Gore's Training Journal 2009

[Gore]

Hi,

Thought it was about time I started a training journal, ive been meaing to for ages. Ive been training on and off for maybe a year and got nowhere, trying to search my way threw the mine feild of info on the internet and teaching myself.

Anyway finally invested in some desent weights in the January sales and have been doing 'Stronglifts 5x5' since then, making modest gains but gain none the less, even to the point that freinds and family have commented on me looking alot more muscular (especially the misses which is nice).

my diet is still not great but im working on it, got the right knowledge just a real struggle trying to stick to it, would regard myself as a food fan. Live to eat rather than eat to live!

Right ill start from last nights workout .

Squats - (50kg) 5x5 (Feel i could do more but have no squat/power rack so scared to push it too much)

OHP - (37.5kg) 5x5 (Always seems to put alot of pressure on my lower back)

Deadlift - (55kg) 2x5

Pullup - 1x3 (Hopeless!! - got one of the things that fit over the door frame so have to keep my knees up, really dont like the position)

Prone Bridge - 3x40secs.

Diet Yesterday:

08.00 - Protein Shakes, Oats and Milk
12.00 - Chicken Salas Sandwich, Homemade Parnsip Soup
15.00 - Protein Bar (Recipe of this site )
18.00 - Preworkout - Banana
19.00 - Postworkout - Protein shake
20.00 - Tea Out - Stake and Jacket Potato

Any advice or critasism welcome.

Thanks

G

[Gore]

Sorry forgot to mention my Goals,

Im currently 13st / 182lbs im looking to reduce bodyfat and sort out my deit as a first and then start to build on the muscle gains ive made hopefull getting up to 14st by the end of the year, currently around 18% bf (callipers self done) hoping to reduce that to more like 12-14% by early september) but longer term lean muscle increase is more important.

Ta

G

[griff]

8-12 u need something in there nuts is great plenty of protein and fat

1500 u need something in there to

Fruit and veg is a must

milk before bed to with some olive oil

[Gore]

Thanks for the pointers griff, Im usally pretty good on the veg make a lot of homemade stuff for work and evening meal with lots veg yesterday wasnt so great though admittedly. I really need to try and get some fruit in there its been a while since ive had any at all to be honest. Ill have to get me some nuts then.

Thanks again

G

[Gore]

Been a few days since ive posted in my log, been away for the bank holiday, not not much been done, managed to get a workout done on friday before I went though, and just been straight to the gym now for a hours cardio on return (much to the gf disapproval )

Friday 1st May

Squats (52.5kg) 5x5 (Felt good)
Bench Press (55kg) 5x5
Bent over Rows (45kg) 5x5
Press ups 3x12 (still feel this is poor, but is definately improving)
Reverse Crunches 3x11
Hammer Curls (15kg) 3x4 (Slipped in a isolation because i felt really pumped that day)

General feel of work out - Felt really good today, feel im making progress but need to work on my pressups and save up for that power rack for the squats

Monday 4th May

30mins Stationary Bike
30mins Cross Trainer
30 mins Brisk walf on treadmill

General feel of work out - all quite moderate, but worked up a sweat, stamina is diffenately improving after all those years of smoking though

Will start posting daily diet up as of tomorrow as well, got my next weight session tomorrow actually looking forward to it (could i have actually caught the bug!!)

G

[Gore]

Workout:

Sqauts - (52.5kg) 5x5 - Felt harder than monday even though same weight!
OHP - (37.5kg) 5x5 - Hurt my shoulder abit being a bit too keen. will stick to same weight next time and up the time after.
Deadlift - (57.5kg) - 2x5 - Felt good think ive sorted my form for this now onwards and upwards.
Pull ups - 3x1 still pretty bad just cant seem to get past that first one and even that quite ropey TBH.
Prone Bridge - 3x35sec

General feel of workout:

Was a little worried about my shoulder when started wondered whether to stop, but felt great to finish it all and my shoulder feels ok today. Happy Days

Diet:

07:00 Protein Shake with 500ml Milk
08:30 Porridge
12:00 Chicken Salad + Banana
15:00 Mackeral Sandwich
18:30 PWO Protein Shake
20:00 Chicken Cantonese Style (sauce from a jar) noodles and brocoli.
22:30 Glass of milk

General feel; Could do better!!!

[Gore]

Workout:

Squats (55kg) 5x5
Bench Press (55kg) 5x5
BOR (47.5kg) 5x5
Press Up 3x13
Crunches 3x12

General Feel of Workout: When really well, timing in between workout has been a bit sloppy last week or so need to keep it regular.

Diet: havent been recording diet, will have to get on it, diet hasnt been to bad though.

[Gore]

Workout:

20min Jog from town center home, didnt manage the whole route had to stop twice and walk, outdoor running not my strong point.

[Tomskiii]

Workout and diet looks pretty good, keep it up!

Jogging sounds fine, its better you do it than push yourself too hard, feel awful and get discouraged!

[dope540]

check out hte link in my signature for homemade protein flapjacks.

for squatting, clean the bar off the floor and do front squats. you can go into ohp from there aswell.