GALTS TRAINING LOG - UK-Muscle Body Building Community

Galtonator · 08-04-2008, 08:43 PM

I have been on this forum long enough without posting a training log so here goes.

So at the moment im 5ft 4 80kg not sure on body fat however the plan is to reduce body fat whilst maintaining muscle.

Diet wise im eating

6 am 10g of glutamine

7am 50g of whey and 40g of oats with 1 teaspoon of low sugar jam mixed in or honey

10am 40g (dry weight) basmati rice or half a sweet spud mashed with olive oil, 130g of chicken (nandos peri peri) and large hanfull of salad, 1 apple

12.30pm same as 10am, but with 2 small clementines

3pm half serving of mp gainer with 1 scoop of whey added

6-30pm 150g chicken breast or steak with half a sweet spud baked as chips with veg. This changes daily but is always about the same macros 40g of carbs and 40g protein cooked in olive oil spray

9.15 1 heaped tea spoon natty pb with 50g whey

9.30bed

Supps used are. Multi vit, 2g vit c, b- complex, green tea, glucosoamine, epa fish oil 6g, pulse (pre workout), creapure (every day)

Training days have a pwo shake added at 6.30 of 25g whey and 50g dextrose. This means the 6.30meal is 1 hour later but the rest stays the same.
Glutamine is also taken 10g pre workout and 10g during workout.
I have basically based my diet on Ian Duckets diet and hopefully i should be doing well as the fat is dropping already as im 2 weeks into the diet.

Cardio is done for 35 mins 3 times a week after weights and on a Monday night after work.

Galtonator · 08-04-2008, 08:43 PM

SHOULDERS , TRIS AND TRAPS

3 warm ups sets followed by
standing d/b laterals 15kg x 8kg ds 12.5kg x3

smith front press 60kg x 10 rp 2

rear laterals lying face down on bench 10k x 12

3 warm ups followed by
pushdowns with ez type bar 68 kg (150lb) x8

inc ez bar tri extensions 40kg x 12

seated ez bar shrug holding bar under legs 90kg x 15

This wasn't at 100 % as my shoulder still isnt 100% after the massive knots i had a couple of weeks ago and i have a touch of man flu :?

35 mins of cardio followed this workou on the recline bike (25 mins) and a walk at 5 incline and 5mph.

Tea tonight was 130kg chicken breast with 30g of rice with a curry sauce made with 3 teaspoons curry paste 1 tin of tomms and some water This sauce was shared between me and Jan who cooked it

Galtonator · 09-04-2008, 08:38 PM

CHEST AND BICEPS

3 WARM UP SETS

incine fly 30kg x 9

inc smith press 70kg x 8 rp 2

dips me+20kg = 100kg x 8

db preacher curls 12.5kg x 12 these really make the bis hurt like hell

ez bar cable curl 45.4kg (100lb) x 10

This cycle of training im really leaving my ego at the door and using good form.

Meal 5 tonight was 1 chicken breast 150g with a home made satay topping ( natty pb,lemon and soy) with 2ozof rice and stir fried veg (no sauce)

Galtonator · 11-04-2008, 06:31 PM

LEG DAY
I train legs at 1.30 as i finish work at 1 on 99% of Fridays

3warm ups
Standing calf raise 99kg x 9rp 1

seated ham curls
3 warm ups
59kg x 7 rp 2

Db sldl

Set 1 42.5kg x 12 set2 42.5kg x 15 ( didnt come all the way up to keep tension on hammies)

45 deg leg press

3 warm ups

set 1 250kg x 15 set 2 300kg x 10

front squats110k x 6 form not 100% but will get better

Galtonator · 15-04-2008, 08:08 PM

BACK

STIFF ARM PULL DOWNS
3 warm ups
40.8kg x 11

REVERSE PULLDOWNS
137.5lb machine doesn't list kg x 8 rp 3

EZ BAR ROWS

100KG X 9 RP3

DEADS
160KG X5

180KG X3

Back is now so pumped i can't put my arms down by my sides

MXD · 15-04-2008, 09:38 PM

Quote:

Originally Posted by Galtonator

SHOULDERS , TRIS AND TRAPS

3 warm ups sets followed by
standing d/b laterals 15kg x 8kg ds 12.5kg x3

smith front press 60kg x 10 rp 2

rear laterals lying face down on bench 10k x 12

3 warm ups followed by
pushdowns with ez type bar 68 kg (150lb) x8

inc ez bar tri extensions 40kg x 12

seated ez bar shrug holding bar under legs 90kg x 15

This wasn't at 100 % as my shoulder still isnt 100% after the massive knots i had a couple of weeks ago and i have a touch of man flu :?

35 mins of cardio followed this workou on the recline bike (25 mins) and a walk at 5 incline and 5mph.

Tea tonight was 130kg chicken breast with 30g of rice with a curry sauce made with 3 teaspoons curry paste 1 tin of tomms and some water This sauce was shared between me and Jan who cooked it

You fvcking animal!

Good stuff man keep it up.

Galtonator · 16-04-2008, 08:18 AM

Well what can i say training makes me hungry and i buy wholesale! lol

Galtonator · 16-04-2008, 08:54 PM

CHEST AND BIS
I know i have got a bit out of order but i made an error last week.

INCLINE DB FLY

3 warm ups

30kg x 10 RP3

INCLINE SMITH PRESS

80KG X 6 RP 2

DIPS
20KG X 8

DB PREACHER CURLS
15KG X10

STANDING EZ BAR CURLS

35KG X 10

Nice and pumped after this workout

35 mins of cardio done after every weights workout

Galtonator · 18-04-2008, 05:52 PM

LEGS

D/B LEG CURLS
3 warm ups
30kg x8 rp 3

STANDING 1 LEG CURL USING CABLE STATION

49.1KG X 8

CALF PRESS ON 4 DEG LEG PRESS
3 warm ups
200KG X 12 rp 2

Cybex pin leg press

176.5kg x 25

FREE BAR SQUAT

SET1
150KG X 8

SET2
170KG X 4
Pb on squats to day which im very happy with indeed

Galtonator · 22-04-2008, 08:34 PM

SHOULDERS, TRIS AND TRAPS

standing d/b laterals 17.5kg x 8 ds 12.5kg x3

smith front press 70kg x 5 rp 2 Felt really heavy but controlled

rear delt raise lying on bench 12.5kg x 12

behind the back cable lateral 4.5kg x 15 just wanted to pump the shoulder

tri pushdowns 68kg x 11

try extensions on slight incline 40kg x 12

seated ez bar shrug 110kg x12 these are getting a bit dangerous due to the bench so dumbells next time

All in all good workout and the 35 mins cardio was ok as there were some idiots to watch

Galtonator · 23-04-2008, 08:40 PM

BACK
stiff arm pull downs
45.4kg x 13

Reverse grip pulldowns
150lb x 8 rp 3 and some partials till full failure

oly bar row
105kg x 8 rp3

cable row machine cybex

86.2kg x 7 rp 3 also tried some 1 arm at a time but my back didnt like these so stopped

Cardio was 35 mins on cybex ark thingy

I will be upping the exercises a tad more in line with John Hodgson as i dont feel im fully hitting the muscle. Must be the 30g of glutamine a day :ugeek:

Galtonator · 25-04-2008, 06:23 PM

LEGS

Seated ham curls

59kg x 8 rp2

db sldl 45kg each hand

45kg x14 rest 1 min 45kg x 8 with legs together

standing calf raise

117kg x 6 ds 80kg x 4

cybex plate loaded leg press

300kg x 14 rp 2 rp3 10 secs in between rest pause

db lunges

20kg each hand x 8 these were horrible balance was buggered

front squats

100kg x 6 another exercise i hate might swap for smith squats to get a hack squat feeling

35 mins of cardio and abs then went to pick up inhalers and new specs

Galtonator · 29-04-2008, 08:34 PM

CHEST AND BIS

incline dumbell fly

32.5kg x 8

incline smiths press

80kg x 7 rp 2

dips

25kg dumbell x 8 rp2

pec dec

70lb x 8 really slow shoulders back chest up

db preachers

17.5kg x 6 rp 3
standing ez bar curls 50kg x 3 (to heavy) ds 30kg x 6

reverse curls 30kg x 9 rp 3

Cardio wise we went for a 2 hour walk on Sunday in the countryside with Jans sisters family. I went for my Monday night walk for 30 mins last night and tonight was 25 mins on the cybex ski machine and 10 mins walk 5mph with and 5% incline

Galtonator · 30-04-2008, 08:41 PM

SHOULDERS TRAPS AND TRIS

smiths front 70kg x 8 rp 1 and a negative

Standing laterals
15kg x 12 ds 10kg x 4

cable laterals with cable in front 9kg x 12 very strict

rear laterals on bench
15kg x 10

pushdowns

77.1kg x 8

lying tricep extension with ez bar

45kg x 8

overhead cable tri extension

40.8kg x 14 ds 31kg x4

db shrugs

45kg x 14 real squeeze at the top

25 mins cardio on bike and 10min walk 5% incline 5mph

Galtonator · 02-05-2008, 05:51 PM

LEGS
I feel really good today after yesterdays extra carbs

lying dumbell leg curls

30kg x 9 rp2

standing cable 1 legs curls

45.4 kg x 12

calf press on 45 deg leg press
250kg x 8 rp 2 rp 1

cybex pin leg press

185kg x20

free bar squat

160kg x 7 180kg x 3 i was helped re rack the bar but other wise all GALT

So a good sesh set a PB on squats by a mile so i will enjoy my well earned 3 day weeked

08-04-2008, 08:43 PM	#1 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	GALTS TRAINING LOG I have been on this forum long enough without posting a training log so here goes. So at the moment im 5ft 4 80kg not sure on body fat however the plan is to reduce body fat whilst maintaining muscle. Diet wise im eating 6 am 10g of glutamine 7am 50g of whey and 40g of oats with 1 teaspoon of low sugar jam mixed in or honey 10am 40g (dry weight) basmati rice or half a sweet spud mashed with olive oil, 130g of chicken (nandos peri peri) and large hanfull of salad, 1 apple 12.30pm same as 10am, but with 2 small clementines 3pm half serving of mp gainer with 1 scoop of whey added 6-30pm 150g chicken breast or steak with half a sweet spud baked as chips with veg. This changes daily but is always about the same macros 40g of carbs and 40g protein cooked in olive oil spray 9.15 1 heaped tea spoon natty pb with 50g whey 9.30bed Supps used are. Multi vit, 2g vit c, b- complex, green tea, glucosoamine, epa fish oil 6g, pulse (pre workout), creapure (every day) Training days have a pwo shake added at 6.30 of 25g whey and 50g dextrose. This means the 6.30meal is 1 hour later but the rest stays the same. Glutamine is also taken 10g pre workout and 10g during workout. I have basically based my diet on Ian Duckets diet and hopefully i should be doing well as the fat is dropping already as im 2 weeks into the diet. Cardio is done for 35 mins 3 times a week after weights and on a Monday night after work. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

08-04-2008, 08:43 PM	#2 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG SHOULDERS , TRIS AND TRAPS 3 warm ups sets followed by standing d/b laterals 15kg x 8kg ds 12.5kg x3 smith front press 60kg x 10 rp 2 rear laterals lying face down on bench 10k x 12 3 warm ups followed by pushdowns with ez type bar 68 kg (150lb) x8 inc ez bar tri extensions 40kg x 12 seated ez bar shrug holding bar under legs 90kg x 15 This wasn't at 100 % as my shoulder still isnt 100% after the massive knots i had a couple of weeks ago and i have a touch of man flu :? 35 mins of cardio followed this workou on the recline bike (25 mins) and a walk at 5 incline and 5mph. Tea tonight was 130kg chicken breast with 30g of rice with a curry sauce made with 3 teaspoons curry paste 1 tin of tomms and some water This sauce was shared between me and Jan who cooked it __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

09-04-2008, 08:38 PM	#3 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG CHEST AND BICEPS 3 WARM UP SETS incine fly 30kg x 9 inc smith press 70kg x 8 rp 2 dips me+20kg = 100kg x 8 db preacher curls 12.5kg x 12 these really make the bis hurt like hell ez bar cable curl 45.4kg (100lb) x 10 This cycle of training im really leaving my ego at the door and using good form. Meal 5 tonight was 1 chicken breast 150g with a home made satay topping ( natty pb,lemon and soy) with 2ozof rice and stir fried veg (no sauce) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

11-04-2008, 06:31 PM	#4 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG LEG DAY I train legs at 1.30 as i finish work at 1 on 99% of Fridays 3warm ups Standing calf raise 99kg x 9rp 1 seated ham curls 3 warm ups 59kg x 7 rp 2 Db sldl Set 1 42.5kg x 12 set2 42.5kg x 15 ( didnt come all the way up to keep tension on hammies) 45 deg leg press 3 warm ups set 1 250kg x 15 set 2 300kg x 10 front squats110k x 6 form not 100% but will get better __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

15-04-2008, 08:08 PM	#5 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG BACK STIFF ARM PULL DOWNS 3 warm ups 40.8kg x 11 REVERSE PULLDOWNS 137.5lb machine doesn't list kg x 8 rp 3 EZ BAR ROWS 100KG X 9 RP3 DEADS 160KG X5 180KG X3 Back is now so pumped i can't put my arms down by my sides __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

16-04-2008, 08:18 AM	#7 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG Well what can i say training makes me hungry and i buy wholesale! lol __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

16-04-2008, 08:54 PM	#8 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG CHEST AND BIS I know i have got a bit out of order but i made an error last week. INCLINE DB FLY 3 warm ups 30kg x 10 RP3 INCLINE SMITH PRESS 80KG X 6 RP 2 DIPS 20KG X 8 DB PREACHER CURLS 15KG X10 STANDING EZ BAR CURLS 35KG X 10 Nice and pumped after this workout 35 mins of cardio done after every weights workout __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

18-04-2008, 05:52 PM	#9 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG LEGS D/B LEG CURLS 3 warm ups 30kg x8 rp 3 STANDING 1 LEG CURL USING CABLE STATION 49.1KG X 8 CALF PRESS ON 4 DEG LEG PRESS 3 warm ups 200KG X 12 rp 2 Cybex pin leg press 176.5kg x 25 FREE BAR SQUAT SET1 150KG X 8 SET2 170KG X 4 Pb on squats to day which im very happy with indeed __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

22-04-2008, 08:34 PM	#10 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG SHOULDERS, TRIS AND TRAPS standing d/b laterals 17.5kg x 8 ds 12.5kg x3 smith front press 70kg x 5 rp 2 Felt really heavy but controlled rear delt raise lying on bench 12.5kg x 12 behind the back cable lateral 4.5kg x 15 just wanted to pump the shoulder tri pushdowns 68kg x 11 try extensions on slight incline 40kg x 12 seated ez bar shrug 110kg x12 these are getting a bit dangerous due to the bench so dumbells next time All in all good workout and the 35 mins cardio was ok as there were some idiots to watch __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

23-04-2008, 08:40 PM	#11 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG BACK stiff arm pull downs 45.4kg x 13 Reverse grip pulldowns 150lb x 8 rp 3 and some partials till full failure oly bar row 105kg x 8 rp3 cable row machine cybex 86.2kg x 7 rp 3 also tried some 1 arm at a time but my back didnt like these so stopped Cardio was 35 mins on cybex ark thingy I will be upping the exercises a tad more in line with John Hodgson as i dont feel im fully hitting the muscle. Must be the 30g of glutamine a day :ugeek: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

25-04-2008, 06:23 PM	#12 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG LEGS Seated ham curls 59kg x 8 rp2 db sldl 45kg each hand 45kg x14 rest 1 min 45kg x 8 with legs together standing calf raise 117kg x 6 ds 80kg x 4 cybex plate loaded leg press 300kg x 14 rp 2 rp3 10 secs in between rest pause db lunges 20kg each hand x 8 these were horrible balance was buggered front squats 100kg x 6 another exercise i hate might swap for smith squats to get a hack squat feeling 35 mins of cardio and abs then went to pick up inhalers and new specs __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

29-04-2008, 08:34 PM	#13 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG CHEST AND BIS incline dumbell fly 32.5kg x 8 incline smiths press 80kg x 7 rp 2 dips 25kg dumbell x 8 rp2 pec dec 70lb x 8 really slow shoulders back chest up db preachers 17.5kg x 6 rp 3 standing ez bar curls 50kg x 3 (to heavy) ds 30kg x 6 reverse curls 30kg x 9 rp 3 Cardio wise we went for a 2 hour walk on Sunday in the countryside with Jans sisters family. I went for my Monday night walk for 30 mins last night and tonight was 25 mins on the cybex ski machine and 10 mins walk 5mph with and 5% incline __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

30-04-2008, 08:41 PM	#14 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG SHOULDERS TRAPS AND TRIS smiths front 70kg x 8 rp 1 and a negative Standing laterals 15kg x 12 ds 10kg x 4 cable laterals with cable in front 9kg x 12 very strict rear laterals on bench 15kg x 10 pushdowns 77.1kg x 8 lying tricep extension with ez bar 45kg x 8 overhead cable tri extension 40.8kg x 14 ds 31kg x4 db shrugs 45kg x 14 real squeeze at the top 25 mins cardio on bike and 10min walk 5% incline 5mph __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

02-05-2008, 05:51 PM	#15 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: GALTS TRAINING LOG LEGS I feel really good today after yesterdays extra carbs lying dumbell leg curls 30kg x 9 rp2 standing cable 1 legs curls 45.4 kg x 12 calf press on 45 deg leg press 250kg x 8 rp 2 rp 1 cybex pin leg press 185kg x20 free bar squat 160kg x 7 180kg x 3 i was helped re rack the bar but other wise all GALT So a good sesh set a PB on squats by a mile so i will enjoy my well earned 3 day weeked __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

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