The Journey

[Thai Dynamite]

Hello all,

After much thought and experimentation I have decided to go down the 3 way split, Push, Pull route.

I now want to train a dedicated 3 days a week and want to keep a journal as I see Finlee is doing the same routine and I think it will be very interesting to see how we both progress on the same workout.

Sup's wise I'm taking 2 x 100gm shakes a day each with 60gm fine scottish oats and 40 gm protein 80.

The workout is as follows:

Pull

Dead lifts
WG Chins
Bent Over Row
Alt DB Bicep Curls

Push

Bench Press
Incline DB Press
Seated DB Shoulder Press
Dips

Legs

Squats
SLDL
Calf Raises
Crunches

All exercises are 3 sets of 6-8 reps. Increasing weight or reps every workout.

I also do 500M on a rower as a warm up followed by extensive stretching at start and finish of each workout.

Also 2 1/2 hours of kickboxing on a saturday morning.

I have currently done the push section this week followed by legs tomorrow so I'll post up the first weeks progress on saturday and every week there after.

I would also like to say a big thankyou to my Fitness Planner 43ASO and to MP for providing such awsome sups!

Thanks for reading my journal and advice on any of the above is welcome.

[Resurrected]

Your most welcome . Its nice to see another journal join the growing group. I hope it goes well for you

[finlee]

Woohoo go man!

will be good motivation for me!

Try DB benches first IMO.


ps 43 is the man for helping with programmes!

pps would be helpful to get your full day's diet up pal!

[Thai Dynamite]

Ok, First couple of workouts out of the way and all went pretty well really.

Push day went as follows.

Bench Press 3x8 @ 50kg

Incline DB Press 1x8 @12kg then 2 x 8 @ 14kg

DB Shoulder Press 1x8 @ 12kg then 2x8 @14kg

Dips 3x8

Really enjoyed legs today which went:

Squats 2x8 @70kg then 1x8 @80kg

SL Deads 2x8 @ 40kg then 1x8 @ 45kg

Calf Raises 1x10 @70kg, 1x10 @ 80kg then 1x10 @ 90kg

Crunches 4x25 with a 10kg weight.

All in all not to bad but dissapointed at how much I've lost in 4 months out of training so alot of ground to make back up!

Oh and also forgot to mention that I'm not on a set diet as my body fat barely registers on the scale!!....lol
I am 90kg and 6"2 but hardly any fat so I'm just eating loads of anything rich in protein and taking my sups twice a day.

[Resurrected]

Training looks good. I hear your comments on diet but you do really need to pay some attention to it. Its surprising how you can think your eating loads (and you maybe) but then when you wotk out the calories you may be surprised to see that it is not enough.

[simianaggressor]

I have the same problem with body fat. Been consuming 3500-4000 calories a day and have gone from 5-7%bf in two weeks. Being super lean is all well and good but it does seem to hamper gains. Calorie counting for an average day did help even tho it seemed a bit **** at the time.

[simianaggressor]

lol i cant believe you can't write ****

[finlee]

thai, you'll soon get the weights back up slowly and steadily over the next few weeks/months!

keep it up!

get your diet up!

[Thai Dynamite]

Damn I'll do anything to get mother 43 off my back

Mon - Fri I have 8 sandwiches (8 pieces of bread) which consist of Tescos finest multi grain soft batch bread, slices of cheddar,ham,olive oil spread and branston(gotta have the branston!)
I also have 2 yoghurts and a banana and nectarine so thats my work time eating from 6 a.m til 4 p.m.
I have oats,protein and water for breakfast then again in the evening but on training days I take them before and after training.
Evening meals are whatever the wife cooks but are usually chicken or mince in a variety of forms with loads of veg and potatos as she's a veggie!

On weekends I tend to stray as its rest time so I usually have 3/4 of a french stick with a packet of grilled bacon and 2 fried eggs (Yes really!) for lunch with a yoghurt and some fruit.
I have my 2 oats,protein and water in there somewhere and an evening meal from the better half.

Right, I have no idea what this adds up to callories wise but I'm sure one of the number crunchers here will tell me so feel free.
Although I'm happy with my weekday diet as its a lot of callories(I think) and I dont have a great deal of time to prepare food I'm not happy with my weekend diet so any thought's and idea's would be welcome.

Do you do diet plans as well 43?...lol

[Resurrected]

Get off your back? Now I've seen the diet I've decided I've not even started. That is a really ****e diet! Its a bit late now so I'm not going to add anything.

Check through some of the diets of the other guys on here. But 8 slices of bread with cheese, ham and branston is not going to give you an ideal macro-nutrient intake.