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Ivan's Journal - with Pics

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ivan
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2004/01/23 11:37:29 (permalink)
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Ivan's Journal - with Pics

I thought I'd start a journal.

My stats are:

Height = 5ft 9.
Weight = 161lbs.
Chest =
Neck =
Biceps =
Quads =
Calfs =
Waist =

Will put rest of stats in when I measure them.

My routine looks like this:-

Monday: Legs/Delts
Squats = 3x10
Leg Extensions = 4x10.
Leg Curls = 3x10.
Barbell Shoulder Press = 3x8.
Lateral Raises = 3x8.

Wednesday: Chest/Tri’s
Flat Barbell Bench Press = 3x8.
Dumbbell Inclined Bench Press = 3x8.
Flat Flyes = 3x8.
Close Grip Bench Press (EZ Bar) = 3x8.
Skull crushers (EZ Bar) = 3x8.

Friday: Back/Bi’s
Dumbbell Bent over Rows = 3x8.
Barbell Bent over Rows = 3x8,
Barbell Shrugs = 3x8.
Barbell Bicep Curls (Ez Bar) = 3x8.
Hammer Curls = 3x8.

I'll be posting my diet and routine on this site everyday.

My goal is to put on 14lbs of muscle.
#1

11 Replies Related Threads

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    Ironhead
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    RE: Ivan's Journal - with Pics 2004/01/23 13:07:48 (permalink)
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    Hello mate,
    Good luck,
    I would personally chuck some dips in on Chest day, maybe loose the flat flyes. Also on back day any reason for not deadlifting? Its the best building excercise there is. Oh and no Chins? Sorry, and how come you are bent over rowing with dumbells and barbell?

    My 2p...
    #2
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/23 13:12:28 (permalink)
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    Can't deadlift, hurts my back lower back too much, I've been showed how to do it by three people who have been doing it for years. I've tried it with light weights and heavy. I just get back pain from it.

    I workout from home, can't afford to join a gym. It costs me enough getting protein bars and whey. So I can't do Chins or dips.

    What could instead of bb bent over rows please?

    Thanks for the good luck!
    #3
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/23 16:04:16 (permalink)
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    Diet today so far.

    Breakfat 10:30am - three weetabixs with 500ml of skimmed milk, 300ml of orange juice.

    Dinner: 1.30pm - 410g of Ravioli, three pieces of thick wholemeal toast. with two slices of cheese. 300ml glass of skimmed milk, muller light yogurt, two pieces of malt loaf, no butter.

    2.50 - Workout
    5 min warm up strecthing.
    Dumbbell Bent over rows 21kg*9, 22kg*9, 22kg*9, 22kg*8
    Barbell shrugs 62kg*10,10,10
    Barbell Bicep Curls 33kg*9,9,9
    Hammer curls 13kg each dumbbell*8,8,8

    3.30 - 30g Whey in water. After workout.

    All good workout today, chest still a bit sore from Wednesday chest/tris workout. Did 4 sets of dumbbell bent rows because couldn't think of anything to replace barbell bent rows. Any suggestions please let me know?

    Help and advice would be greatly appreciated.
    #4
    T-Bone123
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    RE: Ivan's Journal - with Pics 2004/01/23 16:08:37 (permalink)
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    Wide Grip Chins would be a good addition
    #5
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/23 16:40:59 (permalink)
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    Can't do chins haven't got a pull up bar
    #6
    tbowman
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    RE: Ivan's Journal - with Pics 2004/01/23 17:53:02 (permalink)
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    Use a rafter, tree limb anything really will work. If your really serious you will improvise.
    #7
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/24 00:00:58 (permalink)
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    ok, I'll give the pull up, somewhere unusual a try mate.

    The rest of my diet was like this today

    6.00 - tin of makarel 88g and a 100g of peanuts, 300ml Glass of skimmed milk.

    8.30 - Tea = two chargrilled chicken 100g each, 315g of baked beans and chips, 300ml glass of skimmed milk. Muller light yogurt.

    11.30 - 300ml glass of skimmed milk.

    going to bed now.
    #8
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/25 12:37:09 (permalink)
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    Saturday

    Day off today from training.

    Diet was as follows:-

    10.00am - Breakfast= 3 weetabixs with skimmed milk, 300ml glass of orange juice.

    12.00 pm - 100g of peanuts.

    1.30 - Dinner= two sausages, mashed potatoe with gravy and peas.

    3.45 - 100g Protein bar, contains 50g of protein.

    5.45 - Large milkshake from McDonalds.

    6.45 - 300ml glass of milk.

    8.00 - Tea= 110g pasta, 450g of meatballs, with tomatoe sauce. 300 ml glass of milk. Muller light yougurt.

    12.00 - Glass of milk, before bed.

    12.30 - Sleep.
    #9
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/26 12:02:55 (permalink)
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    Sunday

    Day off again from training.

    Diet was as follows:-

    11.00am - Breakfast - 3 weetabixs, with skimmed milk, 300ml glass of orange juice.

    2.30 - Dinner = 410g of Ravioli, two pices of thick granary bread, 1 large egg, with one piece of thick wholemeal bread. 300ml glass of milk.

    5.15 - 100g of peanuts, 300ml glass of milk.

    8.00 - Tea = sunday roast, turkey, potatoes, pean and carrots with gravy. 300ml glass of milk. Bannana.

    10.00 - Muller light yogurt.

    12.30 - 300ml glass of milk.
    #10
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/26 23:10:37 (permalink)
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    Monday

    Todays workout went well.

    Squats 45*10 46*10
    Leg Extensions 55*10, 55*10, 56*10
    Leg Curls 36.5*10*10*10
    Barbell Shoulder Press 36.5*8,37*8,37*9
    Lateral Raises 10*8, 10*8,10*8.

    I've never really done squats, and I did struggle with them, I can't seem to keep my feet flat on the floor. Thats why I only did 2 sets. I do struggle with squats, but I'll try and master them with a little time and practice.

    I'm gonna look into going to the gym in the leisure centre, because you don't have to be a member you just pay every time you use the gym. i don't think it cocts much though I could use it once a week to do my back and leg workout together. Tehn I can combine, chest/tris and Bi's/Delts maybe?

    My diet went like this today:-

    10.45 - breakfast= 3 weetabixs with skimmed milk, 300ml of orange juice.

    1.45 - Dinner= Sandwiches 4 pieces of thick wholemeal bread with six slices of ham and branston pickle. Yogurt, 2 pieces of malt loaf, no spread. 300ml of skimmed milk.

    2.45 - Workout.

    3.30 - 30g of Whey with water.

    5.45 - 88g tin of makeral, 100g of peanuts. 300ml of skimmed milk.

    7.00 - Bannana

    8.30 - 2 meduim egg omelette, with 315g of baked beans, mushrooms. 300ml of skimmed milk.

    10.15 - Muller light Yougurt.

    11.30 - gonna have 300ml of skimmed milk, then bed.
    #11
    ivan
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    RE: Ivan's Journal - with Pics 2004/01/28 16:30:13 (permalink)
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    28.01.04

    Workout todat went well

    Chest/tris
    Flat Barbell Bench 53kg*8,54kg*8,54*8
    Inclined Dumbbell Bench 20kg*8,20kg*8,20kg*8
    Flat Flyes 13kg*8, 14 1/2*8, 14 1/2*8
    Skullcrushers 24*8, 26*8, 27*9
    Close Grip Bench 34*8, 35*8, 35*8.
    #12
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