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Glebitz Motivation log

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Glebitz
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2004/03/16 08:24:56 (permalink)
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Glebitz Motivation log

Thought I'd start a log now to help keep me on the straight and narrow. I'm starting from the bottom on a routine based around 'Cashmans Beginner Routine'. I haven't been promoted from ***** weights yet but all in good time.

My main aim Is to gain as much lean mass in the next year while keeping body fat to a minimum. If I can gain 6-7Kg (lean) then I'll be happy.

I'm 5'10" tall and 65kg.

DIET

Meal 1
1 scoop whey in water
50g Oats
2 Tbls low fat yogurt
2 Tbls mixed dried fruit n' nuts

PWO - 1 scoop whey in water

Meal 2
2 multi grain toast
6 eggs (1 yolk) scrambled

Meal 3
100g Tuna (tinned)
50g Wholemeal pasta or 2 slices wholemeal bread
1 apple

Meal 4
1 Chicken breast or Steak/steamed fish
Large salad or steamed veg
1 Orange

Meal 5
125g low fat cottage cheese
1 ts no sugar jam

TRAINING

Monday (Chest/Tri)

DB Incline fly 4x6-8
DB Flat bench 4x6-8
DB Decline bench 4x6-8
Seated Tri dips 3x6-8
Close grip bench 3x6-8
DB tricep ext 3x6-8

Tuesday (Back/Bi)

Deadlifts 4x6-8
DB rows 4x6-8
Lat pulldown 4x6-8
BB curl 3x6-8
DB hammer curl 3x6-8

Wednesday

CV - 40 min cross trainer

Thursday (Shoulders/traps)

DB mil press 3x6-8
DB side raises 3x6-8
DB Shrugs 5x6-8
40 min cardio

Friday

CV - 40 min cross trainer

Saturday (Legs)

Squats 4x6-8
Leg ext 3x6-8
SLDL 3x6-8
Calf raises 4x8-10
ABS 4x6-8

Sunday

CV - 40 min cross trainer/Rest










#1

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    Glebitz
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    RE: Glebitz Motivation log 2004/03/22 12:18:04 (permalink)
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    Mon 22 March 2004

    TRAINING

    Chest/Tri

    Incline DB fly........10kg......8 8 8 8
    DB Flat Bench ........12.5kg....8 8 7 5
    Decline DB Bench......10kg......8 8 8 8
    Seated Dips...........BW+5kg....8 8 8
    C/G Bench.............17.5kg....8 8 8
    Seated Tri Ext........12.5kg....8 8 8

    DIET

    Meal 1

    1 scoop Whey in water
    50g Oats
    40g dried fruit/nut
    2 Tbls low fat yogurt

    Meal 2

    PWO - 1 scoop Whey in water

    100g Tuna
    50g Wholemeal Pasta
    1/2 Avocado

    Meal 3

    1 slice multi grain bread
    1/2 can baked beans (drained some sauce out)
    4 eggs (1 yolk) scrambled
    1 Orange

    Meal 4

    1 large chicken breast
    large salad + olive oil dressing
    1 penguin choccy biccy

    Meal 5

    1/2 Chicken breast
    little bit of salad


    Training felt good today but still feeling a bit off with sore throat. My form was shocking with seated Tri ext, need to bring elbows closer to head. Looking forward to upping the weight next week, starting to see some strength gain which felt good.






    #2
    Yib
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    RE: Glebitz Motivation log 2004/03/22 22:58:16 (permalink)
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    im not too crazy about the routine, but if its working for u then i guess thats wut counts.....


    not sure if ur getting in enough protein either...how much does all that total up to? u should also have a slow release protein before bed like casein, skim milk, cottage cheese, whey in milk... whey in water as soon as u get up and then breakfast a bit later...r u eating every 3 hours
    #3
    mb
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    RE: Glebitz Motivation log 2004/03/23 11:27:51 (permalink)
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    Dg - there's nothing to be shy about starting a Progress Journal! If you share your progress with the other forum members it'll motivate you more to achieve your goals! And it's always great to look back at how far you've come.

    Glebitz - good luck.
    #4
    CHTHONIC
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    RE: Glebitz Motivation log 2004/03/23 11:31:24 (permalink)
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    Quite a "crowded routine" you have there Glebitz. As long as you feel you are progressing though i guess . Keep the posts coming.

    Start a darn journal DG
    #5
    mb
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    RE: Glebitz Motivation log 2004/03/23 11:34:40 (permalink)
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    Glebitz, your diet seems to be low in carbs. Is that the idea?
    #6
    Glebitz
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    RE: Glebitz Motivation log 2004/03/24 00:24:28 (permalink)
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    YIB - I think my protein intake is around 150g but im only 65kg. Yes I TRY to eat every 3 hours or so. I do normally have cottage cheese before bed (as you can see from todays diet) but I'd just run out yesterday.

    Dg - I think you should start one mate, I wasn't going to but thought f**k it - in 8 months time I'll be glad I did when I can look back and see the progress made. I think most people on MT seem mature enough to understand that every one starts somewhere and you have the bonus of getting advise from experienced members.

    CHTHONIC - How do you mean a "crowded routine"? I based around cashmans beginners routine, I seem to be starting to make strength gains now after playing around with different size weights for a few weeks. After 6 months or so I will think about going to a 5 x 5 routine.

    Mb - Yeah the diet does seem a little low on carbs, I have actually increased them slightly since reading your journal. I haven't lost any fat over the last month so I figured that it was about right?

    Tues 23 March 2004

    TRAINING

    Deads...........40kg.....8 8 8 6
    DB Rows.........17.5kg...8 8 8 6
    Lat Pulldown....30kg.....8 8 7 6
    BB Curl.........15kg.....8 8 8
    DB Hammer curl..7.5kg....8 8 7

    First day doing Deads today, felt off balance on the first set so I took my shoes odd and felt much more stable but I think form went to sh*t on 3rd and 4th set so I stopped at 6 reps on the forth. I think it will take some time to get confident with deads as there'e a lot of room for error with form.
    DB rows were ok but I can't seem to get a squeeze at full contraction like I could with a lower weight plus I never seem to feel like I've worked my lats, maybe my bicep is my weak point?

    DIET

    Meal 1

    1 scoop whey in water
    50g Oats
    2 Tbls low fat yogurt
    2 Tbls mixed dried fruit n' nuts

    PWO - 1 scoop whey in water

    Meal 2

    100g Tuna (tinned)
    50g Wholemeal pasta
    1/2 Avocado
    1 apple

    Meal 3

    2 multi grain toast
    6 eggs (2 yolks) scrambled
    1 Orange

    Meal 4

    2 filet white fish
    50g brown rice
    Medium salad

    Meal 5

    125g low fat cottage cheese
    1 tsn honey for taste

    Went out to see friends and had 2 beers and 1 glass of wine (naughty naughty)


    #7
    CHTHONIC
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    RE: Glebitz Motivation log 2004/03/24 08:36:14 (permalink)
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    quote:
    CHTHONIC - How do you mean a "crowded routine"? I based around cashmans beginners routine, I seem to be starting to make strength gains now after playing around with different size weights for a few weeks. After 6 months or so I will think about going to a 5 x 5 routine.


    5 x 5 routines rule! I'm currently doing one, and going up weight on most exercises every week! I'd strongly suggest you attempt one, or anyone for that matter. Keep posting, and good luck,

    Alex.
    #8
    Glebitz
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    RE: Glebitz Motivation log 2004/03/24 09:04:42 (permalink)
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    Wed 24th March 2004

    TRAINING

    CV - 40min

    DIET

    Meal 1
    1 scoop whey in water
    50g Oats
    2 Tbls low fat yogurt
    2 Tbls mixed dried fruit n' nuts

    PWO - 1 scoop whey in water

    Meal 2
    100g Tuna (tinned)
    50g Wholemeal pasta
    1 apple

    Meal 3
    2 multi grain toast
    6 eggs (2 yolks) scrambled
    1 Orange
    1 Apple

    Meal 4
    Chicken curry (home made healthy)
    50g brown rice

    Meal 5
    150g Low fat Cottage cheese
    1 tsn honey
    #9
    TheMasterPlan
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    RE: Glebitz Motivation log 2004/03/24 13:06:01 (permalink)
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    Seems to me your dumbell rows are pretty high compared to your other lifts (thats a 17.5kg in each hand, yes?), seems strange compared to your deadlift and lat pull down weight.
    Also strikes me as strange that you can do 3x8 dips with +5kg weight, yet flat bench with 12.5kg dumbells!
    Light bodyweight does have advantages, as your dipping shows, have you tried chin ups instead of lat pull downs?
    #10
    Glebitz
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    RE: Glebitz Motivation log 2004/03/24 23:35:25 (permalink)
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    Mintaka - Yes I did mean 17.5kg DB each hand for DB rows, I did 15kg last week (not in journal) and completed 4x8 so went up the weight. When I do lat pulldowns I bring the bar all the way to my upper chest and when I can't bring it down that far I stop, I think my bicep gives up on most back exercises as I never feel like I've worked my lats.

    I think I could also lift more on the deadlifts but that was the first time I had done them so I'm still gaining my confidence with form before upping the weight. I have tried chins but can only do a couple and thats only if i've done nothing else first, if I try them after anything else I can't even get one. The dips I've noted down here are Tricep dips - I sit on a bench and put my feet up on another bench while holding 5kg in my lap, im not lifting my whole body weight as my feet are supported.
    #11
    CHTHONIC
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    RE: Glebitz Motivation log 2004/03/25 08:22:45 (permalink)
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    quote:
    Originally posted by Glebitz

    When I do lat pulldowns I bring the bar all the way to my upper chest and when I can't bring it down that far I stop, I think my bicep gives up on most back exercises as I never feel like I've worked my lats.



    Can you get someone to spot you for these and aid pulling down the bar a little to make sure you always get them down to the bottom, if someone does aid that part of the motion, then hold the position at the bottom of the rep for 2 seconds if you can.

    quote:
    I think I could also lift more on the deadlifts but that was the first time I had done them so I'm still gaining my confidence with form before upping the weight.


    Yes, i know what you meant, new exercise, start low and GRADUALLY work yourself up. If you can get someone to keep an eye on your form, even better.

    quote:
    I have tried chins but can only do a couple and thats only if i've done nothing else first, if I try them after anything else I can't even get one.


    If you are starting to chin, you DO NOT need to do lat-pulldowns in my opinion. Chinning is far better as well, will grow them biceps for ya for sure. And as YIB pointed out to me, if you can't manage doing a full set of 5 or 6, then do whatever you can and some negatives. When i say "negatives" i mean either get someone to lift you up, then control your descent, or jump up (off a bench or something) and control your descent.

    quote:
    The dips I've noted down here are Tricep dips - I sit on a bench and put my feet up on another bench while holding 5kg in my lap, im not lifting my whole body weight as my feet are supported.


    That's known as "bench-dip". I see a lot of women doing them, but no guys! I HAVE tried them, and yes they do hit your triceps and not much else. I don't know whether they are advisable, i'll leave someone else to fill in here.

    Hope some of that helped, and good luck,

    Alex.
    #12
    Glebitz
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    RE: Glebitz Motivation log 2004/03/25 09:37:29 (permalink)
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    Thanks for that info Alex

    Thurs 25th March 2004

    TRAINING

    DB mil press......12.5kg....8 8 7
    DB side raises.....7.5kg....4 4 8 (5kg last set)
    DB Shrugs..........N/A......0 0 0 0 0

    Really noticed strength coming on with Mil press so will up the weight next week. Side raises - I hate these f**king things, 7.5kg seems to heavey to get in my rep range of 6-8 but 5 kg feels like a couple of baked bean cans. Dropped shrugs today as traps are still sore from deadlifts on tuesday.

    DIET

    Ok, I really can't be arse writing out my diet every day as it takes up too much time and doesn't really vary much.

    #13
    Glebitz
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    RE: Glebitz Motivation log 2004/03/27 04:10:15 (permalink)
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    Fri 27th March 2004

    CV - 40 min

    Sat 28th March 2004

    Squats...........45kg...8 8 8 8
    SLDL.............35kg...8 8 8
    Leg Ext..........80kg...8 8 8
    Calf Raises......50kg...10 10 10 15
    Crunch machine...45kg...8 8 8 8


    Took shoes of for squats and felf much more stable than trainers as I was tending to lean foward and put too much strain on my knees. This was also the first day I added warm sets to squats (8x50% 8x70%), I found it much better than going in cold to working sets.

    SLDL felt quite easy and got no twinges in lower back. I'll be increasing the weight on all these exercises next week
    #14
    Yib
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    RE: Glebitz Motivation log 2004/03/27 04:30:47 (permalink)
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    quote:
    Originally posted by Glebitz

    Thanks for that info Alex

    Thurs 25th March 2004

    TRAINING

    DB mil press......12.5kg....8 8 7
    DB side raises.....7.5kg....4 4 8 (5kg last set)
    DB Shrugs..........N/A......0 0 0 0 0

    Really noticed strength coming on with Mil press so will up the weight next week. Side raises - I hate these f**king things, 7.5kg seems to heavey to get in my rep range of 6-8 but 5 kg feels like a couple of baked bean cans. Dropped shrugs today as traps are still sore from deadlifts on tuesday.

    DIET

    Ok, I really can't be arse writing out my diet every day as it takes up too much time and doesn't really vary much.




    I would lose the isolations on chest day and stick this in instead...that way you give your shoulders more time to recover as they get a nice beating in the other compounds as well...and if you dont like side raises then do Military standing only...which is what I would do either way...

    glad the back stopped twinging, lol...and good that you're bringing up the weights, keep up the progress
    #15
    TheMasterPlan
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    RE: Glebitz Motivation log 2004/03/27 16:34:01 (permalink)
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    quote:
    Originally posted by CHTHONIC


    quote:
    The dips I've noted down here are Tricep dips - I sit on a bench and put my feet up on another bench while holding 5kg in my lap, im not lifting my whole body weight as my feet are supported.


    That's known as "bench-dip". I see a lot of women doing them, but no guys! I HAVE tried them, and yes they do hit your triceps and not much else. I don't know whether they are advisable, i'll leave someone else to fill in here.

    Hope some of that helped, and good luck,

    Alex.



    I have seen guys do them, I had to help one guy put a few 20kg plates on himself when doing them. Thats when it looks hardcore! dont know how effective they are.
    #16
    Glebitz
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    RE: Glebitz Motivation log 2004/03/27 23:47:16 (permalink)
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    quote:
    I would lose the isolations on chest day and stick this in instead...that way you give your shoulders more time to recover as they get a nice beating in the other compounds as well...and if you dont like side raises then do Military standing only...which is what I would do either way...


    quote:
    YIB's right, you know. It really does seem to be a better idea to concentrate on the big compounds - going a little heavier on them - by dropping the more isolated movements. The muscles used by something like side-raises are already used by overhead presses, so you might as well go heavier on them and drop the raises.

    Try some pull-ups too, but (especially if you do negatives) be prepared for shocking DOMS for a while, well that's what happened to me when I started doing them! It goes soon though and they're a cracking bicep/back exercise, well worth trying.



    I know what you're both saying about consentrating on compound movments for mass building but I've only been working out for just over a month. I can't wait until I can move on to something like 5x5 or 4x6 and put all my effort into these exercises but I am making progress with strength by doing this routine so I sort of feel by dropping any of the exercises I wouldn't be making as much progress as I am now.

    I may replace Lat pulldown with chins (palm facing away). Do you think I should keep the same reps/sets but just do negatives (4x6-8) until I can do a resonable amount of quality chins?

    #17
    Yib
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    RE: Glebitz Motivation log 2004/03/27 23:54:16 (permalink)
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    do the compounds....with higher reps and lower sets......thats all
    #18
    Yib
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    RE: Glebitz Motivation log 2004/03/27 23:55:37 (permalink)
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    forgot to add......you have to practice doing these movements, so why bother with all the other stuff....just do the routine of compounds you want and stick to it...it doesnt have to be 5x5 until you get a few months of training down
    #19
    Glebitz
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    RE: Glebitz Motivation log 2004/03/28 04:06:47 (permalink)
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    I can see that compound movements are the most beneficial for building mass but why should the isolation exercises be dropped? The compound movements are always the first exercises I do on any given day so its not as if I can go heavier on them because I wasn't doing the isolation exercises.


    Dan.
    #20
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