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The road to succeed - Apr. 27 2008 12:37:05
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westley50
Posts: 13
Joined: Apr. 21 2008
From: manchester
Status: offline
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Hi, tomorrow I plan on making my first ever progress journal. I have got around three months to do something with body before I go into the armed forces. So really need to get as fit and healthy as possible, ready for the next nine years the forces are going to throw at me.
My current stats are as follows:-
Age: 19
Gender: Male
Height: 6' 0''
Weight: 14.5 stone
Body fat: I really don’t have a clue
My routine is going to be split up into four days weight training and the other three days doing cardio work. I am a member at a village hotel gym and it has excellent facilities for cardio (machines and classes).
So my routine is going to be as follows:-
Monday: chest, triceps
Tuesday: cardio, abs
Wednesday: shoulders, biceps
Thursday: cardio, abs
Friday: back, traps, forearms
Saturday: cardio, abs
Sunday: legs
Routines for the above:-
Chest, triceps
Flat bench press
Incline dumbbell press
Flat dumbbell flies
Cable cross over
Close grip bench press
One arm dumbbell pullovers
Shoulders, biceps
Military press
Dumbbell Lateral raises
Dumbbell Front raises
Dumbbell curls
Hammer curls
Back, traps, forearms
Dead lifts
Bent over rows
Seated row
Barbell shrugs
Don’t know the name of the exercise for the forearms, dumbbell in one hand and lower it down and up while its rested on a bench
Legs
Squats
Leg press
Calf raises
Dumbbell lunges
For most of them I am going to be doing 3 sets of 8 to 10 reps.
I am going to upload some pictures on here very soon so I can get to see if I have any gains or people can point them out. At the moment I am confused whether I want to bulk or trim as I really want to get rid of this fat on my belly. But as long as I am hitting the targets set by the forces i.e. the three mile run I don’t mind bulking.
Every day when I wake up I am going to do press ups anyway as they are a must for the forces.
Any help with this so far would be great.
Cheers guys
Wes
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RE: The road to succeed - Apr. 28 2008 22:53:54
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westley50
Posts: 13
Joined: Apr. 21 2008
From: manchester
Status: offline
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Yes, I’ve finally started my journal. I thought today went actually quite well.
Today’s diet was
Meal 1
• 2 boiled eggs on toast
• Protein shake
• Glass of water
Meal 2
• Banana
• Protein shake
• Pint of semi skimmed milk
Meal 3
• Banana
• Tuna salad of brown muffin
Meal 4
• Jacket potato, chicken breast, carrots and cauliflower
• Glass of water
Meal 5
• Went to nando’s ordered a full chicken plain, with sweet potato mash and garlic bread but only had ¾ of the chicken
• Glass of water
Meal 6
• 6 strawberries
• Glass of water
Also today was my chest and triceps work out day.
Flat bench press
• 20 reps @ 20kg warm up
• 8 reps @ 50 kg
• 8 reps @ 60 kg
• 7 reps @ 70 kg
I couldn’t quite get the last one up, as I don’t have a spotter with me.
Incline bench press
• 15 reps @ 30 kg warm up
• 8 reps @ 50 kg
• 8 reps @ 60 kg
• 7 reps @ 60 kg
Flat dumbbell flies
• 8 reps @ 10 kg
• 8 reps @ 12 kg
• 8 reps @ 14 kg
Cable cross over
• 8 reps @ 5 kg each side
• 8 reps @ 7.5 kg each side
• 8 reps @ 10 kg each side
Close grip bench press
• 8 reps @ 30 kg
• 8 reps @ 50 kg
• 8 reps at 55 kg
Changed the one arm pullovers to a two handed pull over
• 8 reps @ 14 kg
• 8 reps @ 16 kg
• 7 reps @ 18 kg
That was today’s training complete, usually I don’t feel the effects of a chest work out but today before I went to the gym I found a link on the beginners bit to show you how to maximise the results on a workout. He said to do it slow with a lighter weight but squeeze on every one.
Here is the link
http://thefitshow.com/week3/milos_chest_med.htm
Cheers guys any feed back on this so far is much appreciated
Wes
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