tues, Thurs
Cardio - Lower Intensity (Walking): Sat

Additionally, I travel to London 3 days a week for work - which involves about 2hours on the train each way, 2 days working at home. And I have a small daughter, so sleep is limited to about 6 hours per night - less soon when the next one arrives

My weights are tracked on a spreadsheet, with details for the last couple of weeks attached to the post (I hope).

Cardio in that time has been:
8/07 (Tues) - Rowing 15min, Elliptical 20min
10/07 (Thurs) - Rowing 20min, elliptical 15min
12/07 (Sat) - Walking, with pram 90mins
13/07 (Sun) - Walking, with pram 90mins
15/07 (Tues) - Rowing 15min, elliptical 20min
17/07 (Thurs) - Swimming 40 min (15 of sprints)
19/07 (Sat) - Walking, with pram 90mins
22/07 (Tues) - Rowing 15min, Walking Const BPM 145, 20 mins

All rowing on a machine.

Looking forward to keeping things up to date

K

**keoghan** · 22-07-2008 06:46 PM

Whoops, the image was truncated - sorry

**dope540** · 22-07-2008 06:49 PM

you bulking or cutting?

well done on the progress so far since last september.

it still looks like you are training 6 days a week though. i would do the cardio hiit form after weights. this way it will free up tuesday and thursday to spend with your daughter and to rest as you say you're getting around 6hrs sleep and demands of personal life.

**dope540** · 22-07-2008 06:49 PM

images are still too small to make out.

**keoghan** · 22-07-2008 08:54 PM

Good point... I'll upload them somewhere and try it that way! The images seem to have been resized smaller

**keoghan** · 22-07-2008 10:12 PM

I still can't post links to other sites... so unfortunately stuck with that image...

The workouts are also on bodydaemon (google should bring it up)... my account is the same name on there.

At the moment, dropping some more BF% is the priority

I have some calipers on order so I can track it more effectively...

K

**keoghan** · 24-07-2008 04:16 PM

Details to come soon, once I manage to reach the elusive 15 posts! No workouts for me yesterday on account of waking up to find our house had been burgled...

Guess I don't need to worry about the quality of my sleep!

Been to the gym today though

K

**keoghan** · 25-07-2008 11:50 AM

Here is yesterdays gym update,

Also 10 mins HIIT after training on the running machine.

Legs later today

**keoghan** · 25-07-2008 11:52 AM

For anyone wonder why on earth I'm starting with bicep isolation excercises then moving on to compound movements...

The aim of this portion of the programme is to strengthen weak areas, bicep, forearms, triceps, calves

K

**keoghan** · 25-07-2008 06:38 PM

Todays workout

Breathing Squat are a complete killer! Take a weight that you are good for about 12 reps, do ten breathing once in between reps (at the top), then do another 5 with 2 breaths, then another 5 with 3 breaths...