Crunch's Training Log

[crunch]

Today was going to be the start of my most-serious training routine. I had big plans for it to work this time. I have my routine pretty much set (see bodybuilding/weight training forum) and my diet, plus I've ordered my supplements. There were to be no excuses.... but...

I just sliced my right index finger open fixing the damn lawn mower... After a trip to the doctor's and some stitches, I am yet to decide if lifting is going to be possible for the next week or so.

I am so angry right now!

Anyway, I am starting this log today regardless, as I want as much motivation as possible this time around. So here's the details:

Currently I'm 70kgs (155lbs), about 178cms (5'10") and 25 yrs old. I'm going to be training to increase muscle mass and strength. As for specific goals, I haven't worked out any yet. I guess I will train for a while (maybe 6-8 weeks) then see how my progress is going, then set some definate goals - unless anyone has any other suggestion?

So my routine looks like this:

Day 1 - Chest, Triceps, Abs
Day 2 - Rest/cardio
Day 3 - Legs, Shoulders, Traps
Day 4 - Rest/cardio
Day 4 - Back, Biceps, Forearms
Day 5 - Rest/cardio

Specifically:
----------------------------------------
Day 1: Chest, Triceps, Abs

*Chest
Bench Press (8 Reps x 3 Sets)
Dumbbell Bench Press
Flyes (8 Reps x 3 Sets)

*Triceps
Tri-lockouts on Bench Press (8 Reps x 3 Sets)
Overhead Dumbbell Triceps Extension (8 Reps x 3 Sets)
Cable push down/standing french press (8 reps x 3 Sets)
----------------------------------------
Day 3: Legs, Shoulders, Traps

*Legs
Barbell Squat (7 Reps x 3 Sets)
Leg Extensions (10 Reps x 3 Sets)
(I'm also cycling everyday commuting)

*Shoulders
Bent over Lateral Raise (8 Reps x 3 Sets)
Standing Lateral Raise (8 Reps x 3 Sets)
Reverse Flyes (cable machine) (8 Reps x 3 Sets)
Face Pulls (cable machine) (8 Reps x 3 Sets)

*Traps
Barbell Shrugs (8 Reps x 3 Sets)
Dumbbell Shrugs (8 Reps x 3 Sets)
----------------------------------------
Day 5 (Thursday): Back, Biceps, Forearms

*Back
Close-Grip Front Lat Pulldown (8 Reps x 3 Sets)
Wide-Grip Lat Pulldown (8 Reps x 3 Sets)
Bent Over Barbell Row (8 Reps x 3 Sets)
Deadlift (8 Reps x 3 Sets)

*Biceps
Barbell Curl (8 Reps x 3 Sets)
Pinwheel Curl (8 Reps x 3 Sets)

*Forearms
Barbll Wrist Curl (8 Reps x 2 Sets)
Barbll Reverse Wrist Curl (8 Reps x 2 Sets)
---------------------------------------------

I've just ordered some Dymatize Elite Whey and some AST Micronised Creatine. I'll be taking 5gms of Creatine at breakfast as well as 30 mins before my workout and 30 minutes after my workouts. I'll also be taking 20gms of whey 30 minutes before my workout and 40gms of whey after my workout (both lots mixed with my creatine).

My diet will be 5-6 meals a day consisting of carbs in the morning (oatmeal breakfast), brown rice and tuna/chicken for morning tea/lunch afternoon tea and some sort of meat/veg combination for dinner. Lots of water also.

I'll try lift some weights in a day or two and post an update about how my finger is doing.

[crunch]

OK, so I couldn't wait a day or two and decided just now to see how my finger holds up with lifting (just some light weights to see how it goes). All seems to be good, but I reckon when I'm really straining with the heavy stuff it won't work. It really just needs some kind of splint so that I don't bend it and split the stitches... hmmmm

[crunch]

Giving today off for the finger again, so frustrating...

But got stuck into my diet and I honestly can't work out how to get enough carbs. Here's my diet thread:
Advice on diet please...

[crunch]

Ok, today I got started on the weight training, although my supps haven't arrived yet, so I did without today. Hopefully they will be here tomorrow (Dymatize Elite Whey and AST Micronised Creatine mono). Please remember when looking at my numbers that I am quite small at the moment!

So for my diet today, according to my fitday:
FitDay.com - Diet and Fitness journal for crunchie356

Cals: 2911
Fat: 114g
Carbs: 352g
Protein: 136g

My protein is down due to no protein supp, so I'd expect that to be more like 195g with the whey shake. Also my carbs could probably do with an increase (maybe around 400-500g?).

I rode about 6kms (approx 4mi) from work home today, it was hot too. I do this nearly every day and enjoy it more than anything (get dropped off in the morning, then ride home in the arvo). Then when I got home I got into the weights. This was meant to be me taking it fairly easy as I was unsure how my hand would hold up, however I got into and believe my next workout can be 100%, my hand didn't hurt at all. This was pretty much 100% for me.

*Chest
Bench Press
90lbs*8
105lbs*6 (first set was easy so up'ed the weight, but could only do 6 reps, so dropped it back to 90lbs)
90lbs*8

Flyes
30lbs*8 (this is a real weak area for me - any tips? Just keep at it?)
30lbs*8
30lbs*8

*Triceps
Tri-lockouts on Bench Press
105lbs*10
120lbs*10
120lbs*10

Cable push down/standing french press
75lbs*8
75lbs*8
75lbs*8

It seems as though my tri's are alot stonger than my shoulders/chest. With the tri-lockouts I could do them all day, but it's getting the weight up to the half-lockout point that is the hardest. Once I'm past half way, it's easy. So by my third set, getting 75lbs up past half was a struggle, but then once it's past halfway, easy. Tips?

I started this new diet yesterday really and I have to say that over the last 2 days I feel as though I have so much energy. After my ride and workout today, I still feel like I could do it again. I thought I would be stuffed eating so much but am finding that I am getting hungry right on 2 hrs after my last meal, so I guess this is good?

[crunch]

Rest day Wednesday, so didn't do any weights yesterday. Just the daily ride. Supps still haven't arrived, hopefully today. I'll be working nights for the next week, so my schedule might get interrupted but I'll try.

Diet yesterday was:
Cals: 2862
Fat: 111
Carb: 322
Protein: 138

Again, the protein will be up once I start taking my whey, so should be more like 190-200.

[crunch]

Back into it now that my hand is holding up better and my night shifts have dropped.

So today:

*Chest
Bench Press
105lbs*8
105lbs*6
105lbs*5
(I was able to keep it at 105lbs this time, but had to drop the reps a little - maybe the creatine?)

Flyes
30lbs*8 (any ideas on how to improve this weight?)
30lbs*8
30lbs*8

*Triceps
Tri-lockouts on Bench Press
120lbs*10
120lbs*10
120lbs*10

Cable push down/standing french press
75lbs*8
75lbs*8
75lbs*8

Supps arrived today, so whey and creatine before and the same afterwards.

[crunch]

Today was the following:

Back, Biceps, Forearms

*Back
Close-Grip Front Lat Pulldown
10*134lbs
10*134lbs
10*134lbs

Wide-Grip Lat Pulldown
10*120lbs
8*134lbs
8*134lbs

Bent Over Barbell Row
10*120lbs
10*134lbs
10*134lbs

Deadlift
10*165lbs
10*165lbs
10*180lbs

*Biceps
Barbell Curl
8*75lbs
6*75lbs
10*60lbs


*Forearms
Barbll Wrist Curl
10*60lbs
10*60lbs
10*60lbs

Barbll Reverse Wrist Curl
10*60lbs
10*60lbs
10*60lbs

It seems that since I have been eating the new diet and taking the supps I've had more energy and strength. I already feel really good, even if my numbers are pretty low compared to others on this forum.

[crunch]

Oh, and today's diet:
Cals: 2230
Fat: 37
Carbs: 334
Protein: 148

[jlozan84]

I'd recommend you move traps to back day and shoulders to bench day.

[crunch]

Good suggestion, thanks.

Today's a rest day - should I still be taking my whey and creatine today??

[crunch]

Today:

*Shoulders
Bent over Lateral Raise
6*31lbs (total both db)
8*31lbs
6*20lbs

Standing Lateral Raise
6*31lbs
8*31lbs
10*20lbs

Reverse Flyes
6*20lbs
10*20lbs
10*20lbs

Face Pulls (cable machine)
10*120lbs
10*135lbs
10*135lbs

*Traps
Barbell Shrugs
10*77lbs (all the free weights I had)
10*93lbs
10*93lbs

Dumbbell Shrugs
10*84lbs (all the free weights I had)
10*84lbs
10*84lbs

Today was the first day I've tried reverse flies/lateral raises and I can tell this is a weak area for me. Maxed out the weights on the shrugs, will have to go buy more tomorrow.

My routine is a bit mixed up compared to what I had planned, but this is mainly me trying to get a feel for what weights I'll be lifting and what feels good with what etc.

I'll try the suggestion made by jlozan84 and move my routine to be like this:
Day 1 - Chest, Triceps, Shoulders
Day 2 - Rest/cardio
Day 3 - Legs, Abs
Day 4 - Rest/cardio
Day 5 - Back, Traps, Biceps, Forearms
Day 6 - Rest/cardio

but need something else on day 3 to go with legs and abs...

[crunch]

Or what about:

Day 1 - Chest, Triceps, Shoulders
Day 2 - Rest/cardio
Day 3 - Legs, Biceps, Forearms
Day 4 - Rest/cardio
Day 5 - Back, Traps, Abs
Day 6 - Rest/cardio

[crunch]

And diet for Thursday was:

Cals: 3555
Fat: 135
Carbs: 361
Protein: 196

Cals were a bit up there, although I had fish and chips and beer for dinner. :P
FitDay.com - Diet and Fitness journal for crunchie356

[Noir]

Originally Posted by crunch

Today's a rest day - should I still be taking my whey and creatine today??

Yes .

[crunch]

Still trying to work out a good routine, but should have it sorted soon.

Today was:
Back, Biceps, Forearms

*Back
Close-Grip Front Lat Pulldown
10*134lbs
10*134lbs
10*165lbs

Wide-Grip Lat Pulldown
8*134lbs
8*134lbs
10*120lbs

Bent Over Barbell Row
8*134lbs
10*134lbs
10*134lbs

Deadlift
10*180lbs
10*180lbs
10*180lbs

*Biceps
Barbell Curl
8*66lbs
8*66lbs
10*66lbs

*Forearms
Barbll Wrist Curl
10*66lbs
12*66lbs
12*66lbs

Barbll Reverse Wrist Curl
10*55lbs
12*55lbs
12*55lbs

[jlozan84]

I'd lower the reps and up the weight on deads if you are comfortable with your form.

[crunch]

Originally Posted by jlozan84

I'd lower the reps and up the weight on deads if you are comfortable with your form.

Comfortable with my form, only problem is that I've maxed out the weights. I'll have to go out and pick some more up - might do that tomorrow...

[crunch]

This was today, after a day of rest yesterday:

Chest
Bench Press
10*105
10*105
10*105

Flyes
10*40
10*45
8*55

Triceps
Tri-lockouts on Bench Press
12*120
10*120
10*120

Standing Cable Push Down
10*75
8*75
9*75

Shoulders
Bent over Lateral Raise
10*30
10*30
10*30

Standing Lateral Raise
9*30
10*30
9*30

Reverse Flyes
10*20
10*26
10*26

Face Pulls
8*135
8*135
8*135

Still taking the creatine and whey on the non-lifting days as recommended.

[crunch]

Friday's workout was:

Traps, abs, legs

and was relatively boring with just:

Barbell Shrugs
10*82lbs (all the free weights I have)
10*82lbs
10*82lbs

Dumbbell Shrugs
10*82lbs
10*82lbs
10*82lbs

Abs
Sit Ups
100 Situps
10 Situps with 25lbs of weight on chest

Heel Touchers
50 Heel Touchers

Legs
Leg extensions
10*75lbs
10*75lbs
10*75lbs

Riding.

Trap workout seems a little easy - any suggestions?

Then rest day yesterday and plan to do Back, Biceps and Forearms today.

[crunch]

Oh, and over the last 3 weeks, my weight has gone up from 154.3 to 159.4, so a gain of 5lbs. I can notice some fat increase but not much.

I'm aiming for 175-180lbs by June, which I am currently on track for (about 1.5lbs a week).