AAKG

Training Journal
3 or 4 days a week
Starting: 25/6/07
Ending: 25/8/07



My training Journal. I’m starting this journal on Monday June 25th 2007. In this journal I will include days I’m going to work out along with days that I’m not to track which food I’m eating.
I’m looking to make progress over two months so that I feel that I’m at a weight that I’m comfortable with. Comfortable means health wise, looks wise and confidence wise.

Goals:
My goals are to become stronger and bigger. I want to gain muscle mass whilst loosing around half a stone in weight. I want to feel confident without my top on.

The plan:
My plan is to work out 3 or 4 times a week. Incorporating at least 1 day of decent Cardio. This means a 20/30 minute run, maybe even a bike ride for one or two miles or going to the gym and doing a 30 minute combination of cardio down there with maybe some swimming and a relax in the Jacuzzi of course.
I must be realistic in this journal. I’m not going to work out 6 days a week, I’m not going to drink another pint of larger. My social life will stay the same. However if I want to reach my goals I must be sensible in what I do. This means eat healthy, drink sensibly and eat rubbish in moderation!!

Weight
At this current time I weigh 13 stone 0. I reckon I could loose 6 pounds in fat to be happy with my size. Yet I want to pack on some quality muscle mass. So if I still weighed 13 stone in 2 months time then I won’t be disappointed knowing that this is muscle weight.


Weight lifting Aims:
My main aims in terms of weights I can lift are as follows:


Flat Benching:
With a spot:
At the moment when I bench I lift heavy weight and little reps. If I was going with a spot I would attempted: Bar- 20 reps, 27.5 and do 6/8, 30 a side and do two sets of 4. Then my heaviest I have challenged is 32.5 and done 3 reps.
By the end of this journal I want to have achieved lifting 35 maybe 37.5 a side, two sets of 4 with a spot
Without a spot:
Without a spot makes benching a little harder as if you get stuck your buggered. I know I can push 22.5 at least 7 times on my own with no help needed. 25 a side should be similar, probably around 5/6. 27.5 on my own would be looking about 3 to 4 reps before I stop incase I can’t push the last one.
By the end of this journal I want to have achieved lifting 30 a side on my own with 4/6 comfortable reps, two sets worth.

Incline Benching:
So far when I go gym I rarely do incline bench. I want to change this and include incline benching instead of flat bench at least once every two weeks.
By the end of this journal I want to have achieved lifting 25kg a side on my own incline benching with 6 comfortable reps, two sets worth.

Dumbbell Chest Press
The last time I done a dumbbell chest press at the gym I started with 18kgs and done 10. Then pushed 7/8 two sets worth on 22kg with a spot. I feel quite comfortable when using dumbbell Chest so I would feel comfortable on my own doing 22kg just maybe 4/6.
By the end of this journal I want to be lifting 26kg dumbbell chest press on my own 4/6 reps.


Bicep Curl
Free weight bicep curl I normally do 3 different types. Standing bicep curl, hammer curl and sitting down curl. The max I can do standing bicep is around 14kg this is probably the same for hammer curl. I could do around 6 comfortably. Sitting down curl 16kg is the max I can do.
By the end of this journal I want to be able to curl 16kg standing and hammer and curl 18kg sitting down.

EZ Bicep Curl
When I do an EZ Bicep curl, 10kg a side is the max I can do. Probably could false 12.5 a side but would struggle.
By the end of this journal I want to be able to curl 12.5 comfortably.


Triceps Dips
When doing dips the max I do is 10 dips and about 3 sets of this.
By the end of this journal I would like to do 20 dips 3 sets worth.

Shoulder Press
The shoulder press machine is the most hardest to do. The maximum I can push up on this is 100kg, 50kg a side. Probably around 3 to 4 reps. I can comfortably do 30kg a side around 8 to 10 reps.
By the end of this journal I would like to be able to push 60kg a side. 4 reps worth.