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Thread: Exercise diary

  1. #1 Default Exercise diary 
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    I know that Carr-agger had started a topic asking questions about fitness,

    I just thought considering quite a few people who exercise on here, we could put in put in our own diaries of what we do with are training.

    ---------------------------------------------------------------------

    For nearly 10 years or so I have worked out minimum five times a week,

    Then roughly 4 years ago, I stopped trading as I became ill,

    I then started training last year on and off nothing serious then three months ago I really got back to training big-time,

    Then two weeks ago I stopped training as i got fed up with the diet and try to eat healthy all the time,

    With only a month away from my holiday I decided I'm going to push myself and get ready for the holiday,

    So this is my stats as they stand

    I weigh 11 stone and seven pounds

    Body fat 18%

    Waste 33 inches

    Chest 38 inches

    Arms both left and right now flexed 11 pitches

    Both left and right legs 21 inches,

    So my goal now is to use a full body workout like I've mentioned,

    And have a diet to try to maintain my weight at the same time as dropping body fat,
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  2. #2  
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    I don't care if no one really contributes to this topic is just a place for me to keep an eye on my training and diet


    God I hate going to gyms nowadays,

    Over 10 years ago I trained in a hard-core bodybuilders gym,

    It had the correct layout, the cardio was separate room so if you want to socialise you would do so in the cardio room or at reception were you could have a coffee/protein shake and read magazines, left all the social side out when you went in the weights room,

    The gym itself had the correct essential equipment, plate loaded leg press, hack squat machine, squat rack, 2 Olympic bars, Smith machine, bench rack, incline and decline benches, the correct weights jump on dumbbells.

    It was like a family there it didn't matter if you were on steroids or not everyone was there to help, regardless of what your goal was, a lot of women went there not to build muscle but to tone up.


    Nowadays some of the hard-core gym what I've seen, don't have the bare essentials, don't have the atmosphere i.e. a lot of people take steroids and think they don't have to train that hard and just walk around with an attitude problem, most equipment is hold together by rust.

    Then you've got health clubs,

    Oh my god what a nightmare, posing city a lot of men just go to the gym to work on the show muscles i.e. chest and biceps and occasionally shoulders, spending half the time on the phone chatting to women joking and laughing with their bodies and taking up all the equipment without doing any serious work.

    Then to top it off the health clubs have two of the worst equipment you can have the Smith machine and the leg press machine not plate loaded leg press, as well as having the smallest area for free weights going so soon as you are training is already too crowded.

    Sorry for my rant just hate modern gyms nowadays
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  3. #3  
    Hobbes. is offline Bandwagon jumper of the year
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    Umm, I play football many times a week, go for the occassional run, tennis on Tuesdays, gym a few mornings a week. I'm very active, but I also eat lots of junk.
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  4. #4  
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    right done my first serious gym training session for the first time, as I had two weeks of.

    gym was packed as usual in the weights area, so was a struggle to get going.

    Anyway here's the breakdown of the weights I did

    Partial deadlifts
    1 set of 6 reps 90kg
    2 sets of 4 reps 100kg

    Smith machine Squats
    3 sets of 6 reps 80 kg

    Smith machine incline bench press
    1 set 45kg 6 reps
    1 set 47kg 6 reps
    1 set 47kg 4 reps
    (chest and arms are my weakest part as I don't have a partner to push me to get the last reps and push the weight up)

    Dumbbell shoulder press
    2 sets of 6 reps 34kg (each dumbbell was 17kg)
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  5. #5  
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    Great idea for a thread mate & when I get chance I'll put up my update as I need to try & keep a diary of my training as well.

    I've been struggling with a couple of injuries of late (torn ligament in wrist, medial ligament issue), so I'm going through bit of rehab training of late. Was previously doing HIT style stuff, but have struggled a bit tbh in terms of recovery, lack of decent gym equipment etc etc to do this style of training properly.

    Good point made regarding Health Clubs. I'm at an LA Fitness & they hate us weight trainers. I'm only there as it's the cheapest & most accessible for me re: proximity to work.

    Happy training!
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  6. #6  
    FamousInternationale is offline Directors Box
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    Hand Shandy x 3
    Protein Shake
    Bed

    YNWA
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  7. #7  
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    My gym is nice, just been newly refurbished it's lush!

    I don't really have a set workout if i'm honest, usually in the gym for an hour and a half doing 30mins on each area.

    In no particular order: (I'm not sure on names)

    Smith Squats:
    8x40kg
    8x80kg
    8x120kg
    Leg Press:
    8x120kg
    8x150kg
    8x180kg
    Leg extensions machine thingy:
    10x60kg (3 times)
    The other one, where you pull the weight inwards:
    10x60kg (3 times)

    Chest Press:
    8x50kg (3 times)
    Don't know the names of the other machines :FP:

    Tricep Pushdowns
    10x22.5kg (3 times)
    Pulldown thingy
    10x50kg (twice)
    10x60 kg (once)

    and various other stuff I don't know the names of.
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  8. #8  
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    Quote Originally Posted by SteviesThirdLeg View Post
    My gym is nice, just been newly refurbished it's lush!

    I don't really have a set workout if i'm honest, usually in the gym for an hour and a half doing 30mins on each area.

    In no particular order: (I'm not sure on names)

    Smith Squats:
    8x40kg
    8x80kg
    8x120kg
    Leg Press:
    8x120kg
    8x150kg
    8x180kg
    Leg extensions machine thingy:
    10x60kg (3 times)
    The other one, where you pull the weight inwards:
    10x60kg (3 times)

    Chest Press:
    8x50kg (3 times)
    Don't know the names of the other machines :FP:

    Tricep Pushdowns
    10x22.5kg (3 times)
    Pulldown thingy
    10x50kg (twice)
    10x60 kg (once)

    and various other stuff I don't know the names of.
    wow that lot of work, do you To do that every day.

    Where do you train and how much does the gym cost

    Here is a good website with listing all the exercises with a video which should help you

    http://www.exrx.net/Exercise.html
    Last edited by BeautifulHistory; 25-7-11 at 17:53.
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  9. #9  
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    Quote Originally Posted by Ens007 View Post
    Great idea for a thread mate & when I get chance I'll put up my update as I need to try & keep a diary of my training as well.

    I've been struggling with a couple of injuries of late (torn ligament in wrist, medial ligament issue), so I'm going through bit of rehab training of late. Was previously doing HIT style stuff, but have struggled a bit tbh in terms of recovery, lack of decent gym equipment etc etc to do this style of training properly.

    Good point made regarding Health Clubs. I'm at an LA Fitness & they hate us weight trainers. I'm only there as it's the cheapest & most accessible for me re: proximity to work.

    Happy training!
    hi, Ens007

    You you aspired me when reading the exercise and nutrition topic,

    So hence this topic been made and giving me the motivation again to get back to training, thank you.

    Injuries are such a pain in the backside specially when you get older as your body rebels against you.

    Where i'm training in Portsmouth the gym is about 10 min cycle from my house, so easy to get to.

    I would love to have a proper squat rack to do squats,

    Don't feel comfortable like I said going to a hard-core gym on my own, so I just stick to the

    Commercialised health clubs,

    hope you get over your Injuries
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  10. #10  
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    Hi mate - thanx for the kind words.

    You should never feel uncomfortable going to any gym. The meatheads had to start somewhere & if your lifting form is good + you know what your doing then you should have no qualms about going there. I do know where you're coming from though.

    My wrist injury is really peeing me off as I've had to reduce my lifts quite a bit. I'm back on to a fullbody programme myself (parts A & B), so I'll post up my stuff when I can. Just hope my knee lasts the course as well! I'm knocking on a bit now as well, so I don't recover as quickly. Bad times!

    I try to avoid Smith machine exercises (especially benching) where possible - truly awful bits of kit. Like you, we have no squat rack, but with help of mates & a bit of creative work we manage to load up a barbell with 140-160kg for free squats (pre-injury).

    It's good to share this stuff, so hope some others chip in as well, particularly regarding nutrition & diet.

    Enjoy your lifting pal.
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  11. #11  
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    Anyone know how a 14 year old can get ripped?

    I stopped drinking milk a couple of years ago, incase anyone asks!
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  12. #12  
    LukasBrodolski is offline Academy prospect
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    Day 1: Did a bit of exercising, was fairly boring but had my ipod. Ate less than i normally do

    Day 2: Did a bit of exercising, was fairly boring but had my ipod. Ate less than i normally do

    Day 3: Did a bit of exercising, was fairly boring but had my ipod. Ate less than i normally do

    Day 4: Took a day off

    Day 5: Did a bit of exercising, was fairly boring but had my ipod. Ate less than i normally do

    Day 6: Did a bit of exercising, was fairly boring but had my ipod. Ate less than i normally do

    Day 7: Took a day off

    Dieting habits: Ate less crap, ate more healthy stuff.
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  13. #13  
    ShayGuevara is offline Over the (Irish) sea poster of the year
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    Rest day havent had time to go the gym and wont later on, kept with my diet all day though.

    Holiday on Sunday so heavy training from tommorow to Saturday.

    Ill keep it updated
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  14. #14  
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    Being a Lacto-ovo-vegetarian, I find it a bit boring constantly trying to mix and match to get the right balance with my diet,

    So basically I just do the same diet Monday to Friday

    So here it is

    breakfast
    Bran flakes with skimmed milk
    two boiled eggs
    glass of milk 200ml
    multivitamin tablet

    Snack
    protein bar with grapes maybe an Apple as well

    After trading
    two scoops of whey protein
    mix roughly 200ml of skimmed milk

    Lunch
    1 jacket potato
    3 teaspoons of cottage cheese
    two boiled eggs
    now this part monitor at it end of the week I might change this
    one scoop of whey protein with 200 mil of orange squash
    vitamin c tablet

    Dinner
    Bran flakes with skimmed milk
    and again I will monitor how my body reacts to the orange squash
    one scoop of whey protein with 200 mil of orange squash
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  15. #15  
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    forget doing actual weights its time consuming and expensive! download Shaun T Insanity workout! literally just made up of simple excersises but done repeatedly one after the other for 30 - 40 minutes. sounds easy ........ it isnt! you will sweat more than you have ever sweated before and you will ache more than you thought was possible! just check it out and do the fitness test! if you can do that then you might just be able to finish the first 15 minutes of the workout! you can do it all in your living room and theres a slighly fit oriental bird with good thighs to stare at all the time!
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  16. #16  
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    Quote Originally Posted by Bethwaite View Post
    forget doing actual weights its time consuming and expensive! download Shaun T Insanity workout! literally just made up of simple excersises but done repeatedly one after the other for 30 - 40 minutes. sounds easy ........ it isnt! you will sweat more than you have ever sweated before and you will ache more than you thought was possible! just check it out and do the fitness test! if you can do that then you might just be able to finish the first 15 minutes of the workout! you can do it all in your living room and theres a slighly fit oriental bird with good thighs to stare at all the time!
    yep, seen it as well P90X

    http://www.youtube.com/watch?v=OIyjn...eature=related
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  17. #17  
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    I have not said what my goal was for the month prior to going on holiday

    Realistically I'm aiming for 1% body fat loss and an inch of my waist

    What I really hope although is 2% body fat loss 2 inches off my waist and 1 inch on my legs (don't want skinny legs like you see all the time when people have great abs but no legs)

    So realistically like I said going on holiday with with 17% body fat with 32 inch waist

    Hoping for 16% body fat and 31 inch waist


    Also what I did mention yesterday I try to drink at least 4 litres of water a day
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  18. #18  
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    Quote Originally Posted by 12fatboyred View Post
    Being a Lacto-ovo-vegetarian, I find it a bit boring constantly trying to mix and match to get the right balance with my diet,

    So basically I just do the same diet Monday to Friday

    So here it is

    breakfast
    Bran flakes with skimmed milk
    two boiled eggs
    glass of milk 200ml
    multivitamin tablet

    Snack
    protein bar with grapes maybe an Apple as well

    After trading
    two scoops of whey protein
    mix roughly 200ml of skimmed milk

    Lunch
    1 jacket potato
    3 teaspoons of cottage cheese
    two boiled eggs
    now this part monitor at it end of the week I might change this
    one scoop of whey protein with 200 mil of orange squash
    vitamin c tablet

    Dinner
    Bran flakes with skimmed milk
    and again I will monitor how my body reacts to the orange squash
    one scoop of whey protein with 200 mil of orange squash
    Strewth mate - how do you survive on so little 'real' grub? I appreciate that you've obviously got food tolerance issues, but honestly think you need more veggies in your diet for starters, as well as a greater intake of decent food sources (as opposed to supplementation sources). I'm no expert in your lacto-condition, so am admittedly speaking blindly, but hopefully there's something more that you can consume. There's also a lack of good fats in there as well. Bran flakes for dinner isn't sufficient IMO if you're looking to build lean muscle.

    Is there a reason why you take your protein shake with orange squash? I'd definitely stick to water or milk tbh.
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  19. #19  
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    Quote Originally Posted by Bethwaite View Post
    forget doing actual weights its time consuming and expensive! download Shaun T Insanity workout! literally just made up of simple excersises but done repeatedly one after the other for 30 - 40 minutes. sounds easy ........ it isnt! you will sweat more than you have ever sweated before and you will ache more than you thought was possible! just check it out and do the fitness test! if you can do that then you might just be able to finish the first 15 minutes of the workout! you can do it all in your living room and theres a slighly fit oriental bird with good thighs to stare at all the time!
    Sorry for short reply earlier,

    Seen the advert for it, it looks like circuit training which is good because circuit training is what the best ways to burn fat, and should be part of routine,

    But weights should also be part of any fitness program not just talking about bodybuilding talking about general health to help strengthen the bones and so on.

    And another reason why weights should be incorporated into training program, you need resistance for the muscle to grow if you're looking for more definition,

    When you reached the maximum on Insanity workout!, I don't know if there was another level beyond, finally like the maker of
    P90X Tony Horton your body reaches plateaus and you need to change around,

    So probably the best bet do a month on Insanity workout, a month doing weight training than month of P90X , then your final month combine Insanity workout & P90X then have a 2/3 weeks off then sart agian.
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  20. #20  
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    Quote Originally Posted by Ens007 View Post
    Strewth mate - how do you survive on so little 'real' grub? I appreciate that you've obviously got food tolerance issues, but honestly think you need more veggies in your diet for starters, as well as a greater intake of decent food sources (as opposed to supplementation sources). I'm no expert in your lacto-condition, so am admittedly speaking blindly, but hopefully there's something more that you can consume. There's also a lack of good fats in there as well. Bran flakes for dinner isn't sufficient IMO if you're looking to build lean muscle.

    Is there a reason why you take your protein shake with orange squash? I'd definitely stick to water or milk tbh.
    I know what you mean,

    As a vegetarian bodybuilder you can get the correct proteins, but it's such a palaver you have to mix a lot of different food to get the correct branch chain amino acids,

    So I just stick to the basic like eggs, hard cheese I avoid as much as possible as the fat content doesn't agree with my body as I store the fat quite easily, milk.

    Nuts I tend to avoid also when dieting because of fat content as before mentioned I store fat very easily,

    As for not having a main meal at night, I've found that by eating high contents of carbohydrates after four o'clock my body stores yet again the extra carbohydrates which doesn't help with fat loss,

    So I have my main meal at lunchtime,

    I try to have for my vegetables and fruit, grapes Apple peas and carrots if got any more frozen vegetables on top.

    The reason why I have my protein shake with orange is nothing to do with any benefit just for taste as it gets a bit boring drinking milk
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  21. #21  
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    Quote Originally Posted by Ens007 View Post
    Hi mate - thanx for the kind words.

    You should never feel uncomfortable going to any gym. The meatheads had to start somewhere & if your lifting form is good + you know what your doing then you should have no qualms about going there. I do know where you're coming from though.

    My wrist injury is really peeing me off as I've had to reduce my lifts quite a bit. I'm back on to a fullbody programme myself (parts A & B), so I'll post up my stuff when I can. Just hope my knee lasts the course as well! I'm knocking on a bit now as well, so I don't recover as quickly. Bad times!

    I try to avoid Smith machine exercises (especially benching) where possible - truly awful bits of kit. Like you, we have no squat rack, but with help of mates & a bit of creative work we manage to load up a barbell with 140-160kg for free squats (pre-injury).

    It's good to share this stuff, so hope some others chip in as well, particularly regarding nutrition & diet.

    Enjoy your lifting pal.
    hi,must feel awkward when doing free squats like that,

    Have you got a plate loaded leg press because my gym has not got one & already lifting the whole stack, Not even the that much on it.

    Hopefully your training won't happen too much with injuries

    Peace out
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  22. #22  
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    It was poster be my cardio day and I like to do the cardio on an empty stomach in the morning,

    Considering that I had to do shopping, so I did roughly 20 min cycle to the shops than 20 min back before breakfast, then I was debating whether to go to the gym

    But I had to go to the town that was roughly again another 20 min cycle there and another 20 min back,

    So done over the minutes 60 min or so of light cardiovascular work today that the enough today
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  23. #23  
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    there is a weights programme for insanity cant remember for the life of me what its called but there is one
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  24. #24  
    ShayGuevara is offline Over the (Irish) sea poster of the year
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    Quote Originally Posted by Bethwaite View Post
    there is a weights programme for insanity cant remember for the life of me what its called but there is one
    Think I could be doing it at the moment.

    Here's my workout log from this morning > http://www.youtube.com/watch?v=-AuIURhCoAA
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  25. #25  
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    Quote Originally Posted by 12fatboyred View Post
    hi,must feel awkward when doing free squats like that,

    Hopefully your training won't happen too much with injuries
    TBH it doesn't feel to bad now I'm used to it. Just a bit pathetic that a gym of the likes of LA Fitness don't think that people train their legs, so doesn't warrant a power cage or squat rack. Does my head in!

    Did a fullbody type workout this morning (I train @ 6.30am) - my mate couldn't be arsed & I ended up joining in his general lethargy. Here's my workout for what it's worth :FP::

    Really light squats today, just to test the knee - 4 x set of 10 reps with only 80KG + bar. Managed to get good range of motion (below parallel). Felt ok & was happy to overcome the first hurdle.

    Flat Barbell Press - nice & easy as still feeling wrist problem: 4 x 10 reps at 80KG + bar

    Lat Pulldowns - 3 x 10 reps @ 75KG (couldn't really be bothered to do them & pretty much went through motions)

    Seated Military Barbell Press - 4 x 10 reps ramped @ 40 / 50 / 60 / 60 KG + bar - pretty light again but still favouring wrist.

    All in all pretty shocking effort and ended up forgetting to do any abs or triceps stuff at the end.

    For the record I'm 5 foot 9, 46 inch chest (& broad in shoulders), 17.75 inch arms, 36 waist, 26 legs. Not got a clue about bodyfat % tbh, but I'm trying to cut at the moment as have done fair bit of bulking work pre-injury. I put size on very easily, so am now trying the opposite in effect ... less food intake = less energy at the moment, so have got to get my arse in gear sharpish.
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  26. #26  
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    Quote Originally Posted by Ens007 View Post
    TBH it doesn't feel to bad now I'm used to it. Just a bit pathetic that a gym of the likes of LA Fitness don't think that people train their legs, so doesn't warrant a power cage or squat rack. Does my head in!

    Did a fullbody type workout this morning (I train @ 6.30am) - my mate couldn't be arsed & I ended up joining in his general lethargy. Here's my workout for what it's worth :FP::

    Really light squats today, just to test the knee - 4 x set of 10 reps with only 80KG + bar. Managed to get good range of motion (below parallel). Felt ok & was happy to overcome the first hurdle.

    Flat Barbell Press - nice & easy as still feeling wrist problem: 4 x 10 reps at 80KG + bar

    Lat Pulldowns - 3 x 10 reps @ 75KG (couldn't really be bothered to do them & pretty much went through motions)

    Seated Military Barbell Press - 4 x 10 reps ramped @ 40 / 50 / 60 / 60 KG + bar - pretty light again but still favouring wrist.

    All in all pretty shocking effort and ended up forgetting to do any abs or triceps stuff at the end.

    For the record I'm 5 foot 9, 46 inch chest (& broad in shoulders), 17.75 inch arms, 36 waist, 26 legs. Not got a clue about bodyfat % tbh, but I'm trying to cut at the moment as have done fair bit of bulking work pre-injury. I put size on very easily, so am now trying the opposite in effect ... less food intake = less energy at the moment, so have got to get my arse in gear sharpish.
    Yeah I don't understand why modern gym dont cater for better equipment for legs,

    Now when I was doing my qualifications years ago there was so statistic showing I think around 60% to 70% women train more then men & they stick with it,

    So I suppose what gyms have to cater for the majority who will likely to train.

    Sounds like you had okay workout even if he you didn't feel like you put 100%in it,

    Sounds impressive stats with your arms and chest and legs,

    When I train and really get into bulky phase my legs grow so much more than my upper body, crazy.

    As for body fat i it not the best tool to use but I use the electrical scales, I think there are about 80% accurate,

    So it's a good basic tool to keep an eye on progression.




    I can remember way back when I will first started weighttraining 10 years ago or so, and I had this strict diet, much more strict than what I am eating now, my energy levels went right down and I was so stroppy for the four days I was on it
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  27. #27  
    ShayGuevara is offline Over the (Irish) sea poster of the year
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    Had 3 weeks out of the gym and went back last week and did some light superseting. Have lost a lot of strength but not really bothered as I managed to keep my muscle up.

    10min cycle to a friends and back then straight into the gym, 10mins on threadmill.

    Not sure what anyone else calls these but we call them pyrimid sets. Sets of 12,10,8, 6 and a quick 12 straight after the 6.

    Chest
    Incline Bench Press - 55kg, 60kg, 65kg, 70kg into 50kg to failure
    Flat Dumbell Press - 20kg, 22.5kg, 25kg, 27.5kg into 20kg (weights each side)
    Decline Bench Press - 40kg, 50kg, 55kg, 60kg into 40kg to failure
    Cable Crossovers - 10kg, 15kg, 20kg, 25kg into 10kg to failure (weights each side)

    Legs
    Squats - 60kg, 70kg, 80kg, 90kg
    Lying Leg Curls - Machine in the gym,cant remember level it was at.

    Diets been spot on today just after finnishing a prawn stir fry and going to football in one hour.

    1 hour and a half of pre season training.

    Then back home for 100g of Smoked Salmon Filet at 9pm.

    Casein Shake before bed between 11pm - 12pm

    Plan for the week is:

    Today - Afternoon - Chest and Legs. Evening - Football Trianing
    Wednesday - Afternoon - Shoulders and Back. Evening - Light Swim
    Thursday - Afternoon - Arms. evening - Football Training.
    Friday - Abs Class in the Gym, 30mins intense.
    Saturday - Whole Body workout. Probably 4 sets of 8 reps still undecided.


    Going away first thing Sunday morning so a well deserved break for ten days been training at a very high level of late, even when off the gym was doing massive amounts of cardio and have been very disciplined with my diet.

    For anyone thats interested here's my current diet:

    10am - Oats and Protein - 2 scoops of each

    11.30am - 12pm - 6 egg whites, 1 apple and One table spoon of peanut butter.

    2pm - Post Workout Shake - Whey Protein
    2.30pm - Banana/Apple/Some form of fruit

    3.00pm. - 200g Cooked Prawns

    4.30pm - Dinner - Normally just meat(200g - 300g) and small amount of veg

    7pm - 8pm - 100g Salmon Fillet

    10.30pm. - 11.30pm - Casein Shake.

    Every day differs and I snack on things like mixed nuts, fruit and prawns but that would be an average day above. Times change as Im not always free at these times.
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  28. #28  
    Join Date
    Apr 2011
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    1,618
    At my gym they told me (& I directly quote), "we don't want those sort of people here" when we asked them about getting a squat rack. When I said "Do you mean people who train the biggest muscle group?", there was a look of absolute amazement. What ******s! I'm still struggling to see what their problem is.

    @ LFC-IRL : that's a tough diet to follow mate. Hats off to you though. Do you eat Steak, Turkey, Chicken etc? You've certainly made me think about how strict I've got to get with myself. I'm not sure that I could train legs & chest in the same session tbh ... I'd be ruined! Some decent volume in your pressing. If you get chance try incline db presses supersetted with standing cable chest presses. Brutal stuff & the pump is excellent. I've seen good gains from this.
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  29. #29  
    Join Date
    Feb 2008
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    Quote Originally Posted by LFC-IRL View Post
    Had 3 weeks out of the gym and went back last week and did some light superseting. Have lost a lot of strength but not really bothered as I managed to keep my muscle up.

    10min cycle to a friends and back then straight into the gym, 10mins on threadmill.

    Not sure what anyone else calls these but we call them pyrimid sets. Sets of 12,10,8, 6 and a quick 12 straight after the 6.

    Chest
    Incline Bench Press - 55kg, 60kg, 65kg, 70kg into 50kg to failure
    Flat Dumbell Press - 20kg, 22.5kg, 25kg, 27.5kg into 20kg (weights each side)
    Decline Bench Press - 40kg, 50kg, 55kg, 60kg into 40kg to failure
    Cable Crossovers - 10kg, 15kg, 20kg, 25kg into 10kg to failure (weights each side)

    Legs
    Squats - 60kg, 70kg, 80kg, 90kg
    Lying Leg Curls - Machine in the gym,cant remember level it was at.

    Diets been spot on today just after finnishing a prawn stir fry and going to football in one hour.

    1 hour and a half of pre season training.

    Then back home for 100g of Smoked Salmon Filet at 9pm.

    Casein Shake before bed between 11pm - 12pm

    Plan for the week is:

    Today - Afternoon - Chest and Legs. Evening - Football Trianing
    Wednesday - Afternoon - Shoulders and Back. Evening - Light Swim
    Thursday - Afternoon - Arms. evening - Football Training.
    Friday - Abs Class in the Gym, 30mins intense.
    Saturday - Whole Body workout. Probably 4 sets of 8 reps still undecided.


    Going away first thing Sunday morning so a well deserved break for ten days been training at a very high level of late, even when off the gym was doing massive amounts of cardio and have been very disciplined with my diet.

    For anyone thats interested here's my current diet:

    10am - Oats and Protein - 2 scoops of each

    11.30am - 12pm - 6 egg whites, 1 apple and One table spoon of peanut butter.

    2pm - Post Workout Shake - Whey Protein
    2.30pm - Banana/Apple/Some form of fruit

    3.00pm. - 200g Cooked Prawns

    4.30pm - Dinner - Normally just meat(200g - 300g) and small amount of veg

    7pm - 8pm - 100g Salmon Fillet

    10.30pm. - 11.30pm - Casein Shake.

    Every day differs and I snack on things like mixed nuts, fruit and prawns but that would be an average day above. Times change as Im not always free at these times.
    wow, I'm very impressed with your workout, sounds very intense. Old school at its finest.

    I'm very impressed with how disciplined you are with your diet,

    Do you follow that six times a week
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  30. #30  
    Join Date
    Feb 2008
    Posts
    21,853
    Quote Originally Posted by Ens007 View Post
    At my gym they told me (& I directly quote), "we don't want those sort of people here" when we asked them about getting a squat rack. When I said "Do you mean people who train the biggest muscle group?", there was a look of absolute amazement. What ******s! I'm still struggling to see what their problem is.

    @ LFC-IRL : that's a tough diet to follow mate. Hats off to you though. Do you eat Steak, Turkey, Chicken etc? You've certainly made me think about how strict I've got to get with myself. I'm not sure that I could train legs & chest in the same session tbh ... I'd be ruined! Some decent volume in your pressing. If you get chance try incline db presses supersetted with standing cable chest presses. Brutal stuff & the pump is excellent. I've seen good gains from this.
    At my gym they told me (& I directly quote), "we don't want those sort of people here"

    That's the logic I don't understand, when I worked at a gym they were having a refit and the bosses said virtually the same thing,

    But the thing what makes me laugh is that they some gyms follow that logic but have dumbbells going up to 60kg, Olympic bar weights going up to 200kg

    So going by their logic it fine to lift heavy upperbody exercises but not lower body
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