Thread: Phil's progress..... Hopefully!!

Right so after few weeks of trying to get my routine, diet and supps sorted thought a creating this may help me stay disciplined and if nothing else help me track progress!

I have trained before but never at a high level, I'd like more of a fitness instructor physique than overly bulky. Being a short ass think I'd look silly too big.

5'7 starting weight 65kg 10stone pics to follow.

Day one of new routine kindly supplied by Fleg (thanks by the way).

Back session: all 10 reps
1 x dead lift 40kg warm up
3 x dead Lifts 70kg
3 x wide grip pull ups -20 kg assist
2 x bent row under grip 25 kg
2 x bent row over grip 20 kg

20 min bike.

Pull ups are crazy, feels like nothing at all then out of no where impossible to complete.

Never tried warm ops and prob need to add more after reading thread on it.

Not a fan of cardio, my bpm is crazy high and always has been! 130 at start to 180 when finishing. Think that's a hereditary condition but hopefully can bring it down in time!

Diet.

25 gram ex whey, 50 gram oats
4 egg mushroom omelette (2 yolks)
2scoop build recover. Spoon on peanut butter.
About to put 2 chicken breasts, carrots, sweet potato in for tea.

Not feeling too great today. Feeling bit bloated and struggling to stay 'regular'. I had reduced carbs quite a bit in feb but through march gradual brought these back.

Not sure whether it's a common problem and if any hints on bad stomach or products, supplements etc much appreciated.

Thanks for reading hope I've not bored you!

I'm not knocking flegs routine but couldn't you incorporate a different exercise for bent over row and instead alternate the grip weekly so outside grip one week inside the next? Just a question

Cheers Jordan, it just said bent over rows, as I wasn't certain which I thought two of each may be best.

It only had the three exercises. I'm fighting the urge to do more, but willing to give it a go.

This is what I'll be aiming to do from post from Fleg on my pointers for newbies thread.

Hi buddy.<br />
<br />
First of all I like the context of your routine. Some good basic compounds, however I would lose the concentration exercises for now. Many will say train 2x a week to build some foundations and accurately gauge poundage increases. I personally agree, I'd throw in 20 mins cardio post workout and 3 other days of low impact cardio at around 45-60minutes (incline walking, bike)


In order to ensure you are getting enough rest AND doing enough cardio I propose NO MORE than 3 exercises and 3 (4 at a push) working sets. Your arms will get worked secondarily, don't worry they will grow. Concentration exercises will help shape the muscle once it's been built (several good months 6-12 of a strict compound based routine)<br />
<br />
3 maybe push to 4 sets same working weight 10 reps adding 1-2kg to the bar every week.

Monday - back
Deadlift
Wide grip pull ups (may have to start assisted)
Bent over row
20 min bike m

Tuesday - cardio
45-60 mins incline walk

Wednesday - chest and shoulders

Flat bench
Military press
Dips<br
Shrugs (not specifically necessary as traps get hit with deadlift)
20 min bike

Thurs - cardio
45-60 mins incline walk

Friday - legs
Back squat
Lunges
Calf raises
20 min incline walk

That's cool Fleg, really appreciate time you guys take and not just for me! Must be nightmare trying to keep track. Anyhow, it's started now. Session one done, was good too so thanks again.

Glad to see another journal

Man im the same height as you and was the same starting weight
im around the the 11st 7lb just now.

Good to see a new member posting regular.
There's alt of good people on here who can help you achieve the results you want.

You could take one of the grips out and maybe do a bicep curl 3 sets with dumbells which is what I do on the end of my back routine. Completely up to you matey

Thanks yanny,

Brocky, I saw that on your page and hopefully I'll be getting up to that level too.

Jordan, I think once I get into it a bit more I may get tempted to add more.

It's really weird, but general consensus on here seems to be less is more so I've taken so many exercises away.

Do as much as you can to be able to keep progressing
The day you train a bodypart and you are weaker than the previous workout is the sign you are overtraining