TheGMan
07-08-2008, 07:08 AM
I thought i would start a Journal as this seemed the easiest way for me to monitor what i eat, drink, train etc, my overall goal is to get down to about 10% BF, i dont really care what i weigh as long as i am strong and dont have a layer of fat around my stomach!
I have been doing well on a routine but have just changed to WBB 1.1 so lets see how that goes.
I am currently cuttign my calories and my aim is 9 weeks as we go away on holiday then!! (i know quite fickle but i have to have a short nterm goal)
RThe long term goal is to get a lot stronger but i feel i will be able to do this better once the fat has gone!
Starting day - Monday 7th
Food
7:30 3 eggs poached, chilli flakes and black pepper with a splash of brown sauce. Porridge creatine 35ml
10 ama - Banana and a small plum
12:00 - Tin of tuna, Peach 35ml creatine
2:30 - Apple and some grapes
4:00 - Gym WBB 1.1 day 1
5:30 - Creatine 35ml
6:30 - Dinner - Cheat meal - Fillet steak - a huge portion, Good for you xchips (low fat), brocolli,. coliflour, creamy pepper sauce, mushrooms
10:00 - Creatine 35ml
As for the gymDay 1 - Lower Body/Abs
Back Squat down to a box, 1 x 8 x 80kg, 1 x 8 x 90, 1 x 8 x 100, 1 x 5 x 120, 1 x 5 x 100, 1 x 8 x 80
Alternating Lunges all 6 sets done with 20kg dumbbells in each hand
Good Mornings 40Kg bent over as far as I can (have not done these for a good few years so am working slow on them)
Standing Calve Raises set 1 90kg, set 2 100 kg, set 3-6 120kg
Diagonal Cable Wood Chops 1 x 8 x 40kg, 1 x 8 x 45kg, 1 x 8 x 55kg, 1 x 8 x 60kg, 1 x 8 x 65kg, 1 x 8 x 70kg,
Planks Not a lot of space for these so just did 1 set and held for 30 seconds
Abs Crunch with weight 4 sets, 1 x 8 x 40kg, 1 x 8 x 50kg, 1 x 8 x 60kg
My legs were burning after the lunges, I have not done them for at least 8 years!!
Lastly I did a quick HIIT workout on the treadmill, 3 mins warm up, 1 min at 10mph, 2 mins cool down walking ands joggin to 6.5 mpg, then again a 10 moh sprint for 1 min then a warm down then a 2 min jog and off (it is difficult to doi 20/30 second bursts on the treadmill as it doesnt speed up ior slow down quick enough!)
Steam room and out!!
Tuesday (unfortunately I am doing a 8 8 at work so have to swap Wednesdays rest day for today so I will do my gym routine on Wednesday)
As for food I am still keeping it up
Breakfast 6:30 3 egg whites, chilli flates, black pepper, splash of brown sauce, little knob of butter. Creatine 35ml and a bown of porridge
10:00 Banana , small plum
11:00 handful of grapes
12:00 35ml creatine
1:30 Chicken breast, sweetcvorn, chilli flakes, sweet potato
4:00 peach, creatine 35ml
6:30 Applr and small plum
8:30 buffet food, (Dads birthday so prob 2 chicken butties, some lamb or steak hot pot and a pint of fosters larger)
9:00 Creatine 35ml
Tomorrow i will get some sizes, weights measurements etc, i wil post up on here so i rememebr to do them!
I have been doing well on a routine but have just changed to WBB 1.1 so lets see how that goes.
I am currently cuttign my calories and my aim is 9 weeks as we go away on holiday then!! (i know quite fickle but i have to have a short nterm goal)
RThe long term goal is to get a lot stronger but i feel i will be able to do this better once the fat has gone!
Starting day - Monday 7th
Food
7:30 3 eggs poached, chilli flakes and black pepper with a splash of brown sauce. Porridge creatine 35ml
10 ama - Banana and a small plum
12:00 - Tin of tuna, Peach 35ml creatine
2:30 - Apple and some grapes
4:00 - Gym WBB 1.1 day 1
5:30 - Creatine 35ml
6:30 - Dinner - Cheat meal - Fillet steak - a huge portion, Good for you xchips (low fat), brocolli,. coliflour, creamy pepper sauce, mushrooms
10:00 - Creatine 35ml
As for the gymDay 1 - Lower Body/Abs
Back Squat down to a box, 1 x 8 x 80kg, 1 x 8 x 90, 1 x 8 x 100, 1 x 5 x 120, 1 x 5 x 100, 1 x 8 x 80
Alternating Lunges all 6 sets done with 20kg dumbbells in each hand
Good Mornings 40Kg bent over as far as I can (have not done these for a good few years so am working slow on them)
Standing Calve Raises set 1 90kg, set 2 100 kg, set 3-6 120kg
Diagonal Cable Wood Chops 1 x 8 x 40kg, 1 x 8 x 45kg, 1 x 8 x 55kg, 1 x 8 x 60kg, 1 x 8 x 65kg, 1 x 8 x 70kg,
Planks Not a lot of space for these so just did 1 set and held for 30 seconds
Abs Crunch with weight 4 sets, 1 x 8 x 40kg, 1 x 8 x 50kg, 1 x 8 x 60kg
My legs were burning after the lunges, I have not done them for at least 8 years!!
Lastly I did a quick HIIT workout on the treadmill, 3 mins warm up, 1 min at 10mph, 2 mins cool down walking ands joggin to 6.5 mpg, then again a 10 moh sprint for 1 min then a warm down then a 2 min jog and off (it is difficult to doi 20/30 second bursts on the treadmill as it doesnt speed up ior slow down quick enough!)
Steam room and out!!
Tuesday (unfortunately I am doing a 8 8 at work so have to swap Wednesdays rest day for today so I will do my gym routine on Wednesday)
As for food I am still keeping it up
Breakfast 6:30 3 egg whites, chilli flates, black pepper, splash of brown sauce, little knob of butter. Creatine 35ml and a bown of porridge
10:00 Banana , small plum
11:00 handful of grapes
12:00 35ml creatine
1:30 Chicken breast, sweetcvorn, chilli flakes, sweet potato
4:00 peach, creatine 35ml
6:30 Applr and small plum
8:30 buffet food, (Dads birthday so prob 2 chicken butties, some lamb or steak hot pot and a pint of fosters larger)
9:00 Creatine 35ml
Tomorrow i will get some sizes, weights measurements etc, i wil post up on here so i rememebr to do them!