Hi all,
I’ll keep my introduction brief and get straight into the training log. This log is not only an ideal way to track my progress etc, but I hoping I can make some new friends here and will be looking for advice/criticism from any member who is willing to comment. T-Nation is my training bible so to speak. Although I consider myself an amateur I have learned a lot from you guys and want to learn more. To be honest there is certain things I have been neglecting from my routine (legs and energy system work) which I should not be. This log will give me the extra motivation to get these things done!!
Please feel free to comment on anything you wish. I am aware I may get flamed etc but I can deal with that as long as there is something I can learn from it.
Age: 32
Weight: 165-170lbs. (Forgot to weight myself today. Will confirm tomorrow).
Height:69inches (5 feet 8 inches roughly)
Body fat %: I guess around 14-15%. I will measure this soon.
Measurements
Chest: 41inches
Right Thigh: 21.5inches Left Thigh: 21inches
Right Arm:15.9inches Left Arm: 15.8inches
Calves: 15inches
Forearms: 12inches
Calorie Intake:
2500-3000cal per day. I have not been counting calories at the moment. My main focus is making sure I am eating the CORRECT foods. Once I feel i am happy with what I am eating I will then look at exact amounts. My diet will be posted on a regular basis so please feel free to comment.
Training Methods:
Weight training
Having recently read the book Muscle Revolution by Chad Waterbury. My training is based roughly around a lot of his methods. Mainly the volume method. I am following an Upper/Lower split and I try to manipulate my sets/reps each week so I am lifting more volume without relying on increasing weight all the time. Virtually all the movements I use are compound movements (Squats, Bench Press etc) combined with weighted body weight movements (Dips, Pull Ups).
Cardio/Energy System Training
I haven’t done any cardio/fitness training for a very long time. Again I will be using the guidelines from Chads book. Will be steady pace initially to condition myself before moving into Interval Training or Sprints.
Goals:
1.Increase overall body strength.
2.Increase overall lean body mass. (Add another 7-14lbs)
3.Decrease body fat % - 10%
4.Improve lower body. I have always neglected my legs in the past. This is something I will work very hard to improve on.
Photos will be up shortly.(Full body with my ugly face!!). Just need to find the damn camera.
That is enough for this post. Next post will be the past two days training logs and diet outlines.
I tend to use different rep/set ranges for different exercises. Some slightly heavier , some slightly lighter depending on how I feel. Reps and sets are different every week. I enjoy this as it gives me slightly different goal each week. below are a couple of options I would follow.
Each week my volume increases. After the 4th week I return to start with a little extra weight or choose a different option altogether.
Option 1:
week1: 3x12
week2: 4x11
week3: 5x10
week4: 6x9
Option 2: add more weight
week1: 3x9
week2: 4x8
week3: 5x7
week4: 6x6
I am following a 4 day split for Upper and Lower Body. Below is my first Upper Body Workout. I have included Deadlifts so they do not interfere with my squats on leg day.
Deadlifts is a relatively new exercise to me so the weight is a little lower whilst I work on technique and form. I am a little unsure if my technique is correct. All poundages are including bar weight.
Is it better to post weight in lbs?? I usually record my weight in kgs.
UPPER BODY WORKOUT 1:
Deadlifts: 3x9reps 70kgs 154lbs
Weighted Chin Ups: 3x9reps 15kgs 33lbs plate
Barbell Press: 4x7reps 70kgs 154lbs
Barbell Bent Row: 3x12reps 65kgs 143lbs
Bbell Shoulder Press(to front): 4x7reps 45kgs 99lbs
Enjoyed that workout. Flat Press was a little lower than usual. Havent done it in a while , that’s maybe why. Getting a bit more confident with deadlifts. Feel i need to improve on Shoulder Press though.
Ok here is my 1st Lower Body Day Workout.
Barbell Back Squats: 4x7reps/70kgs/154lbs
Bulgarian Split Squat: 3x12reps/20kgs/44lbs
(using barbell)
Leg Extension: 3x9reps/25kgs/55lbs
Calve Raises: 3x12reps/50kgs/110lbs
Also flung in a quick few sets for biceps at the end.
Reverse preacher Dbell Curl: 3x8reps/16kg/35lbs
(using flat side of bench)
Damn those split squats are a killer!!!. Love them though, prefer them to back squats. Good workout. For once I am actually enjoying training my legs. They will Grow!!!
Next post will be a basic outline of what I have been eating the past few days.
This is today’s food log. I work constant night shift so my mealtimes vary according to whether I am working or not. After the night shift I only tend to get 6 hours sleep so I do end up sleeping a little later on my days off. I might also grab a couple of hours kip around 6pm before I start another shift if I feel I need it.
10:00AM - PRE WORKOUT
1 GRAPEFRUIT
4 EGGS
3 SLICES OF WHOLEMEAL TOAST
GLASS OF MILK
SPOON OF PEANUT BUTTER
12:00PM
TRAIN
13:00PM - POST WORKOUT
MEAL REPLACEMENT SHAKE
BANANA
14:30PM - POST WORKOUT
1 SERVING OF RAINBOW TROUT
STEAMED BASMATI RICE
SERVING OF BROCCOLI
17:30PM - SNACK
NATURAL YOGURT
HANDFUL OF CRUSHED NUTS
SERVING OF FROZEN BERRIES
20:30PM - DINNER
STEAK
CABBAGE
MASHED SWEET POTATO
START WORK 10PM
12:30AM - 2ND DINNER
Feel I need this. As my job is very active. I am a warehouse operative and forklift truck driver. Lots of working with heavy loads, squatting,twisting, moving loads etc.
STEAK
CABBAGE
MASHED SWEET POTATO
3:30 AM
BOWL OF HOMEMADE MUSELI
PLAIN OATS, NUTS, SEEDS, DRIED FRUIT,YOGURT
06:30AM
QUARK SHAKE
QUARK
MILK
CHOCO FLAVOURING
PEANUT BUTTER
Supplements I use at the moment:
Fish Oils
Meal Replacement after workout.
Fish Oils
Multi Vitamin
Supplements I plan to use when I get paid:
Creatine
Beta Alinine
Flax Oil
Micellar Casein Protein - before bed etc
BCAA - pre/post workout.
Just alittle tip for squats is everytime you enter the gym for legs put an extra 2.5kg on the bar. You will be suprised how quickly you adapt and progress with them.
All the best with your training
Yeah thats the plan. Squats are also kinda new to me so just taking it nice and easy until I feel my technique is best it can be. I plan to have one heavy session and one slightly lighter session so I am not doing the same thing each day Thanks for taking the time to look at my log and replying. 
Meal Replacement got delivered today.
Calories:290
Protein:40g (WPI,WPC,MPI)
Carbs:30g (from oats and barley)
Fat:2.6g (1.6 polyunsaturated/0.4 saturated)
Fibre:4g
Will take this after each weights workout.
Time is tight for gym today. So gonna do some skipping at home for 20-30mins.
Todays Activity
20mins skipping. My technique is terrible but it got the heart pumping.
Combinded it with 3 rounds of
10 burpees
20 pushups
20 bodyweight squats.
My first metabolic workout in a long time. Feels good gettin a sweat on the brow.
Todays Activity
20mins skipping
combined with 3 rounds of
10 burpees
20 pushups
20 bodyweight squats
Upper Body Day 2
Deadlifts 72.5kg 3x9
Weighted Dips using 20kg plate 3x9
Behind Neck Barbell Press 45kg 4x7
Weighted Pull Ups Wide 10kg 4x7
Confidence with deadlifts is growing. Technique felt much better today. No time to do horizontal pull movement will do tomoz with legs.
Todays Diet
12:00PM
1 Grapefruit
4 eggs
3 slices Granary bread with peanut butter
Glass of milk
Green Tea
2 FISH OIL CAPS
14:30PM
UPPER BODY WORKOUT
15:45
MEAL REPLACEMENT SHAKE
BANANA
19:00PM
FILLET STEAK WITH PESTO SAUCE
ASPARAGUS
SWEET POTATO
2 FISH OIL CAPS
21:45PM
YOGURT
MIXED NUTS AND FROZEN BERRIES
22:00PM
START WORK
12:30AM
HOMEMADE CHILLI WITH RICE
GREEN TEA
3:30AM
3 WEETABIX WITH MILK
MIXED CRUSHED NUTS
GREEN TEA
06:45AM
QUARK
MILK
CHOCO FLAVOURING
PEANUT BUTTER
My diet is nearly the same every day at the moment. I plan to switch it up a little but this is easier for getting in the habit of eating well.
Sleep was not good after last nights shift. Bed at 6:45am. woke up at 9am!! and then tossed and turned till 12:00pm. decided to get up.may grab a quick nap later tonite for 60-90mins. Although feeling good right now. Happy,alert and motivated. Its all good.