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06-03-2009, 09:58 PM
| #1 (permalink) |
| Puddleduck   Join Date: Mar 2009
Posts: 10,984
 | Jem's Journal Not quite sure how to start but here goes: Where I am at: Training at same gym for just over a year, about to start with a new p/t Focus has moved from cardio fitness to wanting to progress in body building Weight training seriously [diet etc for about 3 months] - progression is slow but visible Goals
5 ft 11 12 stone dead Defined quads, hams & calves & glutes have really come on well, but pathetic upper body in comparison [I collapse on dips] Today I did: Back, Biceps & Abs 10 mins X Trainer warm up Wide Grip P/Downs 5 x 8 @ 70kgs then 3 x 10 @ 60 kgs Underhand P/downs 3 x 8 with 7 plates [not sure what weight that is], 3 x 8 with 6 plates Hyper Extensions 2 x 12 Barbell Rows 5 x 15 @ 30 kgs 30 mins treadmill [2 mins sprint at 'all out' pace then 1 min recovery] [too much cardio I suppose, but I have seriously cut this down...what can I say, it's a hard habit to kick] Ez Preacher Curl 5 x 8 on 3 plates then same on 2 plates Twisting DB Curl 4 x 12 @ 20lbs Hammer DB thingies same as above Simple Crunches x 150, 50 with 2 sec hold at top Reverse crunches x 100 Oblique crunches on that awful balance ball thing [but it works] x 50 Diet Poor today.... Supps: glutamine, creatine, evening primrose oil, Q10, BCAAs Brekkie: Whey protein shake, porridge with semi skimmed and sweetener + cinnamon, coffee Workout as above Post w/out shake - carb and protein mix [2 scoops with water] Dinner: Sweet Potato with 1 tin tuna & bit of half fat grated cheese with l/fat hoummus Protein bar Will have casein shake before I go to bed as I have no cottage cheese Legs tomorrow which I am really looking forward to Any advice would be great! Many thanks Jem  Last edited by Jem; 31-07-2009 at 03:15 PM. |
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06-03-2009, 10:36 PM
| #2 (permalink) | |
| POW!  Join Date: Jun 2004 Location: United Kingdom
Posts: 8,269
 | Re: Jem's Journal Quote:
Any idea how many calories your getting from that food? | |
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06-03-2009, 10:50 PM
| #3 (permalink) |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal
for a year yes - not serious weight training until I came back from holiday Sept last and looked at the snaps though. That was a bit of a wake up call. I saw a woman on holiday who was ripped and thought 'I could do that' P/t because I just like to maintain good form and keep progressing - dont need help with motivation, I am well & truly addicted - its keeping me away to recover that's the problem... I normally log calories on s/sheet with protein and carbs but not done it lately - nor am I sure what sort of kcals I should be consuming at the moment vs my routine ?? I work a 4 day split & 1 day mish mash so 5 days total Cheers |
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06-03-2009, 11:02 PM
| #4 (permalink) |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal
I know there are no pics here - and I am not that shy [honest] but I cannot find the charger or lead for my camera [this still has holiday photos from August on it] Once I have them I will post them here cheers |
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06-03-2009, 11:04 PM
| #5 (permalink) | |
| POW! Join Date: Jun 2004 Location: United Kingdom
Posts: 8,269
| Re: Jem's Journal Quote:
Its more for you than anything, It will help you keep a visual record of the progress you have made. Good luck Jem!
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07-03-2009, 12:45 PM
| #9 (permalink) |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal
ok so not at the gym today because I have been reading - lots - as per usual & was all set to go and do my legs this morning until I discovered that I have probably been overtraining for god knows how long & this combined with lots of cardio is perhaps the reason I have not been seeing as many changes as I would like. So today as an essential part of my training I intend to do nothing, nada, zip. What a plan! Except that I am a bit bored already....what's a girl to do when she is home alone |
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07-03-2009, 01:04 PM
| #11 (permalink) |
| Work in Progress..  Join Date: Feb 2008 Location: Luton
Posts: 1,017
 | Re: Jem's Journal
Hey Jem, good luck with your journal. A few questions for you: Do you have a set training split as yet? If so put it up. With regards to your diet, do you know what macronutrients you are aiming for? I would also recommend that if you used a spreadsheet prev to log all your nutrition, to get back to it as its a valuable tool. I use fitday.com to log all my diet info, its a great site. Also with pics, obv when you find your lead for your cam, whack them up. People can help identify weak areas for you to work on, things you don't see yourself. Also as said above, its a good way to log visible progress. Also with the whole PT thing, save some ££ and just get a training partner to help you out, someone with similar goals to yourself..spend the money you save on your diet and supplements lol! Best of luck on your journey. |
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07-03-2009, 01:12 PM
| #12 (permalink) |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal
oh thanks so much - I am looking for the lead at the moment ! My pal was gonna come round and take some pics but she just cancelled on me so back to square 1! My aim today is to get some up here because I need some constructive criticism I think - the more the better, so long as it's constructive of course ! I get a lot of help at my gym [its a spit and sawdust type place] and this new PT will give me free sessions for a while - I think she is looking for someone likeminded to train with really as she is competing in Midlands Figure in May. I will go and support her & I cannot wait - it will be my first show! |
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07-03-2009, 01:15 PM
| #13 (permalink) | |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal Quote:
yep totally cellaratt, thanks for your advice etc, I think self-discipline is first and foremost! without it you get nowhere....hence the reason I am at home today I just did not realise I was doing too much | |
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07-03-2009, 01:32 PM
| #15 (permalink) |
| Puddleduck Join Date: Mar 2009
Posts: 10,984
| Re: Jem's Journal
trying not to get too bogged down in nutrition because it can become a bloomin' science just deciding what to have for dinner! But I will have a look at that site Waheed thanks Here is my old training split which is undergoing total overhaul: Before and during weights I included HIIT - treadmill/stepper Day 1 Chest, shoulders and triceps Day 2 Back, biceps & abs inclu obliques Day 3 Legs Day 4 Mish Mash of everything Day 5 [optional] Long run day - up to 10 miles - HAVE CUT THIS NOW |
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Good job you said that as you would have the majority of males on this board PM'ing you had that been the case 
