UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post

fozyspilgrims · 10-11-2007, 05:52 PM

My Weight Training Journal

Well this is my weight training journal; hopefully I will up date this once a week and see some progression. Any advice, hits and tips on my training or diet are very welcome.

Background

I am 30 years old and have been weight training now for 4 weeks, in 2004 I went up to 14 stone I have since lost weight and I am sitting around the 12 stone mark.

My Pictures

Stats

Height 5’10”
Weight 75.4 kgs
Arm Just under 14 inch
Waist 36 inch
Chest 39 inch

Previous Training

For the last month I have been training five days a week:

Monday Chest and Bi’s

Tuesday Back and Tri’s

Wednesday Shoulders

Thursday Chest and Bi’s

Friday Back and Tri’s

I do some crunches between sets, and there is no leg work due to a knee injury I picked up during the Great North Run.

Training program as of Monday

My new training will be a 3 day split mon, wed, fri as I know that I was over training.

Monday Chest and tri’s

Tuesday Rest

Wednesday Back and Bi’s

Thursday Rest

Friday Shoulders

Diet

For my first month I wasn’t eating particularly well and I wasn’t taking any supplements. This is my new diet I have been on for one week.

Meal 1 0720 75g of protein and one slice of peanut butter on wholemeal bread

Training 0815 - 0915

Meal 2 1000 75g of protein mixed with oats.

Meal 3 1200 Salad with either tuna or chicken

Meal 4 1400 Pasty

Meal 5 1730 75g of protein shake

Meal 6 1900 Meat and veg

Going by the rule of 1.5 grams of protein per pound of bodyweight my target is 250 grams of protein per day. I have found that I have felt bloated all week I am not used to eating all this in a day and my waist has backed this up by going from 35” to 36”. I am going to keep my eye on this and if it goes up any more then I shall reduce my intake.

What am I lifting?

Bench press 60kg

Bicep curl 30.5 kg

Shoulder press 15 kg db

My Aims

My goal is to build a muscled and fairly toned body and I would like to have big arms but that is something that can’t really be measured so I have set 2 goals, I know these are both in the same discipline but I am not going to concentrate on them, I am assuming that if I can achieve those goals then the rest of my body will grow in proportion.

My long term goal is to be able to bench press 100kg.

My short term goal is to be able to bench press my own body weight 75kgs

10-11-2007, 05:52 PM	#1 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,016	My Weight Training Journal My Weight Training Journal Well this is my weight training journal; hopefully I will up date this once a week and see some progression. Any advice, hits and tips on my training or diet are very welcome. Background I am 30 years old and have been weight training now for 4 weeks, in 2004 I went up to 14 stone I have since lost weight and I am sitting around the 12 stone mark. My Pictures Stats Height 5’10” Weight 75.4 kgs Arm Just under 14 inch Waist 36 inch Chest 39 inch Previous Training For the last month I have been training five days a week: Monday Chest and Bi’s Tuesday Back and Tri’s Wednesday Shoulders Thursday Chest and Bi’s Friday Back and Tri’s I do some crunches between sets, and there is no leg work due to a knee injury I picked up during the Great North Run. Training program as of Monday My new training will be a 3 day split mon, wed, fri as I know that I was over training. Monday Chest and tri’s Tuesday Rest Wednesday Back and Bi’s Thursday Rest Friday Shoulders Diet For my first month I wasn’t eating particularly well and I wasn’t taking any supplements. This is my new diet I have been on for one week. Meal 1 0720 75g of protein and one slice of peanut butter on wholemeal bread Training 0815 - 0915 Meal 2 1000 75g of protein mixed with oats. Meal 3 1200 Salad with either tuna or chicken Meal 4 1400 Pasty Meal 5 1730 75g of protein shake Meal 6 1900 Meat and veg Going by the rule of 1.5 grams of protein per pound of bodyweight my target is 250 grams of protein per day. I have found that I have felt bloated all week I am not used to eating all this in a day and my waist has backed this up by going from 35” to 36”. I am going to keep my eye on this and if it goes up any more then I shall reduce my intake. What am I lifting? Bench press 60kg Bicep curl 30.5 kg Shoulder press 15 kg db My Aims My goal is to build a muscled and fairly toned body and I would like to have big arms but that is something that can’t really be measured so I have set 2 goals, I know these are both in the same discipline but I am not going to concentrate on them, I am assuming that if I can achieve those goals then the rest of my body will grow in proportion. My long term goal is to be able to bench press 100kg. My short term goal is to be able to bench press my own body weight 75kgs Last edited by fozyspilgrims; 21-03-2008 at 04:15 PM.