My Journal for 12 weeks

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.

AAKG

JOURNAL


DAY 1 - Monday 25th June
Workout: cardio



Woke up 7:15am.
Oats so simple porridge at 7:30.
All in one vitamin tablet, Echinacea tablet, Flaxseed Oil Capsule. 7:30
Protein Shake with water at 10:15am
Chicken sandwich on granary bread 11:30am
Cup of tea 1 sugar 12:30
Glass of water at pub!! 1.15pm
2 small chicken legs 2:30pm
Wholemeal Pasta with Tuna and Salad Cream 5pm
Flaxseed Oil tablet, Echinacea Tablet 5pm
Workout 6/7pm:

Going for a run today. Going to take it easy as it’s the first time I’ve done some decent cardio since I’ve recovered from being ill. Probably do a selection of running and walking. Going to do around 4 minutes running, with 1 minute walking, for around 20-25 minutes at a good steady pace.

x2 Amino 1000 tablets 8pm
Protein Shake 8pm

Tall

Hi mate,

It doesn't look from your diet as though you are eating enough. My rough guess is that your are only eating about 1600Kcals, with perhaps 120g of Protein in there.

If you want to back on some lean muscle you'll need to eat a fair bit more than than IMHO.

I'd say eating to closer to 2500kcals would stand you well. Eating more could be beneficial - say maybe 3000kcals.

Try and get over 200grams of protein down your neck per day, along with some quality clean carbs.

Chicken breast is great if you can get it down your neck

You're having oats for breakfast, why not try getting some oats from somewhere like MyProtein which you can mix with milk and whey to make a nice breakfast shake?

Hope this helps mate.

Tall

Hi Mate,

Just another question for you as I couldn't quite understand your difference in your bench from spotted down to your dumbell bench.

You are doing for 8 reps(ish)...

Bench With Spot: 2x27.5 + 20kg Bar = 75kg
Bench No Spot: 2x22.5 + 20kg Bar = 65kg
Dumbell Bench: 2x22 = 44kg

30kg is quite a big difference - are you using the Smith? Or are you using the Free Weight Olypmic Bar...?

If you were using the Smith that reduces the gap down to only 10Kg...?

(Assuming we consider the Bar on the Smith to weigh nothing...??)

Ali M

Got to agree with TH&S food looks well scarce, thought i took the piss on calories, i.e. not eating enough and still growing, lol.

You obviously know that to grow you need excess calories, to do this you need to find your maintanance level. check out LeeB's sticky in the dieting section this will help you loads and certainly put me on the right track to success...

your training at a glance looks awsome. A lot better than mine. Seems like you doing well mate, just need to look at your diet again.

Tall

I'm sure you must be eating more than you think Ali...? 3 of Extremes MRPs must be somewhere between 800 and 1500kcals...?

Ali M

Mate i tell no lies, breakfast 3 weatabix and whey, repeat at 10.30.. 1pm turkey sandwich and whey.. 4pm MRP, train another mrp, 10 mins later whey.. ill eat some chicken and rice maybe. 8pm MRP. Night time whey. Im not a big eater of clean foods never have been.

the MRP's only contain around 400cals and ive not used one in days, i should but i just got me self some foul tasting ones like drinking wallpaper paste. lol

suppose im consuming around 2k pd in cals, but i do honestly think my body needs less, like i say were all dif we just have to find our maintanance leval and go above to gain and below to loose. simple really, its just that not many people can be bothered to find out there maintanance level and this can be a great tool.

Tall

lmao wasn't saying you were fibbing mate

if you're not having your MRPS then yeah you're prob eating between 1700 and 2000kcals based on your meal plan.

If you are having the MRPS then you looking at around 3000kcals.

All fun and games with dieting!