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Si's plan for success - Nov. 23 2007 21:08:38
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Si_1980
Posts: 106
Joined: Sep. 16 2007
Status: offline
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Hey
Never done a journal before but thought I'd give it a shot as it seems a good way to keep track of how I'm doing.
Quick bit of history: was a fat kid, then started slimming down through dieting- kept going and went too low, and developed an ED for about 4 years.
In April this year, I was 117lbs at my lowest, at 5'9 and 6.3% BF. Saw some photos of me on the beach on holiday which shocked me and made me determined to sort myself out.
Took on a PT and started bulking and working out more heavily. I'm now 133lbs and 7.6% BF, and going strong! I'm also really pleased with strength gains- before working out with PT I was squatting 15kg, and using most machines at 35kg.
I work out 4 days a week- currently focusing on strength:
Monday: 8 x 4 on each
Squat 75kg
Pull ups on 10kg resistance
Pec flys, 16kg DBs
Lunges, 20kg DBs
Shoulder press 14kg DBs
Tuesday- cardio
2km row
1km run
10 mins on cross trainer
Thursday- power, 8 x 4
Power lunges w BB
Power jumps on bosu
Lat pulldowns, 42kg
Press ups on med ball
Cling and press with 12kg
Power lunges
Saturday- Abs/ cardio
1km row
1km run
Jacknife on bosu, 20 x 4
Side crunches on bosu, 20 x 3
Weighted crunches w 10kg plate, 10 x 3
Plank hold for 1 min x 4
So that's where I am at the moment. Gonna keep working at it, and hopefully get stronger and bigger..... still first few steps, I know, but you gotta start somewhere!
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RE: Si's plan for success - Nov. 26 2007 11:15:44
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Si_1980
Posts: 106
Joined: Sep. 16 2007
Status: offline
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Current diet is as follows:
9am: Either 2 x Weetabix and fruit, or wholewheat bagel with 1/2 can of tuna, or protein shake with oats
11am: Piece of fruit, protein shake
2pm: Wholewheat pasta with chicken breast, salad
3.30pm: MRP bar
8pm: Chicken/ can of tuna with wholewheat bread and mixed veg
10pm: Usually 150g 0% Greek yog with 1 tbsp PB
Currently working on this, as I don't have any pre or PWO. I work out at 7.30am and on those days, have a white bagel with honey instead of the suggestions above. This is v much work in progress at the moment.
_____________________________
My NEW journal (November 07)
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RE: Si's plan for success - Jan. 9 2008 12:40:01
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just t
Posts: 4808
Joined: Apr. 20 2006
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with that level of cardio you should not be gaining fat on 2000kcals per day!
good luck with training! no deadlift  
_____________________________
My Training Log!!!
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RE: Si's plan for success - Jan. 21 2008 11:06:58
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Si_1980
Posts: 106
Joined: Sep. 16 2007
Status: offline
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New diet as follows:
Non WO days
9am: 2 scrambled eggs on wholewheat bagel
11am: Piece of fruit, lean protein (usually chicken).
2pm: Wholewheat pasta with chicken and veg/ salad.
5pm: Trek bar, fruit.
8pm: Mackerel/ salmon with veg, wholewheat pittas/ bagel.
10pm: Cottage cheese/ Greek yog, with fruit/ oats and handful of nuts.
On Wo days, change meals 1 & 2-
PWO: Whey in water, mango.
Meal 2: Protein, bowl of weetabix/ wholewheat bagel.
And new WO plan: All 4x10, and 10 mins cardio (usually cross trainer) after each workout.
Chest/ bi's
Press ups on bosu
Bench press with DBs
Incline bench press
Bicep curls
Chin ups
Pec flys
Decline flys
Back/ tri's
Seated row
Tricep dips
Swiss ball catch/drop
Pull ups
Tricep extensions
Russian twist
Lat extension
Legs/ shoulders
Squats
Leg curl
Hamstring extension
Deadlift
DB squats
Lateral raise
Frontal raise
Also, add in some abs twice a week:
Side elevations, plank, jacknife on SB, weighted crunches (20kg).
_____________________________
My NEW journal (November 07)
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