tag:blogger.com,1999:blog-31270090660254294692024-09-04T15:36:33.803-07:00A page dedicated to keeping track of my fitness and workout goals.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-3127009066025429469.post-42526836493846444022011-02-24T17:00:00.000-08:002011-02-24T17:00:39.131-08:00Ok guys. Havent posted in a while i know. I trapped a nerve in my shoulder/neck and have been laid up in bed as a result without even a whiff of the gym so I've been feeling pretty lousy as a result. Hopefully everything should be feeling fine as of monday so I can get back to normal.<br /> <br /> Anyone else had any problems with trapped nerves and what to do? How long were you off the gym for.<br /> <br /> Peace out!Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com1tag:blogger.com,1999:blog-3127009066025429469.post-13158265910910380902011-02-10T07:19:00.000-08:002011-02-10T07:19:56.985-08:00Leg day, ergh. I know my legs need a lot of work but the sacrifice is walking around for next few days like i've shit myself, struggling to stand up and wobbling all over the place. Especially enjoy the 25min walk home up around 50 steps and up and down a few hills. Any way not a busy day in the gym which is always a pleasant surprise.<br /> <br /> Squats 4x 114kg<br /> Leg Curls 3x 56kg<br /> Leg extensions 3x 63kg<br /> Donkey Calf Raises 3x 55kg<br /> Standing Calf raises 3x bodyweight<br /> <br /> Thats pretty much it and boy does it kill me. Anyways back and biceps tomorrow and then off for a lovely chinese with the gf.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com9tag:blogger.com,1999:blog-3127009066025429469.post-70099099057991543982011-02-08T05:17:00.000-08:002011-02-08T05:17:16.239-08:00Decided that since people are following my blog more than i expected i'd through some shit in about my day and what i've been doing. Nothing to lengthy but expanding the diary aspect of this blog.<br /> <br /> Struggled getting my buddy up this morning as he sucks at getting a good night sleep so in the end i left him in his bed and went to the gym myself. Shoulder day today which isnt my favourite but its quite short so i dont really mind. Tuesdays are always quite days in the gym so its never any effort getting to machines/equipment etc.<br /> Typical 6-10 reps over 3 or 4 sets depending on the exercise. My shoulders are the part of me that i'm least happy with (although i know my back and legs need a great deal of improvement) but i seem to be progressing nicely. Added 5kg to my front raise and 5kg to my upright row from last weeks so everything seems to be moving forward.<br /> <br /> Millitary Shoulder press 3x 40kg<br /> Lateral Raise 3x 20kg (each side)<br /> Upright row 3x 40kg<br /> Front raise 3x 20kg<br /> Plate shrugs 3x 24kg (each side)<br /> <br /> Brotein shake and then home. Stopped off for at supermarket for a can of chilli for my dinner tonight. Great stuff. Has loads of protein and good carbs and low cal and low fat. I like to through in some courgette and sometimes some oats for texture.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com11tag:blogger.com,1999:blog-3127009066025429469.post-34507816877984377172011-02-07T15:35:00.000-08:002011-02-07T15:35:53.825-08:00Right, chest and tris today which i must admit i do quite enjoy. Something primevial about rockin out some bench presses. Pretty standard routine today, gym was busier than usual but not too bad. Tried doing a few push-ups and tricep dips this evening to test how hard i worked and nearly face planted the floor :S<br /> <br /> All exercises were in the 6-10 rep range with last set being preformed as a drop set. Gonna hurt tomorrow!<br /> <br /> Bench press 3x 70kg<br /> Dips 3x bodyweight<br /> Incline Chest press 3x 40kg<br /> Tricep pushdown 3x 45kg<br /> Pec deck flye 3x 42kg<br /> Tricep dips 3x (bodyweight) to failure<br /> <br /> Loving the powerade as my gym drink. Really nice and refreshing and less ofensively sweet than lucozade. Pretty tired now so off to bed with a nice protein shake in me!Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com4tag:blogger.com,1999:blog-3127009066025429469.post-37281800273517179742011-02-03T07:39:00.000-08:002011-02-03T07:39:29.020-08:00Yesterday was my rest day so no post! Today is back and biceps. Hoping to improve my back workout as i think my chest is currently to big for my back. Naturally broad tho so shouldnt be too much of an issue! Decided to cut down on the bicep specific exercises as they get a lot of work from pull ups and rows etc<br /> <br /> <br /> Pull-ups 3x failure<br /> Chins 3x failure<br /> Lat pull down 3x 50kg<br /> Close grip rows 3x 45kg<br /> Lower back extensions 3x 45kg<br /> Bicep curls 3x15kg (each arm)<br /> <br /> Tomorrow should be leg day but i'm off to see my gf so I'm might move it to saturday or maybe just do what i can when i'm there; squats, lunges etc.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com5tag:blogger.com,1999:blog-3127009066025429469.post-11074672304011559532011-02-01T12:35:00.000-08:002011-02-01T12:35:50.413-08:00Shoulder day today! Not my most favourite day of the week especially after yesterdays workout but it must be done. Again all set were with in the 6-10 rep range. The final two exercises were performed as a superset to save time and to increase intensity.<br /> <br /> Shoulder Press 3x 40kg<br /> Lateral Raises 3x 20kg (each side)<br /> Upright rows 3x 35kg<br /> Front Raises 3x 15kg<br /> <br /> Finished off with some biking at a moderate intensity. Then protein shake and off to the showers. Got some powerade on the way home for thursday and friday. Not used it before at the gym so I'll see how I get on.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com4tag:blogger.com,1999:blog-3127009066025429469.post-70042144303240006562011-02-01T12:30:00.000-08:002011-02-01T12:30:56.741-08:00Actually made it to the gym today! Chest and triceps day which I actually quite enjoy despite the inevitable DOMs. Heres a break down of my workout with weights as I remember them. I'm not including warm up sets as they go without saying. Each set was with in the 6 - 10 rep range except the tricep dips.<br /> <br /> Bench Press 3x 70kg<br /> Tricep Press 3x 63kg<br /> Pec Deck Flye 3x 35kg<br /> Tricep Pushdown 3x 45kg<br /> Incline Chest Press 3x 35kg<br /> Tricep Dips 3x bodyweight to failure<br /> <br /> Did some light running as cardio at the end of the session.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com1tag:blogger.com,1999:blog-3127009066025429469.post-83027372503371635742011-01-28T12:25:00.000-08:002011-01-28T12:25:23.562-08:00Typical. I start this blog and the very next day my car goes to shit and I cant get to the gym. Well nevermind. I've kept up my diet up and did what I could about the flat. Also started incorporating some exercises to build up my foot muscles due to horrible shin splints. Seems to be helping although I guess only time will tell.<br /> <br /> Also got some new whey in the mail today. Nutrisport 90+ which I havent tried before so looking forward to giving that a go. Got some free creatine and a shaker which is handy and brings my total now to 3!<br /> <br /> Hopefully monday will go as planned and I hope to through some cardio into the mix.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com3tag:blogger.com,1999:blog-3127009066025429469.post-47143392659934964622011-01-26T13:19:00.000-08:002011-01-26T15:48:29.231-08:00First post of my blog and funnily enough it falls on a rest day. My split is currently Mon/Tues/Thurs/Fri with other days acting as rest days. I've also been trying to stick to a 6 meal day routine. This first post will be brief but I'm just going to outline my goals, aims and diet plans.<br /> <br /> <u>Routine</u> <br /> Monday - Chest + Triceps<br /> - Bench Press 4x10<br /> - Tricep Press 3x10<br /> - Incline Dumbell Press 3x10<br /> - Tricep Pushdowns 3x10<br /> - Peck Deck Flyes 3x10<br /> - Tricep Dips 3x10<br /> <br /> Tuesday - Shoulders<br /> - Millitary Press 4x10<br /> - Lateral Raises 3x10<br /> - Front Raises 3x10<br /> - Upright Rows 3x10<br /> <br /> Thursday - Back + Biceps<br /> - Pull ups 3xFailure<br /> - Lat Pull Downs 3x10<br /> - Bicep Curls 3x10<br /> - Close Grip Rows 3x10<br /> - Chins 3xFailure<br /> - Lower Back 3x10<br /> <br /> Friday - Legs<br /> - Squats 4x10<br /> - Leg Extension 3x10 <br /> - Leg Curl 3x10<br /> - Seated Calf Raises 3x10<br /> <br /> Diet is pretty much lots of protein and good carbs and low fat as I'm trying to lose weight.<br /> <br /> Back tomorrow with progress and workout stats.Joehttp://www.blogger.com/profile/10396291228483102103noreply@blogger.com2