Thormod's Journal

Thought I'd start out my progress diary.

Thought I'd start out my progress diary.

I'm going away next week so I won't include my training schedule because it will be all mixed up to start with something new after I get back. I'm attending a festival so camping will be hard with all the food I have to bring, oatmeal and raisins(I think I will make a thread for some good suggestions) Cardio will also be brutal when I get back to burn of the aquired during the festival, will try to keep my drinking to a minimum, but some will occur.

Okay, here goes, I hate this picture but I thought I'd add it to show my progress so far:

This is the 29th of July 2009


The picture above was taken before I became serious with weights. I did a lot of cardio(I ran 987kms(613miles) last year) and had a fairly good eating schedule, ate healthy but only 3-4 meals a day which is not enough to get proper metabolism going, almost no ab excercises either. I started doing compound excercises(a good varied regime) in October and I began the intermediate workout in middle of December. Been lifting weights every winter for the last 4 years but only, squats, bench press and biceps curl which speaks for itself. I weighed 76kgs(167lbs) on New Years Eve(after dinner)

The pictures I'm gonna post now were taken on the 29th of June 2010, almost exactly 1/2 year after I started the intermediate workout. All my progress is thanks to Scooby's workshop and his YouTube videos, Scooby is a true inspiration.



I know eat a lot of fresh fruit all the time, 5-6 of what I think are balanced meals, striving to get enough protein but always over 20g a meal, drink a lot of water.
Sundays = Chest/Triceps - Mondays = running and abs - Tuesdays = Back/Biceps - Wednesdays = running and abs - Thursdays = Shoulders/Legs - Fridays = Rest - Saturdays = Running and abs. I also do Taekwondo

I'm 18 years old, I weigh 82kgs(180lbs) measured sometime in April and 180cms(5'11")

I hope to contribute to/ and to learn a great deal from this web-site in the future

Thanks!

Yes, I would very much appreciate that excel sheet 

I have 2. KUP, red belt with 2 black stripes and WTF. You do Taekwondo also? It's a great sport!

I did a 4,28km run on 25.56m. Not a good time but under 6km/h which is decent.

Also tried this out:

8 Minute Abs

Which gave a good pump.

Thanks for the tip. I just finished a Brandon Carter abs workout so I'll mix these up and do these excercises in different sets, rest, no rest etc. Managed to finish the entire abs-workout but it's fun trying different intervals and such.

Current plan for my Advanced Chest workout:

3x5-8 reps with Dumbell Flys, 2-3min between sets

3x5-8 reps with Dumbell Press, 2-3min between sets

3x? reps with Incline Front Dumbell Fly(the one Scooby has on a video), 2-3min between sets

3x Max reps + Drop sets of Ultrawide push-ups, 2-3min between sets

Maybe I will combine the bottom two into a superset, gonna try it as is today and I'll see.

Just did an 8km(4.97mile) run. Finished in 41m29s which is 11.5km/h or 7.14mp/h.

Quite content with this, starting to recover from my knee injury, running feels so damn good.

Will do an advanced back workout later this evening, this week I will be so sore, first week advanced and I feel the burn after last days chest workout so bad/good

Tried a full leg workout today, killer, will add the whole workout next time when I get the right weight, this was kinda a trial and error:

3x8-12 reps with Leg Extension

3x8-12 reps with Deadlifts

3x8-12 reps with Lunges

3x8-12 reps with Good Mornings

3x8-12 reps with Calf raises

My post workout meal:


4dl skimmed milk
3 Weetabix
1 Banana
1 Bowl of strawberries

Nutrition

Ckal: 480
Protein: 23g
Carbs: 92g
Fiber: 12g
Fat: 3g

Let me know what you think of the meal and workout

Finally back lifting again, here's my back workout!

Deadlifts(including 7kg from Barbell, ca.), 3 sets of warmups(W.S.) + 2 Active sets(A.S.)

W.S  
5x17
5x22
5x27
A.S
5x37
5x37

I reall enjoy DLs, I think I've got the form down too. Straight back and arms, lift with my legs and roll shoulders back at the top. I filmed myself and I think I'm just leaning a bit to much forward in the upright position. It also seemed like I was lifting the Barbell "around my knees" when going up, so maybe I need to stand up faster to get my knees straight and lean back more.


Pullups 6x8

8
8
6
2
3
3

I'll go for 6x5 next time, work myself up, doing 2 pullups is no good.


Barbell Rows(including 7kg from Barbell) 3x5-8

8x25
7x25
5x25


Reverse flys 3x8-12

7x4,5
12x3
12x3

Reverse flys sure aren’t for showing off how much weight you can do ^^


Hanging Leg Raises, attempt

5 with legs up above the waist + 5 partials with bent knees
4 to waist + 3 partials
2 to waist + 2 partials