jonnas

Right then, its about time I got myself sorted with one of these and stuck to it.
Everytime I get myself into a routine for the gym something pops up and spoils it, work etc, but gonna use one of these for motivation now.

I havent got myself a diet as of yet. But I'm gonna get it sorted tomorrow. Might even go keto!

In terms of my routine, this is pretty much it:

Day 1

Squats
Bench
Chins
Military Press


Day 2

Lunges
Incline Bench
Tbar Row
DB shoulder press


Day 3

Deads
Dips
BOR
Push Press

I nicked it off someone else here a while back! Tried sticking to it everytime I go to the gym and it seems to work!

Anyways, a bit about me. I'm a student, but also work 25 hours a week so sometimes it is a bit difficult for me to train. I can't train at all on a Monday. But i tend to train every Tuesday, Wednesday Thurs and Friday. I work all day Saturday and play football on a Sunday!! I'm also going to start boxin, mebbies on a Wednesday aswell, so would have to re-shuffle then.

Tuesday, Thurs and Fri are weights days, and Tuesdays and Sundays I do cardio!

As I said I'm gonna get my diet sorted tomorrow and I will also take some photos tomorrow to give me motivation, and to let you guys know where I'm at.

Stats:

Age:21
Height: 5 foot 11
Weight: Somewhere around the 80kg mark
Bodyfat: I would say its around about the 18-20% mark

Goals: To get down to 12-13% bodyfat. I know this is a long shot, but I believe if you give yourself harder targets you push yourself more. I'm looking to get down to 15% (hopefully less) by christmas. Even if I don't do it but I get somewhere around there I know I've done well, but as I say I want to push myself.

Update to follow tomorrow dinner time-ish!!

XJPX

routine needs rejigging around mate, too much overlap of the same muscles beingworked on consecutive days: if ur doing 3 days a week do day1: chest/shoulders/tris day2: back/rear delts/biceps day3:legs 3 exercises per large bodypart, 2 per small, 2-3 working sets per exercise, stik to compound movements for 80percent of the routine

jonnas

cheers mate, i will look to do that. have a play about with it later on as im at work now.

well then, this morning i woke up at 6.00 am, which is pretty early for me! went on a run for half an hour, don't know how far it was or anything but it was rather cold!!

can't make the gym 2nite, something has popped up and i need to get that sorted. so going to have to do 2x the work next time im in ;) but i done some cardio today so that makes up for it.

think ive decided im going on a keto diet, going to get that sorted a bit later on. anyone got any ideas for it or know of a good one?

jonnas

well last night didnt go to plan. i fell asleep as soon as i got home from work. and didnt wake up till 10 oclock. went on a run for half an hour and then done some work at home with what i could.

pull ups 3x12
press ups 3x12
planks 3x1 minute
sit ups 5x12

and that was about it.

working tonight again, so not going to be able to do anything. cant wait to get in the gym on saturday. i've missed it lol

jonnas

gutted. ive now got a pilonidal sinus (sp?) so i cant do nothing until they operate on it. i'll come bk and start this again once i start training again!