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Skrewdriver's Journal

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Skrewdriver
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2003/12/23 12:39:54 (permalink)
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Skrewdriver's Journal

Going to start a journal for motivation purposes and for any help I can get. Comments very welcome.

Age 28
Height 5.9"
Weight 12st 6lbs
Approx BF% 15% (a guess: calipers aren't too accurate - hoping to get photos soon, so maybe I'll be told different).

Been weight training on and off for years, never followed a structured program or even recorded my progress prior to the last three months.

As I probably won't be training until the new year now, I'm going to include my last three workouts (since I'm on three day split) and my typical diet.

My aim is simply to gain muscle.

Thanks for reading.








#1

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    Skrewdriver
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    RE: Skrewdriver's Journal 2003/12/23 12:42:29 (permalink)
    17th Dec 2003

    Push


    Flat Barbell Bench Press
    60 x 6
    75 x 5
    80 x 5
    85 x 5
    87.5 x 5

    Standing Barbell Shoulder Press
    30 x 6
    40 x 6

    Seated Dumbell Shoulder Press
    17.5 x 8
    20 x 8

    Weighted Dips
    10 x 8
    15 x 8
    20 x 8
    #2
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/05 11:30:04 (permalink)

    4th Jan 2004

    Pull


    Deadlift
    60 x 5
    90 x 5
    100 x 5
    105 x 5
    105 x 5

    Dumbell Rows
    35 x 5
    40 x 5
    42.5 x 5
    45 x 5
    45 x 5


    Diet on 4/01/04

    11:00am wake - scrambled egg on toast with sausages and bacon.
    12:00 1 scoop whey
    12:45 train
    2:15 Omlette and toast
    2:30 1 scoop whey
    3:30 toasted cheese sandwich whilst cooking roast dinner
    6:00 chicken roast dinner
    10:00 finished off rest of the roast dinner.

    chomping on peanuts all day, and a couple of bits of fruit.

    #3
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/07 10:00:03 (permalink)
    diet 7/01/03


    8:00 Omlette and toast

    10:30 Ham salad sandwich white bread & a orange

    14:00 Beef Chow Mein

    16:00 pint of milk & a banana

    18:20 scrambled egg on toast and bacon

    19:00 bag of peanuts

    20:00 played badminton

    21:30 Jacket potatoe with tuna and cottage cheese, a sausage and a big salad

    #4
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/13 10:04:03 (permalink)
    12/01/2004

    Diet


    9:00 One scoop Nitrotech with milk & a Banana

    10:00 Pint of milk

    11:30 Sausage in onion pastie thing

    12:30 Turkey, Ham and Cheese sandwich, wholemeal bread

    16:00 Left over roast dinner -- all trimming with two chicken legs, half pint of milk

    17:00 Orange and banana

    20:00 Jacket potatoe with Tuna, Cottage Cheese, salad & two Sausages

    22:00 Small lasagne


    #5
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/15 10:50:54 (permalink)
    14/01/2004

    Legs

    All in Kgs


    Back Squat
    60 x 8
    80 x 8
    90 x 8
    100 x 8
    100 x 8

    SLDL
    50 x 8
    80 x 8
    95 x 8

    #6
    DerMalePhonkMann
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    RE: Skrewdriver's Journal 2004/01/15 10:57:41 (permalink)
    Why aren't you deadlifting?

    Why aren't you doing 5x5 for legs?
    #7
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/18 18:19:45 (permalink)

    18th Jan 2004

    Push

    All in Kgs

    Flat Barbell Bench Press

    85 x 5
    90 x 5
    90 x 5
    90 x 4 (+1 assisted by spot)
    90 x 3 (+2 assisted by spot)
    More reps with 90Kg this week

    Standing Barbell Shoulder Press
    50 x 5
    57.5 x 5
    60 x 5
    60 x 5
    60 x 5

    Weighted Dips
    15 x 6
    20 x 5
    25 x 5 PB
    27.5 x 5 PB
    25 x 5
    I've been stuck at 20Kg for weeks and doing more than five reps, thought I'd stick at five this week and put the weight up at last


    #8
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/19 11:06:16 (permalink)
    Diet 18/01/2004

    11:00 Scrambed egg on toast

    11:45 One scoop Nitrotech milk

    12:30 Train

    14:00 One scoop Nitrotech with milk & a banana

    15:00 Chicken with roast potatoes, yorkshire pudding, stuffing, parsnips, white bread

    15:30 Packet of salted peanuts

    18:00 Chicken and chips

    21:00 Lasagne & an Orange

    23:00 Cheese on toast
    #9
    PikeKing
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    RE: Skrewdriver's Journal 2004/01/19 11:22:51 (permalink)

    Hi Skrewdriver, I've come over to have a look after your reading your post in Frankies thread.

    Looks like your training is going well, making progress with the weights.

    I think your diet could be holding you back, its not that bad but its not that great either. Some people can eat poorly and do pretty well while others have to make sure everything is dialed in to make gains. Head over to the nutrition forum for some help.
    #10
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/19 11:40:56 (permalink)
    Many thanks Pikeing.

    Yes - diet has always been a bit of a mystery for me, and I think maybe you have summed it up quite well there. I supposed I've always thought (though maybe it's just me being lazy) that the human body is clever enough to take all protein and nutrients it needs from whatever you give to it. And, as you say, for some people, that seems to be the case.

    I'll try and spend a bit more time in the nutrition forum as you suggest :-)

    #11
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/20 10:37:27 (permalink)

    19th Jan 2004

    Legs.

    All in Kgs

    Back Squats

    60 x 8
    90 x 8
    100 x 8
    110 x 8 PB

    SLDL
    60 x 8
    90 x 8

    Declined Ab crunches
    1 x 10
    1 x 10 Weighted with 5Kg behind neck


    #12
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/21 12:16:15 (permalink)
    Diet on 20/01/2004


    8:30 3 scrambled eggs, 3 pieces of toast, 2 rashes of bacon

    9:30 2 Weetabix, Banana

    13:00 Jacket potatoe with cottage cheese, Chicken breast and stuffing balls

    16:30 Lasagne, Orange, pint of milk

    20:00 Pork chops with Pork seasoning, assorted veggies inc spinach, Steamed potatoes

    22:00 Played badminton

    23:30 Oats in milk
    #13
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/23 10:15:24 (permalink)
    23/01/2004

    Pull

    All in Kgs


    Bent Over Barbell Rows

    70 x 6
    80 x 5
    82.5 x 5


    Bent Over Dumbell Rows
    40 x 5
    42.5 x 5
    42.5 x 5
    42.5 x 5
    45 x 5 PB


    Close Grip Chin Ups
    6
    6


    EZ Bar Curls
    30 x 8
    30 x 8


    Hammer Curls
    12.5 x 8

    #14
    PikeKing
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    RE: Skrewdriver's Journal 2004/01/27 11:19:27 (permalink)
    quote:
    Originally posted by Skrewdriver

    26th Jan 2003

    Push

    All in Kgs


    Bit of a funny workout last night. Some random guy joined in my benching session with me, (gym partners couldn't make it). Lovely bloke - but was helping me a little too much. Not matter how much I would tell him not to help me unless I asked for it, he would help me as soon as the bar slowed down!


    Flat Barbell Bench Press
    85 x 5
    90 x 5
    92.5 x 5
    92.5 x 5
    92.5 x 5



    argh I hate when that happens, I get that with the monkeys at my place, they dont ask me for spots anymore as I wont do upright rows with the bar while they hold onto it and pull faces, i'll only grab when the bar starts going down.

    Good session though mate, it those sessions when you feel knackered that make a difference, even if it is only sort of a token effort.
    #15
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/28 10:11:33 (permalink)
    quote:
    Originally posted by PikeKing

    I wont do upright rows with the bar while they hold onto it and pull faces

    LOL!!



    Thanks for the words of encouragement mate
    #16
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/01/30 14:34:08 (permalink)
    29th Jan 2004

    Legs.

    All in Kgs

    Back Squats

    60 x 8
    80 x 8
    90 x 8
    100 x 8
    100 x 8
    100 x 8

    Felt weak last night. Squatting lower than I normally do, felt fine repping, but afterwards my lower back was giving me a bit of gip. Decided to call it a day. It's fine today. Workout dosen't look like much, but my legs today feel like they done something last night, so all is not lost. I'm gonna go back to front squat next week.
    #17
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/02/02 11:14:46 (permalink)
    23/01/2004

    Pull

    All in Kgs

    Decided to increase the reps today to a sort of 3 x 7 affair. For a few reasons really.
    http://www.muscletalk.co.uk/topic.asp?ARCHIVE=true&TOPIC_ID=28440&SearchTerms=rep,range
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=69810, I just fancied a change, seems so long since I've done more then five or six reps



    Bent Over Dumbell Rows
    37.5 x 7
    40 x 7
    40 x 7


    Bent Over Barbell Rows
    60 x 7
    70 x 7
    80 x 7


    Barbell Curls
    20 x 8
    30 x 8
    30 x 8


    Reverse Curls
    25 x 8
    27.5 x 8


    Hammer Curls
    12.5 x 7
    10 x 8


    Close grip chins
    1 x 5


    Dumbell Static Hold
    35 x 1 x 30 secs


    #18
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/02/04 10:13:43 (permalink)

    04h Feb 2004

    Drove down to the gym to be greeted by a sign on the door stating that due to a power cut they're closed. Cheers. Leg night, so I decided to do it at home. I havent been squating to parallel and my lower back has been niggling me the last couple of work outs, so I decided to Front Squat, Arse To Ankles at home. No rack, so had to 'clean' the weight up.


    Legs.

    All in Kgs

    Front Squats

    30 x 8 w/u
    40 x 8 w/u
    80 x 8
    92.5 x 8
    92.5 x 8
    92.5 x 8

    Lower back giving me a bit of grief. Not sure if I was leaning too far forward, or whether it was picking the bar up and putting it back down (without going through the floor (weights are in my attic), or whether my lower back is weak, or maybe I just need more rest.(?).



    Dumbell Jumping Squats
    Tried to keep mainly on my toes as I wanted this to hit my calves moreso.
    2 x 10 x 10Kg db



    Planks
    2 x 20secs


    Lot to be said for working out at home. Can put your dinner on a slow cook while you're working out, plus save time from traveling to and thro - never have to wait for equipment and have whatever music you want. Just wish I had more room in my place for equipment...



    #19
    Skrewdriver
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    RE: Skrewdriver's Journal 2004/02/04 14:35:02 (permalink)
    Diet 3/02/2004

    Gonna start taking a teaspoon of Creatine every morning for a little while.

    8:45 Scrambled Eggs on toast & Creatine

    10:30 2 Weetabix & banana

    14:00 Jacket Potatoe with Tuna and Cottage Cheese

    16:30 Lasagne & apple

    20:00 Nitrotech shake with milk & water

    20:30 Chicken Breast wrapped in Bacon with various veg and new pots

    23:30 Cottage Cheese and yoghurt
    #20
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