JawD`s 2004 "On Track" Journal

**JawD** · 05-Jan-04, 04:09 PM

2004 = Aims

* Start to measure and record BF%
* Loose the spare wheel !
* Increase bulk and definition

Training

Monday - Chest / Back
Tuesday - Spinning Class / Abs / Shoulders & Arms
Wednesday - Chest / Back
Thursday - Legs
Friday - Rest
Saturday - Spinning Class / Abs / Shoulders & Arms
Sunday - Rest

Nutrition

I`m not going to list everything I eat but I will enter todays food breakdown as a kind of benchmark / typical example of what I eat. I`ll prob do this now and again just to make sure I`m not straying. As mentioned earlier, this is more about lifestyle change than a diet. For instance, rather than snacking mid morning and mid afternoon on buns / crisps I now do with fruit. I`m currently 85kilo and 6ft. Overall I`m in pretty good shape except for the gut and love handles ! Not too bad but I need to shake them off.

7am Cereal with semi skimmed milk and protien drink P30 C37 F4 (306Cal)
10am Apple and Pear P0 C60 F1 (248 Cals)
12pm Mince & Potatoe P40 C20 F8 (304 Cals)
3pm Yoghurt & Pear P10 C60 F2 (Cals 300)
6.30pm == TRAINING ==
8pm Protien Drink P24 C6 F2 (140 Cals)
8.30pm Veg & Mince P56 C33 F16 (484 Cals)

Total for day P160 C216 F29 (1782 Cals)

Suppliments

I`m currently using the following:-

Whey Protien Shake - I use this twice per day. Once with breakfast and again after training early evening. Each shake gives around 24g Protien and 6g Carbs.

Lean System 7 - Just started so am using two capsules twice per day

**JawD** · 05-Jan-04, 04:13 PM

Mon 5th Jan 2004

Chest

DB Incline Press 8 x 20 / 20 / 20kg
Standing Cable Flye 8 x 10 / 10 / 7.5kg*
Lever Chest Press 8 x 50 / 55 / 60kg

Back

Shrugs 8 x 22 / 22 / 22
One Arm DB Row 8 x 22 / 22 / 22
Assisted Chin Ups 8 x 30 / 30
Seated Lever Row 8 x 40 / 40

10min Run (level 10/12 slight incline)

* Reduced to maintain form

This will be tweaked subject to advice!

NOTE

Next Chest / Back day try this suggestion (Cheers Tom_Drahos)

Chest
BB Bench Press 3 Sets
Incline DB Bench 2 Sets
Decline Bench *or* Dips 2 Sets

Back
Cable Pulldowns 2 Sets
Deadlifts 2 Sets
Bent Over Barbell Rows 2 Sets
Good Mornings *or* Weighted Hyperextensions 2 Sets

**JawD** · 06-Jan-04, 05:25 PM

Tuesday 6/1/04

== 45min Spinning Class ==

Shoulders

DB Front Raise 8 x 10 / 10
BB Upright Row 8 x 15 / 15 ( Bah, need to boost next time do 20kg)
DB Bent Over Row (Elbow Out) 8 x 20 / 20 (again, next time 22kg)

Arms

BB Curls 8 x 20 / 25 (Next time 2 x 25)
BB Skull Crushers 8 x 20 / 20 (try 25 next)
DB Hammer Curls 8 x 14 / 14
DB Wrist Curl 8 x 12 / 12
DB Reverse Wrist Curl 8 x 10 (ouch)

Ok, went ok for a new routine but I definately didnt push myself hard enough. So a big kick up the ass and boost em up for next time. I left feeling a little dissappointed but only because I didnt feel I`d worked hard enough.

Only one Tricep thing so before I left I added

Cable Pushdowns 8 x 25 / 30

At least then I felt I had worked by Triceps.

I`ll make these adjustments and see how it goes next time. I think the problem is I`m doing new exercises and less sets. Obviously I should therefore increase weight from what I have been doing.

**JawD** · 07-Jan-04, 08:07 AM

Ok, I`m going to enter my full training routine here and edit it / update it as I go. I`ll still enter for each day (most days), but this will be so I can see my overall workout and progress. Please comment as you will.

2004 Training Progress

Progress

Ok, I`m going to track this each month. The first 5 days of each month I will take my weight and BF%. The average over the 5 days will be my figure for that month. These will be taken in the morning.

Jan - Weight 91kg (200lb) / BF% 32% :mad
(91kg / 32%, 91kg / 30%, 90kg, 26%, xxxxx, xxxxx )

Here are my "Before Pics"
http://www.discussfitness.com/showth...106#post150106

Monday's - Chest / Back

Barbell Bench Press 3 x 6
Incline Dumbell Bench 2 x 6
Decline Dumbell Bench 2 x 6

Cable Pulldown 2 x 6
Deadlift 2 x 6
Bentover Barbell Rows 2 x 6
Lower Back Extention 2 x 6

Tuesday - Cardio / Abs / Shoulder / Arms

45 Min Spinning Class

Barbell Military Press 2 x 6 (Jan - tbc)
Barbell Upright Row 2 x 6 (Jan - 44lb)
Dumbell Bentover Row 2 x 6 (Jan - 48lb)

Hammer Curls 2 x 6 (Jan - 31lb)
Barbell Curls 2 x 6 (Jan - 55lb)
Alternating DB Curls 2 x 6 (Jan - 31lb)
Lying Tricep Ext 2 x 6 (Jan - 55lb)
Cable Pushdowns 2 x 6 (Jan - 66lb)
DB Wrist Curl 2 x 6 (Jan - 26lb)
DB Reverse Wrist Curl 2 x 6 (Jan - 22lb)

Weighted Lever Crunch 2 x 10 (Jan - 88lb)
Basic Crunch 2 x 20 (N/A)

Wednesdays - Chest / Back

== As Monday ==

Thursdays - Legs / Abs

Squats 2 x 6 (Jan - 77lb)
Deadlifts 2 x 6 (Jan - 99lb)
Leg Press 2 x 6 (Jan - 264lb)
Lever Seated Leg Curl 3 x 6 (Jan - 143lb)
Seated Calf Extention 3 x 6 (Jan - 149lb)
Leg Extension 2 x 6 (Jan - 132lb)

Weighted Crunch 3 x 10 (Jan - 110lb)
Crunch 3 x 20 (no weight - 1 sec pause at top)

Friday's - Rest

Saturday's - Cardio / Abs / Shoulders / Arms

== As Tuesday - Maybe with a swim ==

Sunday's - Rest

**JawD** · 07-Jan-04, 01:29 PM

Wed 7th Jan

Today should have been Chest / Back but I`m going to the football (Newcastle v Leeds). So, I have a rest day on Friday. I`m going to shuffle a little. Tomorrow will now be legs, Friday Chest / Back and Saturday back to normal.

Bit pi**ed about my BF%. First time Ive been able to check it (bought scales today) and it came out at 32% !!! Sh*t I knew I had the beer gut but didnt think it was that bad ! Anyway, if anything its made me more determined.

THAT NUMBER WILL DROP

(One thing, I checked it at 6pm, I`m going to check it when I get up from now so I can ensure I always check at the same time. My weight is likely to be a little lighter then - currently 200lbs, oh and I`m 180cm).

**JawD** · 08-Jan-04, 03:46 PM

Thu 8th Jan 2004

Legs / Abs

Deadlifts - Warmup 12 x 30kg (66lb) 6 x 45kg (99lb) / 45kg (99lb)

No probs. Warmup was about right, but lift itself too light. Notch it up next time.

Squats - 6 x 35kg (77lb) / 35kg (77lb)

Now I have a problem here. This was too light to squat, but I can see I will come into difficulty as there is no squat rack and I train solo. I`ll try to bump it up next time but I may have to swap this.

Leg Press (90') - 6 x 120kg (264lb) / 120kg (264lb)

Now this was more like it and did it burn ! :thumbup: At least I felt like I was busting a gut here, I think the other two gave me problems as I was a bit unsure about the BB.

Seated Leg Curl - 6 x 60kg (132lb) / 65kg (143lb) / 65kg (143lb)

Not bad. All at 65kg next time though. Did also feel it pulling on my calf, is that down to bad form?

Seated Calf Extension - 6 x 65kg (143lb) / 67.5kg (149lb) / 67.5kg (149lb)

No probs. Actually too light but was on heaviest pin. Will have to find alternative for calf.

Now, I still had more to give in my quads at this stage so I added:-

Leg Extension - 6 x 50kg (110lb) / 60kg (132lb) / 60kg (132lb)

Now I felt that! Have to say though I get a good buzz from this machine due to the burn in my quads. :thumbup:

Legs were done here, that was meant to be it but I still had more to give so Ive added abs on.

Lever Crunch - 10 x 50kg (110lb) / 50kg (110lb) / 40kg (88lb)

Ouch!

Standard Crunch (1 sec pause) 3 x 20

======

Finished with 1km row - 4:00mins

TommyD · 08-Jan-04, 10:46 PM

Hey Jaw... everything looks good... are you having any problems with any exercises or anything dealing with your routine?

I looked at your goals in your first post and I think I'll throw this program out at ya 'cause it looks like it would meet your goals quite well:

http://www.ast-ss.com/max-ot/max-ot_intro.asp

It aims at building muscle mass while decreasing body fat. It explains everything step by step, week by week and gives you a routine to go by.

Great work! :thumbup:

**JawD** · 09-Jan-04, 02:28 AM

Thanks for that, I`ll have a read through.

The only things that are bugging me are:-

Squats - 6 x 35kg (77lb) / 35kg (77lb)

Now I have a problem here. This was too light to squat, but I can see I will come into difficulty as there is no squat rack and I train solo. I`ll try to bump it up next time but I may have to swap this.

Prob is I love the exercise??

Seated Calf Extension - 6 x 65kg (143lb) / 67.5kg (149lb) / 67.5kg (149lb)

No probs. Actually too light but was on heaviest pin. Will have to find alternative for calf.

But this I can look at myself.

So its really what to do about the squats. Though I`m righting this the days after this workout and I`ve got that great wobbly leg feeling after doing legs, so something was right!

**JawD** · 09-Jan-04, 01:17 PM

Ok, moved on to the Max OT routine so have started a new journal.

This can be found here:-

http://www.discussfitness.com/showth...438#post150438