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Time to Get Fit - May 9 2008 22:49:56
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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Hey everyone. Been reading the forums for a while so thought I'd get down to it and write a journal.
Aim: Get to about 13.5 stone, and maintain some cardio fitness.
Objective: Put on some inches everyone BUT the waist
Age: 21
Height: 6'00"
Weight: 12.5 stone
BF: don't know, but certainly too high
I've been using a program that I found on these forums, but I can't remember the name. Maybe you can tell by the excersies I'm doing. It's a beginner workout which focuses on compound exercises.
Here's an horrid pic:
http://i128.photobucket.com/albums/p164/upontherack/gym/body.jpg
Workout
Day 1 (Workout A)
Squat - 3 x 5
Bench Press - 3 x 5
Deadlift - 2 x 5
Day 2 (Workout B)
Squat - 3 x 5
Military Press - 3 x 5
Hammer Row - 3 x 5
Day 3 (Workout A)
same as above
The idea is that Wk 1 follows this layout, then Wk 2 reverses the order (Workout B, then A, then B), and so on.
Measurements
Chest: 96cm (38"~)
Neck: 38cm (15"~)
Biceps: 32cm (12.5"~)
Waist (around bellybutton): 88cm (34.5"~)!!!
Quads: 55cm (21.5"~)
Weekly Routine
Monday: Gym + cardio (15-20min running, usually)
Tuesday: Gym + cardio
Wednesday: Squash (60 mins)
Thursday: Gym + cardio (sometimesp play football in the evening)
Friday: Squash (30 mins)
Saturday: REST
Sunday: REST
I will add a picture when I can. Any and all advice is much appreciated. Also, if you have any question at all, just give me a shout. Cheers guys and gals.
< Message edited by Adasta -- May 9 2008 23:16:25 >
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RE: Time to Get Fit - May 9 2008 23:00:21
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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Here are my lifts since I began:
Week 1
Bench (Machine): 3 x 5 @ 35kg
Deadlift: 3 x 5 @ 35kg
Squash: skipped due to pulled hamstring
Squat: 1 x 5 @ 20kg, 1 x 5 @ 25kg, 1 x 5 @30kg
Military Press: 1 x 5 @ 15kg, 1 x 5 @ 17.5 kg, 1 x 5 @ 20kg
Hammer Row: 3 x 5 @ 32.5kg
Bench (Machine): 1 x 5 @ 30kg, 1 x 5 @ 35kg, 1 x 5 @ 40kg
Squats: 1 x 5 @ 30kg, 1 x 5 @ 32.5 kg, 1 x 5 @ 35kg
Deadlift: 1 x 5 @ 40kg, 2 x 5 @ 50kg (ow!)
Week 2
Only two sets of results this week - must have been too tired to write them down 
Squat: 1 x 5 @ 35kg, 2 x 5 @ 40kg
Military Press: 1 x 5 @ 20kg, 2 x 5 @ 25kg
Week 3
Bench: 2 x 5 @ 37.5kg, 1 x 5 @ 40kg
Squat: 2 x 5 @ 30kg, 1 x 5 @ 32.5
*** At this point, I start using the "Free" Bench Press. Before, I had been using the machine (Smith Machine...?) to assist me. Now I have a spotter. ***
Bench: 3 x 5 @ 30kg
Squat: 3 x 5 @ 32.5kg
Hammer Row: 2 x 5 @ 32.5kg
Week 4
Bench: 1 x 6 @ 20kg, 1 x 6@ 25kg, 2 x 6 @ 30kg
Incline: 2 x 6 @ 20kg
Squats: 1 x 6 @ 20kg, 2 x 5 @ 30kg
Bad Day!
Rest of the week: Had to skip the gym as I had hurt my knee playing football, and didn't want to risk it. Played squash when I thought it had improved. It's better now, so will recommence on Monday for Week 5!
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RE: Time to Get Fit - May 9 2008 23:43:00
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Reg*
Posts: 1039
Joined: Sep. 8 2006
From: Cardiff
Status: offline
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Good luck with the journal!
Squat/bench/dead in one session must be sooo haarrrdd!!! I would be crying after I think.
You eating big dude? You should see the weight your shifting fly up over the next couple of months!
_____________________________
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RE: Time to Get Fit - May 13 2008 15:08:57
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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A quick update:
Monday
(weights do not include bar weight)
Bench Press: 1x6 @ 20kg, 2 x 6 @ 30kg, 1 x 4 @ 30kg
Squat: 1 x 5 @ 20kg, 2x5 @ 32.5 kg
Deadlift: 1 x 6 @ 30kg, 2 x 6 @ 40kg
+ 2km run
Tuesday
(weights do not include bar weight)
Bench (w/o spotter): 1 x 6 @ 20kg, 1 x 6 @ 25kg, 2 x 6 @ 27.5kg
Squat: 1 x 6 @ 20kg, 1 x 6 @ 30kg, 2 x 6 @ 32.5kg
Hammer Row: 3 x 5 @ 32.5kg
+2km
Wednesday
1hr of squash
_____________________________
Time to Get Fit
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RE: Time to Get Fit - May 16 2008 17:45:10
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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Thursday
(Weights do not include the bar)
Bench (no spotter): 1 x 6 @ 20kg, 3 x 6 @ 27.5kg
Squat: 1 x 6 @ 20kg, 3 x 6 @ 30kg
Deadlift: 1 x 6 @ 40kh, 2 x 6 @ 45kg
_____________________________
Time to Get Fit
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RE: Time to Get Fit - Jun. 16 2008 10:04:57
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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Monday 19 May
Bench: 1 x 6 @ 20kg, 3 x 6 @ 30kg
Squat: 1 x 6 @ 20kg, 3 x 6 @ 32.5kg
Deadlift: 1 x 6 @ 40kg, 2 x 6 @ 45kg
[No gym due to long work shifts & exams]
Monday 9 June
Bench: 1 x 6 @ 25kg, 2 x 6 @ 30kg, 1 x 6 @ 32.5kg
Squat: 1 x 6 @ 20kg, 1 x 6 @ 30kg, 2 x 6 @ 35kg
Military Press: 1 x 6 @ 20kg, 3 x 6 @ 25kg
Monday 10 June
Bench: 1 x 6 @ 25kg, 1 x 6 @ 30kg, 1 x 6 @ 32.5kg
Squat: 1 x 6 @ 25kg, 1 x 6 @ 32.5kg, 1 x 6 @ 35kg
Deadlift: 1 x 6 @ 40kg, 2 x 6 @ 45kg
_____________________________
Time to Get Fit
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RE: Time to Get Fit - Jun. 23 2008 11:30:38
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Adasta
Posts: 14
Joined: May 9 2008
Status: offline
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Monday 16 June
Bench Press (no spotter): 1 x 6 @ 20kg, 1 x 6 @ 30kg, 2 x 6 @ 32.5kg
Squat: 1 x 6 @ 25kg, 3 x 6 @ 32.5kg
Deadlift: 1 x 6 @ 20kg, 3 x 6 @ 35kg
Friday 20 June
Bench Press (no spotter): 1 x 6 @ 20kg, 2 x 6 @ 30kg, 1 x 6 @ 32.5kg
Squat: 1 x 6 @ 25kg, 3 x 6 @ 32.5kg
Deadlift: 1 x 6 @ 20kg, 3 x 6 @ 40kg
_____________________________
Time to Get Fit
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