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roberts training log

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Robert
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2003/07/06 16:17:02 (permalink)

roberts training log

this seems to be the most enjoyable way of monitering my training: so here goes. [today is 06.07.2003]

name: rob
age: 19
weight: 166lbs [firt thing in morning after a ****+before brekkie]
height: 5'8''
bf/w ratio: about 8-10%

targets are strength, fitness and flexability whist maintaining current bf%. mass is just a bonus as both i and my girl are happy with the size of my body.

i am not into all this supps/steds malarky, did one d-bol only cycle about 2 years ago [silly i know] but gained about less than 8lbs off that due to poor diet etc. and do not plan any other supps/steds for the future.

deit: mon-fri

3 tins tuna/mackrel etc in oil, 3 pints milk, 10+portions of fresh and uncooked friut/veg and 2 litres water a day. washed down with anything else [that is reasonably low in fat and salt] that i want. usually chicken, bread or soup, or more friut.

sat and sunday

absolutely any sh-ite that tickles my fancy, from cake and coffee to steak and beer to a bottle of lambs navy [rum]. only stipulation, 3 litres water a day +1 multi vit tab before bed.

training program:

monday:
am: 4 miles bergen run 20lbs
pm: weight training - arms
pm: 30mins-2hrs shaolin long fist [kung fu]

tuesday:

am: 30mins bag work [heavy bag] boxing
pm: weight training - bench and deadlift
pm: 30mins-2hrs tai chi

wednesday:

am: rest
pm: run 10 miles

thursday:

am: 25mins circuit training
pm: weight training - squat and overhead press
pm: shaolin long fist

friday:

am: 4 miles bergen run 20lbs
pm: weight training - arms
pm: 30mins-2hrs shaolin long fist [kung fu]

saturday:

am: doesn't usually exist
pm: turns into am

sunday:

am: tends to be saturdays pm
pm: either sleep or go out to the hills for hike or scramble.

so there you have it. i will update this regularly with my new stats and max lifts, quickest times times etc and weather or not i stck to the diet plan.

wish me luck.
rob
#1

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    Robert
    Pro-Member
    • Total Posts : 2473
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: roberts training log 2003/07/06 16:40:23 (permalink)
    forgot to mention that forarms and abs/obiliques are all worked on kung fu days.

    ok so today is sunday, 06.07.03

    injured in work last week so still a bit sore, but have done 1RM attempts to post results to base progress moniter on.

    bench: 102.5kg
    deadlift: 110.5kg
    squat: 130kg [my friend is 18st4lbs and i can squat the basta*d right down to the ground sat on my shoulders for 2 good reps so i reckon thats about 130 for the 1rm]
    overhead press: 57.5kg
    bicep curl: 63kg [back against wall so very strict and good form]

    1mile run: 5min 37sec

    max pushups in 1 continuous stretch: 71
    max underhand pull ups in one continuous stretch: 27

    feeling strong this week but run times are lagging. not sure why, but it has been hot so maybe thats it. deit has been awsome mon-fri so muscles are staying well nurished. but got totally wasted the other night snorting whisky and downing pints. [}:)] so marks out of ten for the week: [10=spot on, and 0=oh dear, you are a naughty boy aren't you]


    diet: 7/10
    training: 9/10
    sleep quality: 10/10
    amount of sleep: 10/10
    injuries: 4/10
    motivation: 7.5/10

    rob
    #2
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