Newb Stone's Training Log

[bettz]

Hi all thought i'd post a log of my routine i've been training 3 days a week now for the past 5 months.I'm making little progress i think its down to me not eating enough.I work 4 Nightshifts a week and find it difficult to get 3 meals in.I've started to eat breakfast everyday/evening (when i'm on nights) usually Weetabix or muesli with a protein shake.I've been having the Total Gainer before i go to work at 9pm as a meal replacement is this ok? usually snack on almonds throughout the night & then Tuna and pasta most evening for dinner around 4am.Anyway enough about food here's my log so far go easy...

I've mainly been using free weights & York Aspire Ultimate Multi Function Bench,working out at home

I've been taking Whey Protein 2-3 times a day i've just started to take BCAA'S along with multi vitamins, omega 3 tabs & Glucosamine Sulphate tabs as i've currently a ongoing shoulder / Nerve / Neck problem left side which im currently seeing the Dr about.

I've been making progress on Benching but struggling with increasing bicep weight.
I'm 5 10" and currently weigh 75kg I'm looking at gaining muscle and maybe getting a little bigger.

Forgot to add i Cycle to work & Play Football + have a active job Unloading Lorrys etc i sorta count that as a leg workout
SUNDAY: CHEST/TRI'S

FLAT
45kg x 8
47.5kg x 8
50 kg x 8
52 kg x 8

INCLINE
8 x 35kg
8 x 37.5kg
8 x 40 kg
5 x 42 kg

DECLINE
8 x 45
8 x 47.5
8 x 50
5 x 52

BENCH PRESS TRICEP
35kg x 8
37.5 x 8
40 x 6

TRICEP KICK BACKS
1 x 8 5kg
1 x 8 6kg
1 x 8 7kg


MONDAY : BICEP

BICEP CURL BARBELL
20kg x 8
22.5kg x 8
25 kg x 8

HAMMER CURLS
12.5kg x 8
13.5kg x 8
14.5kg x 6

BICEP CURLS
12.5 x 8
13.5 x 8

TUESDAY: BACK

DEADLIFT
8x 47.5kg
8 x 50kg
8 x 52.5 kg

LAT PULLDOWNS
8 x 40kg
8x 45kg
6 x 47.5kg

CLOSE GRIP PULLDOWNS
8 x 35kg
8 x 40kg
8 x 45kg

DUMBBELL BENT OVER ROWS
8 x 17.5kg
8 x 20kg
8 x 22.5 kg
8 x 25 kg

SHRUGS
8 x 2 15kg
8 x 2 17.5kg

Wed: Rest Day

THURSDAY: SHOULDERS

SHOULDER PRESS
10kg x 8
11kg x 8
12.5kg x 8
13.5kg x last one 6

FRONTAL RAISE
5kg x 8
6kg x 8
7kg x 8 - 6

MILITARY PRESS
20 x 8
22.5 x 8
25kg x 8

[bettz]

Right i thought i'd be keep this up todate today i did Shoulders Which are my weak area

ARNOLD PRESS
10kg x 8
11kg x 8
12.5kg x 8
13.5kg x last one 6

FRONTAL RAISE
5kg x 8
6kg x 8
7kg x 8

MILITARY PRESS
20 x 8
22.5 x 8
25kg x 8
27.5kg x 8

BARBELL SHRUGS
20kg X 8
22.5kg x 8
25kg x 8

20 Push Ups x 3

Diet
6pm Fruit & Fibre
Whey Protein Shake with a scoop of oats

9pm Total Gainer shake

12am Handfull of Almonds & Banana

3am Brown Rice 2 tins of Tuna

6am Total Gainer Shake

[bettz]

Today i did 60 Push Ups to start using the 100 push up app

FLAT
40kg x 8
45kg x 8
47.5kg x 8
50 kg x 8


INCLINE
8 x 30kg
8 x 35kg
8 x 37.5kg
7 x 40 kg
Struggled on the last one

DECLINE
8 x 45
8 x 47.5
8 x 50


Close Grip Bench Press
35 x 8
37.5 x 8
40 x 8

TRICEP KICK BACKS
1 x 8 5kg
1 x 8 6kg
1 x 8 7kg

problem is i've only had cereal and a protein shake since 1pm

[bettz]

Todays routine
Back/Bicep

DEADLIFT
8 x 40kg
8 x 50kg
8 x 60 kg
(I'm still finding this awkward)

LAT PULLDOWNS
8 x 40kg
8 x 45kg
8 x 47.5kg
6 x 50kg
CLOSE GRIP PULLDOWNS
8 x 40kg
8 x 42.5kg
8 x 45kg
7 x 47.5

DUMBBELL BENT OVER ROWS
8 x 17.5kg
8 x 20kg
8 x 22.5 kg

BICEP CURL BARBELL
17.5kg x 8
20kg x 8
22.5kg x 8
25 kg x 6

HAMMER CURLS
12.5kg x 8 x 2
13.5kg x 5 ( For some reason i struggled at this today)
10kg x 8 to finish off


Is this enough for a Bicep workout???? i figured go easy as bicep is used during back exercises?

Diet
2pm Shredded wheat with choc impact whey protein over it yum yum
4:45 Trained
Protein shake with Instant oats after Training
8pm 3 eggs omelette onion,cheese,corned beef (only things i had lol)
11pm Chicken in Pastry with mushrooms onions garlic with Broccoli
Followed straight away Vanilla Total Gainer Shake ( I'm finding the vanilla doesn't break up as well as the chocolate did)
1:30am Banana

Struggling to eat enough Carbs i'm almost hitting my protein target

[bettz]

Man my thighs and calfs are hurting this morning i suppose that'll be due to doing Deadlifts looks like im getting a little better at the form

[bettz]

ARNOLD PRESS
10kg x 8
11kg x 8
12.5kg x 8
13.5kg x last one 6

FRONTAL RAISE
5kg x 8
6kg x 8
7kg x 8

MILITARY PRESS
20 x 8
22.5 x 8
25kg x 8
27.5kg x 8

BARBELL SHRUGS
20kg X 10
22.5kg x 10
25kg x 8

62 push ups using the 100 push up app week 2 day 1

[bettz]

Today i did a little Bicep workout due to me struggling the other day.

BICEP CURL BARBELL
20kg x 8
22.5kg x 8
25 kg x 8

HAMMER CURLS
12.5kg x 8 x 2
14.5kg x 8
15kg x 6
10kg x 8 to finish off

[bettz]

Today i did 60 Push Ups to start using the 100 push up app

FLAT
40kg x 8
47.5kg x 8
50 kg x 8
52.5kg x 8
55kg x 8 (first time!!)

INCLINE
8 x 30kg
8 x 35kg
8 x 37.5kg
8 x 40 kg

DECLINE
8 x 45
8 x 47.5
8 x 50
8 x 52.5

Close Grip Bench Press
30 x 8
35 x 8
37.5 x 8
40 x 8

TRICEP KICK BACKS
1 x 8 5kg
1 x 8 6kg
1 x 8 7kg

Felt a massive improvement today.I think its due to sorting my eating out all week i've been averaging 2800 cals a massive improvement calorie wise just need to get to 3000 a day now to reach my target weight.

[bettz]

Todays routine
Back/Bicep

DEADLIFT

8 x 40kg
8 x 50kg
8 x 60 kg x 2 last one 7
(I'm still finding this awkward)

LAT PULLDOWNS

8 x 40kg
8 x 45kg
8 x 47.5kg
6 x 50kg

CLOSE GRIP PULLDOWNS

8 x 40kg
8 x 45kg
7 x 47.5kg

DUMBBELL BENT OVER ROWS

8 x 17.5kg
8 x 20kg
8 x 22.5 kg

BICEP CURL BARBELL

17.5kg x 8
20kg x 8
22.5kg x 8

HAMMER CURLS

10kg x 8 x 2

[bettz]

ARNOLD PRESS
10kg x 8
11kg x 8
12.5kg x 8
13.5kg x last one 7

FRONTAL RAISE
5kg x 8
6kg x 8
7.5kg x 8

MILITARY PRESS
20 x 8 x 2
22.5 x 8
25kg x 8
27.5kg x 8

BARBELL SHRUGS
20kg X 8
25kg x 8
27.5kg x 8

Bench Press
(Light weight)
30kg x 10 x 3 60 secs rest

40kg x 8 x 3 60 secs rest