My new journal!!

[Gareth83]

I thought I'd start a new journal since my football training has now switched days from a Wednesday to a Tuesday so I should hopefully be able to do the following:

Monday Pull
Tuesday Football training
Wednesday Legs
Thursday Rest Day
Friday Push
Saturday Football Match
Sunday Rest Day

I may use a thursday to do some cardio but my legs will probably be shattered from the Legs workout and the football training.

I know this isn't the right section for my diet but I thought I'd let you know I'm dropping the carb cycling programme, as I find on my no carb days I tended to get hungry and eat more carbs than I should thus spoiling the purpose of the programme.

Instead I am going to adopt a medium carb approach throughout but have a high carb up on Legs day.

[Gareth83]

As the football training doesn't switch till next week this is what I've done so far:

Wednesday 1hr of fast indoor football

Thursday: Pull

Deadlifts 12@50kg 8@97.5kg 8@97.5kg 8@97.5kg

Chins 8 8 8

Barbell Rows 6@65kg 6@65kg 6@65kg 6@65kg

Seated DB Bicep Curls 4@20kg 4@20kg 4@20kg 4@20kg

Then a 10min fast jog on the running machine

I was pretty impressed with todays activities, think I'll be upping the weights on Monday in all areas bar the Bicep Curls. My arms are shattered after the other exercises.

My aims of this new routine are for strength, power and general fitness and well being.
I'm not bothered about doing hypertrophy specific exercises as this should come hand in hand with strength and power training anyhow. I'm not bothered about showing off my body but obviously a stong, defined, muscular physique would be good.


Any questions please feel free to ask.
Advice appreciated no matter how small

[Gareth83]

Friday: Push

Dumbell Bench Press 12@16kg 8@32kg 8@32kg 5@32kg

Incline bench Press 7@24kg 7@24kg 5@24kg

Seated Military DB Press 4@20kg 5@16kg 6@16kg

Dips 10 9 6 5

10mins @ 10km/hr on the runner

the thing I'm finding difficult is where I'm lifting quite heavy for the first exercise it has a huge negative impact on the next sets.
I know if I went straight into the gym I could bang out say 10,10,10 seated DB press @20kg but I just struggle after doing bench etc.

Should I reduce the weight and try to get 8 of the weight?? Or how should I go about this??

[scott76]

Do whatever you find hardest to perform at first and get used to the idea that you'll never be able to achieve top-whack on subsequent exercises - unless you do one exercise a day! That's what I do. My dips were really really awful the first couple of times I did them part way through a workout, but with them better placed much improved performance amd the whole session feels better.

Otherwise, increased rest times? creatine? better pre-W/O diet?

I'm very obviously no expert but those are my suggestions, for what they're worth (not very much)

[Gareth83]

cheers for response,

yes creatine is in my diet. PWO on workout days.

If I did the military press first then my bench would suffer. I thought the idea is to do the largest muscle first as it uses the other muscles anyway?

[James Copping]

That menas ur delts have already taken a beating. Dont sweat it.

[Tom]

yo good luck in the journal mate!

[Gareth83]

Quote

That menas ur delts have already taken a beating. Dont sweat it.

so taht means as long as I'm working the major muscle first, the other muscles I can just do as much as possible? rather than aiming for 8 in each exercise?

Cheers

[scott76]

Quote

If I did the military press first then my bench would suffer. I thought the idea is to do the largest muscle first as it uses the other muscles anyway?

That's where my 'knowledge' runs out.

But I'll be interested to hear what you try and how it works out.

Good luck with it!

[Gareth83]

Saturday
Fotball match was cancelled today so we hired out the astro turf and played for an hour and a half! Good fun and hard work!!