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Let Construction Begin!!

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DC77
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2005/07/26 17:59:13 (permalink)

Let Construction Begin!!

After an off and on layoff for about a year i have over the past two week got my new diet sorted and routine sorted.

I and a couple of mates have a great home gym in my garage so now there is definetaly no excuses. If i cant walk 5 yards well it just isnt going to happen plus im getting married in Feb 06 and the honeymoon is in Hawaii so i need to look good in those speedos.

Anyway the idea is to cut, bulk cut etc. At the moment im looking to reduce bodyfat (which has been succesful over the past two weeks which is my break in period)

Workouts (adapted from AW routine - Cheers !!) are as follows -


Monday (chest/shoulders/triceps)
Weighted dips 3x8
Inc bench 3x8
Military press 3x8
CG bench press 3x8

Wednesday (Legs/Abs)
Squat 3x8
SL Deadlift 3x8
One Leg Calf raises 3x10
Abs

Friday (back/biceps)
Deadlift 3x6
Chins 3x Max
One Arm Rows 3x8
BB curl 3x8

Cardio is to be done Tuesday, Thursday and Friday. Tbh dont know as yet schedule.

First Workout was last night Monday 26th July 2005 as follows :-

Weighted Dips 3 x 8 - 10kg
Incline Press 3 x 8 - 60kg
Dumbell Press 3 x 8 - 17.5kg
CG Bench 3 x 8 - 50kg

Weights were started purposely low as i want constant gains not some big gains and stagnation.

Plan on recording the day after. Wont be anal about recording diet all the time but will be honest and b*llock myself when i let myself down.

Lets get it on!
#1

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    DC77
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    RE: Let Construction Begin!! 2005/07/26 20:24:50 (permalink)
    First cardio session is done, 20 mins on the crosstrainer at about 66 rpm...really surprised how unfit i am. Hoping to increase each cardio session by 5-10mins each session until im doing 45mins. Also will look at maybe a HIIT session on a saturday morning after some fuel.

    Took some stats before as well..not that good really..hoping to borrow a camera in the next few days for progress photos. Most journals have them and they seem to help alot with staying on the straight and narrow!

    Height - 5ft 6ins
    Weight 11st 9ibs
    Neck 15.5
    Chest 43.5
    waist 33 - needs work
    Arms L.16 R. 15.5
    Legs L.23 R. 22.75
    Calf L.15.5 R. 15.5

    Tommorrow is legs workout

    Proper diet as well tommorrow. Have ate pretty good past two weeks but cheat days have now got to be cheat meals also have to watch the drink as well not going to live like a monk but just monitor,assess and adjust as the nutrituion gurus suggest. Must remember to buy some protein bars for when I have long meeting can just nip the toilet and have a bar, had a meeting this morning for 4 hours without any food..catabolic springs to mind. Anyway onwards and upwards.!!

    Must remember each small step takes me closer to where i want to be!
    #2
    DC77
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    RE: Let Construction Begin!! 2005/07/27 20:13:24 (permalink)
    Legs workout just completed

    Squats 3 x 8 - 80kg

    Dumbell SL Deadlift - 3 x8 - 15kg db - decided to use dumbells to get a good stretch in the hamstring.

    One leg calf Raise - 3 x 10 - 17.5 kg db

    (Abs was done after tuesdays cardio)

    Pretty good if short workout. Right knee is still giving me some probelms so must keep an eye on that. Have been taking some glucosomine for past week so see how it goes, may take some ibuprofen to alleviate any inflammation. Left calf was also tight but loosened up after a couple of sets.

    Purchased some new whey powder today (Met rx) and some chemical flapjacks for when i have meetings as mention in yesterdays post. Also have been using little plastic bottles to have my whey shakes pre-mixed, just use my shaker and then split and put in fridge for morning and after workout.

    Diet was good today...plus i have a nice steak waiting for my tea. As yet no let downs on diet front.
    #3
    DC77
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    RE: Let Construction Begin!! 2005/07/28 19:58:31 (permalink)
    No lets downs again on the diet front...plus chemical flapjacks and protein powder got delivered today. Close call with the protein powder as i had just enough left for after cardio.

    Cardio workout - 25min on crosstrainer at 66 rpm average. Legs were a bit tight after squats yesterday but felt okay. Really helped having the tv on - Sopranos series two never really watched it before ...good programme...time flew.

    Decided today that cut will run for 10 weeks and will follow with a 4-6week bulk, planning on having cut run on average twice as long as bulk to keep the fat down.
    #4
    DC77
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    RE: Let Construction Begin!! 2005/07/29 18:43:25 (permalink)
    Back and Biceps just done (arms are still pumped so having trouble typing) anyway...

    Deadlift 3 x 6 - 90 kg
    Chins 1 x 5,5,5
    Dumbell Row - 3 x 8 - 26.5kg

    BB Curl - 3 x 8 - 26kg

    fairly good workout felt strong...gave myself a bit more rest between sets than have been doing to get sets and reps out etc.

    Diet went good today no probelms. Probably need to increase water intake, but have been drinking some green tea instead of coffee.

    Going to pictures tonight and out for tea so have to make sure i dont induldge in any thing i shouldnt.

    Will have another weigh in on monday...and take waist measurement for progress.

    Planning on taking measurements every two weeks and weight every week.
    #5
    DC77
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    RE: Let Construction Begin!! 2005/07/30 18:38:31 (permalink)
    Didnt end up going the flicks last night but went out for tea.

    Had a steak with the trimimmming and chicken wings to start...cheat meal what was surpriisng is that when you eat clean all week and build yourself up for your cheat meal, you have your cheat meal and its an anti-climax. The food feels greasy and just not that tasty...your taste buds must adapt.

    Cardio was done am today after a whey/ater shake..felt quite good. I was up at 7.00am on a Staurady, normally going to bad at that time. 30mins on crosstrainer 69 rpm average. (getting a bit fitter)

    Day off tommorrow no cardio/weights

    Diet oaky today must stay on straight and narrow.
    #6
    samcim
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    RE: Let Construction Begin!! 2005/07/30 21:28:45 (permalink)
    Good luck mate, keep it up!
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    DC77
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    RE: Let Construction Begin!! 2005/08/01 19:44:38 (permalink)
    Cheers Samcim

    Had a few too many on sunday night so todays diet was a bit off today but i pulled it round later on!!

    20 mins cardio today - crosstrainer at about 66 rpm!!! decided on cardio today as i feel tired and would rather be strong for a weights session so will do mondays workout tommorrow.

    back on the horse tommorrow.

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    DC77
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    RE: Let Construction Begin!! 2005/08/01 20:00:32 (permalink)
    Forgot

    Weight - 11st 9ibs

    waist just under 33 ins

    Naff all movement in a week, just gotta keep going !!!
    #9
    samcim
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    RE: Let Construction Begin!! 2005/08/01 20:03:20 (permalink)
    Yes mate its hard I know! Im going thro the same thing Just keep at it and keep your goals clear in your head. The thing that helps me is when I wanna cheat I just think of my goal in my head and it stops me cheating "as much"

    Good luck bro!
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    DC77
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    RE: Let Construction Begin!! 2005/08/02 20:20:53 (permalink)
    Just got to keep at it, if after 10 weeks which is my intended cut ive got no where then thats the time to be peed off not after a week, thanks for the encourgaement samcim, had a quick (sorry mate in work) read of your journal today your going good mate, so good motivation to be had although you probably make two off me

    Workout today..

    Dips 3 x 8 - 15kg
    Incline Press - 3x 8 - 62.5kg
    DB Shoulder Press 3 x 8 - 20 kg
    CG Bench - 3 x 8 - 52.5kg

    Pretty good workout, appetitie was a bit crap this morning but have stayed away from any bad foods which is the main thing and its has increased as day has gone on
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    DC77
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    RE: Let Construction Begin!! 2005/08/03 19:59:51 (permalink)
    Legs workout

    Squats - 3 x 8 - 82.5kg

    DB SL Deadlift - 3 x8 - 17.5 kg DB

    One legged Calf Raise 3 x 10 - 20 kg DB

    Knee still gieving a bit of gib and left calf now feels like ive pulled it, so im going to ice it and tiger balm it tonight.

    Diet went well today...ill detail it below

    8.00am - Whey and water
    9.00am - Bowl of musiele (spelling !)
    11.00am - Tin of sardines and a banana
    1.00 pm - Sainsburys Beef & mash healthy eating ready meal & some fruit - okay not the best but they didnt have any steam fresh meals which are better
    3.30pam - half tub cottage cheese and almonds
    PWO - whey with water
    7.30 - Mango chicken breast, cous cous and sweetcorn.

    This is mainly typical of what i eat each day!!!
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    DC77
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    RE: Let Construction Begin!! 2005/08/04 21:29:06 (permalink)
    Cardio again today 25 mins on crosstrainer & abs.

    Bit tired tonight but cardio felt okay.

    Diet a bit crap didnt eat as normal as i had a v.busy day at work.

    Must say im starting to feel and look a bit better, a bit harder in places & slighty more muscular.
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    DC77
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    RE: Let Construction Begin!! 2005/08/05 19:44:26 (permalink)
    Back & Biceps

    Deadlift - 3 x 6 - 95kg - straps used on last set
    Chins 1 x 5,5,6
    One arm Row - 3 x 8 - 29kg db
    BB Curls - 3 x 8 - 27.5 kg

    Diet was okay but still suffering a bit from loss of appetitie. Strength still increasing nicely.

    No cardio tommorrow to see if im just a bit tired and thats affeting my appetite.
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    DC77
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    RE: Let Construction Begin!! 2005/08/15 15:38:09 (permalink)
    No excuses!!!! havent trained since Friday 5th August, been off work for a week and have basically partied a bit to much.. back on the horse today.

    Diet crap but plan on sorting that out next week...just got to get back to training!!!


    Chest, Shoulders and Triceps

    Dips 3 x 8 - 15kg
    Incline Press - 3x 8 - 62.5kg
    DB Shoulder Press 3 x 8 - 17.5 kg
    CG Bench - 3 x 8 - 55 kg

    More or less kept weights as last workout to break back in...

    No more holidays or partys planned for a while and if any do arise i will just hae to plan my training around it better, simple as that!!
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    DC77
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    RE: Let Construction Begin!! 2005/08/17 20:06:07 (permalink)
    Back to the gym again for legs.. the hot weathers a killer but happy i got in today

    Squats - 3 x 8 - 85kg

    DB SL Deadlift - 3 x8 - 20 kg DB

    One legged Calf Raise 3 x 10 - 22.5 kg DB

    Positive things about the week of is that my knee is feeling a bit better and my calf is fully recovered...

    Not bad workout but need to start getting the weights back upto where they were when i was properly training/
    #16
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