Seems like de ja vu with another journal starting hopefully this time however I will keep with it.

Training Goals

1. Get weight down to 75kg currently 80kg
2. Strength and conditioning in equal measure


Strength goals for 2008 are

Bench - 1.5 x bodyweight
Squat - 2 x bodyweight
Deadlift - 2.5 x bodyweight

Conditioning training will be circuits etc similar to Rosstraining type.

Training schedule is as follows:-

Monday - Strength
Tuesday - Conditioning
Wednesday - Off
Thursday - Strength
Friday - Conditioning
Saturday or Sunday - One day conditioning/one day off

Workouts will be short and brief and fairly intense as I have limited time to devout to training due to family and work commitments.

Diet

I plan on tidying my diet up in stages firstly cutting out the crap, then reducing alcohol consumption, eating more healthy. I dont want to diet or cut up as such just have a clean wholesome diet and monitor from then. I have no desire to live like a monk.

First workout of 2008 was as last night

Monday 7th January 2008

Deadlift

5 x 60kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg

Push Press

5 x 30kg
5 x 40kg
5 x 50kg
5 x 55kg
5 x 57.5kg

Chins

3, 3, 1, 2, 1 reps - Total 10 reps

Good workout considering my lack of training recently. Felt good to be back in the gym.

Conditioning tonight, as my fitness is really low at the moement due to not training recently, I decided to go easy for a few weeks to build up again before strting circuits

Tuesday 8th January 2008

X-Trainer - 10 mins - 4.05km
Bike - 10 mins - 5.70km

Decline situp - 10 reps
Leg Raise - 10 reps
Side Bend (12.5kg), - 10 reps
Plank - 30secs

Thursday 10th January 2008

Squats

5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 100kg

Bench Press

5 x 50kg
5 x 55kg
5 x 60kg
5 x 65kg
5 x 70kg

Bent Over Row

5 x 40kg
5 x 42.5kg
5 x 45kg
5 x 47.5kg
5 x 50kg

Nice workout. Must have slept funny last night as I have a stiff neck.

Conditioning

Friday 11th January 2008

X-Trainer - 10mins - 8.10km
Bike - 7 mins - Had to stop Legs where burning as i've been like Robocop today after squats last night.

Monday 14th January 2008

Deadlift

5 x 60kg
5 x 60kg
5 x 85kg
5 x 95kg
5 x 105kg

Push Press

5 x 30kg
5 x 40kg
5 x 52.5kg
5 x 55kg
5 x 57.5kg

Chins

4, 3, 2, 2, 2 reps - Total 13 reps

Felt tired today but workout went okay

keep at it mate, looking good tbh

Due to circumstances beyond his control....Neb has left the building

Nice One Neb

Conditioning Tonight

Circuit

X- Trainer - 5 mins
DB Swings (20kg) - 30 secs
Star Jumps - 45 secs
Press Ups - Max - 16 reps

x 2

Boy am I unfit, but its was good fun, db swings where probably a bit heavy so I might drop down to try and get a minute. At least I'm not walking like Robocop

Thursday 17th January 2008

Squats

5 x 60kg
5 x 70kg
5 x 82.5kg
5 x 92.5kg
5 x 102.5kg

Bench Press

5 x 50kg
5 x 55kg
5 x 62.5kg
5 x 67.5kg
5 x 72.5kg

Bent Over Row

5 x 40kg
5 x 42.5kg
5 x 47.5kg
5 x 50kg
5 x 52.5kg

Decent workout, lower back was twingeing a bit.

everything is going up ok mate....how hard is it raising it each week? Are the final sets tough or have you plenty left?

Due to circumstances beyond his control....Neb has left the building

tbh mate I have gone in pretty conservative so I got plenty of room to keep going up.

End sets are taxing at most.

Conditioning Tonight

X- Trainer - 5 mins

DB Swings (15kg) - 60 secs
Star Jumps - 60 secs
Knee tuck - 60 secs
Shadow Box 0.5kg DB - 60 secs

1min Rest

DB Swings (15kg) - 30 secs
Star Jumps - 30 secs
Knee tuck - 30 secs
Shadow Box 0.5kg DB - 30 secs

Plan was to do 60/45/30/15 secs but I could just about breath after the 1st circuit.

I like it and willbe doing it again.

Monday 21st January 2008

Deadlift

5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg

Next week will go up by 2.5kg instead of 5kg to keep progressing.

Push Press

5 x 30kg
5 x 40kg
5 x 55kg
5 x 55kg
5 x 60kg

Last set felt heavy so I might next week starting using my micro weights in .5kg and .25kg

Chins

4, 3, 3, 2, 1 reps - Total 13 reps

Didnt not go up in total reps for chins but have to face it as last exercise and after deadlift just got to keep trying for all 5 sets.

All in all good workout. Now need to tidy up my diet as its crap.

Conditioning Tonight

X- Trainer - 5 mins

DB Swings (15kg) - 30 secs
Star Jumps - 30 secs
Knee tuck - 30 secs
Shadow Box 0.5kg DB - 30 secs

1min Rest x 4 circuits

Switched too 30 sec to enable a few more circuits to be done. Beats boring cardio!

Good luck mate, its good going if you can hit those targets!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Thanks Samcim!

Thursday 24th January 2008

Squats

5 x 60kg
5 x 70kg
5 x 85kg
5 x 95kg
5 x 105kg

Bench Press

5 x 50kg
5 x 55kg
5 x 65kg
5 x 65kg
5 x 75kg

Bent Over Row

5 x 40kg
5 x 42.5kg
5 x 50kg
5 x 52.5kg
5 x 55kg

Good workout, weights are starting to get a bit more challenging but have been fairly tired today.

Cardio tonight

X-Trainer - 30 mins - 10.85k

Been up since v. early with my 1 yr old daughetr who is teething, so was too tired to do my circuits. Decided on some steady state, i-pod on, The Sopranos sound track.

Have not trained since last Friday, got a cold and am generally run down - the joys of having a 1yr old daughter - even have a stye on my eye. Felt better this afternoon so decided to get back in with something light.

Deadlift 3 x 3 - 90kg

DB Shoulder Press - 2 x 8 - 17.5kg

Pulldowns 3 x 5 - 50kg

Will have another light workout on Saturday and get back too it hopefully on Monday.

yeah mate, the joys of kids....i used to catch everything my lad used to get, for some reason i don't catch much anymore.

styes are awful....I used to get them a lot too usually when I was knackered

Due to circumstances beyond his control....Neb has left the building

Quality routine you've got there, I've used variations of it for ages now.

My
Applied Nutriceuticals RPM Log

Neb - tell me about it, never used to get sick. Now its seems like every two weeks. Hopefully it might slow down when the spring/summer comes.

Tony - If im honest I pinched it from one of your journals, but it is a great workout.