New workout

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Starts January.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Targets for September 21st baring in mind i have nearly 2 weeks away in August...

Current

Weight: 93kg 14st 13lbs

Forearms: Right - 11” Left - 11”

Biceps: Right - 12.5/13.5T Left - 12/12.5T

Back: 20.5”

Chest: 38”

Waist: 38”

Neck: 15”

Thighs: Right - 23.5” Left - 22.5”

Calves: Right - 15.5" Left - 15.5"

*EDIT* Targets deleted due to being not possible, targets to be reviewed soon.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Alright mate. Your targets are not realistic.To gain 7k in three months would be doable if diet and training were spot on and you added a little 'bulk' ie fat and water but your talking about lossing fat at the same time which is very difficult to pull of if at all possible naturally.

I'd personally cut a little for the remainder of summer especially since your going away , as this will give yo the biggest visable improvement in the short term. I'd then start bulking in and aim to build a good soild base. There's tons of advice on diet and routine if you have a look about in the beginners section

  I am sure that you are a very rough boy who can peel an orange just by hating it - Fat Pete

Hey Pagan.

Appreciated, your probably right to be honest, i had set everything very high and yes my bulking but losing fat thing would be way difficult to do.

Thanks for your advice.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

So whats your diet like then ? and training while were on

  I am sure that you are a very rough boy who can peel an orange just by hating it - Fat Pete

My diet i believe is not so bad.

7.30 - Porridge Oats
11.00 - Banana
1.00 - Salad (Chicken/Salmon/Lettuce/Tomatoes and other salad stuff) Yoghurt, Orange
2.30 - Snack Bar
4.00 - Protien shake, apple/orange
6 - 7 *WORK OUT* protein shake after
8 Dinner = meat, veg, pasta etc...
10 - 11 nuts (sometimes)

Hows does that sound??

As for training, the schedule looks something like this.

Monday - Shoulders
Tuesday - Back
Wednesday - Legs
Thursday - Chest
Friday - Biceps/Triceps.
Saturday/Sunday Cardio/Rest

Sound ok?? The only other problem i have with the above is that football starts again soon and that's gonna mean i miss a day somewhere and will have to make it up.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Your diets not great mate. It's too low in protein. At your size I think you should be aiming to get at least 200g of protein a day and preferably nearer 300.While each meal doesn't have to have the same amount of protein in it I would try and get a solid 30g at least from each sitting.Base each meal around a good protein source and only use powders where you have to apart from post workout. It might not suit your pallet but a better looking version of your diet would be -

7.30 -Porridge with semi skimmed milk and whey powder mixed in ( I like vanilla )
Or
4 eggs(scambled or poached) on 2 slices of wholewheat toast

11am - wholewheat pasta with tuna or lean mince bolognaise / piece of fruit

2pm - Chicken / salmon salad / yoghurt

5pm - Protein bar / flapjack - bought or made from one of the many recipes on here/Piece of fruit

7pm - protein shake -pwo

8pm - Meat & veg with rice / pasta or sweet potato

11pm - nuts and a protein shake - casein would be better than whey here.

Thats not ment to be exact , it's just to give you an idea. You will need to get used to the portion sizes etc and see how you go. There's loads more diet advice on this site and other people could give you better advice but this will get you going in a better direction.

Training wise I dont think you need a five day split at your level. I'd rather see you doing something like -

Monday - legs

Wednesday - Chest / shoulders/tri's

Friday - Back / bi's

Use the big exercises , squats , deads, bench, military press , bent rows etc I can be more exact if you like about routine


Edit - If you want to be in the gym more then throw in some cardio on your non weights days

  I am sure that you are a very rough boy who can peel an orange just by hating it - Fat Pete

Wow that's brilliant thanks.

No i know the exercises your talking about and had already decided to do the deads, squats etc... I train with 2 other guy so i'll see what the routine turns out like, it might mean i do as you have said and the other 2 days is cardio :)

The main problem was my diet which you have really helped with :) I knew i had to eat more protein orientated stuff and that above is really going to help me. 200g of Prot though, that's alot....

I'm really going to punish the porcelain at work...

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

I definitely reckon listen to what Pagan said.

I started off the first 9 weeks with an exact routine like that and have made good gains from it.
I now just changed my shoulders to their own day to include traps as I felt they were lacking.

Start with something basic, eat lots and you will grow.

I never thought I would be able to do it as I had tried it about 4 times in the past with a diet I couldn't stick to and not training with mostly compound lifts.
After realising this isn't gonna just happen in a couple of weeks I decided to just try and find a diet I could actually stick to even though its not perfect and stick to mostly the compounds and I am now growing.

Will pop in every now and then to see how your progress is going

Good luck!

My Journal - With pics

Cheers Skinny, you can be target man....lol

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

23rd June - Monday

Shoulders.

Shoulder press machine - 5x8
Deltoid Lift (led down) 4x8
Shoulder lift (barbell) 4x10
Cable pull up 4x10
Machine shoulder pull (rear delts) 4x10

Not a bad work out to be honest...and now i have to stop as i am going away, so i'm going to change to a 3 day split as been recommended to me. Now i have some time on my business trip to sort out my routine :)

Diet yesterday was i feel good.

7.30 - Porridge oats - semi skimmed milk, protein drink 60g
11.00 - Rasin and nut bar, banana
1.45 2 tuna rolls on brown, 3 baby tomatoes, small tin of tuna, fruit bread.
4.30 Orange
5.00 Protein shake 60g, Apple
5.45 - 6.45 Work out. Shake after 60g
7.45 Salmon fillet on noodles with ham, glass of milk

5 glasses of water through the day.

Let me know if you see a lacking area.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Well i have designed my own 3 day split work out, this is now in the routine section most likely being ripped apart.

Just this week of work to get through and crack on with it. Diet needs checking too really.

D

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Back from business and really ready to go, new protein has arrived and new routine written, tomorrow is the start and it's shoulders and tri's, my fav :)

Cardio has been ditched to play football again with my old team. Training is Tuesday and Thursday which is great as they were my days off. Perfect.

New protein is from "My protein" and it's the hurricane XS in chocolate, taste good even in water.

Diet has been changed to eat about 6 decent sized meals a day including 3 shakes.

Lock and load!

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Good luck mate, hope you acheive what you want to

Its Better to make your mistakes than to live without knowing!

Today = 30th June.

Shoulders/Triceps.

To be honest i think i need to change my shoulder routine and i'll post about that in the routine forum, it was ok today but just felt more could of been achieved, triceps was good though.

Shoulder Press 4 x 8 30kg each arm (double machine)
Led delt raises 5 x 5 (upping to 5 x 8) using 6kg
Rear Delt machine 4 x 8 45kg (Felt this machine was crap)
Military press 4 x 8 20kg (Felt all wrong)

Overhead Cable Pull 4 x 10 18.75kg
Cable Pull Down 4 x 10 16.25kg
Tricep Press Down 3 x 20 55kg

Dumbbell Shrugs 3 x 20 16kg

I think i might add another Tricep exercise in there too.

Diet today wasn't so bad.

8.00 fruit porridge, semi skimmed milk - protein shake.
9.00 Cup of tea
10.00 cup of tea
11.00 bacon, sausage and egg roll, this was shop bought and contained 550 cals and about 30g protein + a banana
12.00 Diet coke
1.00 Tuna salad = Tuna, lettuce, tomato, cheese, whole grain rice and an orange.
2.30 salmon sandwhich and fruit bread.
3.30 Ski fruit yoghurt
4.30 Prot shake.
5.45 - 6.45 WO - Prot shake after work out.
8.00 2 chicken breats. rice, carrots and runner beans.

Also had about 4 glasses of water during the day.

Hmmm, good prot intake, perhaps more cals then normal.

Tomorrow is football training, Wednesday Chest and Legs :)

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

After last night and feeling bad about a rubbish shoulder workout, it's been revamped.

Shoulders

Shoulder Press 4x8
Led Delt Raises 5x8
Arnold Presses 4x10
Military Press 4x10
Cable Delt Raises 4x8

Triceps

Overhead Cable Pull 4x10
Cable Pull Down 4x10
Skull crushers 4x10
Dips 5x10

Traps

Dumbbel Shrugs 3x20
Smith machine upright row 4x10


Football training tonight so that will ivolve some abs and cardio, today i'm taking 2 prot shakes instead of 3, diet is still prot heavy but not as many carbs. Tomorrow is Chest/Legs. First time for legs so nervous but should be fine :)

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Ok so football training was fitness orientated which was great cause we were worked like dogs...worked up quite the sweat.

Problem is now that my legs are killing (thighs inparticular) I'm thinking this may well interfere with legs tomorrow so do i do chest/biceps instead or keep it the same....

I'll try doing legs and see how we go.

Diet today has been alright, not as much as yesterday but still plenty of chicken, veg, pork, egg and 2 prot drinks.

I have an issue with a company party on Friday...this was my back/biceps day, looks like i may have to move this till after my company strategy day on Saturday.

Still one day recovery before we start again.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Hi mate! Checking in to see how the progress is going?

EPIVOL, the first journal!!!!  *click me*

Progress in the last few days has been poor, a company party 2 days running meant lots of drink, a late night and crap eating...

However i did about 10 miles cycling on Friday which was alright, legs were feeling it.

Back to it this Monday with my new shoulders workout, can't wait....no more drink for a long while and back to the decent and eating big.

Have to go to liverpool on wednesday for a company thing on Thursday, Wednesday is chest and legs day. Luckily i booked a hotel with a great gym ;)

Progress has started badly, really need to start focusing but with so many things going on it's difficult.

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.

Monday 7th July -Shoulders/Tri's/Traps

Shoulders.

Shoulder Press Machine 4x8 (40kg per arm)
Cable Delt Raises 4x8 (16.25kg) Was then told by an instructor i was doing it a bit wrong so will need to drop weight :(
Seated Bent Over Rear Delt Raise 4x8 (14kg)

Next i went to do Arnie presses but found that i was ****ed so i have chaned Arnie presses to Military Press 4x8 (25kg)

Triceps.

Overhead Cable Pull 4x8 (16.25kg)
Cable Pull Down 4x8 (16.25kg)
Dips 4x10

Traps

Shrugs

Dumbbell shrugs 3x20 (16kg)

Not a bad work out, lifting pretty pathetic weights right now but what can i do, aslong as i get the form right it should work out.

Diet.

7.45 porridge, prot shake
10.00 bakewell slice
11.00 Ham sandwhiches, 3 baby tomatoes
12.00 pork pie
1.00 2 chicken fillets in a bun, salad, egg, bacon
3.00 Orange
4.00 Prot shake
4.30 Fruit bar
5.30-6.30 WO, prot shake after.
7.30 Chicken breast wrapped in bacon with pasta.

I didn't eat anything after as i was out :( still not to much sadly but wasn't so bad either.

Today is football training so it's 2 prot shakes today, 1 breakfast, 1 afternoon. and lots of meat.

Report back Wednesday

Dronuk: Becoming An Animal - My Journal
PB: Bench 90kg for 4. Deads 80kg for 6.
99% is not acceptable, 100% is.