Stats

Age: 24
Weight: 75kg
Height: 177cm
Body fat: 11.4%

Right forearm: 33.5cm
Left forearm: 33cm
Right bicep/tricep: 36.5cm
Left bicep/tricep: 36cm
Right calf: 40cm
Left calf: 38cm
Right quad/hamstring: 55cm
Left quad/hamstring: 56cm

Goals

Short term (31/12/04) :

Weight: 78kg
Body fat: 7%
Right bicep/tricep: 42cm
Left bicep/tricep: 42cm
Right calf: 45cm
Left calf: 44cm
Right quad/hamstring: 62cm
Left quad/hamstring: 62cm

Medium term (31/12/05) :

To be disclosed at a later date, although:

Weight: 85kg
Body fat: 6%

Long term

Maintain 6% body fat.

Current Training Schedule

I joined the gym on Monday (after not exercising for at least 6 months), and up until yesterday had done four moderate intensity "all-over" workouts. I met with a fitness consultant and he drew up a plan for me, which I will start with on Monday.

Nutrion Plan

I have adopted a TOTALLY different diet to that I have been used to for the last few years. Today was the first day.

07h00 Weet-Bix (weat "bricks") + 2% milk + multivitamin
09h00 1 x tin Tuna (170g)
10h00 1 x tub yoghurt (175ml)
12h00 1 x chicken breast (120g)
15h00 1 x tin Tuna (170g)
16h00 1 x banana
16h30-17h30 WORKOUT
17h30 1 x tin Tuna (170g)
18h00 Supper (today was tuna spaghetti leftovers)
21h00 1 x chicken breast (120g) + banana

Totals (excluding supper): 1908 calories; 27g fat; 189g carbs; 232g protein

I will be changing to skim milk very soon, as the 2% variety makes up 1/3 of the fat intake. My supper varies from day to day, but it should provide some vegetable content.

09 October

Comments:

I can't remember ever having a more grueling workout. My legs were feeling heavy before I even started the super circuit. I could hardly breath at the end of that, and then I finished off at the bike, same intensity as before. This was my first totally cardio orientated gym workout in a good few years!

Bike: 20 minutes
Super circuit: 30 minutes (60 % intensity at the machines)
Bike: 10 minutes

11 October

Comments:

Today was my first workout with the fitness consultant, doing exercises he had planned for me during our meeting last week. Today was entirely upper body. The lactic acid build-up was terrible only 10 minutes into the weights section. And my left tricep failed for the first time at the one hour mark (at the beginning of the tricep exercises!) I didn't have enough time to write down all of the respective weights, and I remember hardly any of them...

Workout:

Cardio: Bike 10 minutes
Warmup: Dumbell chest press (3 x 8) + fly (3 x 8) + pyramid (3 x 8) -- supersets
Work: Barbell chest incline press (3 x 8) + step incline pushup [held] (3 x 6) -- supersets
Pectoral crunch (3 x 8) + bosu incline pushup (3 x 5) -- supersets
Cable crossover on swiss ball (3 x 10) + chest lift on cable crossover (3 x 8) -- supersets
Tricep press (2 x 6) + tricep EZ bar overhead pull and push (3 x 6) -- supersets
Tricep overhead extension (3 x 6) -- tricep kickback and dip (3 x 4) -- supersets

This should have taken about an hour, but the gym was extremely busy today.

12 October

Workout:

Cardio: Bike 10 minutes (LVL 5; speed = avg 75)
Chin-ups (2 x 8; 1 x 6) + lying leg raises (3 x 10) -- supersets
Standing EZ bar bicep curls (3 x 8)
Seated dumbell curls (3 x 8: both) + (3 x 6 left) + (3 x 6 right) -- supersets
T-bar row (3 x 8)
Seated dumbell curls (3 x 6 left) + (3 x 6 right) -- supersets


13 October

Workout:

Bike 10 minutes (LVL 6; speed = avg 75)
Super (step) circuit (all machines at 50% intensity)
Bike 20 minutes (LVL 5; speed = avg 75)


15 October

Workout:

Bike 20 minutes (LVL 6; speed = avg 80)
Leg extensions (8 x 8 increasing weight each time)
Seated calf raises (3 x 8) + standing calf raises (3 x 8) -- supersets
Leg press (8 x 125kg; 2 x 8 x 165kg)
Leg extensions (3 x 8 x 75lbs?)

16 October

Bike 10 minutes
Dumbell chest press (3 x 8 x 20kg) + fly (2 x 8 x 14kg; 1 x 6 x 14kg) -- supersets
Barbell chest incline press (2 x 8 x 40kg; 6 x 40kg) + step incline pushup [held] (3 x 6; 4) -- supersets
Pectoral crunch (6 x 75lbs; 6 x 50lbs; 6 x 40lbs) + bosu incline pushup (7;6;4) -- supersets
Cable crossover (6 x 30kg; 2 x 5 x 25kg) + chest lift (8 x 40lbs; 3 x 50lbs; 6 x 40lbs) -- supersets
Tricep press (10 x 30lbs; 2 x 6 x 40lbs)
Tricep EZ bar overhead pull and push (2 x 6 x 20kg)
Tricep overhead extension (3 x 8 x 14kg) -- tricep kickback and dip (3 x 8 x 8kg) -- supersets

Day 1

Chest: Level barbell bench press -- 10 x 80kg
Shoulders: Machine shoulder press -- 14 x 75lbs
Triceps: Seated overhead EZ bar extension -- 14 x 25 kg
Back width: Graivtron chins -- 18 x 30lbs
Back thickness: T-bar rows -- 22 x 35kg

Day3

Biceps: Standing EZ bar curls (wide grip) -- 30 x 35kg
Quads: Leg press -- 24 x 205kg
Calves: Bent over calf raises -- 20 x max (150lbs?)
Hamstring: Standing curls -- 26 x 35lbs (left); 27 x 35lbs right
Traps: Standing dumbell shrugs -- 42 x 22kg

NOTE: All rest/pause sets (3 "minisets" if you will).

Comments

Missed out on plenty days, but that's about to change.

Started the Doggcrapp program. Because I'm still relatively "new" to the gym, I'm still not sure about my max weights in each exercise. Consequently I should make nice gains on most of the exercises when next it's their turn. Well, except for the benchpress, which killed me (first time benching 80kg since my school days [5/6 years ago]). Feel very good about my leg press session. I've got very thin legs, but I'm glad that I'm able to push 450lbs at this early stage.

Loading on creatine at the moment. This is my second day. Felt very bloated in the stomach yesterday and today, but strangely enough, didn't really notice it during the workout. Tomorrow is rest day, and then back to Day 1's routine (but with different exercises for each body part).

05 November

Biceps: Standing EZ bar curls (narrow grip) -- 28 x 35kg
Quads: Leg extensions -- 24 x 100lbs
Calves: Seated calf raises -- 28 x 60kg
Hamstring: Lying curls

08 November (% weight increase)

Flat bench press -- 12 x 85kg (6%)
Machine shoulder press -- 16 x 82.5lbs (10%)
Seated overhead EZ bar -- 23 x 30kg (20%)
Gravitron chins -- 20 x 22.5lbs (25%)
T-bar rows -- 33 x 40kg (14%)

AVE. weight increase: 15% (about 10 days)

10 November (%weight increase)

Biceps: Standing EZ bar curls (wide grip) -- 18 x 45kg (50%)
Quads: Leg press -- 13 x 220kg (7%)
Calves: Bent over calf raises -- 35 x 202lbs (12%)
Hamstring: Standing curls -- 21 x 40lbs (left); 23 x 40lbs right (14%)
Traps: Standing dumbell shrugs -- 36 x 30kg (37%)

AVE. weight increase: 24% (about 10 days)

12 November

Chest: Incline bench press -- 15 x 70kg
Shoulders: Dumbell press -- 13 x 25kg
Triceps: Lying overhead dumbell extension -- 17 x 32kg
Back width: Pull downs -- 17 x 75lbs
Back thickness: Horizontal dumbell rows -- Right 28 x 40kg/ left 23 x 40kg

Extra: tricep pushdown

I will destroy that incline bench press next time. I just didn't have someone to spot me on the last third of my rest pause set. :(

Looking forward to Monday's workout, even though my legs are still sore from Wednesday.

15 November

Biceps: Standing EZ bar curls (narrow grip) -- 19 x 45kg (50%)
Quads: Leg extensions -- 30 x 100lbs (--)
Calves: Seated calf raises -- 30 x 72.5kg (21%)
Hamstring: Lying curls -- 15 x 55lbs
Shrugs: 32 x 35kg (17%)

I am maxing out the leg extensions, so I will replace the exercise with squats.

Some updated measurements taken tonight (% increase):

Right forearm: 35cm (4.5%)
Left forearm: 34.5cm (4.5%)
Right bicep: 39cm (6.8%)
Left bicep: 38.5cm (6.9%)
Right calf: 41cm (2.5%)
Left calf: 39.5cm (3.9%)
Right quad: 59cm (7.3%)
Left quad: 59cm (5.4%)

17 November (% weight increase)

Flat bench press -- 16 x 90kg (6%)
Machine shoulder press -- 7 x 105lbs (27%)
Seated overhead EZ bar -- 21 x 35kg (17%)
Gravitron pull-ups -- 14 x 0
T-bar rows -- 30 x 50kg (25%)

AVE. weight increase: 19% (10 days)

19 November (%weight increase)

Biceps: Standing EZ bar curls (wide grip) -- 10 x 121lbs (22%)
Quads: Leg press -- 22 x 528lbs (9%)
Calves: Bent over calf raises -- 30 x 334lbs (65%) :eek:
Hamstring: Standing curls -- 21 x 50lbs (left); 23 x 50lbs right (25%)
Traps: Standing dumbell shrugs -- 35 x 77lbs (17%)

AVE. weight increase: 28% (9 days) :D

ORIGINAL: Olorin
Quads: Leg press -- 22 x 528lbs (9%)

BAH, Squat or go home. Plus what's with these rep ranges? 22? What are you trying to accomplish in that range? Strength? not really. Size? again not really? Endurance? sure, maybe.

You want strength? Squat. You want size? Squat. You want endurance? SQUAT!!!!!!

Ditch the leg press and squat. Give it 4 weeks to get used to the movement and you WILL see results. It ain't easy (personally I HATE the damn things) but man-o-man is it WORTH it.



Paul

ORIGINAL: pwolf66

ORIGINAL: Olorin
Quads: Leg press -- 22 x 528lbs (9%)

BAH, Squat or go home.

I'm actually starting with squats next week Wednesday. I've maxed out the leg extension machine, so squats replace it in my program. I know, I should have started with squats.

Plus what's with these rep ranges? 22? What are you trying to accomplish in that range? Strength? not really. Size? again not really? Endurance? sure, maybe.

Rest/pause sets. With the leg press, I go extremely close to failure on each miniset. On the day you mentioned, I did 8+8+6. Those aren't huge rep ranges at all.

You want strength? Squat. You want size? Squat. You want endurance? SQUAT!!!!!!

I know. And I will do them, as mentioned above. Even though with my leg presses, extensions and curls I've managed to increase my quad/ham size by about 6% (3.5cm) in one month, and my legs are my most difficult area to improve. Hopefully squats will accelerate this growth.