Steves Training Diary

[V1sual B1nar]

Ok so here goes, ive decided to make a training diary in which i will talk about what i am doing in the gym, the kinda stuff im eating, what i am to achieve and anything else that goes on.

Ive decided to start now as ive just come back from summer to Bristol to do my final year at university so have just joined the local gym near me.

I am 20 years old and before the summer weighed in at 15.2 stone (96.5 KG) but was struck down with a stomach ulcer over summer so was not in the gym all summer nor eating much at all.
I have just recovered so am now starting the gym again weighing in at 12.7 stone (81KG)

This is both good and bad i believe. I have lost alot of muscle but also alot of fat due to my illness so right now i look like a regular joe again so i believe i have a good base for starting again. Before i was pretty big yes, but also alot of fat (around 18% i believe).

First workout was yesterday, i took it pretty easy. Worked a little on every body part and did 30 mins of cardio; felt very refreshing!

Todays workout i have just undertaken was a good one. Focussed on biceps and back.
Did alot of work on the cable machines to really stress my back alot at different weights so wont go into that.

Then hit the lat pulldown, 3 sets of 64kg to really hit those lats then onto the seated rows. I used various weights here as i couldnt remember what i used to use so just went for something that felt right.

Onto biceps now. I like to use the EZ bar personally as i have 3 different grips i can use which really stresses the bicep in different ways. I loaded it up with 40kg then hit the outside grip for 10x3 then inside grip for 10x3. The inside grip is a very close grip and really brings out the peak of the bicep. Then i use an overhand wide grip for 10x3 which really stresses the forearms.

After some more bicep work on the cable machines i did some pullups to finish off my back and biceps in one.

Then did 15 mins on the cross-trainer level 7.

Then went into an empty room with a boxing bag.

I want to get into doing some boxing as i have a friend who does it in his workouts back home and has improved his fitness no end.

I warm up by striking the bag lightly but quick with alternate hands for 50 reps
Then left jab left jab right hook for another 50 reps, then rotate to do the same with the left hand for 50 reps
20 seconds rest
Then big hits, alterate left and right, slow paced but hard hits, 25 reps on each hand
Then a good one i found to work the core is right jab, and while doing it jump forward with your right foot and back with your left. Then left jab, jump left foot forward and right foot back. Repeat for 50 reps, high pace and high energy really stresses the core muscles.
10 seconds rest
1 minute freestyle whereby i use any combinations i want, dodge, jump around the bag etc

Then i repeated the entire boxing workout again, each cycle takes around 7 mins so 14 mins boxing to finish the session.

This log is for me to see what i am doing, how i can evolve some exercises and track my progress and also for anyone who wants to keep up to date with how i am doing or maybe wants some new ideas.

Currently taking impact whey protein, creatine mono, taurine, l leucine, beta alanine, alpha men multi, omega 3 and vit c powder.

[V1sual B1nar]

Did chest and tris today.

Lots of cable machines, freeweights and experimented with kettlebells as they gym has bought some over summer.

Will be looking into some good exercises with these in the future.

Got my diet nailed down this week more so hopefully can stay on track.

[V1sual B1nar]

Cardio day today.

10 mins warmup on the tradmill

15 mins on the bike, level 7 hill profile

10 mins rowing, level 10

30 mins cross-trainer level 8 flat profile

30 mins high intensity boxing

Post workout: Impact whey protein, creatine mono, L glut, l leucine, vit c powder