fozyspilgrims

Well this is my weight training journal; hopefully I will up date this once a week and see some progression. Any advice, hits and tips on my training or diet are very welcome.

Background

I am 30 years old and have been weight training now for 4 weeks, in 2004 I went up to 14 stone I have since lost weight and I am sitting around the 12 stone mark.

My Pictures







Stats

Height 5’10”
Weight 75.4 kgs
Arm Just under 14 inch
Waist 36 inch
Chest 39 inch

Previous Training

For the last month I have been training five days a week:

Monday Chest and Bi’s

Tuesday Back and Tri’s

Wednesday Shoulders

Thursday Chest and Bi’s

Friday Back and Tri’s

I do some crunches between sets, and there is no leg work due to a knee injury I picked up during the Great North Run.

Training program as of Monday

My new training will be a 3 day split mon, wed, fri as I know that I was over training.

Monday Chest and tri’s

Tuesday Rest

Wednesday Back and Bi’s

Thursday Rest

Friday Shoulders



Diet

For my first month I wasn’t eating particularly well and I wasn’t taking any supplements. This is my new diet I have been on for one week.

Meal 1 0720 75g of protein and one slice of peanut butter on wholemeal bread

Training 0815 - 0915

Meal 2 1000 75g of protein mixed with oats.

Meal 3 1200 Salad with either tuna or chicken

Meal 4 1400 Pasty

Meal 5 1730 75g of protein shake

Meal 6 1900 Meat and veg

Going by the rule of 1.5 grams of protein per pound of bodyweight my target is 250 grams of protein per day. I have found that I have felt bloated all week I am not used to eating all this in a day and my waist has backed this up by going from 35” to 36”. I am going to keep my eye on this and if it goes up any more then I shall reduce my intake.

What am I lifting?

Bench press 60kg

Bicep curl 30.5 kg

Shoulder press 15 kg db

My Aims

My goal is to build a muscled and fairly toned body and I would like to have big arms but that is something that can’t really be measured so I have set 2 goals, I know these are both in the same discipline but I am not going to concentrate on them, I am assuming that if I can achieve those goals then the rest of my body will grow in proportion.

My long term goal is to be able to bench press 100kg.

My short term goal is to be able to bench press my own body weight 75kgs

tom2006

75grams of protein in one sitting is a bit much imo also doesnt look like youe getting a great deal of carbs in there,also dont look like your getting alot of quality food is the 75grams u say from a shake? your new routeen looks ok shame you cant train them legs thou. good luck

MXMAD

Get a little help with your diet mate.

Post it up in the diet section.

New workout looks good but get your legs in there.

Good luck with your goals mate, il keep my eye on your journal

__________________

fozyspilgrims

Yeah the 75g is from a shake but i should of stated that its a 75 gram serving which is about 60 grams of protein. Reference the carbs i thought that i should be avoiding too much of them!

fozyspilgrims

I will put my diet in the diet section to get some advice thanks. Hopefully i will get my legs in after Christmas

fozyspilgrims

Didn't have a great week, my Monday and Wednesday sessions had to be cut short and i ended up only doing chest on Monday no tri's and just bi's on Wednesday no back, was a bit frustrating. But i did do 30 minutes on the bike Tuesday and Thursday.

My weight has been flutuating this week been up and down from my usual 75.4kg but i don't believe that my waist has changed. I have been writing a new training program this week i will post it when it is finished.

fozyspilgrims

Chuffed today that i managed to do 10 reps of 60kg bench press this morning my next 2 sets were only 6 reps though, hopefully i will be adding weight soon.:lift:

fozyspilgrims

Slightly updated diet

Meal 1 0720 60g of protein and two boiled eggs on one slice of wholemeal toast on a training day and on a non training day i swap the eggs for peanut butter.

Training 0815 - 0915

Meal 2 1000 60g of protein and oats and a banana

Meal 3 1200 Salad with either tuna or chicken

Meal 4 1400 Pasta and tuna

Meal 5 1730 Normal heathly meal usually fish veg and mash or meat veg and mash

Meal 6 1900 60g of protein with milk before bed.


On weekends i relax the diet but i still try and eat good foods, i cut the shakes until sunday night so i am ready for Monday morning. I usually have lots of egg and tuna.

fozyspilgrims

My Current training program:

Monday Chest and Tri's

Bench Press 3 x 10 60kg

Incline Press 3 x 10 50kg

Machine Fly's 3 x 10 49kg

Lying tricep extension 12.5kg

Rope Pull downs 40kg

Ab Crunches

Tuesday Rest/Cardio

Wednesday Back and Bi's

Pull ups 3 x 5

Standing ez bar curl 3 x 10 30kg

Precher Curl 3 x 10 17.5kg

Lat pull downs 3 x 10 63kg

Seated cable row 3 x 10 49 kg

Dumbbell row 3 x 10 25kg

Ab Crunches

Thursday Rest/Cardio

Friday Shoulders

Seated overhead dumbbell press 3 x 10 15kg

Dumbbell front raise 3 x 10 12.5kg

Barbell upright row 27.5kg

Ab Crunches

fozyspilgrims

My weight is still 75.4kgs. Lost tape measure so i haven't got any other stats.

fozyspilgrims

Wednesday Back and Bi's

Pull ups 3 x 5/7,6,5

Standing ez bar curl 3 x 10 30kg/30.5kg

Precher Curl 3 x 10 17.5kg/25.5kg

Lat pull downs 3 x 10 63kg

Seated cable row 3 x 10 49 kg

Dumbbell row 3 x 10 25kg

Ab Crunches

fozyspilgrims

Did better on the pull ups this week and added 2.5kg to the precher curl and i have added the bar weight which was missing hence the big jump. And due to the change in order (ie bi's before back) my grip was starting to let me down at the end of the session when i was db rowing. Might change back or bring in grip exercises.

fozyspilgrims

Friday Shoulders

Seated overhead dumbbell press 3 x 10 15kg

Dumbbell front raise 3 x 10 12.5kg

Barbell upright row 27.5kg/30kg

Ab Crunches

Chris4Pez

Meal 1 0720 60g of protein and two boiled eggs on one slice of wholemeal toast on a training day and on a non training day i swap the eggs for peanut butter. (Here i would personally go for something like oats or scrambled eggs something like 2whole eggs and 6 egg whites etc)

Training 0815 - 0915

Meal 2 1000 60g of protein and oats and a banana (here you want fast digesting carbs to replace the ones lost during training within your "open window" e.g jacket potato with tuna, or white pasta, or couscous or something like that)

Meal 3 1200 Salad with either tuna or chicken

Meal 4 1400 Pasta and tuna (make sure the pasta is wholemeal here or if you don't have pasta have brown rice)

Meal 5 1730 Normal heathly meal usually fish veg and mash or meat veg and mash (try to not go longer than 3 hours without food especially protein if you can) (also if you can try not to have mash here and if you do have it have sweet potato instead of normal potato)

Meal 6 1900 60g of protein with milk before bed. (you can also try having low fat cottage cheese here which i slow digesting protein, or casein protein which also has slow digesting properties)

The reason i have changed the diet in this way is IMHO it stops your body from having unnecessary insulin spikes and also controls body fat due to the GI of the different listed foods!

Chris4Pez

TBH as well m8 i would try and get in more compound movements like dead lifts for back etc also you said in your earlier posts that you cut one or two of your training session short i think it was the back session with bi's where you trained just your bi's, just for future reference just in-case it happens again in this case i wouldn't have trained only bi's as this is the smaller of the muscles and if/when you train back you are also training bi's as a secondary muscle so if you have to choose again between either bi's or back go for back ever time!!!!!!!!