Awex's Progress - Size DOES matter

Nice going

And now about to go do my workout

30/07/10

Friday - Arms
3 sets of 12/12/12 Close-grip Bench Press @ 20kg
3 sets of 12/12/12 French Press @ 15kg
3 sets of 10/10/10 Chin ups @ Bodyweight
3 sets of 12/10/8 BB Curls @ 25kg
3 sets of 12/12/12 Tricep Dips @Bodyweight + 10kg
3 sets of 12/12/12 Skullcrushers @ 10kg
3 sets of BB 21s @ 15kg
3 sets of 15/12/12 Reverse Barbell Curl @ 15kg

Nutrition - 2528kcal, 46.88g fat, 114.02g protein

Mixed up the arms routine a bit, found it worked better and was quicker than usual with less changing between BB and DB. Nutrition was a bit different than usual, had a pretty low fat quiche with potato salad, coleslaw and chicken which although it was low fat it was still 10g more fat in one meal than I usually have in a day. I don't know whether I prefer having more fat or more carbs, but I guess if I mix it up every week i'd get best of both lol.

Cardio - Done my ankle in a bit worse than I first thought, woke up today and it was very sore, feels different from my usual twists which is somewhat worrying it also isn't very swollen at all, guess I'll give it a rest for today and tomorrow and then see if I can play football Sunday but it's looking unlikely, probably rest it for a week, reckon my legs need the rest too so could be a blessing in disguise. Over and out.

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 Close-grip Bench Press @ 20kg
3 sets of French Press @ 15kg
3 sets of Chin ups @ Bodyweight
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

There we go, it's not copyrighted by far copied the_wolf's 4 day routine, but got rid of the leg part for now and made some adjustments t osuit my own needs.

Ahhh just saw it, I'll post here because threads like that tend to end up choc a bloc and full of all manner of arguments

But basically I'd say it was up to personal preference, good thing about full body work outs is that they're compound exercises which are great for working lots of muscles naturally and they also tend to work out single muscle groups better than isolation exercises supposedly, but I like the spilt routines better as I feel I get a better overall workout for one muscle group than doing lots of compound exercises which seem to just tire out certain muscles and not the ones I'm targeting, then because the other muscles involved are tired I can't keep going. That's why I chose to switch to split routines fairly quickly, but like I said it's down to personal preference, I prefer doing the compound exercises so I've got all the major ones included in my workout as well as isolation exercises.

Probably the most I've been excited in weeks, but I've finally got my cheque from the bank for my old ISA, put it in my current bank account today and they said it'll be ready for me by next friday!!!!!! which means I can finally buy all the weightlifting equipment I've wanted i.e. weights, bench pull up bar etc. I can also finally buy a few new squash raquets and a new bag for them and also new football boots and trainers for running / astro trainers, so I'm terribly happy about all of that Been long overdue and in desperate need for most of the listed things, but also I'll have enough to pay in full for my college ski trip for next February I think it is which will be sooooo amazing will have to take the week off my nutrition and work out plan as I intend to get hammered every night and ski every day but I should be able to fit in some push ups, crunches and pull ups every other day. Too excited! But I will be poor again in no time but it's more than worth it.

Cheers Been waiting since beginning of this month for it, spending a lot more on weights and squash/football gear than expected but most of it won't need replacing in years hopefully by which time I should be living the university life living on tuppence lol

Anyway...

Nutrition - ~2608kcal, 47.08g fat, 136.4g protein

Been having more fat recently in my diet, not much difference although I would say I have felt a tad fuller in the evenings than usual, not really eating less as a result of more fat.

Ankles a lot better than yesterday, deep freeze helped a lot, I'll put more on tonight and see how it feels tomorrow morning, probably end up going football match whatever if only to go on for a cameo appearance. Night all.......

It has been interesting to read your progress You are doing really well, keep at it, and congratulations on getting your cheque from the bank

Do you think you could add a bit more information every day about your nutrition? For example a quick run-down on what exactly you ate to give you that amount of protein etc.

Also, hope your ankle gets better soon