davetherave

right, i had a journal on another forum but things happened and i no longer post there so i decided to start a thingie on here mid cut (well sort of)

ive had a few injuries lately so i am having three of the four sessions off this week (im doing legs as the injuries have stopped me doing them for 2 weeks)

i have been doing weights since i was 16 but only seriously since i was about 19/20 (im 23 now) i am not in good shape but i am a hard worker

im currently on a cut but with nowhere near enough cardio as of yet, i wanted to go back boxing training (i did this last year and lost 3 stone but i also picked up a dodgy shoulder that i really could do with getting checked out)

gym rat

good on ya mate, all the best with this

davetherave

my routine is as follows (i train at home with a power cage) on 4x10 basis unless stated

saturday afternoon
chest and triceps
flat bb bench
incl bb bench
dips (3x12)
close grip bench

sunday afternoon
back and biceps
deadlifts (4x6)
bb bent over rows
z bar curls
plate pinches (3xmax)

monday pm
jog (hit type)

tuesday pm
shoulders
seated db press
military press
bb shrugs

thursday pm
legs
bb squats
static holds (3xmax)
good mornings
standing bb calf raises (3x24)

* pull ups, and 1 arm db rows are ruled out due to the delt, i also cannot dip with too much weight on :(

i also do not do 1 rep maxes but my previous best lifts on the big three are as follows

squats 114kg 1x10
deadlifts 130kg 1x6 (i think)
flat bench 107kg 1x6

davetherave

cheers mate, i can't promise any photos anytime soon but there will be regular lifting

also, if it is requested i may provide a link to the original journal

legs day will be on thursday so i thought id set all of this up nice and early to gt people all excited ;)

davetherave

well i can't do a week off the gym, im far too bored and its far too light for me to go out for a run so im off to do a shoulder session finishing off with a bit of grip work

last weeks shoulder session didnt go too well, i cant see this one going well either as i didnt have many carbs for my tea (an hour ago) so i'll see how it goes

davetherave

shoulders, traps and grip

seated db press (palms inwards) (clean to standing, sit and rep)
21.2kg 1x10
25.2kg 1x10
29.2kg 1x10
31.2kg 1x8

standing military press
51.5kg 1x10
55.5kg 1x10
64.5kg 1x10
66.5kg 1x8

bb shrugs (reverse grip)
80kg 1x10
96kg 1x10
136kg 1x10
142kg 1x10

plate pinches (1x10kg plate in each hand)
1x65seconds
1x60seconds
1x46seconds

* the reps (and weights) are slightly down on my best but i may need to drop the poundage a bit
* it felt good to be back in the gym though, not been in since last tuesday

gym rat

whats your diet like at the mo dude, i assume your cutting if your carbs are low

davetherave

diet is where i slip up, mainly due to me being lazy :(

todays diet was as follows (rather poor)

7am ON 100% whey in water
nutri grain bar
10am chicken, lettuce, tomatoes (i pick these off a baguette)
1pm tin tuna, half tin corn, 1 lid of olive oil, sprinkle of pepper
x1 apple
3pm 330ml fresh orange juice
chicken thighs incl skin (:()
6pm 3 egg omelette (cooked in olive oil), baked beans, large amount of frozen veg
9pm (pwo) reflex instant whey, leucine & 3 big spoons dextrose
9:30pm cnp flapjack
10pm tin tuna

i was supposed to have wholegrain rice with the tuna but i let it go cold
as you can see it needs work and is often grab what i can (protein bars)

Captain Hero

at least your honest about what your eating mate im sure there are a lot of people that do journals that arent, Good luck Dave!

am1ev1l

Yes I'm struggling with getting the diet right - the hard part is just preparing the meals the night before. I always seem to neglect that as i'm busy and never eat what i plan to.

You're lifting well Dave. What are your stats (height, weight approx. bf) and what is your goal?

good luck man

Beklet

My problem too! I just can't seem to get organised! True to form I've forgotten to get chicken out of the freezer today...... :(

Good luck with sorting the diet out - you're doing better than me!

Tall

Where on earth do you get your Dbs from? lol

davetherave

yeah ive spotted that in the past on other boards, i dont see the point in lying me, if you lie people cant help you
if it posted a spot on diet and then 4 months down the road ive not lost weight despite loads of cv and weights people would suss

not sure of most of it (i live alone so the stats are a bit old) but here goes.....
bf = approx 24%
weight = approx 15stone
chest = 44 (expanded)
bi's 14/16.6" (relaxed/tensed)
quads 24" (tensed)
neck 17" tensed
belly = far too big ;)
goal = to lose the belly whilst keeping any size i have

the dumbells weigh 1.2kg so an example is the 4th set, each side had a 10kg, a 5kg, a 4kg amd a 0.5kg plate on

by the way i am the king of random numbers, expect many more as the weeks progress

cheers for popping in and the good luck messages folks

davetherave

i forgot to mention that i also am on roaccutaine which has helped to ensure that i have some sort of heat induced problem that means when i get hot my head itches like fook, this happened last night but is most often an occurance on back and biceps day
it is not something that i can ignore and is really annoying :(

this will mean i may have the odd rant every so often about it (amongst other things) ;)

davetherave

well today was uni day so my cheat day with the highlight being kfc for lunch

i will not put the diet up as some people may well have a heaet attack but it involves protein bars, kfc and so far no fruit (a good tea though - chicken breast, rice and loads of veggies)

and tonight i am attempting my first leg session in three weeks (i've had various lower back pains and illness last week) which will be HARD, very hard :(

the fact i have a cold and feel rough as is not going to help either but i cant leave it another week