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Owen_S
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« on: June 30, 2010, 08:47:52 AM » |
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Goals for 2011: Bodyweight overhead press Long-term goals: One-armed pull-up One-armed row my bodyweight Equipment List1 Floor  Board for incline setup 1 Door Mounted Pull-Up Bar 1 Solid Barbell, 6.9KG(with spinlocks) 1 Hollow Barbell, - 4 Solid Dumbbell Handles, 1.8KG(with spinlocks) 2 Hollow Dumbbell Handles, - 10 Iron Spinlocks 6 Plastic Spinlocks 6X5KG Vinyl/Concrete Plates 4X2.5KG Vinyl/Concrete Plates 4X1.25KG Vinyl/Concrete Plates 4X7.5KG Cast Iron Plates 2X6KG Cast Iron Plates 4X5KG Cast Iron Plates 4X4KG Cast Iron Plates 12X2KG Cast Iron Plates 10X1KG Cast Iron Plates 4X0.5KG Cast Iron Plates All plates/dumbbells and barbells 25mm. Things to buy/make soon: Calf raise stand 4X5KG Cast Iron Plates 4X10KG Cast Iron Plates 2X20KG Cast Iron Plates Olympic Barbell set 2X20KG Olympic Cast Iron Plates Routine can be found in my profile information |
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« Last Edit: July 15, 2011, 09:01:50 AM by Owen_S »
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rugbyboy233
rugby 4 lif
Regular Gnome
Reputation Power: 1
Posts: 104
im a 16 ur old rugby player!lose fat gain muscle
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« Reply #1 on: June 30, 2010, 01:11:31 PM » |
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no shoulders in there i see !!! y is that mate !!! is it included in the arms day !! also y do u rest mon and tues while yhu workout weekends im opposit tbh lol  |
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rugbyboy233
goals:bench 120 kg 1 rep max (90 atm)
deadlft 200 kg 1rm (155 5x5 atm)
squat 180 kg 1rm (125 3x1 atm)
reach 7 % bf (14 atm)
deadlifts are unreal haha going to bench 120 by august 2011
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Owen_S
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« Reply #2 on: July 01, 2010, 03:28:57 AM » |
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I do lateral raises and rear delt rows at the end of my back day, and shoulder presses on my chest day. I actually just prefer working out on weekends. I started that routine while I was still in school, and it fitted around my schedule well back then.
Yesterdays was arms day:
Biceps/Triceps, 30/06/10
Chin-Ups
Set 1 8
Set 2 7
Set 3 6
BB Curls
Set 1 31KG 8
Set 2 31KG 5
Set 3 31KG 6
Alt. Hammer Curls
Set 1 14KGX2 8
Set 2 14KGX2 7
Concentration Curls
Set 1 12KG 9
Set 2 12KG 9
DB Skull Crushers
Set 1 14KGX2 12
Set 2 14KGX2 11
Set 3 14KGX2 10
Close Grip DB Press
Set 1 28KGX2 8
Set 2 28KGX2 8
Set 3 28KGX2 8
Set 4 28KGX2 6
DB KickBacks
Set 1 12KG 12
Set 2 12KG 12
Set 3 12KG 12
I will drop the weight on BB curls next week by 2kg, and I'm aiming to do 3 sets of 8 chin-ups.
Was happy with my triceps workout, I'm aiming for 3X12 skull crushers, 4X8 close grip DB press, and maintaining 3X12 on kickbacks.
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Owen_S
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« Reply #3 on: July 01, 2010, 12:50:08 PM » |
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No weight lifting or cardio today, just 5 minutes of hamstring stretching.
Protein intake as been fine today,
10:30: Oatmeal made with 2% milk and a scoop whey protein, 15g hemp seeds, 35g protein/405 calories
11:30: 2 slices of wholewheat bread toasted, with some butter, 9.5g protein/245 calories
14:30: Grapes, 3 boiled eggs, 250ml 2% milk, 31g protein/375 calories
18:00: Spaghetti and meatballs, 400 calories/27g protein
21:00: 2 tspn fish oil, scoop of whey, two table spoons of skim milk powder, 35g protein, 290 calories
Before sleeping I will have 200g of low fat cottage cheese(hate it on it's own, forcing myself to eat it on it's own so I will get used to the taste) and two slices of cheddar cheese, 36g protein/320 calories.
174g of protein, including the junk food I ate today(tortilla chips and salsa dip, tasted good, and 2 biscuits), 2550 calories, below my TDEE of 2691(145lbs, 69 inches, 3-5 hrs/wk moderate exercise)
Leg workout tomorrow. Depending on the level of DOMS, I might run/walk for 45-60 minutes Sunday, but I will definitely do cardio Monday and Tuesday.
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YoungDan
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« Reply #4 on: July 01, 2010, 01:08:28 PM » |
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Nice to see you make a diary Owen, you've helped me on some topics even if you don't realise it How did you find your TDEE by the way? Can't find any good sites lol Also do you count your calories exactly? Do you work out at home or at a gym? Cheers D  |
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Owen_S
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« Reply #5 on: July 01, 2010, 01:21:43 PM » |
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In the last week or two I decided to get more serious about counting calories, today was one of the few days where I counted exactly. I calculate my TDEE by using Scooby's new calculator, http://scoobysworkshop.com/caloriecalculator.htm . About 6 months ago I didn't really know where the number of calories you were meant to eat came from, I just stuck roughly to the numbers on Scooby's site. Evilcyber's videos cleared everything up though, on BMR, TDEE and other fat loss associated topics. I work out at home with the equipment I mentioned in the first post, the two local gyms don't have power racks, which means they don't really have an advantage over my home gym. Glad I could help, although you seem knowledgeable yourself. I seem like a complete idiot when I compare my basic understanding of things to people like dodo, the wolf or evilcyber. Thanks for reading btw |
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YoungDan
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« Reply #6 on: July 01, 2010, 01:32:29 PM » |
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No problem, im abit of a novice myself Ill defiantly keep checking this diary, whats your goals if you have any? |
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Owen_S
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« Reply #7 on: July 01, 2010, 01:43:08 PM » |
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Not much, genetic potential is my ultimate goal, but the small ones in my first post are the ones I'm focusing on in the short term.
Goal 1: Perfect form on every exercise.
Goal 2: Wider lats, I want to get more of a V taper.
Goal 3: Floor Press 75KG for 10 reps
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YoungDan
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« Reply #8 on: July 01, 2010, 01:48:20 PM » |
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Yeah, I saw those goals, I ment like:
Six Pack?
Lose Fat?
Gain Muscle?
Generally Fitness?
Etc..
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Owen_S
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« Reply #9 on: July 01, 2010, 01:56:21 PM » |
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Gaining muscle is my main goal, I already gained around 5-10lbs of muscle in the last 9 months. I want to gain 10lbs in the next year, while slowly reducing my body fat to get a 6-pack.
I think I'm one of the few people here who openly admits to eating junk food, and includes it in their progress diary.
I could cut junk food out, and have a six pack in a couple of months, but I wouldn't really enjoy life as much, and I would end up being to strict about what I eat.
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Owen_S
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« Reply #10 on: July 02, 2010, 03:52:36 AM » |
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Leg workout soon, I really don't know if I'm fit enough do complete it. In the last couple of weeks I have been neglecting legs slightly, only alternating 5 sets of squats and lunges every 3 days.
I think my plates are a little small to let the barbell hit the floor doing hack squats, so I'm going to use books to slightly limit the ROM of the barbell. I'm still getting used to hack squats, I find them hard to do, especially the balance.
DB squats and lunges are done with hands by my sides. Romanian deadlifts are done with my knees slightly bent. I still haven't built a calf raise stand, and I always hurt my legs doing the seated variation that Evil showed in one of his videos.
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Chili
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« Reply #11 on: July 02, 2010, 03:58:46 AM » |
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Leg workout soon, I really don't know if I'm fit enough do complete it. In the last couple of weeks I have been neglecting legs slightly, only alternating 5 sets of squats and lunges every 3 days.
I think my plates are a little small to let the barbell hit the floor doing hack squats, so I'm going to use books to slightly limit the ROM of the barbell. I'm still getting used to hack squats, I find them hard to do, especially the balance.
DB squats and lunges are done with hands by my sides. Romanian deadlifts are done with my knees slightly bent. I still haven't built a calf raise stand, and I always hurt my legs doing the seated variation that Evil showed in one of his videos.
Im liking what I see in your diary so far. Have you tried raising your heel's by standing on some sort of sturdy platform? It makes the weight more concentrated on the middle of your foot which really helps the balance. Just make sure the platform is very sturdy and unlikely to slip. |
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« Last Edit: July 02, 2010, 04:00:43 AM by Chili »
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Owen_S
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« Reply #12 on: July 02, 2010, 04:01:16 AM » |
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Haven't tried that, would it need to be some kind of wedge shaped thing, or would any flat object work(book, weight plate)?
I was thinking of doing hack squats and DB squats barefoot today, after hearing so many great things about working out barefoot.
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Chili
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« Reply #13 on: July 02, 2010, 04:04:17 AM » |
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Haven't tried that, would it need to be some kind of wedge shaped thing, or would any flat object work(book, weight plate)?
I was thinking of doing hack squats and DB squats barefoot today, after hearing so many great things about working out barefoot.
I've seen people do it off weight plates before, although I think it would be too uncomfortable to do if your going barefoot.
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« Last Edit: July 02, 2010, 04:10:55 AM by Chili »
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Nicky
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« Reply #14 on: July 02, 2010, 04:59:19 AM » |
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I get the most painfull DOMS with hack squats and deadlifts in my quads Also I really like your "slowly getting a 6 pack" goal while enjoying the pleasures of life! Keep up the good work mate! |
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"4:5 The long journey towards perfection begins with a single Sq’waht." My progress diary |
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