karsel
06-13-2005, 02:38 AM
WELCOME TO MY JOURNAL :ninja:
Alright heading back to school tomorrow :cry: , but up-side is i get to use the gym :D which i have missed over the holidays. Well i am going back with a new Diet and new Routine which i am going to STICK to.
The routine may not be spot-on, but that can be changed in later stages of the year if its not going the right way. Just the basics on me:
Age: 17
Weight: 73 Kg (Im in Australia we use kilo's)
Height: 178cm
Body-Fat: N/A (will be fixed soon)
Well i was born with a high metabolism which has treated me VERY well, and generally have a good physique running in the family. From the age of 13 i did basics like sit-ups and push-ups at home until now, which i think has played a big part in keeping in shape and getting the definition i have now.
I've been going to the gym at school since February this year. My aims for now are to jsut reach the size i want, which i can't explain but to put on about 5-10 Kg's and keep or get back the definiton i ahve now.
DIET
Break-Fast
Nutri-Grain w/ Milk
2x Eggs
4 Slices Bread w/ Peanut butter
First Break
Small Can of Tuna
Snickers Bar Thingy
Peanut Butter Sandwhich
Lunch
Can of Baked Beans
Rice
Nutri-Grain Bar
After School
Noodles
Nuts
2x Eggs
Dinner
What-Ever mum makes :D
Before Bed
Tub of yoghurt
2x Glass of Milk
Nuts
3-4 Litres of Water
On top of my diet i have bought some Creatine, and will start my loading phase tomorrow.
Work-Out Routine
Monday
Warm Up: Bench Press 25% - 3 Sets 8 Reps
Behind Neck BB Press - 3 Sets 8 Reps
DB Lateral Raises - 3 Sets 8 Reps
BB Rear Delt Row - 3 Sets 8 Reps
DB Flyers - 3 Sets 8 Reps
Chest Dips - 3 Sets 8 Reps
Tricep Extension - 3 Sets 8 Reps
Tricep Push-Down - 3 Sets 8 Reps
Tuesday
Warm Up: Stretches, 1 Km on Treadmill
Concentrated DB Curls - 3 Sets 8 Reps
Weight Crunches - 3 Sets 8 Reps
Assisted Leg Raises - 3 Sets 8 Reps
BB Wrist Curls - 3 Sets 8 Reps
BB Reverse Wrist Curls - 3 Sets 8 Reps
Thursday
Warm Up: Stretches
Seated Row - 3 Sets 8 Reps
Wide Grip Pull Down - 3 Sets 8 Reps
DB Row - 3 Sets 8 Reps
Shrugs - 3 Sets 20 Reps
Friday
Warm Up: 1Km Tread, Stretches
Calve Raises - 3 Sets 8 Reps
Leg Presses - 3 Sets 8 Reps
Squats - 3 Sets 8 Reps
DB Curls - 3 Sets 8 Reps
Behind Neck Press - 3 sets 8 Reps
Tricep Extension - 3 Sets 8 Reps
That will be my foundation and depending on my feeling i might chuck in a exercise i haven't done for a couple days if ym energy allows it. But don't worry it won't be a muscle i have worked int the past 2 days.
Here are my measurements too:
Stomach: 81cm
Chest: 104cm
Upper Arms: 29.5 untensed 35cm tensed
Fore-Arm: 28cm
Upper Leg: 52cm
Lower Leg: 37cm
And here are some pics so i can have befores and afters...not very good, only of my leg, my back, and my front, i only have a webcam so hopefully i'll get some better ones soon.
Wish me luck
-BRC
Alright heading back to school tomorrow :cry: , but up-side is i get to use the gym :D which i have missed over the holidays. Well i am going back with a new Diet and new Routine which i am going to STICK to.
The routine may not be spot-on, but that can be changed in later stages of the year if its not going the right way. Just the basics on me:
Age: 17
Weight: 73 Kg (Im in Australia we use kilo's)
Height: 178cm
Body-Fat: N/A (will be fixed soon)
Well i was born with a high metabolism which has treated me VERY well, and generally have a good physique running in the family. From the age of 13 i did basics like sit-ups and push-ups at home until now, which i think has played a big part in keeping in shape and getting the definition i have now.
I've been going to the gym at school since February this year. My aims for now are to jsut reach the size i want, which i can't explain but to put on about 5-10 Kg's and keep or get back the definiton i ahve now.
DIET
Break-Fast
Nutri-Grain w/ Milk
2x Eggs
4 Slices Bread w/ Peanut butter
First Break
Small Can of Tuna
Snickers Bar Thingy
Peanut Butter Sandwhich
Lunch
Can of Baked Beans
Rice
Nutri-Grain Bar
After School
Noodles
Nuts
2x Eggs
Dinner
What-Ever mum makes :D
Before Bed
Tub of yoghurt
2x Glass of Milk
Nuts
3-4 Litres of Water
On top of my diet i have bought some Creatine, and will start my loading phase tomorrow.
Work-Out Routine
Monday
Warm Up: Bench Press 25% - 3 Sets 8 Reps
Behind Neck BB Press - 3 Sets 8 Reps
DB Lateral Raises - 3 Sets 8 Reps
BB Rear Delt Row - 3 Sets 8 Reps
DB Flyers - 3 Sets 8 Reps
Chest Dips - 3 Sets 8 Reps
Tricep Extension - 3 Sets 8 Reps
Tricep Push-Down - 3 Sets 8 Reps
Tuesday
Warm Up: Stretches, 1 Km on Treadmill
Concentrated DB Curls - 3 Sets 8 Reps
Weight Crunches - 3 Sets 8 Reps
Assisted Leg Raises - 3 Sets 8 Reps
BB Wrist Curls - 3 Sets 8 Reps
BB Reverse Wrist Curls - 3 Sets 8 Reps
Thursday
Warm Up: Stretches
Seated Row - 3 Sets 8 Reps
Wide Grip Pull Down - 3 Sets 8 Reps
DB Row - 3 Sets 8 Reps
Shrugs - 3 Sets 20 Reps
Friday
Warm Up: 1Km Tread, Stretches
Calve Raises - 3 Sets 8 Reps
Leg Presses - 3 Sets 8 Reps
Squats - 3 Sets 8 Reps
DB Curls - 3 Sets 8 Reps
Behind Neck Press - 3 sets 8 Reps
Tricep Extension - 3 Sets 8 Reps
That will be my foundation and depending on my feeling i might chuck in a exercise i haven't done for a couple days if ym energy allows it. But don't worry it won't be a muscle i have worked int the past 2 days.
Here are my measurements too:
Stomach: 81cm
Chest: 104cm
Upper Arms: 29.5 untensed 35cm tensed
Fore-Arm: 28cm
Upper Leg: 52cm
Lower Leg: 37cm
And here are some pics so i can have befores and afters...not very good, only of my leg, my back, and my front, i only have a webcam so hopefully i'll get some better ones soon.
Wish me luck
-BRC