My progress log.

[ironman1982]

Going to start a log on the forum.

ill weigh in at the gym on tuesday

i shall also post up my diet and workout plan.

im lucky to have a great job that ties in well with my training, i do 4 shifts on then i get 6 days off.

i dont train on my working days and i train all of my days off.

ill post a pic on tuesday or a few pics and see how i get on.

possibly a cycle this year but undecided yet it just thoughts at the moment.

[ironman1982]

My usual diet varies but looks something like this

9am. 8 eggs (3 whole) 2 wholemeal toast, handful of almonds.
omega cap, cod liver cap, multi vit.

9.30 pre workout booster.

10am workout

11am Diet protein shake, bcaa, glutamine

12 noon, 200-250g chicken breast, rice, broccoli. apple.

3pm 200-250g white fish, rice, sweetcorn. handful of almonds

6pm 2 wholemeal toast 250g mackeral fillets. handful of almonds and raisins.

9pm baked potatoe tin o tuna with 100g cottage cheese.

10pm zma, bed

[ironman1982]

Last night shift tonight then my training starts again tomorrow, cant wait....

[ironman1982]

gonna hit legs and chest tonight and will look something like this

4 sets squats
4 sets flat bench
3 sets leg press
3 sets incline db press
4 sets leg extensions
3 sets db flies
4 sets leg curls
3 sets dips (bodyweight to failure)
finish with walking lunges

i will weigh in tonight and log it.
and post up some pics for people to critique

[krugerr]

4 sets squats
4 sets flat bench
3 sets leg press
3 sets incline db press
4 sets leg extensions
3 sets db flies
4 sets leg curls
3 sets dips (bodyweight to failure)
finish with walking lunges

Is this a normal routine? I fine these to be quite intensive muscle groups and I avoid doing legs on the same day as anything else.
If you're going to do it this way, might I suggest doing all the chest routine, then all the legs. Splitting between the two will allow too much cooling down, in my opinion.

[twitz]

Great job on the log so far!

What are your stats/goals etc?

[ironman1982]

Is this a normal routine? I fine these to be quite intensive muscle groups and I avoid doing legs on the same day as anything else.
If you're going to do it this way, might I suggest doing all the chest routine, then all the legs. Splitting between the two will allow too much cooling down, in my opinion.

hello i have just started this routine i change it up every 6 weeks, i felt like i hit a plateau and i shall shock my body with these intense workouts.

i superset my squats with flat press

likewise with incline db press and leg press. etc

i just need a shock to the system.

i take your advices on board and thank you.

[ironman1982]

Hello twitz and thank you.

ive trained for 4 yrs but last 1.5-2yrs is more serious and very clean diet

at first my goal was size but now im more interested in lean gains.

[ironman1982]

Time to make the pre workout meal hmmmmmm.. what to have?

200g chicken breast, rice brocolli

sounds good to me

half hour after that i will take scivation novem pre workout matrix and hit gym half hour after that.

i take in my gym bag diet whey shake and some glutamine and bcaa's

will log my weight laters

ciao.

[ironman1982]

Just had an insane workout, unable to do lunges at the end was too fatigued.

weighed in tonight 181lbs and i am 6ft 1 and id say bf is bout 17-19% just a guess you can all guess tomorrow when i post a few pics

id be happy to stay same weight but less fat but my goal for now is 200lbs and 12-15% fat

[ironman1982]

so heres me when i first started lifting back in 2009

149 lbs not much fat, not much muscle either haha.

[ironman1982]

Heres progress so far

23.01.13

181 lbs natural not sure of fat hope someone has some input i think 17-19 not sure though.

[ironman1982]

insane doms on my quads and chest today. dont you just love that feeling

training biceps,triceps and calves today


just going to make breakfast

8 eggs (3 whole) 2 wholemeal toast, handful of unsalted cashews, mug of green tea.

[ironman1982]

Damn bt engineer better hurry up, waiting to go f*** my arms up in the gym :-P

[ironman1982]

pre workout booster down the hatch.

away to train bi's tri's and blast the calves.

maybe sauna afterwards

diet shake in my bag plus glutamine and bcaa's

[ironman1982]

Good wokout again,

warm up= 15min cross trainer

4sets ez bar curls
4 sets tricep pushdown with straight bar on
3sets bicep hammer curls
3sets tricep pushdown with rope
3 sets bicep curls with the cables
3 sets skull crushers.
6 or 7 sets on the calf machine to failure ouch.

15 min sauna afterwards.

[ironman1982]

ive decided to stay natural for another year

ive added creatine now, plus an extra 500 cals a day

see where i get too,

i shall keep a track of my weight and try get my bf measured.

[bdos]

What made you change your mind?

[ironman1982]

Listening to guys who know what there talking about i shall keep my diet clean as always for another year see if i can maybe hit 200lbs im not too far away at 181lbs and try my best to shed as much fat as possible.

[ironman1982]

Going to hit some cardio and train abdominals later on.
something like

50 min brisk walk inclined treadmill

4 sets leg raises
4 sets weighted crunches
4 sets cable crunches.

15 min sauna afterwards.

diet shake in gym bag with bcaa's and glutamine.

ooosh!

[ironman1982]

Good we cardio session tonight

Back n shoulders tomorrow

bring it on.

[ma_fighter]

Nice =)
I don't know if its only the way you're posing in pic #1, but it looks like you're shoulders are rolled forwards.

If you're just standing, with your arms hanging down the sides, does your thumbs point a lot inwards?
Should this be the case, it'd be a good idea to really focus on back and post-delts, and not so much on pecs, as an imbalance in muscle-strength like this really puts your shoulders in a prime position to end up with an impingement.

Just something I learned the hard way, and would like to spare others

Anyways, nice job on the +30lbs!
How tall are you?

/Maf

[ironman1982]

Nice =)
I don't know if its only the way you're posing in pic #1, but it looks like you're shoulders are rolled forwards.

If you're just standing, with your arms hanging down the sides, does your thumbs point a lot inwards?
Should this be the case, it'd be a good idea to really focus on back and post-delts, and not so much on pecs, as an imbalance in muscle-strength like this really puts your shoulders in a prime position to end up with an impingement.

Just something I learned the hard way, and would like to spare others

Anyways, nice job on the +30lbs!
How tall are you?

/Maf

Thanks for the input mate, i do need to get my posture and posing sorted as its not the best i shall focus more on rear delt and/back excersises for now and see if it helps me out

im 6ft 1 or 186cm

Thanks again

[ironman1982]

Just getting ready to go train back/shoulders and will be something like

Pullups 4sets. 2 sets bodyweight 1 set +5kg 1 set +10kg

Standing barbell shoulder press 4 sets

Deadlifts my personal best so far is 140kg

Db shoulder press 3 sets

Db rows my best so far is 46kg

Side raises 3 sets

Reverse flies 3 sets

2 sets barbell shrugs 2 sets Db shrugs

3 sets upright row barbell.

OOOsh!

[ironman1982]

Great workout,

did exactly like i planned

absolute starving 2 baked potatoes and tuna plus handful of unsalted cashews mmmm.

[ironman1982]

Maybe hit some cardio later on, having a lazy day feeling fatigued,

[ironman1982]

so i went to town centre chemist today to get weighed height taken bf and bmi so i can now have something to work against

height 6ft 0.7 inch 185cm
weight 82.7kg or 182.3 lbs i put 1 pound on woo hoo.
bf 18.3% i was happy about this still i want it around 15% before i start my cycle next year.
bmi 24.0
Body fat mass 15.1kg

i will return to the same place in 1 months time and compare.

[ironman1982]

Cardio tonight 50 mins treadmill, first 30 mins 15% incline at 3.5mph then 2 min intervals at 6.5mph for the remaining 20 mins.

good wee session.

Im going to concentrate a lot on diet and cardio this year but i shall still also lift heavy.

Start back work tomorrow 4 x 12hr shifts so wont be back training till friday

[ironman1982]

2 Dayshifts done
2 night shifts to go and back training friday woohoo!

[bdos]

pretty good log going on keep it up.

[ironman1982]

pretty good log going on keep it up.

Thanks, i think its making me try harder because i want the photos and stats to be better next time round

[ironman1982]

So trained legs and chest last night total killer workout, not training today as im sore as fcuk but i love the pain haha.

arms and cardio tomorrow, Diet clean as ever

[ironman1982]

pre workout down the hatch

away to train bi's tri's and calves cardio afterwards if my calves let me but i doubt it there gonna be pumped to fcuk.

[ironman1982]

Good workout today. and i noticed an increase in strength today i usually Db curl 17.5kg but today i was curling 20kg's usually 40kg on the Ez bar but today 45kg

i can only assume that over the past few weeks i have incorporated more rest time into my regime and its paying off

i feel strong when i hit the gym instead of going to gym fatigued.

Definately feels right now feel like ive gained a few pounds but im not weighing in till end of month

so i can compare from end of last months stats.

my workout today was

Ez bar curls 3 sets

tricep pushdown with rope 4 sets

Cable curls 4 sets

tricep pushdown with straight bar 3 sets

Db curls 4 sets

Tricep machine 3 sets

Calf machine 6 or 7 sets to failure high reps weight gradually increasing

did not manage cardio after my calves.

Cardio and abs tomorrow.

[ironman1982]

Cardio done tonight 50 min treadmill varying speed and incline good wee session

[ironman1982]

trained back and shoulders today good workout, feeling a lot stronger in the gym these days more rest is deffo paying off.

did

3 sets wide grip pull ups. bodyweight, plus 5kg, plus 10kg

4 sets standing barbell press

deadlifts

3 sets Dumbell shoulder press

3 sets Dumbell rows

3 sets side lat raises

3 sets reverse flies

3 sets barbell shrugs

3 sets upright row, cable.

start back work tomorrow, back training monday

[ironman1982]

Last night shift done yeehaa!

gonna hit gym laters

[ironman1982]

Never trained last night as was still feeling fatigued from night shift so i took extra rest and feel great today so i shall hit legs and chest today

my diet is still super clean as always even when im at work

[ironman1982]

Good workout last night it went like this

10 min warm up stationary bike.

3 sets squats
4 sets flat bench press
4sets leg press
3 sets incline Db press
4 sets leg extensions
4 sets flies (2 with dumbell 2 with cables)
4 sets leg curls
3 sets dips

total insane workout

[ironman1982]

On route to train arms and calves.