The day to day fitness happenings

[Retro]

Have been into fitness (kung fu, gym usage, sports) for about 3 years now, but never been consistant at anything and have decided that it's time to get my head down and do this properly. I'll post here daily as a record for myself, and also for anyone out there who could offer advice, suggestions or general feedback.

I am 18 years old, 5'10 and weight 70kg at the moment.

My Goal? - Right now I'm aiming for this kind of body: http://www.bodybuilding.com/fun/imag...orumdec18a.jpg
What? One must have high goals, but this is pretty much perfect for me, not too big but not skinny ... also want to be fit as in being able to run fast and far and be able to do splits, one handed push ups and before I hit my late 60's .. would love to be able to do a one handed pull up

Immediate Goal: I have a Tough Guy event coming up at the end of July, want to be fit enough to manage it.

My Workout? - This is likely to change often as I learn more on what works for me and what will help me reach my goals.

Monday - Back, Bicep and Neck weights
Tuesday - Cardio
Wednesday - Chest, Triceps and Shoulder weights
Thursday - Cardio
Friday - Legs and Abs

Weekend - Rest

Wednesday 26th 2006 - Today was the first day of trying to get back into a regular gym pattern, I'm hoping that finally getting up to date with work and keeping this journal I'll stay motivated to keep it up. Up till now I've been messy with my form so I've gone back to basics, making sure each rep is performed correctly and not rushed ... I'm doing each weight untill I can do twenty, then moving up 5kg to the next.

Weights

Each will be listed as 'Reps x Sets at Weight Used'

Flat Dumbbell Press 20x2 at 8kg
Peck Deck Fly 20x2 at 30kg *
Chest Press Machine 15x2 at 30kg *

Shoulder front dumbell press 10x2 at 8kg
Should rear dumbell press 15x2 at 30kg *
Shoulder Shrugs 15x2 at 8kg

Dips 10x2
Tricep Pushdown Machine 20x2 at 30kg *

* Not freeweights - 'Machine'

Food

8:30am: Cereal and Healthy yoghurt drink
10:30am: WORKOUT
11:45am: Nurishment energy drink and peice of fruit
12:30pm: 1 Peanut Butter sandwhich and 1 Chocolate Sandwhich
3pm: 1 ham and cheese sandwhich and 1 tomato and cucumber sandwhich
6pm: Pasta with Fish fingers and broccoli
6.30pm:Apple crumble and custard
9pm: Peice of fruit and glass of milk

^ The above is pretty similar to what I will be eating daily, in about 2 weeks I will be using creatine to help me get the required protein.

[skyman]

What the heck is a Chocolate Sandwhich?

Hershey Bar on whole wheat?

[Retro]

lol no, Chocolate as in Chocolate spread. One chocolate spread sandwhich and another peanut butter sandwhich taste great when eaten at the same time, one on top of the other. =D ..
I call it the Snickers Sandwhich, not very original I know

[Retro]

Thursday 27th April

Am feeling sore around the chest and arms form yesterdays workout, have a ton of coursework due in tomorrow and had a long college day so sadly skipped my cardio workout today.

Food:

Cereal and healthy yoghurt drink
banana sandwhich x2 and glass of milk
bowl of weetabix and bananas
Chicken with bread rolls and salad

( wont be listing times for meals, will take to long but the above are spread out hours apart ending with dinner and starting with breakfast. )

[Retro]

18 July 2006

Completely forget about this, but since starting this Journal I've finally got consistant with visiting gym everyday, still doing the weights 3x weekly and cardio 2x weekly. Have starting taking creatine (on my second day of loading), following package instructions of loading one week then maintainence for eleven weeks, followed by four weeks off.

For Cardio today:

30 minutes running at 11km
10 minutes cycling at over 100rpm
Rowing 1000m

For eating:

Cereal then apple juice mixed with creatine
cheese and ham sandwhich
homemade banana milkshake with creatine
banana sandwhich x2 with creatine
microwave lasange
apple juice and creatine
4 clementines and around 2 litres of water

[Retro]

19th July 2006

worked abs and legs today, finally giving some time for the squat which has annoyed me for a while as I can't help but lean forward. Holding to light dumbells straight in front of me certainly helped me lean back more and remain stable.

For weights today:

Squats 20 reps x 4 holding 4kg weights
Dumbell step ups 12 reps x 2 holding 6kg weights
Leg press 120kg then 140kg then 160kg, 12 reps for each
Inner then Outer leg machine, 30kg followed by 35kg, 12 reps for each

Situps - 4 sets, 2 with frame and 2 without, 20 reps
Leg raises - 2 sets of 8 reps
Ab machine - 30kg followed by 35kg, 15 reps
Worked obliques with 5kg medicine ball - 10 reps x2
Abdominal Vacuum - 15 seconds done twice

For eating:

Cereal
Banana Milkshake with creatine
Juice with creatine
Chicken breast fillet with salad, coleslaw and pasta
Dinner whatever mum cooks then juice with creatine
Cheese sandwhich with banana milkshake and creatine

Am buying All-Bran tomorrow so will be having that in place of regular cereal every morning
chopping up and adding a banana when I can

[gymgirl]

Originally Posted by Retro

18 July 2006

Completely forget about this, but since starting this Journal I've finally got consistant with visiting gym everyday, still doing the weights 3x weekly and cardio 2x weekly.

that's great! i too have found that keeping a journal helps keep me motivated and it's a great way to track your progress.

looks like you've been doing great! also, if you are interested in tracking your food you should check out www.fitday.com. it's free and user friendly!

p.s. i want a chocolate sandwhich! are you using nutella? that stuff is delish. yum yum.

[Retro]

lol no Nutella, I'm on the low budget Tesco Value but I tend to close my eyes and imagine
I'm gonna give fitday another chance tonight, found it real confusing and quite a chore first time around. Here is a picture of my ultimate goal:

http://www.bodybuilding.com/fun/imag...orumdec18a.jpg

Will let you know how I get on =D

[gymgirl]

definitely give fitday another chance. once i got my main foods in there it was pretty easy. the first day or two of entering information are very tedious, but once it is all in there and saved under your customized or recent foods it is very easy to click and add.

Best of luck with your goal, I'll be watching your progress!

p.s. speaking of nutella, my favorite tv chef, Giada DeLaurentiis, makes the yummiest foods with nutella...i think i saw a nutella pinini (sp?), she even makes a dessert pizza with nutella...

[Retro]

Dessert pizza? ... sounds funky but then again I'd eat anything covered with Nutella.
Checked out your journal, sadly the pictures never worked but I assume you're doing great some the comments. =D

Will try again with fitday right after my strawberry trifile (meant to stop eating them but ... keep it between us), I'll make up for it tomorrow.