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ship389
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« on: October 23, 2010, 07:35:33 AM » |
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I guess I should actually start doing this and properly track my progress. I will upload pictures when I get the camera sorted.
Aims
To bring my body fat down to 12% (now 19%)
To gain muscle in the process of losing fat and increase strength
My new workout
All stuff in brackets is my aim to reach by December 2010
All stuff is usually 3 sets 8-12 reps except once per month when I will do high rep workouts
Chest and triceps
30 mins cardio
Bench Press 70kg (90kg)
DB Incline press 20kg dumbbells (25’s)
DB Flys 14kg (18kg)
Dips 8 (aim for 15)
Triceps extensions 25kg (35kg)
Plank
Crunches
Flexibility
Back and Biceps
30 mins cardio
Deadlifts 50kg (80kg)
Pull ups 5 (aim for 15)
Chin ups 10 (aim for 15)
Lateral Pulldown 50kg (65kg)
DB Row 18kg (22kg)
Machine row 35kg (50kg)
Hammer Curls 12kg (16kg)
Reverse Curls 8kg (14kg)
Plank
Bicycles
Flexibility
Legs and Shoulders
30 mins cardio
Clean and Press 30kg (50 kg)
Squats 20kg (60kg)
Leg Press 90kg (120kg)
Shoulder Press machine 40kg (50kg)
Overhead press 30kg (40kg)
Lat Raise 7kg dumbbells (10kg)
Vertical Row 12kg dumbbells (18kg)
Flexibility
Now I know that my weight on my leg stuff is quite poor however due to an old knee injury I am having to be careful. I have an imbalance between my calf and quad and am having to slowly build my quads back up
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ship389
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« Reply #1 on: October 24, 2010, 11:25:28 PM » |
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Ok so first workout into my new plan was a my back workout:
Deadlifts 8 x 50kg, 9 x 60kg, 8 x 60kg. my plan was to start at 50 but was too light so just upped that straight away
Pull ups: 4, 4, 3 Had a dreadfull time doing these straight after deadlifts
Chin ups: 6, 8, 4
Lat Pulldown: 6 x 50kg, 6 x 45kg, 8 x 40kg. Might just take these out next time as dont really need them with pull ups and chin ups
Machine row 6 x 40kg, 8 x 35 kg, 6 x 35kg
I missed DB rows today
Biceps Curls 3 sets of 8 x 12.5kg will up these to 15kg nex time as too easy
crunches 2 sets 15 reps will use 5kg plate behind my head next time
forgot to do planks as well
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ship389
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« Reply #2 on: October 25, 2010, 11:33:31 PM » |
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Right Chest and triceps today. usually i'd start with bench press and do as heavy as possible but all the benches were busy so my benching was lighter than usual.
Incline Press 12 x 40kg, 8 x 50kg, 8 x 50 kg
DB flys 3 sets 8 x 14kg
BB bench press 5 x 70kg, 8 x 60kg, 8 x 60kg
Dips- 8, 5, 3, 15 (first 3 sets were own bodyweight dips but last set was poor so switched to begginner dips)
Plank 50 secs
2 sets 12 crunches
20 mins cycling
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ship389
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« Reply #3 on: November 09, 2010, 12:52:33 AM » |
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Yesterdays Workout
Chest and triceps
30 mins cardio
Bench Press 3 sets 8 reps 70kg, Will put to 75kg next week
DB Incline press 20kg DB's 3 sets 8reps
DB Flys 3 sets 8 reps 14kg
Unfortunatly i didnt have time this week to do my triceps as well, i may add an arms workout at the end of the week to compensate
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ship389
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« Reply #4 on: November 09, 2010, 12:57:17 AM » |
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Back and Biceps
30 mins cardio
Deadlifts Pushed it to 65Kg for 4 sets 6 reps. i shall go for 70kg next week. Maybe i should push for 100kg by xmas instead of 80kg
Pull ups- 5, 4, 4, 2
DB Row Used 22.5kg so will up my goal to 27.5kg by Xmas
Hammer Curls 12.5kg for 3 sets
Completely forgot to do abs. i cut the other bicep work off for now as well as it seems like too much.
I really have to start remembering to bring a written copy of what i'm doing to the gym
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ship389
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« Reply #5 on: November 11, 2010, 02:54:45 PM » |
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Shoulders and legs
Military press: 3 sets 8 reps 16kg
Lateral raise: 3 sets, 8 reps, 7kg
Vertical rows:3 sets, 8 reps using 10kg dumbbells
Leg Press machine: 8x1 160kg 8x2 200kg
Free body squats 3 sets 12 reps
Lunges 3 sets, 8 reps using 2 10kg dumbbells
Stationary bike 25 mins
Was getting a pain in my right knee after using leg press. was able to continue but was insmopain in th eve
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ship389
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« Reply #6 on: December 08, 2010, 03:39:54 AM » |
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ok from now on im going to stop with the split routine and do a full body resistance workout at home and concentrate more on cardio.
My cardio consists of 5-7 days per week 30-60 mins jogging, walking or cycling
My Full body workout will be done 3 times per week:
5 sets pull ups
5 sets push ups
3 sets bodyweight squats
3 sets weighted crunches (5kg)
Plank
Bicycles
Ab Wheel
Once a week i will also include biceps Curls and french press
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ship389
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« Reply #7 on: December 19, 2010, 09:58:01 AM » |
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I've actually gone back to my original workout as i found full bodys boring so heres fridays:
Bench Press:77kg 5 sets, 6 reps (up from 70 so im pretty happy with that and i feel next week i will try 80kg
Flys: 15kg 3 sets 8 reps
Dips- 6,3,3
Weighted Crunches with 5kg 3 sets 10 reps (i will up it to 10kg next week and see what happens)
Bicycles 3 sets 10 reps
plank: 40 secs
Cardio 20 mins
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ship389
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« Reply #8 on: December 19, 2010, 09:59:41 AM » |
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Saturdays Back and Biceps
Deadlifts increased to 70kg 3 sets 7 reps
Pull ups 4,3,3,2 I struggled with these today
DB Rows 20kg 3 sets 8 reps
Preachers Curls 20KG EZ bar
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