Need some structure
Ok - been reading these journals for a while so thought it was about time I sorted one out for myself.
Started training about 3 months ago after a gap of about 8 years. Spent 12 years in the forces and used to train all the time, also played a lot of Rugby League although the legacy of that is a completey shot right knee which dislocates every so often (hard to squat heavy with confidence!). Since leaving I've not really trained consistently hard for a prolonged period, played around at it but never with enough discipline for enough time for it to be effective.
Anyway current stats are:
height: 5 10
weight: 14 1
legs: 26 (left) 24.5 (right)
Goal: Increased lean body mass
Currently train with a standard 3 day split, never training two days on the trot and no CV beyond walking to the train station every morning.
Session 1 Back/Bi
T Bar row or close grip bent over row x4
Barbell curl x4
Session 2 Chest/Tri
Flat bench x4
Incline bench x4
Close grip bench press x4
Session 3 Legs/Shoulder
Leg extensions x4
As just getting back into it sticking to compund movements and no more than 12 sets per session, each session last 35/45 mins.
Abs are done once a week - low rep with a weight.
Meal 1 3 scrambled eggs on brown toast plus protein drink
Meal 2 Chicken and brown rice
Meal 3 Tuna in brown bread
Meal 4 Chicken and brown rice
Meal 5 Varies but usually pasta based
post training take another protein drink
Meal 6 Can of tuna
Well thats me, I'll keep it updated with my progress...