Training Journal - Fussyjim

[fussyjim]

Thought I'd set myself up a wee training Journal to help keep motivated and keep an eye on my progress.
I have been training roughly 10 months, always been active when younger but hit 16 and found burds and booze. I decided to get back into fitness about last May after I turned the big 21, got scared of being like all the other fat old guys at my work (office). Lost a fair amount of weight, 14 stone 4 down to 12.6. Now my goal is to bulk, hopefully keeping my BF as low as possible. Currently doing a 3 day split, back and bi-ceps, Chest and tri-ceps and legs and shoulders. Trying to work on my shoulders so took it out from chest n tri's to try and improve.

Current Diet Plan

7.30am 3 boiled eggs, MP Impact whey and MP instant oats
10am Porridge, half tub Cottage cheese and blueberries
12.30pm Vegi Soup, Chicken with peppers n onions in wholemeal pitta bread, Tub of Natural Greek Yoghurt (Green tea)
3pm MP mybar, Half tub cottage cheese and blueberries (Green tea)
Pre-work shake, MP Impact whey with 5g Creatine
Post-work shake, MP Impact whey
7.30pm Chicken n veg
ZMA before bed

Diet is pretty strict, not sure on calories etc but surely above 3000 not to bothered on calories at the moment can increase or decrease depending on results.

[fussyjim]

Sunday Chest n tri's

Bench press
warm up - bar x 999, 60kg x 10
80kg x3x6
Incline DB press
32 x3x6
Decline bench
70kg x3x6

Dips
BW x 15 x2
BW x 12 x2
Superset skulls then close grip
40kg x 3 x 8
Push downs
unsure of weight tri-ceps were fried, 3x6

Overall pretty happy, never used a proper bench press before so pretty happy, as I'm still getting used to it.

Also forgot to mention if anyone has any pointers advise on my diet or program please let me know

[fussyjim]

Legs and shoulders

Squats
bar x 999
60kg x8
80kg x8
90kg x6x2

Leg press
150kg x10
200kg x6x3

Calf press
200kg x8x4

Seated Calf raises
40kg x10x4

Arnie DB press
18kg x10
24kg x6x3

Military press
50kg x6x3

DB Lateral Raise
14kg x6x3

Shrugs
100kg x6x3


Not a bad workout, first time doing squats with a free bar defiantly got more to come, 100kg next week easy.

[fussyjim]

Back and Biceps

Deadlifts
60kg x10
100kg x8
120kg x6x3

Wide arm pull ups
BW x 10 x 2
BW x 8
BW X 6 - Died big time

Bent over rows
50kg x 6 x 3

Seated rows
64kg x 6 x 4

Preacher curls
30kg x 6 x 3

Zottoman DB curls
12kg x 6 x4

7's with EZ bar
10kg x 3

Reasonably happy, plenty more to come with deads started with alternate grip which will hopefully bring my wieght right up! PB week next week

[fussyjim]

Note to self, Bulk started 01/03/10 at 80kg BF roughtly 10/11%.

[comanight2]

good morning sir!

You clean or dirty bulking it?

[fussyjim]

Morning Mate,

Clean bulking it, well as close as possible. Not bothered if i gain fat as i know i can lose it again. Going to monitor it as i go on can then change if my gains aint enough.

Abs and HIIT tonight bad times!

[fussyjim]

Just read this.....

Excellent article - The Truth About Bulking - Myprotein Forum

So maybe I am bothered about gaining fat, don't want new Fat cells that never go away

I am having the right amount of calories for my LBW according to that table anyway

[fussyjim]

Thursday 11/03/10

Below Abs circuit x 3
reverse crunches x15
crunches with medicine ball 10kg x 20
leg raises 15

Abs machine 4x10

Cardio
treadmill 15 mins HIIT
Rowing machine 10 mins

BLAH, abs n cardio is no fun but has to be done!

[fussyjim]

Friday 12th march

Chest and triceps

bb bench
barx999
60kg x 10
90kg x 2
80 x 6x2

incline DB
32 x3x6

superset x 3
cross overs 8 blocks x 6
press ups x 15

dips
15 x 2
12 x2

superset x 3
skulls 30kg x6
close grip bench 30kg x8

tri-cep extensions
12kg x3x6

Pleased again, PB on bench press 80kg is my highest previous