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Kristoff's Lifting Journal *NEW*

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KrisLifts
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2015/02/21 19:32:58 (permalink)
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Kristoff's Lifting Journal *NEW*

Ok so ive just started lifting and think its a good idea to track progress, im doing a 4 day split at the moment, this morning weighed in at 11st on the button, heigh is 5ft8, 27yrs old, im skinny fat, abit of a belly on me, im wanting to put muscle on and not to much fat.
 
my diet consists of:
 
meal1: 5 eggs scrambled & 4 slices of wholemeal toast - cals 492- c50 p31 f27
 
meal2: 1 tin of tuna & 250g white basmati rice - cals 329- c62 p25 f7
 
meal3: 200g chicken breast & 250g white basmati rice- 534- c62 p60 f7
 
PWO: protein shake cals-190 c4 p36 f2
 
meal4: whey & oats - cals 459 c69 p28 f8
 
calories-2,004
protein-180
carbs-247
fat-51
 
my training is:
 
chest & tri's
 
DB flat bench 5x5
DB incline bench 5x5
middle cable flies 3x8
low cable flies 3x8
tricep rope pulldowns 4x8
close grip bench 5x5
DB tricep extensions
 
shoulders & traps
 
smith machine shoulder press 5x5 (have some shoulder issues, smith is best for me)
DB press 5x8
DB front delt raises 4x8
side laterals 3x8
upright row 5x10
facepulls 4x8
shrugs 3x15
 
back and bi's
 
DB row 4x8
lat pulldown 4x8
cable row 4x8
lat pulldown Vbar attachment 4x8
ez bar curls 4x8
DB hammer curls 3x8
 
legs
squats 5x5
calf raises 4x20
leg press 4x15
 
im gaining strength everytime im in the gym so im not changing routine since im progressing, any input on diet would be helpfull, will post pics up soon as i take some im sitting around 24% BF im guessing.
 
Lets smash this $hit!
 
 
#1

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    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/21 19:38:00 (permalink)
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    today was back & bi's- favourite workout hit PB on DB rows happy with that!
     
    Db row
    1x8 20kg (each DB)
    1x8 20kg
    1x8 20kg
    1x8 20kg
    1x8 22kg PB
     
    lat pulldown
    1x8 30kg
    1x8 40kg
    1x8 40kg
    1x5 45kg PB
     
    lat pulldown V bar
    1x8 30kg
    1x8 40kg
    1x5 45kg PB
     
    cable row
    1x12 25kg
    1x8 35kg
    1x8 40kg
    1x8 45kg PB
     
    cable Ez curls
    1x8 22.5kg
    1x8 32kg
    1x8 32kg
    1x8 36kg PB
     
    DB hammer curls
    1x8 8kg
    1x8 8kg
    1x8 8kg
    1x8 10kg
     
     
    #2
    IconWldn
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/21 20:40:16 (permalink)
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    Good start with a few PB's mate.

    What's your training history like??
    #3
    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/21 20:43:43 (permalink)
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    IconWldn
    Good start with a few PB's mate.

    What's your training history like??



    trained about 6-7 year ago but didnt really stick to it for long- partying etc, but taking it seriously now
    #4
    The_Lone_Wolf
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/21 21:36:55 (permalink)
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    Welcome to the forum and good luck with your goals and this journal. 

    Bodybuilding Warehouse Rep.
    #5
    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/23 15:18:46 (permalink)
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    chest and tri's today 
     
    DB bench
    1x5 16kg (per DB)
    1x5 18kg
    1x5 18kg
    1x5 18kg
    1x3 22kg
     
    DB incline
    1x5 16kg
    1x5 16kg
    1x5 16kg
    1x5 16kg
    1x10 14kg
     
    cable flies
    1x8 13.5kg
    1x8 13.5kg
    1x8 13.5kg
     
    low cable flies
    1x8 9kg
    1x8 9kg
    1x8 9kg
     
    tricep pulldown rope
     
    1x8 27.5kg
    1x8 32kg
    1x8 32kg
    1x8 36kg
    1x8 36kg
    1x8 41kg
     
    close grip barbel bench
    1x8 15kg
    1x8 20kg
    1x8 25kg
    1x7 30kg
    1x8 25kg
    1x8 20kg
     
    Db tricep extension
    1x8 8kg
    1x8 10kg
    1x8 12kg
     
    abs
    crunches
    3x failure 
     
    hanging leg raises
    3x failure 
    post edited by KrisLifts - 2015/02/23 16:51:48
    #6
    cu77en
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/23 17:10:52 (permalink)
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    Good luck with your goals mate
    #7
    Floydy
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/23 17:22:48 (permalink)
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    Two good-looking sessions there mate. The reps to exercise ratio is spot on. You like your volume don't you?
    Good luck mate and stick to this plan
    #8
    IconWldn
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/23 19:44:47 (permalink)
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    KEEN ON THE VOLUME!!!

    Good effort mate!
    #9
    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/23 19:56:00 (permalink)
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    IconWldn
    KEEN ON THE VOLUME!!!

    Good effort mate!



    you think maybe to much volume? im just trying to find out what works for me atm
    #10
    James
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/24 14:25:44 (permalink)
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    Welcome - hope running a journal motivates you
    #11
    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/25 18:10:37 (permalink)
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    shoulders/ light biceps
     
    DB press
    1x20 warm up
    1x5 8kg
    1x5 10kg
    1x5 12kg
    1x5 12kg
    1x5 12kg
    1x5 14kg
     
    facepulls
    1x8 warm up
    1x8 20.5kg
    1x8 22.5kg
    1x8 22.5kg
    1x8 27.5kg
     
    cable front delt raises
    1x8 11.5kg
    1x8 13.5kg
    1x8 16kg
    1x8 16kg
     
    cable side lateral raises
    1x8 7kg
    1x8 9kg
    1x8 9kg
     
    DB shrugs
    1x8 30kg
    1x8 30kg
    1x8 30kg
     
    Ez bar curls
    1x12 10kg
    1x8 15kg
    1x8 20kg
    1x8 15kg
     
    DB hammer curls
    1x8 8kg
    1x8 8kg
    1x8 10kg
    1x8 12kg
     
    crunches
    3x failure
    3x failure
    3x failure
     
    some foam rolling - only time i do foam rolling i have dodgey shoulders and it seems to help after the workout
     
    i upped carbs to 300  also, still playing around with macros atm, 
     
    macros used to be - 200carbs 160protein 50fats---wasnt puting on any weight so upped carbs as said before
     
    now: calories 2,419, 300carbs, 160protein 60-70fats
     
    2lbs up this week
    #12
    KrisLifts
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    Re: Kristoff's Lifting Journal *NEW* 2015/02/27 13:52:38 (permalink)
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    today was back & bi's
     
    DB row
    1x10 warm up
    1x8 20kg
    1x8 20kg
    1x8 22kg
    1x8 22kg
     
    lat pulldown
    1x8 40kg
    1x8 40kg
    1x8 40kg
    1x5 45kg
     
    lat pulldown V bar
    1x8 40kg
    1x8 40kg
    1x3 50kg (total fail, wasnt happy about that)
     
    cable row
    1x12 warm up
    1x8 35kg
    1x8 40kg
    1x8 45kg
     
    EZ curls cable
    1x8 32kg
    1x8 32kg
    1x8 32kg
    1x8 36kg
     
    DB hammer curls
    1x8 8kg
    1x8 8kg
    1x8 8kg
    nice and extra slow on the negatives
     
    EZ forearm curls 3x8
     
    21s
     
    crunches 
    3xfailure
     
    enjoyed the workout, lats are defiantly getting wider/thicker, progress is coming real fast with gains obviously im happy with that, diet is still spot on! gona have a couple beers tonight since i havent had a cheat day in 3 weeks, so all is good!
    #13
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