MattP's Journal. aka The Ramblings of an Idiot.

Had my stats done on Wednesday so thought it's about time I started a journal on here to track my progress, or lack of, from this point on.

Age:38
Weight: 190lbs
Height: 5' 7"
BF: 24.3%
Lean Muscle: 145lbs
 
My goal is to get rid of the copious amounts of excess fat and hopefully increase muscle.  I will attempt to log all training in here, together with some idea of my diet.
 
Training is 5 days a week and limited to roughly half an hour per day during my lunch break. 

I was told when I had my stats done that my muscle was very flat and I needed more carbs to sort this out - shooting for 6 meals per day with 35g protein and 60g carbs in each.  This is a scary amount of carbs for me as I've always considered them to be the thing keeping me podgy BUT I'm listening to what I've been told and will see how things progress from here.
 
I'm a bit too shy to post up piccies yet but I'm sure they'll come in time.  I look forward to any input/encouragement/telling off from you lot as and when required and thanks to anyone that's reading this. 

Cheers,
Matt. 

Good luck with your journal....

13:00 BACK & TRI's
  
Lat Pulldown
10 reps 6 plates
10 reps 7 plates
10 reps 8 plates
10 reps 9 plates
7 reps 10 plates
 
Tricep Extension Machine
10 reps 5 plates
10 reps 6 plates
10 reps 7 plates
3 reps(!) 8 plates
 
Incline Row
10 reps 20kg
10 reps 30kg
10 reps 35kg
 
Tri Pushdown
10 reps 8 plates
10 reps 10 plates
10 reps 12 plates
3 reps 15 plates (full stack)
 
Done.
 
FOOD (Cals/Pro/Carb/Fat)
 
06:30 Meal#1
Cereal & Casein Shake - 483, 33.5, 57.3, 9.4
 
09:00 Meal#2
Wholemeal Bagel, Tuna & Oatcakes - 521, 47.1, 57.4, 9.9
 
11:30 Meal#3
Chicken & Rice - 438, 34.9, 61.7, 5.4
 
12:30 Pre-Workout
Weird Organic Energy Drink - 86, 0.3, 21.5, 0.3 (won't be having again)
 
13:30 Post-Workout
Whey Protein - 151, 24.5, 5.0, 2.7
 
14:00 Meal#4
Chicken & Rice - 438, 34.9, 61.7, 5.4
 
16:30 Meal#5
Wholemeal Bagel, Tuna & Oatcakes - 521, 47.1, 57.4, 9.9
 
19:00 Meal#6
Pork and Sweet Potato - 450, 26.2, 35.9, 19.8
 
21:30 Bed
USN Protein Dessert - 267, 27.2, 1.9, 0.8
 

Crappy day really, very disorganised but here goes... 
 
13:00 CARDIO

Treadmill (Life Fitness Jobby)

Duration: 30mins
Speed: 6.7
Incline: 15 (Max.)
 
Done.
 
FOOD (Cals/Pro/Carb/Fat)
 
06:30 Meal#1
Cereal & Casein Shake - 509, 31.7, 54.3, 14.6 (Includes whole milk cos I ran out of skimmed - duh!) 
 
09:00 Meal#2 
Wholemeal Pasta with Chicken & Mushrooms - 470, 36.7, 59.3, 9.2 
 
11:30 Meal#3 
Pork, Sweet Potato & Ricecakes - 557, 28.6, 55.8, 20.5 
 
12:30 Pre-Workout 
Nowt 
 
13:30 Post-Workout 
RTD Shake - 421, 53.0, 50.0, 1.0
 
Some divvy (me) forgot to put his protein in his bag so bought one of those MultiPower RTD thingies at the gym - kind of made my next meal OTT but better than nowt I suppose
 
14:30 Meal#4 (half four later than planned)
Pork (spot the left overs) and simple carbs (in the form of a jam butty due to diminishing storecupboard ingredients) - 643, 32.3, 61.4, 28.6
 
16:30 Meal#5
Wholemeal Pasta with Chicken & Mushrooms - 470, 36.7, 59.3, 9.2 
 
20:00 Meal#6
Salmon and Rice - 400, 25.3, 47.6, 12.2
 
Thankfully, the grocery delivery should have turned up today so I might be a bit more organised tomorrow - food will probably include chicken...and rice.

Well, meal 6 was a bit late (edited above) due the intervention of small people not going to bed when they're meant to!  Tomorrow will now mainly include wholemeal bagels and tuna as I haven't had time to do anything resembling cooking.
 
Chest and biceps too - looking forward to that 

People should strike more often - I practically had the road to myself driving to work today!  Doesn't stop the job being hectic when you get there but getting out to the gym helps out in more ways than just the obvious health/strength thing - it helps break the day up mentally as well and gets the stress out of my system. 
  
13:00 CHEST & BI's
 
CHEST

Seated Chest Press 

10x10plates
10x12plates
4x15plates (wimp) then 6x12plates to finish the set
 
Hammer Strength Wide Chest
 
10x20kg per side
10x30kg per side
10x35kg per side
 
Pec Deck Fly Thing (not good with names)
 
10x45kg
10x52.5kg
10x60kg
5x67.5kg
 
BI's (All on Paramount Bi Curl Machine)*


* I think these weights are in lbs looking at the size of the plates?


With rope
 
10x35
10x40
4x45
 
Single arm
 
3 sets of 10x20 per arm
 
Both arms
 
Just 5x50 to finish, then run out of time.

Done. 
  
FOOD (Cals/Pro/Carb/Fat) 
  
06:30 Meal#1 
Cereal & Casein Shake - 466, 31.8, 54.8, 9.3  
  
09:30 Meal#2  
Wholemeal Bagel, Tuna & Oatcakes - 430, 34.3, 54.5, 6.9 
  
11:30 Meal#3  
Wholemeal Bagel, Tuna & Oatcakes - 430, 34.3, 54.5, 6.9  
  
12:30 Pre-Workout  
Nowt  
  
13:30 Post-Workout  
Whey protein - 302, 49.0, 10.0, 5.4 
  
14:00 Meal#4 
Marmite & White Bread - 434, 17.5, 61.0, 12.3 
  
16:30 Meal#5 
Wholemeal Bagel, Tuna & Oatcakes - 430, 34.3, 54.5, 6.9  
  
19:00 Meal#6 
Sirloin & Sweet Potato Chips - 607, 43.8, 52.3, 24.5 
  
Wifey had kindly ordered me some mild chilli flavoured wholegrain ricecakes which I have been, erm, testing all day and they made a nice change from my usual salt & vinegar variety.  Highly recommended if you fancy a different flavour polystyrene snack!
 
Tomorrow is legs day and I can't wait to get stuck in.

Getting nice little aches from my chest and bi's on and off this afternoon.
 
Done legs today - my favourite training day 
 
Leg Press
10x160kg
10x200kg
10x240kg
 
Hip Adductor Machine
3sets 10x95kg (struggling towards the end)
 
Seated Calf Raises
2sets 5x40kg (was supposed to be 1 set of 10 but my left calf wasn't very happy with this)
2sets 10x30kg (left calf ready to explode by the end of that)
 
Single Leg Ham Curls
10x15kg each leg
10x17.5kg each leg
5x20kg right leg (which then died)
10x20kg left leg
 
Done.
 
Don't have my food macros for today as I've left the spreadsheet at work but it started with a huge 800cal(ish) breakfast and followed with chicken & rice or sweet potato throughout the day.  Tuna and yet more rice this evening.

A quick session on Friday.
 
SHOULDERS & TRAPS
 
Rear Delt Fly
2 sets 10x37.5kg
1set 10x45kg
 
Shoulder Shrugs (on Hack Squat Machine)
3 sets 10x150kg
 
Shoulder Press Machine
10x5 plates
10x6plates
10x7plates
 
Iso Lateral Raise Machine
10x10kg per side
10x15kg per side
10x20kg per side
 
Done.
 
Food was mainly venison and rice (plus protein shake and one of the wifes fairy cakes after training!).  Evening went downhill with pizza and wine, although my guts certainly didn't thank me for it this morning - I spent plenty of it in the loo!
 
No training at weekends.  Today Latics were at home (and soundly beaten by Arsenal) so my "diet" has included a steak pie and lager amongst others.  So, basically, my food has turned to crap since the working week ended. 

Diet back on track Sunday after my crappy Saturday, all ready for the week ahead. 
 
13:00 CHEST & BI's
 
CHEST

Seated Chest Press 

10x10plates 
4x15plates then 6x13plates
10x12plates
10x10plates
 
Hammer Strength Wide Chest 
 
20x20kg per side
2 sets 10x35kg per side
20x20kg per side
 
Pec Deck Fly 
 
10x45kg
10x52.5kg
10x60kg
7x67.5kg
 
BI's
 
(The following all on Paramount Bi Curl Machine)

With rope
 
10x40
10x45 
5x50
 
Single arm 
  
2 sets of 10x20 per arm
 
Both arms 
 
10x35
 
EZ Bar curls
 
10x20kg felt a bit odd - I was pretty shoddy form-wise
 
Ran out of time.

Done.
 
Food today was/is 4 scrambled egg on 3 wholemeal toast for brekky, 3 lots of chicken and wholewheat pasta through the day plus a whey shake and ceareal post workout.  Tonight will be chicken and colcannon.  Plenty of water as well, which isn't always the case sadly.  Should hit around 3,500cals in total.

Good luck with the training , what sort of weights are you using when referring to plates ?

Hi 59.  It's the weights on the stack, I call 'em plates as they're not marked up and I'm not sure what they actually weigh!  Just trying to make sure I can shift a little bit more on a fairly regular basis.
 
Note to self: Ask a grown-up how much these flippin' things weigh.
 
Total food intake for today, including evening meal & pre-bed feed:
 
Cals: 3,680, Protein: 300.4, Carbs: 325.7, Fat: 107.1
 
Majority of fat is from olive oil - am I going OTT?

Legs today, pretty much had the place to myself so had a play around...
 
Leg Press
 
3 sets 10x160kg to get warmed up
 
Leg Extensions/Hip Adductors/Leg Curls
1 set on each before moving to next machine, then start over again
 
Extensions: 1 seat each 10x40kg, 45kg & 50kg (slow with a nice pause at the top)
Adductors: 1 set each 10x95kg (full stack), 100kg & 105kg (extra weights added to front of stack)
Curls: 1 set each 10x30kg, 35kg & 40kg
 
Standing Calf Raises
 
1 set each 10x110kg, 125kg & 147.5kg (right calf complaining a bit on the final set)
 
Single Leg Ham Curls
Still not happy with strength on my hams so did these to give 'em an extra "kick"
 
3 sets 10x20kg each leg (top half of movement only)
 
Done.
 
Foods been nice and clean too - on target to hit around 3,500cals again today.

Another quick session again today.
 
SHOULDERS & TRAPS 
Shoulder Shrugs (on Hack Squat Machine) 
2 sets 10x120kg 
1 set 10x170kg
1 set 10x220kg

Rear Delt Fly 
1 set 10x37.5kg
1 set 10x45kg 
1 set 10x52.5kg

Shoulder Press Machine
10x6 plates
10x8 plates
3x10 plates (I knew I'd not get this but couldn't resist having a go)
  
Some ab work then off to the sun room to colour my light blue butt!
 
Done.
 
Looking good for around 3,500cals again today.

13:00 BACK & TRI's
  
Lat Pulldown
10 reps 8 plates
10 reps 10 plates 
4 reps 12 plates, 6 reps 10 plates to complete the set
 
Tricep Extension Machine
10 reps 6 plates
10 reps 8 plates
10 reps 10 plates 
 
Incline Row
10 reps 25kg
10 reps 35kg 
7 reps 45kg
 
Tri Pushdown
10 reps 8 plates
10 reps 11 plates
10 reps 13 plates 
10 reps 15 plates (full stack)
 
Done.
 
Food is lagging a little today by maybe 200 cals up to now but there's a steak on the horizon this evening so I should get to around 3,500 cals again with a bit of luck.

All the best with this Matt
 
get yourself down to barbarian in the new year fella...have a leg session, my favourite day as well:)
 
 

Cheers johnnyp - thanks for dropping in.
 
Today was time to get my fat @rse on the treadmill   
 
13:00 CARDIO

Treadmill 

Duration: 30mins
Speed: 7.0 for 1st 8 mins - by this time my shins were feckin killing me so slowed to
Speed: 6.7 for remaining 22mins. 
Incline: 15 (Max.)
 
Done.

MONDAY: CHEST & BI's 
  
CHEST 

Seated Chest Press  

1 set each 10 reps @ 10, 12, 13 & 10 plates on the stack.
  
Hammer Strength Wide Chest  
  
10x25kg per side 
10x35kg per side 
10x40kg per side 
  
Pec Deck Fly  
  
10x45kg 
10x52.5kg 
10x60kg 
10x67.5kg 
  
BI's 
  
(All on Paramount Bi Curl Machine) 

With rope 
  
10x40 
10x45  
  
Single arm  
   
1 set of 10 (per arm) @ 20, 25 & 30 
  
Done.  Time to go back to work. 

Food today: Cals: 3438, Protein: 296.9, Carbs: 388.9, Fat: 77.6 
 
Weight started rising when I got back on the carbs but it seems to have settled now at 193lbs.  

Hello there, just popped in for a quick read if that is alright with you...sorry for intrusion but ya know, I know how you steak eaters are...lol....nice sess by the way......
 
lolling at "get my fat arse on the treadmill".....oh BOY! do we have something in common there....hahaha.....ahem...anyway, as you were....take care dude...

Legs today :
 
Leg Press 
  
1 set of 10 on each 170kg, 210kg & 250kg.*
 
* Not sure I went deep enough on these 250's - hard to tell when you're on your own.
 
Standing Calf Raises
 
1 set of 10 on each 10x117.5kg, 132.5kg & 147.5kg 
 
Hip Adductors

1 set of 10 on each 95kg (full stack) & 105kg.
 
Went for 10x110kg but only managed 5 (and a half!), so dropped to 95kg for the remaining 5 reps.
  
Didn't get to do my single leg ham curls today so went did a little bit of ab work to kill the spare 5 minutes I had remaining before getting cleaned up and heading back to work. 
 
Done.
 
Food
 
Slept in this morning so had a scoop of muscle milk in skimmed instead of my planned "proper" breakfast.  This has got me behind a little on the food today - still reckon I'll get somewhere between 3,000 & 3,200 cals by the end it though.

Northerngal


Hello there, just popped in for a quick read if that is alright with you...sorry for intrusion but ya know, I know how you steak eaters are...lol....nice sess by the way......

lolling at "get my fat arse on the treadmill".....oh BOY! do we have something in common there....hahaha.....ahem...anyway, as you were....take care dude...

 
Hi NG - thanks for reading.  Please feel free to pop in any time you want - it's nice to have people around - especially ones as famous as you!  I do enjoy reading your posts around here - and it did seem VERY quiet when you went missing recently!  Look after yourself and don't let killer Kev push you around too much x