Caleb's Training Diary

[Caleb]

So I thought I'd give a training log a shot in order to track my progress more accurately, rather than just eyeballing it.

(link to my beginner thread goes here... after 15 posts)

This diary starts as of yesterday (Monday 14th December 2009), although training has been going on for around 3 months now. A new diet and a revised training regime has spurred me into writing this.

CURRENT REGIME

Day 1 - Biceps and back.

WARMUP
5-8min Random cardio.

WEIGHTS
3 sets of 8 Wide grip pull ups (unassisted)
3 sets of 8 Pulldown
3 sets of 8 Mts row
3 sets of 8 Low pulley slated row
3 sets of 12 Straight arm pulldown (tone)
3 sets of 8 Single arm bicep curls
3 sets of 8 EZ bar curl
3 sets of 8 Concentration curls

COOLDOWN
3-5min Random cardio.

Day 2 - Chest and triceps.

WARMUP
5-6min Random cardio

WEIGHTS
3 sets of 8 Chest press (machine or bench, depending on whether a spotter is available)
3 sets of 8 Chest press (dumbells)
3 sets of 8 Pectoral fly (machine)
3 sets of 8 Dumbell flys
3 sets of 8 Tricep dips (unassisted)
3 sets of 8 Tricep extensions
3 sets of 8 Rope pulley
3 sets of 8 V bar pushdown

COOLDOWN
3-5 min Random cardio


Day 3 - Shoulders and legs.

WARMUP
5-6min Random cardio

WEIGHTS
3 sets of 8 dumbell shoulder press
3 sets of 8 barbell shoulder press
3 sets of 8 upright row
3 sets of 8 lateral raise/front raise (8 of each per set)
3 sets of 8 leg press
3 sets of 8 squats (VTS machine)
3 sets of 12 leg extension (tone)
3 sets of 12 leg curl (tone)
3 sets of 8 calf raises

COOLDOWN
3-5 min Random cardio


Day 4 - Bonus day

50 squats
50 back extensions
25 wide grip pull ups
50 shrugs
50 press ups
25 clean and press
25 narrow pull ups
25 tricep dips
50 sit ups.

OR

5 sets of 5 Squats
5 sets of Bench press
3 sets of Failure Push-ups
3 sets of Failure Pull-ups/Chin-ups
3 sets of 12 Reverse crunch or 3 sets of 30secs Prone bridges


CURRENT DIET

Monday

m1 - oats 54g, semi-skimmed milk 200ml
m2 - apple
m3 - 4 slices of bread, 1 skinless chicken breast, sliced tomatoes
m4 - peanuts 54g, banana, yogurt 200g
m5 - orange
m6 - baked potato 400g, cheddar cheese 50g

Tuesday

m1 - 2 slices of toast, butter 10g
m2 - peanuts 54g, apple, low fat yogurt 200g
m3 - 4 slices of bread, roast beef
m4 - apple
m5 - banana
m6 - beef stir fry 200g, stir fry veg 200g, new potatoes 200g
m7 - yogurt 200g

Wednesday

m1 - bran flakes 60g, semi-skimmed milk 200ml
m2 - mixed nuts 28g, apple
m3 - 2 slices of bread, roast beef
m4 - orange, mixed nuts 28g
m5 - salmon fillet 130g, rice 56g, fruit salad 185g

Thursday

m1 - 2 slices of toast, butter 10g, supplement, bran flakes 60g, semi-skimmed milk 200ml
m2 - apple, peanuts 56g
m3 - skinless chicken breast 130g, green leaf salad, sliced red onion, tomatoes and red pepper
m4 - orange, yogurt 200g
m5 - banana
m6 - spaghetti bolognese, fruit salad 185g
m7 - bran flakes 60g, semi-skimmed milk 200ml

Friday

m1 - oats 54g, semi-skimmed milk 200ml
m2 - peanuts 28g, banana
m3 - baked potato 400g, cheddar cheese 50g
m4 - orange
m5 - beef stir fry 200g, stir fry veg 200g, new potatoes 200g
m6 - yogurt 200g

Saturday

m1 - 3 scrambled eggs, butter 10g, 2 slices of bread
m2 - peanuts 28g, apple
m3 - 4 slices of bread, skinless chicken breast 130g, sliced red onion and tomatoes, banana
m4 - orange
m5 - cottage pie

Sunday

m1 - oats 80g, semi-skimmed milk 200ml
m2 - apple, mixed nuts 28g
m3 - baked potato 400g, cheddar cheese 50g
m4 - banana
m5 - salmon fillet 130g, rice 56g, fruit salad 185g


This is unfortunately cutting out a few things from the diet posted in my beginner's thread either due to unavailability or simply because I don't like them. Could do to put in more food for this diet because it seems to be lacking at the moment.

Huuricane XS is taken in a 70g serving post workout and 35g serving on the mornings of the three rest days.

[Caleb]

Monday 14th Dec.

Day 1 regime

Wide grip pull-ups - 4,4,3 body weight
Pulldown - 3x8 55kg
Mts row - 3x8 25kg
Low pulley - 3x8 85kg
Straight arm pulldown - 3x12 30kg
Single arm bicep curl - 3x8 14kg
EZ bar curl - 3x8 two 5kg plates
Concentration curl - 3x8 8kg


First day of this new regime. All of the weights went up from the previous regime due to some lower rep numbers. Couldn't do 3x8 on the wide grips but hoping that'll come in time.

[Caleb]

Wednesday 16th Dec.

Day 2 Regime

Chest press machine - 8x40kg, 8x50kg, 8x52.5kg
Chest press dumbells - 8x14kg, 8x16kg, 8x18kg
Pectoral fly machine - 8x61kg, 7x75kg, 7x70.5kg
Dumbell fly - 8x12kg, 8x14kg, 8x14kg
Tricep extensions - 8x8kg, 8x8kg, 8x8kg
Rope Pulley - 8x35kg, 8x40g, 8x37.5kg
V bar pushdown - 8x35kg, 8x40kg, 8x42.5kg
Tricep dips - 8xunassisted, 8xunassisted, 6xunassisted and 2x-12kg to finish the set

Largely experimental with the weights as it was the first time with the new day 2 regime. Last 2 reps on the 3rd set of chest press dumbells was really pushing it but glad i finished it. Should have stuck with a couple of the higher weights from set 2 on some of the exercises but again, just wanted to see what i was capable of really.

[Caleb]

Thursday 17th Dec.

Day 3 regime

Dumbell shoulder press - 8x14kg, 8x16kg, 7x16kg
Barbell shoulder press - 8x7kg each side, 8x7kg each side, 8x7kg each side
Upright row - 8x7kg each side, 8x9kg each side, 8x9kg each side
Lateral/front raise - 8x6kg, 8x6kg, 8x8kg
Leg press - 8x90kg, 8x95kg, 8x105kg
Squat - 8x105kg, 8x115kg, 8x125kg
Leg extension - 12x35kg, 12x40kg, 12x40kg
Leg curl - 12x35kg, 12x40kg, 12x40kg
Calf raises - 8x105, 8x125kg, 8x145kg

Again, very experimental. Could maybe do 18kg on the DSP, 9kg each side on the BSP, 115/125 on leg press, more than 145 on calf raises. Maybe even going to 11kgx2 on upright row.

[Caleb]

Tuesday 22nd Dec.

Day 1 Regime

Wide grip pull ups - 8,8,8 body weight
Pulldown - 8x55kg, 8x57.5kg, 8x60kg
Mts row - 8x25kg, 5-8x30kg, 8x30kg
Low pulley - 8x90kg, 8x95kg, 8x95kg
Straight arm pulldown - 12x30kg, 12x35kg, 12x40kg
Single arm bicep curl - 8x14kg, 8x14kg, 5x14kg (right arm completely failed)
EZ bar curls - 8x5kg plates, 8x7.5kg plates, 7x7.5kg plates
Concentration curls - right arm -> 6x8kg, 5x8kg, 4x8kg
left arm -> 8x8kg, 5x8kg, 5x8kg

Pleased with the wide grips, didn't think i'd advance to 888 so quickly. Everything has gone up apart from ccs (which is expected, they're always last in the routine and am usually shattered) and sabcs. I was going to go up to 16kg on the 3rd set but some forearm tension and strain started recurring on the 2nd set from when i first started 3 months ago. Stuck to 14kg and my right arm failed anyway. =/

[Caleb]

Thursday 24th Dec.

Day 2 regime

Bench press - 8x10kg plates, 5x 15kg plates, 8x12.5kg plates
Chest press db - 8x16kg, 8x18kg, - (couldn't even lift the dumbells, weird)
Pectoral fly - 8x71.5kg, 5x77.5kg, 6x71.5kg
Dumbell fly - 8x12kg, 8x14kg, 8x14kg
Tricep extension - 8x8kg, 8x8kg, 8x8kg
Tricep dips - 8unassisted x3
Rope pulley - 8x35kg, 8x40kg, 7x40kg
V bar pushdown - 8x40kg, 8x45kg, 5x50kg

First try on the proper bench press. Don't know what the hell happened on the chest press db's 3rd set. Rest was fine.

[Caleb]

Sunday 27th Dec.

Day 3 regime

DSP - 8x16kg, 8x16kg, 4x18kg
BSP - 8x7kg plates, 8x7kg plates, 8x9kg plates
Upright row - 8x12kg plates, 8x12kg plates, 8x12kg plates
Lateral/front raise - 8x8kg, 8x8kg, 8x8kg
Leg press - 8x105kg, 8x115kg, 8x115kg
Squat - 8x125kg, 8x135kg, 8x135kg
Leg extension - 12x40kg, 12x40kg, 12x40kg
Leg curl - 12x40kg, 12x40kg, 12x40kg
Calf raises - 8x145kg, 8x155kg, 8x175kg

Most were improved, good session.

[Caleb]

Tuesday 29th Dec.

Day 1 regime

WGPU - 8unassisted x3
Pulldown - 8x57.5kg, 7x60kg, 5x62.5kg
Mts row - 8x27.5kg, 8x30kg, 8x30kg
Low pulley - 8x90kg, 8x95kg, 8x95kg
SAP - 8x37.5kg, 8x40kg, 8x40kg
SABC - 8x14kg, 8x14kg, 6 right arm and 5 left armx14kg
EZ bar - 6x7.5kg plates, 7x6.5kg plates, 7x6.5kg plates
CC - 5x8kg, 5x8kg, 4x8kg

Forearms flared up again... more so on the ez bar than sabcs, hence having to drop from 7.5 to 6.5 =/. Overall not bad though, 62.5kg on the pulldown was REALLY pushing it so that might that take a while to break.

[Martin Brown]

Good luck with your training dude.

How do you find doing so many different exercises?

[Caleb]

Thanks .

I hadn't really thought I was doing so many different ones, although now I look through the regimes I guess I am :P. Seems to be working though, as I'm definitely seeing strength gains with every session. Also starting to notice changes in appearance as well.

The diet seems to be doing its job, both in aiding the workouts and in weight gain, although its still early days on that really. I might post it up in the diet section to get some more opinions on what I can switch in and out as its getting a little boring now.