Smurfs Log

smurf

New at this blogging stuff so here goes.

Weight: 14.8 stone (checked about 2 weeks ago)
Height: 5.11 Feet
Bodyfat: No idea
Status: Cutting

Daily Routine:

06:30 : cross trainer for 20mins (6days a week)

07:00 : 2 Shredded Wheat with skimmed milk & 2 scoops whey. multivitamin, cod liver, sea kelp

10:00 : grapes & strawberries mixed in greek 0%fat yoghurt, 1 scoop whey

12:00 : half roast chicken (skinless)/2 tins tuna with plenty of salad (lettuce, tomatoes, cucumber) bit of brown sauce sometimes

15:00 : 2 scoops USN Muscle Fuel Dynamic

16:00 : 2 x eph and banana

16:30 : workout (monday wednesday friday)

18:00 : 1 scoop whey (not using dextrose atm)

19:00 : tuna/turkey/chicken with half cup brown rice and salad

22:00 : 2 scoops USN Pure in skimmed milk & 1 tbl spoon peanut butter, sea kelp

22:30 : bedtime

Workout Routine:

I start light and work to heavy.
I have a spotter which allows me to push past failiure.
The workouts do change regulary, the workouts below are what I last did.

Workout #1
3 x Shoulder Press (max 75kg @ 5 reps)
3 x Dumbell Lateral Raise (max 17.5kg each @ 6reps)

3 x Flat Bench Press (max 115kg @ 5 reps)
3 x Incline Dumbell Press (max 35kg each @ 5 reps)

3 x Weighted Bench Dip (max 20kg @ 5-7 reps)
3 x Cable Pushdowns (not sure about max weight, final set i do a set 21's)

10min run at 6mph (1mile)

Workout #2
3 x Squats (Max 140kg @ 5 reps)
3 x Lever Lying Leg Curl (max 50kg @ 5-7 reps)
3 x Standing Calve Raises

3 x Deadlifts (Max 160kg @ 10reps)
3 x T-Bar (Max 90kg @ 6 reps)

3 x Dumbell curls (max 20kg each @ 6 reps)
3 x Cable Curl (not sure about max weight, final set i do a set 21's)

10min run at 6mph (1mile)

Note: I have a lower back injury, which plays up every so often. Im now booked in to see a specialist. Hence the reason for such high reps on deadlifts and squats being lighter and less reps than i can do.

smurf

27/05/2009
Workout: #2

Workout started out pretty bad, the morning cross trainer sessions are making my quads ache. Also as ive cut carbs in my diet, thats starting to make me feel tired.
Quats were maxed at 120kg for 6 reps. Deadlifts were down 20kg too. Wasnt down to focus, I just couldnt lift the weight. I was happy with the workout though, totally drenched by the time id finished.