my first journal! adam

hey guys
              been  weight training for about to years now but been keeping in shape since i was about 17(24 now!) this is the first time i have written anything down! just started to do my training to become a personal trainer. below is my typical training routine.
 
WORKOUT WEEKS 1-4
MONDAY
 
stretches
5 min warm up on rower
 
bench press          3x10  85kg
incline bench         3x10  65kg
pistons                  3x10  35kg DB
flys                        3x10  20kg DB
pec dec                 3x10  75kg
press ups              3x20
 
TUESDAY
 
stretches
5 min warm up on cross trainer
 
Single arm row      3x10 30kg DB
lat pull down         3x10 70kg
seated cable pull   3x10 90kg
deadlift                  3x10 115kg BB
prone flys              3x10 7.5kg DB
Shrugs                   3x10 35kg DB
bent over row        3x10 45kg BB
 
WEDNESDAY
 
stretches
5 min warm up on cross trainer
15 min CV workout on cross trainer
 
squats                       3x10 125kg smith machine
leg press                   3x10 240kg
calf raises                  3x10 70kg
leg extension            3x10 50kg
hamstring curls         3x10 35kg
 
THURSDAY
 
stretches
5 min warm up on upright bike
 
Shoulder press              3x10 65kg
upright row                    3x10 45kg
seated shoulder press   3x10 25kg DB
lateral raises                  3x10 10kg DB
cuban press                    3x10 12.5kg DB
ab crunches                    4x50
cable pull
down crunches               4x25 60kg
the plank                        4x 1 min
 
FRIDAY
 
Stretches
5 min warm up on running machine
 
Z bar curls                         3x10 40kg
DB curls                             3x10 17.5kg
close grip pull ups             3x10
seated single DB curl        3x10 17.5kg
hammer curls                    3x10 20kg
tricep dips                         3x25
cable pull down                 3x10 60kg
close grip bench press
(for triceps)                       3x10 55kg
Press ups                          1x50(or as many as i can if its not 50!) 
  
  
 

there is alot of volume there mate, i reckon you would be overtraining.
you must end up being in the gym for ages

For example my chest routine is no more than about 15 sets and that includes my lighter warm up sets as well.

If you want look in my journal it documents all my workouts.

MY STATS

height     6'2"
weight    14st 7lb
bicep      15inchs
chest      42inchs
thigh      24inchs
calf         15.5inchs
neck       16inchs
waist      33inchs
 

MY STATS 2 YEARS AGO

height      6'2"
weight     13st
bicep       12.5inchs
chest       38inchs
thigh        21inchs
waist        32inchs

Are you gonna use this journal for your shape up? if so edit the title so we can easily see your thread!

Me now 

MY TYPICAL DAILY DIET

( not at any specific times or order)

3 weetabix or porridge oats for breakfast
yoghurt( muller rice)
100g protein shake(lean grow extreme)
tin of tuna
beef/ham sandwiches with granary bread, no butter, 3 slices with lettuce
100g of mixed fruit and nuts
2 grilled chicken breasts/beef/pork/fish with vegetables(potatoes,carrots etc)
fruit salad with natural yoghurt
50g flapjack bar
2 pieces of fruit( apple and banana usually)

went down the gym this morning!
decided to concentrate on cardio.

15mins cross trainer   fat burning level 9
2000m on rowing machine         9min 2sec
5min cool down running machine

didnt have time to do much as the gym was shutting early.

ME 10 MONTHS AGO. MUCH IMPROVEMENT??

chest today. managed to bench 2x10 85k and 5 of 95k then done  5 more reps at 85k to finish the set. can go heavier but i had no spotter so really happy with that!

ordered cnp pro flapjacks today to help with my calorie intake

being doing an extra cardio session every week, usually on a sunday.usually consists of:

5min warm up on rower
2000m on rower   8min 58sec
15min cross trainer fat burning level 9
5min cool down on running machine

holidays in 3 weeks, this is going to disrupt my progress a bit!

MY STATS AGAIN!

height    6' 2"
weight   14st 6lb
bicep      15.5inchs
chest      42inchs
thigh      25inchs
calf         15inchs
neck       16inchs
waist      33inchs
forearm  12.3inchs

have you made progress over the last two weeks adam? how is it going?

progress has been a bit slow over two weeks!
 
managed 10kg heavier on the squat upto 135kg now
5kg heavier on deadlift(hate doing it!) 120kg
pull ups are becoming easier.
really happy with my bench press tho, doing 95kg without a spotter, feel i could push myself a bit more now, but dont want to try heavier without a spotter.
so tried dumbells this week and i managed to bench the 42.5kg DB.

i would like to get to 15stone, only 8lb to go!

Pics are very impressive, good luck with the shape up challenge :-)

Stevie74


Pics are very impressive, good luck with the shape up challenge :-)

thanks! finding it hard now tho 2 improve much more with strength and size! i'll keep going tho!

tried a different workout this week, not much different but thought i would mix it up a bit
 
WORKOUT WEEKS 4-8

MONDAY
stretches
5 min warm up on rower
bench press DB   2x10 35kg  1x10 42.5kg
incline bench       3x 10 65kg
flys                      3x10  20kg
cable crossovers 3x10  50kg
press ups
(feet elevated)    3x20
tricep dips           3x10

TUESDAY
 
stretches
5 min warm up on rower

wide grip pullups   3x10
lat pull down         3x10 70kg
seated cable pull   3x10 90kg
single arm row      3x10 32.5kg DB
pull over                3x10 70kg
bent over row       3x10 45kg
 
WEDNESDAY
 
stretches
5min warm up on cross trainer
 
DB lunges           3x10 25kg
leg press            3x10 240kg 
squats                2x10 115kg  1x10 135kg
seated calf raises 3x10 55kg
standing calf raises  3x10 150kg
hamstring curls         3x10 40kg
cable crunches          4x25  100kg
crunches                   50 normal 50 each side
 
 
THURSDAY
 
stretches
5min warm up on upright bike
 
seated DB shoulder press    2x10 25kg  1x10 27.5kg
shoulder press                      3X10 65kg
lateral raises                         3x10 12.5kg
standing low cable raises      3x10 40kg
shrugs                                   3X10 65kg
upright row                            3x10 45kg
 
FRIDAY
 
EZ bar curls                          3x10 35kg
cable bicep curl                     3x10 100kg
reverse grip BB curls             3x10 27.5kg
seated DB curls                     3x10 17.5kg
DB extensions                       3x10 12.5kg
skullcrushers                         3x10  30kg
cable rope overhead extension   3x10  60kg
 

leaving for greece on friday, luckily there is a gym in my hotel! so i'll be in there in the mornings, my gf aint gonna be to happy tho!

had to stop taking the lean grow extreme, cant take the taste of the usn or sci-mx shakes anymore, gonna have to find something else!

got back from greece last fri, only managed to hit the gym twice but did get a swim in every day
felt like i put a bit of weight on my gut but weighed today and still 14st 6lb! so thats good!

trying to induce more cardio into my training, only been walking back an forth the gym. about 1.5miles each way. so thats walking 15miles a week. feel a lot better for it!

first idea was to get bigger, but i want to cut up a bit now. maybe get to 14 stone. 14 1/2 now. need to get my abs showing!