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lexie's 1st journal

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lexie
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2008/05/17 14:59:09 (permalink)
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lexie's 1st journal

right, where do i start? i've been meaning to start an online training journal for a while but i've just moved into my first house with the girlfriend and haven't had the time. i've been a reader more than a poster on the site for a while so thought it was about time to get my skinny arse posted and shame myself into getting into shape.

i'm 25, 5'10", ad 69kg at the minute. this is actually the heaviest i've ever been lol. as you'll see in the pictures i don't carry a lot of weight and don't have the frame to be some 150kg monster, so my goals are a lot more modest. i'm hoping to reach 75kg by the end of the year whilst staying as lean as possible.

this is how i currently stand







feel free to criticise my 'phyique' lol, preferably constructive!!!

i have 2 main problems the first being a dislike of capital letters when posting, and the second being a fast burning metabolism which combined with an active job keeps me in whippet like proportions.

i'm doing a full body workout 3 days a week at the minute having been previously doing a

chest
legs
back
shoulders/abs split for around 3 months, and to be honest the full body workout seems to be working better or at least feels like it is.

i'm alternating between legs, chest and back at the start of each workout, aiming for one compound move and one isolation move for each large body part. for shoulders and tris one exercise, and alternating between abs and bis for each day.
i rely heavily on chins, dips, bench presses, squats and deads but i'll post up a full schedule tomorrow

#1

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    lexie
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    RE: lexie's 1st journal 2008/05/17 15:02:27 (permalink)
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    i should also have said i'm supplimenting with whey, creatine and caffine before each workout andi'll post a full diet as well.

    pics aren't working god dammit
    #2
    theiopener
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    RE: lexie's 1st journal 2008/05/17 15:07:17 (permalink)
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    Lex remove the bits of junk after the .jpg extension and the pics will work

    nice and lean too

    if you want help on diet ill be please to lend you a hand bud
    #3
    lexie
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    RE: lexie's 1st journal 2008/05/17 15:07:27 (permalink)
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    [image][/image]

    [image][/image]

    [image][/image]
    #4
    anabolicjay
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    RE: lexie's 1st journal 2008/05/17 15:36:20 (permalink)
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    decent starting base there mate, nice and lean and good delts.

    The tattoo does not hide the skin, it reveals the nature of the man...

    #5
    lexie
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    RE: lexie's 1st journal 2008/05/18 13:12:45 (permalink)
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    todays workout will go like this

    wide grip pull ups (chest to the bar, over hand grip)

    dumbell shrugs - 25kg per hand

    bench press - 40kg

    dips (bent forward)

    dumbell squats - 20kg per hand

    stiff leg deadlifts - 40kg

    hanging leg raise (straight legs)

    side leans - 25kg

    all for 3 sets of 12, except the pull ups where i'm aimimg for 50 reps after reading an article in mucsle and fitness where arnold aimed for 50 reps using start/stop technique. it might be worth a try or it may kill me lol.

    i'll be back later with an update
    #6
    lexie
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    RE: lexie's 1st journal 2008/05/18 20:01:56 (permalink)
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    good session today, got my 50 pull ups but was wrecked afterwards and felt everything else suffered a bit afterwards. by the time the squats were finished i felt a little queasy lol and only managed sets of 10 for the bench press.


    next workout on tuesday after work
    #7
    SAMfitness
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    RE: lexie's 1st journal 2008/05/19 08:08:38 (permalink)
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    Lexie, have you had a look at Frankie's 5 x 5 routine?

    You would train 3 days a week - 1 Push, 1 Pull, 1 Legs - might serve you well as a way to put on a bit of size, rather than a full body workout 3 times a week which may result in overtraining certain muscle groups. I like the simplicity of it - good basic stuff - and gives plenty of rest/recovery between sessions.

    Just a thought...

    Sam
    #8
    lexie
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    RE: lexie's 1st journal 2008/05/19 17:40:44 (permalink)
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    cheers sam, i just looked it up. it looks like a very back to basics workout compared to my 'bit of everything' routine at the minute.

    is 3 exercises per session really enough?
    #9
    SAMfitness
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    RE: lexie's 1st journal 2008/05/19 20:40:17 (permalink)
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    ORIGINAL: lexie

    cheers sam, i just looked it up. it looks like a very back to basics workout compared to my 'bit of everything' routine at the minute.

    is 3 exercises per session really enough?


    Yes Lexie - definately - so long as you pick the right 3 and do them with the right intensity. Suggest you might 'suck it and see' for a few weeks...
    #10
    JeffSW
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    RE: lexie's 1st journal 2008/05/19 20:51:07 (permalink)
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    looking good in those pics. I'm similar size but not as lean looking. You do any cardio exercises?
    #11
    lexie
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    RE: lexie's 1st journal 2008/05/20 17:41:25 (permalink)
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    Yes Lexie - definately - so long as you pick the right 3 and do them with the right intensity. Suggest you might 'suck it and see' for a few weeks...



    cheers man, i'm back into the saddle tonight so i'll give it a try and see
    #12
    lexie
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    RE: lexie's 1st journal 2008/05/20 17:44:11 (permalink)
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    ORIGINAL: JeffSW

    looking good in those pics. I'm similar size but not as lean looking. You do any cardio exercises?


    none at all at the minute, my family are all pretty lean so i'm lucky like that. i have a really active job though so it keeps the lard off.

    where abouts in northern ireland are you from? i'm from londonderry/derry lol
    #13
    JeffSW
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    RE: lexie's 1st journal 2008/05/20 18:54:59 (permalink)
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    ORIGINAL: lexie

    ORIGINAL: JeffSW

    looking good in those pics. I'm similar size but not as lean looking. You do any cardio exercises?


    none at all at the minute, my family are all pretty lean so i'm lucky like that. i have a really active job though so it keeps the lard off.

    where abouts in northern ireland are you from? i'm from londonderry/derry lol


    Born in Belfast but lived most of my life in Bangor/Newtownards. At liverpool now studying at Uni.
    #14
    lexie
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    RE: lexie's 1st journal 2008/05/21 17:56:12 (permalink)
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    i started a new split last night on the recommendation of 'SAMfitness'. it's a pull/push/legs split with 5 sets of 5 reps with a heavier weight than i would normally be using for my normal 3 sets of 12.

    last night i did my first pull night.

    deadlifts - 52kg

    bent over rows - 42kg

    narrow hand underhand grip chins - bodyweight

    shrugs - 26kg per hand
    #15
    Xian
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    RE: lexie's 1st journal 2008/05/21 18:56:32 (permalink)
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    Awesome pants, - not bad starting body. Best of luck!
    #16
    lexie
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    RE: lexie's 1st journal 2008/05/24 10:34:30 (permalink)
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    thursday night was the 1st push night of this new routine.

    it consisted of:

    incline dumbell press - 22kg dumbells

    overhead press - 12kg dumbells

    dips - bodyweight

    incline flye - 17.5kg (all 5x5 again with 30seconds rest between sets)

    didn't go too badly and no aches or pains the next day. i know that i should stick to compound moves for this 5x5 routine but i felt like i had plenty more in the tank so threw in an isolation move at the end to hit the chest again.
    #17
    lexie
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    RE: lexie's 1st journal 2008/05/24 10:35:56 (permalink)
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    ORIGINAL: Xian

    Awesome pants, - not bad starting body. Best of luck!


    i really should have chossen a better pair of togs lol but my girlfriend seems to like them.

    cheers for the comment
    #18
    lexie
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    RE: lexie's 1st journal 2008/05/24 10:38:27 (permalink)
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    legs day today will comprise:

    squats
    romanian deads
    single leg calf raises
    hanging leg raises
    and possibly leg extensions or ham curls
    #19
    rocky_23
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    RE: lexie's 1st journal 2008/05/24 11:31:01 (permalink)
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    Looking good lexie, good luck with the new routine

    I'll keep checking back to see your progress bud
    #20
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