Awex's Progress - Size DOES matter

Welcome to my Progress Diary!


Introduction
Hello there I'm an 18 year guy weighing 11 stone 3 pounds~(71kgs) and around 173cm tall (5ft10/11). Basically I used to work at McDonalds, while failing at college and basically having a miserable time of it all. I played some football and squash but only around 1/2 times a week with a few practical lessons at college. I thought of myself as a rather fit chappy (naively) and that I was stick thin and had a flat stomach (again terribly mistaken). Eventually I quit my job, changed courses at college to sports science and decided to start getting fitter. At first I started with a few sit ups and press ups every night, soon got bored and decided to stop, waited a few months then started again, obviously I got nowhere and was rather put off. Around 6-7 months ago I decided I wanted to get into the army and to do so I realised I had to get a lot fitter. I started out with  a full body workout comprising of pushups, crunches, tricep dips, knees to chest and AKs. I came across Scoobys website about a month and half later and started on the beginner work out, after 2 weeks I bought a dumbbell and barbell set and decided to step it up to the teen workout. I neglected the cardio and nutrition to start with. After a few weeks I started running twice a week then upping it to every day after 4 weeks, I then started watching my nutrition and things started going uphill very quickly.

Goals
My First goal was to be fit enough to get into the army, which was basically to do around 50 pressups in two minutes and around 80 sit ups in 2 minutes and then complete a 1.5 run in under 12.5 minutes followed by 1 min rest and then another 1.5 mile run this time in under 10.5 minutes. I completed these goals after a few months of scoobys program. I also got a 6 pack with the beginning of an 8 pack.

My goals to accomplish by the end of this year are:
Dumbbell curl 25kg on each arm
Bench Press my own weight (~70kg)
Complete 3 sets of 30 pushups with perfect form
Complete 4 sets of 30 crunches with perfect form
Be able to complete 20 pull ups in a row with perfect form
Run 3 miles in under 20 minutes without rest
Run 1 mile in under 5.5 6 minutes - Bit over ambitious with the 5.5 atm, but one day!
Get back to running everyday when I don't have football/squash
Win/get promoted in my current squash league
Get inside the top 3 out of 9 leagues at my squash club


My Routine
What I do on an average week...

Monday - Chest/Shoulders
2 sets of Push ups
3 sets of Bench press @ 25kg
3 sets of Dumbbell press @ 10kg
3 sets of Dumbbell Fly @ 10kg
3 sets of Military Press @ 10kg
3 sets of Lateral Raises @ 5kg
Cardio: Squash match or 3 mile tempo run

Tuesday - Back
Workout: 3 sets of Dumbbell Rows @10kg
4 sets of Pull ups
3 sets of Reverse Flys @ 5kg
Cardio: Squash Match or 3 mile easy run

Wednesday - Abs
Workout: 5 Supersets of:
8 crunches @ Bodyweight + 5kg
8 Crunches @ Bodyweight + 2.5kg
As many Bicycles as possible @ Bodyweight + 2.5kg
As many Crunches as possible @ Bodyweight
As many Bicycles as possible @ Bodyweight
Plank for 1 minute
Cardio: 2 hours of football training

Thrusday
Workout: Rest
Cardio: 45 minutes squash practise

Friday - Arms
Workout:
3 sets of Chin ups @ Bodyweight
3 sets of Close-grip Bench Press @ 20kg
3 sets of French Press @ 15kg
3 sets of BB Curls @ 25kg
3 sets of Tricep Dips @Bodyweight + 10kg
3 sets of Skullcrushers @ 10kg
3 sets of BB 21s @ 15kg
3 sets of Reverse Barbell Curl @ 12.5kg

Cardio: 3 mile run

Saturday - Abs
Workout: 5 Supersets of:
8 crunches @ Bodyweight + 5kg
8 Crunches @ Bodyweight + 2.5kg
As many Bicycles as possible @ Bodyweight + 2.5kg
As many Crunches as possible @ Bodyweight
As many Bicycles as possible @ Bodyweight
Plank for 1 minute
Cardio: Football Match - 2 hours

Sunday
Workout: Rest
Cardio: Easy 3 mile run

Nutrtion
4/5 meals a day, I like to eat 2 hours before exercise and no sooner therefore it's not possible to have the 6 recommended meals a day when I workout and run for 2-3 hours a day


Equipment:
25kg Barbell and Dumbbell set
Beam for Pull ups
Going to get extra 4x5kg plates and 2x10kg plates, pull up bar and pushup stands by end of July/ start of August.

Will attach pictures sooner or later.

Feel free to post any feedback, advice or encouragement

Yeah I've given up on the army idea, I have asthma so I can't join however fit I am.

I used to a lot more cardio but I find that much is just the right amount for my legs to recover well and be fresh for the next session. Therefore I don't do any leg work outs either as my legs are big compared to my upper body so I don't see the need.

Yeah I'm getting a bench a long with the other equipment so I'm hoping to add more exercises in then.

Silly me forgot the tricpe exercises on monday will add them in

But thanks a lot for the feedback

17/07/10

Played squash for 45 minutes, pretty easy day apart from that, got a whole day of football tomorrow which could be knackering. As soon as I get my new weights I think I'll up the weights training a fair bit, really don't need 4 days rest a week, but I guess once I up the weight I'm using that could all change, either way should show some good gains after. Until tomorrows entry.....................au revoir!

Cheers dude, give it time and with proper nutrition and weight training you can too Looking good already so keep it up

Yeah both those exercises look good, reckon I'll give them both a try next week, always good to have some change

19/07/10

Monday - Chest/Shoulder
2 sets of 25,20 push ups
3 sets of 12,12,12 Bench press @ 25kg
3 sets of 12,12,12 Dumbell press @ 10kg
3 sets of 12,10,11 Dumbell Fly @ 10kg
3 sets of 12,12,12 Military Press @ 10kg
3 sets of 12,12,12 Lateral Raises @ 5kg
4 sets of 25,16,20,22 Crunches @ Bodyweight +5kg

Decided to mix it up using "THE_WOLF'S 4 DAY SPLIT ROUTINE" modified to fit my equipment (sucks not having a bench) Hell of a chest work out, probably better than usual, by the time I got to shoulders my arms were pretty dead however. Could of used more weight but alas I don't have any and my dumbbells will only hold so many small weights

Actually can't weight until I spend a small fortune on new equipment (bench+pull up bar+push up stands+ 75kg in weights) Only have to wait until 29th (if bank send me my cheque for then)

Nutrition - 2595kcal, 17.7g of fat, 190.9g of protein

21/07/10

Wednesday - Abs
5 Supersets of:
8 crunches @ Bodyweight + 5kg
8 Crunches @ Bodyweight + 2.5kg
As many Bicycles as possible @ Bodyweight + 2.5kg
As many Crunches as possible @ Bodyweight
As many Bicycles as possible @ Bodyweight
Plank for 1 minute

If you haven't seen this is before it's Scoobys "Killer Ab Workout" which can be found here: Killer Ab Workout
Found it to be a very good workout for the abs, Decreasing the weight gives the feeling of it getting easier but with the same burn in the abs from my previous ab workouts. I also got in more reps doing it this way than doing 4 sets of going until form went.

Off to football training in 2 hours for a HIIT session which the manager is convinced will make us better footballers?! It's easy enough for me as I'm used to it but for everyone else in the team I'd say it was detrimental to performance, I should really offer to coach now I've got my qualification but that would be more effort than I'm willing to give

Over and out until tomorrow....

45 minutes of squash, wasn't too intense at all but I was sweating like a dog by the end of it

Nutrition - 2444kcal, 16.18g fat, 109.7g protein

Low all round especially on the calories/protein front, didn't have time for a cooked lunch as I had a hectic day, bad times.