My crack at it. - UK-Muscle Body Building Community

jayt · 04-01-2009, 10:22 PM

Right iam going to try and keep a log going and hopefully it will help me stay motivated,

Quick history, Weighed 11 stone 10 pound about 12 % body fat. then had a thai fight which i had to weigh 9 stone 8 for.

after a month of being lazy and doing nothing iam sat at 10 stone, i want to get back where i was but take longer and keep body fat really low.
My ultimate goal would be to get to about 12 and a half stone with abs.

iam not planning on using gear although i have done before.

this is a quick training plan that i will be using (roughly)

Training :-

Monday :-
Back, Abs.
5 sets, 5 reps dead lift.
5 x 5 Lat Pull down
5 x 5 Seated row
3 x 20 crunches
3 x 20 Leg raises

Tuesday:-
Chest, Tri’s
5 x 5 Bench Press
5 x 5 Fly’s
5 x 5 Incline Press
5 x 5 Weighted dips
5 x 5 Tri push down (best way to describe it!)

Wednesday:-
Legs:-
5 x 5 Squats
5 x 5 Leg Press Machine
5 x 5 Leg Extensions
5 x 5 Hamstring Extension
5 x 5 Calf raises

Thursday:-
Shoulder, Traps
5 x 5Dumbell Shoulder Press
5 x 5 Dumbell lateral raises ?
5 x 5 Pull down
5 x 5 Shoulder curls

Friday:-
Cardio:-
1 and a half hours thai boxing,

Saturday – Rest

Sunday:- Rest

My diet will consist of 6 meals aday with plenty of protein and carbs, 2 typs of fish aday with supplements,
iam not going to much into diet as i want to go onto a timed carb diet soon, i will post more details of that as i start it,

Feel free to advise on my routine,

I start tomorrow......wish me luck lol!

colt24 · 04-01-2009, 10:31 PM

Good luck man, Don't forget to chuck in some fats with your diet.
And lets see some pictures

jayt · 04-01-2009, 10:33 PM

cheers pal.
would i get the fats from the fish, or do you mean take as another suplement?

colt24 · 04-01-2009, 10:42 PM

I always chuck in handful of mixed nuts with 3 of my meals, I also have Fish oil caps, natural Peanut butter, and oliver oil.

jayt · 04-01-2009, 10:43 PM

thank you dude

colt24 · 04-01-2009, 10:45 PM

I also would chuck in bent over row for back, and drop out Lat Pull down and give wide grip chin ups ago.

colt24 · 04-01-2009, 10:47 PM

Also this is a great thread for diet advice, check this out for meal ideas.

http://www.uk-muscle.co.uk/food-diet...ome-guide.html

I also would drop shoulder press, and chuck in military press barbell

jayt · 05-01-2009, 08:22 PM

cheers mate i put them in for my back today was a good session well motivated!

tel3563 · 05-01-2009, 08:32 PM

Mate you got any pics of the fight
would love to see what bf your were at 9st 8lb if you were 12% at 11st 10lb

Did you win or lose

Workout looks a little too much for my liking but if it works stick at it

jayt · 05-01-2009, 08:42 PM

i shall have a look i got to about 9 % as i cut alot of water weight which resulted in me loosing as i was fooked after the 3rd round! never cut for a fight lol!

yea i know its abit and i will swap and chang it abit as i get more into it

fozyspilgrims · 05-01-2009, 10:13 PM

Good luck with your goals.

jayt · 06-01-2009, 04:51 PM

cheers mate

permalink · 06-01-2009, 07:54 PM

Routine outline looks fine, however, i would up the reps on some exercises such as leg extensions.

LiftHeavy · 06-01-2009, 07:56 PM

do u not work biceps?

colt24 · 06-01-2009, 08:04 PM

Quote:

Originally Posted by LiftHeavy

do u not work biceps?

I thought that, but I think he's doing enough to hit them IMO.

04-01-2009, 10:22 PM	#1 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	My crack at it. Right iam going to try and keep a log going and hopefully it will help me stay motivated, Quick history, Weighed 11 stone 10 pound about 12 % body fat. then had a thai fight which i had to weigh 9 stone 8 for. after a month of being lazy and doing nothing iam sat at 10 stone, i want to get back where i was but take longer and keep body fat really low. My ultimate goal would be to get to about 12 and a half stone with abs. iam not planning on using gear although i have done before. this is a quick training plan that i will be using (roughly) Training :- Monday :- Back, Abs. 5 sets, 5 reps dead lift. 5 x 5 Lat Pull down 5 x 5 Seated row 3 x 20 crunches 3 x 20 Leg raises Tuesday:- Chest, Tri’s 5 x 5 Bench Press 5 x 5 Fly’s 5 x 5 Incline Press 5 x 5 Weighted dips 5 x 5 Tri push down (best way to describe it!) Wednesday:- Legs:- 5 x 5 Squats 5 x 5 Leg Press Machine 5 x 5 Leg Extensions 5 x 5 Hamstring Extension 5 x 5 Calf raises Thursday:- Shoulder, Traps 5 x 5Dumbell Shoulder Press 5 x 5 Dumbell lateral raises ? 5 x 5 Pull down 5 x 5 Shoulder curls Friday:- Cardio:- 1 and a half hours thai boxing, Saturday – Rest Sunday:- Rest My diet will consist of 6 meals aday with plenty of protein and carbs, 2 typs of fish aday with supplements, iam not going to much into diet as i want to go onto a timed carb diet soon, i will post more details of that as i start it, Feel free to advise on my routine, I start tomorrow......wish me luck lol!

04-01-2009, 10:31 PM	#2 (permalink)
colt24 RC probs both shoulders Getting better ..ish.. Join Date: Aug 2007 Location: Essex Posts: 1,682	Re: My crack at it. Good luck man, Don't forget to chuck in some fats with your diet. And lets see some pictures

04-01-2009, 10:33 PM	#3 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	Re: My crack at it. cheers pal. would i get the fats from the fish, or do you mean take as another suplement?

04-01-2009, 10:42 PM	#4 (permalink)
colt24 RC probs both shoulders Getting better ..ish.. Join Date: Aug 2007 Location: Essex Posts: 1,682	Re: My crack at it. I always chuck in handful of mixed nuts with 3 of my meals, I also have Fish oil caps, natural Peanut butter, and oliver oil.

04-01-2009, 10:43 PM	#5 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	Re: My crack at it. thank you dude

04-01-2009, 10:45 PM	#6 (permalink)
colt24 RC probs both shoulders Getting better ..ish.. Join Date: Aug 2007 Location: Essex Posts: 1,682	Re: My crack at it. I also would chuck in bent over row for back, and drop out Lat Pull down and give wide grip chin ups ago.

04-01-2009, 10:47 PM	#7 (permalink)
colt24 RC probs both shoulders Getting better ..ish.. Join Date: Aug 2007 Location: Essex Posts: 1,682	Re: My crack at it. Also this is a great thread for diet advice, check this out for meal ideas. http://www.uk-muscle.co.uk/food-diet...ome-guide.html I also would drop shoulder press, and chuck in military press barbell Last edited by colt24; 04-01-2009 at 10:51 PM.

05-01-2009, 08:22 PM	#8 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	Re: My crack at it. cheers mate i put them in for my back today was a good session well motivated!

05-01-2009, 08:32 PM	#9 (permalink)
tel3563 Cruising Join Date: Aug 2007 Location: YORKshire Posts: 5,947	Re: My crack at it. Mate you got any pics of the fight would love to see what bf your were at 9st 8lb if you were 12% at 11st 10lb Did you win or lose Workout looks a little too much for my liking but if it works stick at it

05-01-2009, 08:42 PM	#10 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	Re: My crack at it. i shall have a look i got to about 9 % as i cut alot of water weight which resulted in me loosing as i was fooked after the 3rd round! never cut for a fight lol! yea i know its abit and i will swap and chang it abit as i get more into it

05-01-2009, 10:13 PM	#11 (permalink)
fozyspilgrims EFBB Winner Join Date: Oct 2007 Posts: 3,195	Re: My crack at it. Good luck with your goals.

06-01-2009, 04:51 PM	#12 (permalink)
jayt its not me thats mad its the voices in my head.. Join Date: Dec 2007 Posts: 304	Re: My crack at it. cheers mate

06-01-2009, 07:54 PM	#13 (permalink)
Con Guest Posts: n/a	Re: My crack at it. Routine outline looks fine, however, i would up the reps on some exercises such as leg extensions.

06-01-2009, 07:56 PM	#14 (permalink)
LiftHeavy Shut up and Squat Join Date: Oct 2008 Posts: 961	Re: My crack at it. do u not work biceps?

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