My Training Journal

[ri_ha]

Thought i would do a training Journal, get encouragment and allows you peeps to iron out any bad habits i cant notice in my diet in training!

Pic below is my current 'look' this about 190lbs. Im down from about 210. No pics of that as i didnt have a camera handy


Could someone with a good eye estimate by body fat % ??

May as well bash on..

Current diet, high fat low carb, practically none! This diet is primarily designed to help cure my IBS, but i may as well get 2 for the price of one and loose some body fat, build a little muscle since my GF and I finished!

Exercises today.

Sprint x 2 over a Rugby pitch. Currently writing this sweating like a mofo, must be the AMPK thing i seen RB talking about in another thread perhpas?

No other exercises as today is an off day. Ill post my upper routine tommorow.

Food today.

2 x fish oil. 1 multi vit. 1 probiotic
4 pork sausages and some cheddar.

Plannin on 1 tin of tuna and cheese for lunch.

2 burgers for dinner

2 egg omellete and ham for later on in the day.

some more fish oil tabs, up to 6 a day.

Usually drink a few litres of water per day, along with a few cups of decaf green tea.

Current IBS symtoms up to date.. none to report.

My current workout lineup will be rougly as follows

Upper days 1
Bench press
Bent over rows
Military press
Barbell/Dumbell/Cable Bicep Curls
Sit ups.

Lower days 1
Squat
Dead lifts
Calf raises

Upper Days 2
Incline Dumbell Press (or incline bench)
Chinups or Pullups
Shoulder Lateral Raise
Tricep Pushdowns/Skulls (or similar)
Ab exercise

Lower days 2
Squat
Leg Extensions
Hamstring Curls (or RDL's)
Hyperextensions
Calf raises


Thanks to ToX for the workout suggestion.

[musefan]

hey mate i think you look around 20% bodyfat, but thats just a guess.
good luck with training!!

[cheef]

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hey mate i think you look around 20% bodyfat, but thats just a guess.
good luck with training!!

x2 plus more fruit and veg mate bang out 15-20 of flatout srints a day plus your weight or a bit of light excersies good work losing 20lbs tho

[suj]

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hey mate i think you look around 20% bodyfat, but thats just a guess.
good luck with training!!

Quote

x2 plus more fruit and veg mate bang out 15-20 of flatout srints a day plus your weight or a bit of light excersies good work losing 20lbs tho

+1 do what these boys are suggesting, they will show you the light haha!
but improve your diet alot mate!
i had 4 different veggies with just my lunch mate (i know i'm a veggie, but cheef/muse would do the same)
just an idea of what i had, oven roasted sweet potato, boiled carrots+broccoli+parsnips, and 3 quorn fillets! (with a slight dash of gravy for flavour)
eat good wholesome food like that, and watch the fat fall off mate!

ps great going on a 20lb drop! amazing!

[ri_ha]

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x2 plus more fruit and veg mate bang out 15-20 of flatout srints a day plus your weight or a bit of light excersies good work losing 20lbs tho

ooft 15-20 ? lol I felt sick after 2!

Is there any distance i should be aiming for or just banging out the distance till i cant go no longer?


Ill certainly try and add some vegetables in to the diet as i know im lacking in these.

[Tox]

no probs dude! That diet looks yummy...i mean suasages, eggs and bacon for breaky every day and burgers for lunch Why have I never treid that???

Anyhow good luck with the training!

[cheef]

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ooft 15-20 ? lol I felt sick after 2!

Is there any distance i should be aiming for or just banging out the distance till i cant go no longer?


Ill certainly try and add some vegetables in to the diet as i know im lacking in these.

20-30 sec flat out 100% really puming your arms aswell thisll get the hgh releseing uphill is good in a field with long grass downhill is good too more quadzzzz

[ri_ha]

Today was the start of my modified routine i was doing, heavier weights less reps and some sprints.

5 x 100 metre sprints Hard but pushed myself!

-----------------------

Bench press
18 x 45kg
13 x 49
8 x 49
5 x 53
5 x 53
8 x 40
8 x 40

Bent over row
25 x 40
18 x 49
5 x 53
4 x 53
12 x 40

Military press
23 x 20
11 x 29
8 x 29
4 x 33
17 x 20

Zottmans
20 x 9kg
15 x 12
19 x 12
15 x 12

Ab work
20 sit ups
15 leg to chest
12 half sits.

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FOOOOD

3 bacon rash and cheddar
probiotic
cup coff
1 multi vit
2 fish oil

tuna cheese
green teas
2 glasses of whole milk.

1 scoop of protein in glass of whole milk

coming shortly.
2 burgers and cheese / prob some salad

2eggs and mayo.

prob more green tea.
--------------------

Let me know what you guys think, so i can hone it!

[Tox]

good start. Just an observation of your reps...take example from your mil press (BOR's and benching the same)

23 x 20
11 x 29
8 x 29
4 x 33
17 x 20

My preference and I think you would gain more by is if you tried something like...

W/U 20Kg x 12 (use as a muscle warm up only...dont go near failure at all)
Work sets....30Kg x 8-10 (try to do 10), repeat to complete 4 sets....you want to be struggling to finish the 3rd set (ie..just making 8)....and failing totally on last set (ie..manage only 6 or 7).

Then you can gauge progress by the ammount of reps you are manageing in each set. Once you manage 3 sets of 10 (faling the last) put the weight up a few kilos and try higher next time.
I just think it will give you a beter structure on which to build on and monitior you progress rather than such a variance of weights and reps you have done above.

I gota try some springting when I get home next week....sounds like the thing to do and something different. I can just image the neighbours now...seeeing me bolting up and down the steet

[suj]

^^^ what tox said!

your rep range is way off!
do 1 warm up set, then do 3 working sets of 8-12 (more like 10 i'd say)