JawD

Ok. Time to get a journal started. Hope its ok to stick this in this forum. Basically Ive been training again since around the end of last October. But, Im now nursing a bust shoulder so Ive missed a day this week and its ****ing me off to be blunt. Went Tuesday and that was ok, woke up on Wed morning feeling like Id been shot in the arm. I "think" I done it in my sleep, maybe slept on it funny. Its Friday now and still hurts like hell when I lift my arm up forwards or to the side.

Anyway, saturday is my legs & shoudlers day so at the moment I'm thinking of going and just doing legs/abs as normal and missing shoulders this week. End with 10mins HIIT. We'll see.

So, me, I'm 36 and I have two aims. Grow and shrink. Simple eh. :crazy: Ok then, at some point in the last 10 years someone stitched an extra stomach onto me. Swines. Now I need to get rid. My first son was born in September and thats kinda kick started me off again and Im loving it. I realise I cant grow much while trying to get that gut off but am happy with my progress so far. I'm 5'11" and now 15st. I lost half a stone pretty quick and now seem to have stuck where I am. I "think" Im maybe burning fat off and gaining some muscle and so staying a similar weight, Im not sure. Im not overly concerned with weight, I usually judge visually and with the tape. I just need to see that damn gut shrinking.

Anyway, Ill not go onto detail here, Ill leave that for as I go. But for now:

Training

3 Day split with 1 day cardio. I keep it a bit flexible due to work but also so that I dont give myself an excuse to miss a day. Also I train midweek from around 6:30AM to 7:45AM. If I have time, I end my midweek lifting sessions with 10mins HIIT.

Mon or Tue - Back & Tri's
Tue or Wed - 30 min Cardio
Thu or Fri - Chest & Bi's
Sat or Sun - Legs, Abs & Shoulders


Food & Suppliments

Each day starts the same no matter what. Bowl porridge made with skimmed milk. Microwaved for 1m 40s. Quick n easy. Yum. While thats heating up I have half a glass of fresh orange with creatine and Alcar in it. After I eat my oats, I have some protein powder mixed with water. This is all around 6-6:15AM.

If Ive been training, then afterwards I have micro-whey protein mixed with WMS.

Around 10.30 at work I usually have a couple of slices of chicken breast and a banana. I also have this around 3pm. Usually a handful of cashew nuts also.

Lunch during the week is one of Tuna & Jacket potatoe, home made Tuna salad in a bowl, salmon salad in bowl, chicken tortilla wrap (if Im out and about).

Tea's around 6pm usually a chicken or mince based dish. Usually with salad or veg. I dont eat potatoe at night and have very little rice or past if its that kinda dish.

9pm snack usually some cashew nuts, spoon full of peanut butter, one weetabix with skimmed milk (yeah I know), or similar.

Before bed I have protein shake with skimmed milk.

Im typically drinking 2L of water a day but Im trying to step that up.


So thats me. Its the weekend almost so I'll see how my shoulder is tomorrow but Ill be training one way or another.

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ParaManiac

Best of luck with your goals Jaw.

Dont rush the injury! just hammer your legs instead.

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JawD

Thanks Para. Its still no good this morning so going to go with my legs/abs plan later. Maybe do tri's as well as I missed them the other day.

Bit tired like, I get up for the bairn on a friday and sat to give the wife a rest and at the min he is back to wanted a feed at 2am and 6am. Nice huh. So now as I sit here eating oats and browsing the net, I can hear him kicking the Zzzz again. Little sod

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JawD

Sat 26/01/08

Food

7am - Oats + skimmed milk
8am - Small glass OJ with Alcar + Creatine
9.30am - Whey Protein + Water
10:30am - == Gym ==
12:00 - PWO - WMS+Micro.Protein
1.00 Shredded spicy beef tortilla wrap

*Edit later at end of day*

Gym

Ok, due to bust shoulder Im doing legs, abs (normal) and adding tri's that I missed misweek.

Leg Press
1 x 10 x 75kg
1 x 10 x 105kg
1 x 10 x 145kg
1 x 9 x 145kg

These seriously zap my energy and make my head nearly explode...

Calf Press
1 x 10 x 55kg
1 x 10 x 85kg
1 x 12 x 105kg
1 x 10 x 105kg

Nice n slow is the way here, went well


Stiff Leg Dumbell Deadlift
1 x 10 x 12kg (ea)
1 x 10 x 18kg (ea)
1 x 10 x 24kg (ea)
1 x 9 x 24kg (ea)

Ok, couple of things here. The last rep failed more due to my weak forearms than my legs. thats irritating. Also, Im not sure my form is good here. Need to look into this.

Id usually alternate between squats (DB or BB) and the leg press. Was busy today so was easier to get on the press. I dont like waiting around so I have alternatives to each routine. Think I might add lunges in here. Another that zaps me but hey.

Tricep Cable Pushdown
1 x 10 x 13kg
1 x 10 x 18kg
1 x 10 x 23kg
1 x 10 x 23kg
I just love these

Lever Tricep Dip
1 x 10 x 75
1 x 9 x 85

Usually just get away with 2 sets at 75 here but I think I had more left in there due to not working the Tri's today, usually do them after chest.

Vertical Leg Raises
2 x 15

Crunch
2 x 20

HIIT

Ok, this is how I tend to do this (either on treadmill, cross or rower). Though on cardio days I usually do 35mins steady cardio over 4 things. (5+10+10+10)

0-1min - 6mph Walk
1-2min - 7mph jog
2-3min - 10mph run
3-4min - 7mph jog
4-5min - 10mph run
5-6min - 7mph jog
6-7min - 10mph run
7-8min - 7mph jog
8-9min - 10mph run
9-10min - 7mph jog

So thats it today. Feel much better for going. Least my shoulder hasnt ruled me out all together yet. Monday is next so Ill see how it is then. It felt a bit better I thought after the deadlifts stretched them, but on getting home Im still getting the shooting pain. Would you believe it, a damn sleep injury.....

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JawD

Monday 28/1/08

Now thats more like it. Up at 6am, usual routine and at the gym for 6.30am. Had a good session today.

Back & Bi's

Lever front pull down
1 x 10 x 35
1 x 10 x 45
1 x 10 x 65 (70kg next time)
1 x 14 x 65 (70kg next time)

Cable Rows
1 x 10 x 18
1 x 10 x 28
1 x 10 x 38 (inc next time)
1 x 10 x 38 (inc next time)
This is using on side and two small grips, I may change this to using both sides and the bar.


DB Bent Over Row
1 x 10 x 14
1 x 10 x 20
1 x 10 x 26
1 x 10 x 26

Shrugs (DB)
1 x 10 x 22
1 x 10 x 28
1 x 10 x 28

Standing Alt DB Curls

1 x 10 x 10
1 x 10 x 8

Dont do much with Bi's as the benefit from much of the other things I do

10 min HIIT using Crosstrainer.

Good day. Need to get pull ups in there but Ill wait until Im happy with my shoulder. It feels much better now, still a small twinge but definately better.

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JawD

Wed 30/01/08

Cardio day today. I also want to run a check on my food intake to see where Im at. I dont count what I eat every day, but usually check once in a while incase I start to drift off.

Cardio

7am - 10min Stepper, 10min Treadmill, 10min Cross

Food

6am - Oats P12 C37 F4
6am - Protein Shake - P27 C3 F2
6am - Creatine & Alcar (in warm water as I ran out of OJ - that will teach me :puke:

8am - handful fruit/nut/seed mix - P3 C7 F 10

10am - 100g Chicken Breast (+basil/tomato) P24 C1.0 F2
10am - Banana P1 C27 F0.5

12pm - A MW Salad Tub inc:
- 1 Beetroot, Cherry toms, Carrot, Greenbeans, Spinach, Coleslaw, cucumber, spicy cabbage, Tin Tuna P40.0 C20 F4.0

3pm - 100g Chicken Breast (+basil/tomato) P24 C1.0 F2
3pm - Apple P0 C21 F0.5

6pm - 1 slice fruit bread (dry) P2 C18 F1
6.30pm - 2 Chicken Breast with honey& mustard P65 C20 F13 (hmm, should have looked before buying, thats 20g sugar right in there)
6.30pm - 1 Frozen Veg pack P4 C10 F1


Total so far: P202 C165 F40 - 1824 Kcal




Ill also add here that Facebook is really doing my head in!

* I'll edit this as the day goes on...

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JawD

Thu 31/1/08

Chest n Tri's today. Had to press snooze once to get up Got to the gym around 6:45am. Usual Oats/Supps start.

Also, bought an ipod nano at the weekend as I was sick of the music in the gym. This helped me loads. Mainly to focus and not get distracted. More Metallica, AAF, Nirvana and less Britney and other crap.

Training

Incline DB Press
1 x 10 x 12kg
1 x 10 x 20kg
1 x 10 x 26kg
1 x 7 x 26kg

Quite pleased here as Id stepped up the weight. Shoulder felt fine bar a teeny tweak when getting into position.

DB Pullover
1 x 12 x 22kg
1 x 12 x 22kg

Need to up this next week

DB Fly
1 x 10 x 16kg
1 x 10 x 16kg

All felt good, right weight, had to squeeze those that few reps in.

Assisted Dips
1 x 10 x 33kg
1 x 8 x 33kg

Was well pleased with these. Might not seem much to many here with that assist, but Ive been struggling with these for a while. Adding a bit more weight and I reckon Ive nailed it. Think I was trying to much too soon here with less assist. Shoulder and wrists were fine (had injuries with both recently). Another motivation to loose that damn gut, so I can drop the assist weight as at the moment thats what its countering! ;) Loose the gut = improve your dips

Cable Pushdown
1 x 10 x 13kg
1 x 10 x 18kg
1 x 8 x 23kg
1 x 10 x 23kg

Much harder than usual here, those 23's were a killer. But Im putting that down to the dips so I dont mind.

Bent over tricep ext
1 x 10 x 13kg
1 x 10 x 16kg

Though Id throw these in as I felt I had a little left in me.

Finished with 10min HIIT (cross trainer)

yup, pleased today

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JawD

Sat 02/02/08

Makedoday today. I call it that as the gym is annoyingly busy on a Sat morning and I dont like waiting around. So as Im warming up I might grab an 8 or a 12kg rather than a 10kg for example.

Legs, Shoulders & Abs

Ok, tweaking my leg routine today as while Ive been happy with it, I was doing leg presses and not squats. Ive also added lunges in as I didnt feel I was doing enough. I love lunges, they burn like hell and get my heart pumping like its gonna explode Anyway, Im having some issues with the squats etc so Ive posted that here.

Smith Squats
1 x 40kg x 10
1 x 60kg x 10
1 x 70kg x 8
1 x 70kg x 8
Not happy at all with these. Didnt feel my form was right, didnt feel like I could concentrate on pushing through the movement as I was thinking more about my aching neck etc. *sigh*

Smith Deadlift
1 x 20kg x 10
1 x 40kg x 10
1 x 60kg x 10
1 x 80kg x 10
Happy that I think Im putting more onto it than if I use DBs, though form will need to be tweaked and I found my hands were slipping a bit.

Calf Press
1 x 55kg x 14
1 x 85kg x 14
1 x 105kg x 14
1 x 105kg x 14
Not real issues here. Just need to remember to keep it slow and go through the full movement down and up. Not going to increase the weight yet until Im satisfied with my form in each rep.

Lunges
1 x 14kg x 10
1 x 14kg x 10
I love these bad boys Just added them back in and heck do they get my heart pumping.

DB Shoulder Press
1 x 8kg x 10
1 x 12kg x 10
1 x 18kg x 9
1 x 18kg x 6
Not bad, didnt get the right warmup as couldnt find the 14kg weight... Prob not made a big difference other than psychologically. Done one rep better in first set at 18 but one less in second set. Also doing these standing up where I think Id maybe be better using a bench.

DB Bent over row
1 x 14kg x 10
1 x 14kg x 10
Usually fine, dunno, form felt weird. Need to check this before next time. Also, use 16's next week.

DB Lat raise
1 x 10kg x 12
1 x 10kg x 10
Used 12kg last week but they were being used, so I used 10kg rather than wait. Not that I could reach 14 reps like..

Finished off with

Leg raises 2 x 15
Crunch 2 x 20

Overall not a bad workout. Felt wrecked at the end of it but I need to sort those squats out or tweak the leg routine in general.

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JawD

Hmmm. Ive been running this routine now since late Oct. So its around 12-14 weeks and I had a week off about a month back. I'm toying with the idea of changing things around for the next 12 or so.

At the moment I basically do 8-10 reps but if I can get to 14 I step up the weight. Usually doing 2 working sets. Well, Im now thinking of dropping that to 4-6 reps per set and upping the weight when I can hit 6. (some muscles Id do 6-8). Though Id likely do 3 working sets. Im going to give this some thought today and I'll maybe stick this new routine here.

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JawD

Right'o here we go. New routine time. I generally change every 10-12 weeks. Which is now. The next two weeks will be getting the weights right and then 10 weeks of training including 1 week off (so 9 working weeks really).

Monday 04/02/08

Back & Tri's

* Warm up *
Pull Downs
85kg x 4
80kg x 6
82kg x 6 - Not bad, prob start with 82 next week.

Assisted Pull Ups
19kg x 6
19kg x 6 - Will drop the assist to next one down next week

Cable Row
* Warm Up *
43kg x 6
43kg x 6 - this is using small bar on one side, going to change to using bigger bar over two sides (so lifting 2 lots of plates not one). Also use bar not rope (as I done today). Feel like I can do alot more here if set up better.

Back Extension
135kg x 6
135kg x 6 (rubbish machine, swap this for plate weight next week) Was sure my legs were giving me assist.

Smith Shrugs
* Warm Up *
70kg x 8
70kg x 8 - Fine here, just need to up the weight a bit

Alt DB Curl
16kg x 5
16kg x 5 - Fine here. Right arm is ready to go on but left cant.

Cable Curl
13kg x 5
13kg x 5 - As above

8 min HIIT (Cross trainer) 8 min as I was a bit late to the gym.

Overall not bad. More warm up sets than usual. The routine is based on the MaxOT routine for those who know it. Went well though a few more tweaks to do to get weights right.

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JawD

Tue 5/02/08

Cardio day.

Felt a bit off colour this morning. Dunno. Anyway, got through it.

10 min Cross Trainer
10 min Treadmill
10 min Row

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JawD

Just a quick note. Measured a few things today. Lol, hang on, just no ok! One of my main first targets is to reduce that damn belly. THAT is my motivation right there. Anyway, might not seem much but its down 2" relaxed. Thats from 42" to 40". Going to check it again in the morning just for the time of day thing (not sure of my timing when first measured). My last measure was early December. If its the same tomorrow Ill be happy.

Just nice to see the progress. My wife tells me she can tell the difference so thats a good thing! My bf% is pretty good around the rest of my body, its just that damn gut. Still, no one to blame but me there like. Anyway, heading in the right direction. Just want it to crack on so I can get on with bulking up a bit!

I seem to have settled around 15 stone at the moment (5'11") but Im not that concerned about weight.

1. Reduce that gut. Alot.
2. Once 1 is more acceptable, start to bulk sensibly

Training again tomorrow after todays off day (was up at 5am to drive down to Manchester and back up here tonight).

Edit : and I must find me a new avatar, that ones doing my head in

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JawD

Thu 07/02/08

Forgot to measure this morning. Too early to be remembering stuff

Gym at 6:30am.

Include DB Press
*Warm up* (14x12, 14x10, 20x6, 24x2)
28 x 6
28 x 6
28 x 6

Fine here. Angle on bench is around 25'

Smith Flat Bench Press
60x5
60x4
60x5

Smith was busy at first so done DBs first, next week I think Ill wait so I can do these first. I reckon I should be able to do 70kg reps that way and then see how the DBs go.

Assisted Dips
19x6
12x6

Good stuff. Next week I'll be trying these unassisted. As soon as I can do that I'll then by aiming for 3x6 unassisted dips. Initial goal.

Skullcrushers
*Warmup*
30x6
30x6

Tricep Cable Pushdowns
28x6
28x5

Not bad, again will swap these around next time. So cable first. Also, using rope here and would be better with straight bar I reckon.

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JawD

Friday 8/2/08

Had a fantastic lie in today. Was in bed and asleep by 10pm last night and got up for 7am. Anyway, felt that I hadnt done any (or hardly any) cardio this week and I know I need to push myself to do more if I want to burn this gut away.

Was in a little earlier than norm so went for a run. Went around the local park which is quite hilly. All in all at a gentle pace I was out around 25-30min so think its just right at that pace for what I want. Going to try and do this a couple of times a week on top of my cardio day at the gym and my couple of HIIT bursts after lifting.

Only real downside is timing of it, I know this would be better before breakfast. But, in from work before tea is better than not going at all I reckon.

Gym again tomorrow, good thing its legs day and Im looking forward to trying to get those squats sorted. down side is saturdays are always busy at the gym. grrr.

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JawD

Sat 9/2/08

Good day today. Legs, Shoulders n Abs. Had a cracking leg day and had a much better squat compared to last week. thing I sorted my form issue by moving my feet further forward. also helped doing a decent warm up for this (12 @ 50%, 10@50%, 6@75%, 2@85%, 2@ 90%)

Smith Squats - See above
Warmup
90x6
90x6
90x4

Leg Press - Fine. Apart from my first push where I think I grunted loudly much to the surprise of the woman opposite
150x5
150x4

Calf Press - Fine, though need to up the weight and I might add another set
125x8
125x8

DB Lunges - Fine - really zap me these but I love em.
18x6
18x8


DB Press - Hmm, might drop back to 18 to correct form. Felt I was wobbling somewhat.
20x5
20x4
20x4

DB Side Laterals -
14x6
14x7

DB Rear Delt Row - Need to up weight.
18x8
18x8

Going to review my shoulder routine. Not happy with it really. Press is fine but think I should get something else in here. Upright rows maybe? Or add some cable routine.

Leg Raises - 2 sets 15
Crunches - 2 sets 20, time to add weight to these next week

Also might start adding Cable Crunches.

That was it. Happy with the legs now but need to lookat the shoulder routine and start adding some weight to the abs.

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