Frog

Over Christmas, i did alot of thinking about my training and what i want to achieve.

I'm a mate of Liams, and for the past two years (minus injured time) I have been boxing. I'm twenty and 6 ft. I'm alright at boxing and really enjoy the training. It's a big part of my life taking up alot of hours a week.

Now I also like going to the gym and have never really been happy with my appearence. One of the advantages i had was that i was 6ft and weighed only 64Kg when i started. Thus at Amateur that emant i have a good reach and long legs.

Now my aim had been to get a few fights in just for my own achievements and something to do with my life. But i was having a hard time keeping down to a weight, and feeling happy with how i look.

So here i am, i came to the decision that i'm just going to bulk up, and continue the boxing training because it's fun, then next year mayb ei'll enter the University championships and just get my few fights through that and just suffer the consequences of being a few weight classes higher:

So anyway: I'm 6ft and currently weigh 10st 7lb ((67Kg))

So here's my workout:

Session A

5 minute Treadmill Warmup
Squats - 5 x 5 = 70KG
Bench Press - 5 x 5 = 45KG
Overhead Press - 5 x 5 = 35KG

Session B

5 minute Treadmill Warmup
Deadlift - 5 x 5 = 85KG
Bent Over Rows - 6 x 5 = 35KG ((I can't move up to 40 yet which is the next weight so i am adding an additional set))
Lateral Pulldowns = 5 x 5 40KG

I do these sessions in this order

Monday Session A

Wednesday Session B

Friday Session A

Monday Session B

Wednesday Session A

Friday Session B

I do my boxing sesisons ((which are predominantly cardio)) on Monday Wednesday and Friday Evenings.

My diet is pretty good I think. I keep my protein intake high, eating usually 4 meals a day with 2 Protein Shakes ((1 in the Morning after training and one in the evening))

My meals consist of a variation of the following ingredients.

Meats:

Chicken, Beef Mince ((usually in the evenings)) Tuna ((usually lunchtime)), ham ((usually combined with poached eggs and cheese))

Eggs ((i currently don't eat enough, its something Liam and myself are working on))

Vegetables ((Generally theya re frozen, but from what i've read they lose little nutritional value from this fact))

Rice and Pasta ((in large amounts with each meal))

Anyway, i thought as i'm going to start being more serious about the bulking up aspect of training, i'd lay out what i've got, for any pointers and advice.

Thanks

Frog

Frog

OK: Rather than clutter up the forums with another Post: I've decided i'll use this as my journal.

So today, let's just input the stat,s and then we'll start the writeup tomorrow:

January 22nd 2008

Age: 20
Height: 6' (182cm)
Weight: 150lbs - 10st 10lbs - 68Kg

Routine A:

Deadlift 90Kg - 5 x 5
Bent Over Rows 40Kg - 5 x 5
Lateral pulldowns 45Kg - 5 x 5

Routine B:

Squats 75Kg - 5 x 5
Bench press 50Kg - 5 x 5
Military Press 30Kg - 5 x 5

This is the starting point ladies and Gentlemen, let's see what we can do with this streak o' bacon. Back off th ealcohol again after Friday, so all should go well. even if the end of this week itsself isn't superb.

Let's hope i stick at it.

Frog

Robbie

Big up for starting this!


Get some skinny pictures up to refer back to as well!

Look forward to seeing you progress better than me ;)

Will rep when I am recharged!

Frog

23 / 01 / 08

Wake Up: 11.45AM - Another crap nights sleep, due to unknown Reasons saw me awake at 3AM after 5 hours and unable to sleep until about 6, leaving the planned wakeup of 7.30 Impossible.

Breakfast: On waking Protein Shake w/Oats and Full Fat (Whole) milk. 1pt
Fried Breakfast Gammon, Hash Browns, Baked Beans, Chopped Tomatoes (Granted not healthy but food stores for breakfast were low) with 2 Poached eggs (They're good at least) and 2 slices of Toast.

Protein Shake Before Gym, w/ Creatine + Water

Gym:

((Box)) Squats 75Kg - 5 x 5 ((50Kg Warmpup set x1 - th last set was absolute Hell pain in the groin from a bit of a pull during squash, Form dropped as a result))

Bench press 50Kg - 5 x 5 ((40Kg Warmup - 1 additional set of 50 for 3 Reps followed by 1 set of 5 on 40Kg again. Happy with this. look fowrad to getting wrist weights))

Chin Ups Underhand grip 5 - 5 - 5 - 3 - 3 (Real close to 4 on the last 2 sets))

Military Press 30Kg - 5 x 5 (Warmup set on 25 - Almost failed on the 5th of the final set, Arms burning like hell))

Boxing in an hours time. Mostly cardio, Should leave me nice and tired. Will not be able to eat till later though.

Will update with rest of the day as it happens.

_______________________________________

Part Deux.

Boxing, - 45 Minutes Circuit Training (pressups, Situps, Starjumps, Burpies, Sprints)
15 Minutes Skipping - 15 Minute Shadow, 15 Minutes Bag Work

7.30 Protein Shake With Full Fat Milk

8.15 Beef Mince with Pasta and Rice (no idea how much, but a fair portion)

10.00 Black Pudding and Fried Egg sandwich ((Don't ask me why...))

12.00 Porridge With water as all out of milk

Frog

Bulldozer

Keep pumping the iron frogster ;) :lift:

Frog

Thanks for the support Bully.

I'm feeling psyched, i wish it had been my other routine today as i got a good feeling about my deadlift, gunna try PB it on Friday. Either 95/100 that's my aim.

Anyway, boxing time, must stop reading the forums.

Robbie

Nice one, you don't do much warm up though?

Liam

You can pump out 95 no worries

Frog

Updated My thread:

Robbie;, as for warmup, I dunno, i usually get th eblood pumping with a bit of a sprint on the Treadmill, get my arms pumping, or the crosstrainer, one or the other, then I'll go to the squat machine, might just pump out a few with just the bar, just to get my form right, then i'll sling a weight on, and do that, then i get into it.

I gues si dont have much weight to put on so i feel warmup sets aren't as valuable. Maybe i'm wrong? I dunno but nah i never really do that much, i usually get my blood flowing then make sure i'ms ettled with technique or form or whatever and then i'll crack on.

Frog

PS tomorrow is my sabbath, I don't do excercise on a Thursday unless i decide to go for a swim, i always find that's a good one to stretch out my muscles. I'll post up what i eat tho, (Friday is the big day. Deadlift Day mauahha))

dmcc

Feel free not to answer, but I'm intrigued as to which religion has its sabbath on a Thursday.

__________________
My Journal

Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

Robbie

I would be working my weights up to the work set personally...

Bulldozer

Agreed

Robbie

Its all about preparing your body for the task ahead, you don't have to do loads of them you might do

5x20
5x40
5x50
3x60
1x70

Workout set

Tall

The Religion of the Great Unwashed Work Shy Tax Dodgers.....

STUDENTS!

Tall

Agreed.

10-5-4-3-2-1 - Work Sets
10-2-2-2-2-2 - Work Sets

etc etc etc

Where you have a drastic change in exercise (i.e. from something to nothing or from one bodypart to another) you should follow something like the above and acclimatise the body to the weight you are going to put on it.

For example heres an extract from my log for today:

Low Rows

Warmup (10) @ 50kg
2 @ 70kg
2 @ 90kg
2 @ 100kg
2 @ 110kg
2 @ 115kg

5x5 @ 120kg