ExRx.net

Okay here goes,

I'm gonna back date a bit to when I started this last week!

Monday 24th April:
10 minute warm up: Elliptical Walker
Stretches
Crunches (1 set to failure/25)
Knee Raises (1 set to failure/15)
Bench Press: 10x40kg,8x50kg, 6x60kg, 4x70kg
Lat Pulldowns: 15x30kg, 12x 40kg, 10x50kg
Leg Press: 12x100kg, 10x125kg, 8x150kg, 6x175kg
BiCep Curls: 2x5kgx12, 2x6kgx12, 2x8kgx10
Front Squats: 10x50kg,8x60kg,6x70kg
Bar Dips: 3x10 with 120lbs Assistance
Stretches

Wednesday 26th April:
10 minute warm up: Elliptical Walker
Stretches
Legs-in-the-Air Crunches (1 set to failure/25)
Hanging Leg Raise (1 set to failure/15)
Incline Bench Press: 10x50kg, 8x60kg, 3x70kg
Seated Lat Row: 12x45kg, 12x50kg, 10x60kg
Leg Press: 12x100kg, 10x125kg, 8x150kg, 6x175kg
Lateral DB Raises: 10x5kg, 8x6kg, 6x7kg)
Front Squat: 10x50kg,8x60kg,6x70kg
Tricep Press Downs: 3x10x20kg

Friday 28th April
10 minute warm up: Elliptical Walker
Stretches
Crunches (1 set to failure/25)
Knee Raises (1 set to failure/15)
Bench Press: 10x50kg,8x60kg, 6x70kg, 4x80kg
Lat Pulldowns: 3x10x50kg
Leg Press: 12x125kg, 10x150kg, 8x175kg, 6x200kg
BiCep Curls: 2x5kgx12, 2x6kgx12, 2x8kgx10
Bar Dips: 3x10 with 120lbs Assistance
Stretches

Monday 1st May:
Warm Up: 9km (5.5miles) Bike Ride
Stretches
Legs-in-the-Air Crunches (1 set to failure/25)
Hanging Leg Raise (1 set to failure/15)
Incline Bench Press: 10x50kg, 8x60kg, 4x70kg
Seated Lat Row: 12x45kg, 12x50kg, 10x60kg
Leg Press: 12x125kg, 10x150kg, 8x175kg, 6x200kg
Lateral DB Raises: 3x10x10kg
Tricep Press Downs: 3x10x20kg
DB Curls: 3x10x12.5kg p/arm
Stretches

Wednesday 3rd May:
10 minute warm up: Elliptical Walker
Stretches
Bench Press: 10x50kg,8x60kg, 6x70kg, 6x80kg*
Lat Pulldowns: 3x10x50kg
Leg Press: 12x125kg, 10x150kg, 8x175kg, 10x200kg*
BiCep Curls: 3x10x15kg p/arm
Bar Dips: 3x10 with 100lbs Assistance
Wide Grip Chins:3x5 with 100lbs Assistance
Stretches
*= need to increase next workout!

So thats my "getting back into it" routine, my cardio consists of commuting to and from work on my mountain bike 18km per week day, a few stints on the exercise bike at home through the night and walking my dogs.

Current Stats:
Age: 25
Height: 182cm (6' give or take)
Weight: 118kg (260lbs)
Body Fat: 30%
Lean Muscle Mass: 84kg
BiCep: 38cm (15") Goal: 45cm (17.5")
Calf: 40cm (16") Goal: 45cm (17.5")
Chest: 120cm Goal: 115cm
Waist: 116cm Goal: 100cm
Gut: 124cm Goal: 95cm

Supplements: Whey Protein Shakes twice a day

Diet: Average Aussie Diet (Changing next month!)

Goals: Drop 20 to 30kgs, create better eating habits, increase muscle mass, strength and speed for basketball. Oh yeah, and look good at my wedding in September!

Discuss here: http://exrx.net/forum/viewtopic.php?t=575

Friday 5th May:
Warm Up: 5 minutes Elliptical Walker
Incline Bench: 10x50kg, 8x60kg, 4x70kg
Seated Row: 10x60kg, 2x10x70kg
Leg Press: 12x150kg, 10x175kg, 8x200kg, 6x225kg*
DB Lateral Raise: 3x10x10kg p/arm
TriCep Pushdowns: 3x10x25kg
DB Curls: 3x10x15kg

*: I use a 45 deg Sled type Leg Press not seated. My current gym doesn't have a squat rack as it is a Hospital Staff Gym, I hate Smith Machine Squats. But I'm building a garage at home so I plan to build a squat rack and bench press bench for home use!

Something I haven't mentioned is my Cardio and Core workouts.

I try to do as much incidental exercise as possible. Walking stairs instead of elevator, walk to store instead of drive, ride bike to work instead of drive/bus.

A normal week looks like this:
Monday:
Ride Bike 9km to work
Weights
Ride Bike 9km to home
3x10mins (increasing over time) exercise bike

Tuesday:
Ride Bike 9km to Work
Ride Bike 9km to home
Play Basketball
swiss ball Core Workout

Wednesday:
Ride Bike 9km to work
Weights
Ride Bike 9km to home
3x10mins (increasing over time) exercise bike

Thursday:
Ride Bike 9km to Work
Ride Bike 9km to home
Play Volleyball
swiss ball Core Workout

Friday:
Ride Bike 9km to work
Weights
Ride Bike 9km to home
3x10mins (increasing over time) exercise bike

Saturday:
Walk Dogs (Approx. 2 miles)
swiss ball Core Workout

Sunday:
Walk Dogs (Approx. 2 miles)
Play Basketball
swiss ball Core Workout

Monday 8th May 2006:
10 minute warm up: Elliptical Walker
Stretches
Bench Press: 15x50kg,10x60kg, 8x70kg, 8x80kg
Lat Pulldowns: 1x10x50kg, 2x10x55kg
Leg Press: 12x125kg, 10x150kg, 8x175kg, 10x225kg
BiCep Curls: 3x10x15kg p/arm
Bar Dips: 3x10 with 120lbs Assistance
Wide Grip Chins:3x8 with 120lbs Assistance
Stretches

Had a huge game of Basketball last night! Triple overtime, no Subs only 5 players, won by 4! Therefore I let my legs rest today!!!

Wednesday 10th May 2006:
Warm Up: 9km Bike Ride
Incline Bench Press: 10x50kg, 8x60kg, 5x70kg
Seated Row: 3x10x70kg
Lateral DB Raises: 3x10x15kg p/arm
Hammer Curls: 3x10x15kg p/arm
TriCep Pushdowns: 3x10x25kg

Weighed in this morning at 116kg (255lbs). So the weight is slowly coming off, but I think I can get more off when I make dietary changes next month!

Friday may 12th:
Warm Up: 9km Bike Ride
Bench Press: 10x55kg, 8x65kg, 6x75kg, 4x85kg
Wide Grip Pull Down: 3x10x60kg
45 deg Leg Press: 12x175kg, 10x200kg 8x225kg, 6x250kg
Hammer Curls: 3x10x15kg
Assisted Dips: 3x10x120lbs Assist
Assisted Close Grip Chins: 2x10x120lbs Assist, 1x8x120lbs Assist

Monday 14th May:
Warm Up: 9km Bike Ride
Incline Bench Press: 10x50kg, 8x60kg, 5x70kg
Seated Row: 3x10x70kg
45deg Leg Press: 12x175kg, 10x200kg, 8x225kg, 6x250kg
DB Lateral Raise: 3x10x10kg
EZ Bar Curls: 1x10x17.5kg, 2x10x27.5kg
Tricep Pushdowns: 3x10x25kg

Wednesday 16th May:
Warm Up: 9km Bike Ride
Bench Press: 10x55kg, 8x65kg, 6x75kg, 4x85kg
Lat Pulldown: 3x10x60kg
Hammer Curls: 3x10x15kg
Tri Cep Pushdowns: 3x10x30kg

Had another big game last night, had to play d on a guy who is 6'4" and about 30kg lighter than me with hops, the ability to dunk and who scores about 26-30 points per game, I held him to 10 points! Very happy with my defense lasy night, but I'm very sore today! Look out friday cause I'm planning on a big final session of this program!

NEWS FLASH:

I fractured the head of my left Radius at the elbow today by falling off my bike! Tried to stop too quick with only one hand on the handle bars (trying to answer mobile phone, IDIOT) and went over the handle bars, landed left palm first then onto elbow! Not sure how long I'm out for but will try to keep up cardio and leg training as much as possible!

I've spoken to my Doc and I should be fine to start back at weights in August! I have been doing cardio and light leg stuff but nothing serious since the break. I'm going to start with a one week intro then back to where I left off!

It's time to start over! Since my last try at the on-line Journal I've gotten slightly fatter, less fit and I don't gym regularly anymore. Why? Because I moved to the UK and gym's are too expensive, I'm only here for 1 year so didn't buy any home equipment and the amount of walking I do keeps me at mid level of fitness. But I'm no longer content with this flabby gut and fat butt, so it's time to make some changes.

At the moment my training is using what I have at my disposal and that is this:

Every 2nd night I do the following routine 3 times 10 reps, using shopping bags with 4kg worth of water in Diet Coke bottles as make shift DB's for the weighted exercises:

Bi Cep Curls
Overhead Tri-Cep extensions
Side Lateral Raise
DB Military Press
DB Bent Over Rows
Dead Lift
Squats
Push Ups (I'm fat so this is a good work out let me tell you!)
Crunches
Back Hyperextensions

Other Exercise:
Walking to and from work (25 minutes up hill in the morning, 20 minutes down hill in the afternoon)
Stairs with weighted backpack, 3 x 42 stairs
Walking to Grocery Store

At this point in time I'm weighing in a t a very fat 120kg, I would like to be a slightly more muscular 110kg by the time I return to Australia on November 25th. As I see it if I can keep up what I'm doing, cut down on "bad" calories and increase "quality" calories I can lose 1kg a week, which I hope is like an 1.1kg loss of fat and a 0.1kg gain of muscle. I am currently waiting to hear back form a local Boxing Club that may let me use their weights facilities for a few £'s, but I'm not too hopeful on that one! My plan on returning to Australia is to re-sign up at my gym, get my bike back from my mate who borrowed it and get lifting and riding! My long-term goal is to be 99kg by April 25th 2009 (my 28th Birthday), and to stay in double digits for the rest of my life! Going on my current body mass measurements of BMI 36.1 and Body Fat% of 31%, I think 99kg is achievable and would actually be healthier than the BMI of 29.9 would suggest!

Anyway, sorry to anyone who got completely bored through this rant, but I though writing it all down might help me achieve my goals!

Got through the weighted stair descent/climb 5 times last night.

42 stairs x 5 x 7.5kg

Legs were feeling it today on the walk to work! Knees coped better than I thought they would (old Basketball injuries) so I'm happy with that!

Didn't do "weights" friday as there was WAY too much house work to do, but got up a good sweat vacuuing! lol

On Saturday went walking for 2 hours and did The Famous Grouse Distillery Tour (i.e. around 20 flights of stairs and about another 2 hours on our feet)

Sunday had a 1 hour indoor Snowboarding lesson, hardest hour of my life! And did the stairs again!

Hitting the "weights" again tomorrow, considering a short term membership at a gym that was mentioned to me on Firday, a lot of Olympic Weights etc.

Changed the routine around slightly, tonight I did 3x10 of:

Split Squats (No Weight, learning technique)
Straight Leg, Straight Back Dead Lift
Bi Cep Curls
Overhead Tri-Cep extensions
Side Lateral Raise
DB Military Press
DB Bent Over Rows
Push Ups
Crunches
Superman

I kept the bags at 4kg for tonight, but used both bags in one hand for the Rows. Found the Split Squats a much better exercise than bilateral squats with such a small weight! As I've said this is a getting back to the gym work out, and going through it today with the fatigue from yesterdays snowboarding and stair climbing was a good feeling!

Other Cardio:
Walked 30 minutes uphill (approx. 10 degree gradient) to work, 25 minutes down hill home from work.

Todays Food:
Breakfast:
30g Crunchy Nut Corn Flakes in 150ml Natural Plain low fat yoghurt

Morning Snack:
1 medium banana and 25g original chips (no more after today, last pack in a multi bag!)

Lunch:
Lamb Stew with half cup brown rice

Afternoon Snack:
N/A (ran out of fruit!)

Dinner:
Crispy Chicken Fajitas x 3 (oven baked chicken in bread crumb/spice mix, cheese, carrot, lettuce and mild salsa sauce on flour tortilla)

Post Work Out:
Protein Shake with Skim Milk

Drinks:
3 cups (750ml total) instant coffee with skim milk (150mls total) and no sugar
500ml Diet Coke
1500ml water

Approx. 1980 calories
61g Fat (24.4g Saturated)
125.2g Protein
234g Carbs (70.8g Sugar)
Using the site www.calorieking.com.au to track food, it's a free website with the ability to add new foods using info from nutritional panels but also contains 1000s of food products, but is Australian supermarket based!

Dietary Needs: >Protein, <Carbs/Sugar, more monounsaturated fats, less saturated fat, more fruit and veg, lower calorie snacks, more vitamin rich foods.

Just wanted to add to discuss here: http://exrx.net/forum/viewtopic.php?t=575

No stair climbs last night as it was my wedding anniversary so we headed out for tea. Had Italian, but I went for a chicken dish with vegetabels instead of pasta or pizza! Also walked to the restaurant and home instead of getting a Taxi or Bus, roughly 45 minutes each way. And I walked to and from work so a total of 2 hours 25 minutes walking for the day!


Nutrition:
Breakfast:
Crunchy Nut Cornflakes (gotta finish this box then no more cereals)
100ml 1% fat, low sugar milk
1 Medium (50g) egg
Instant Coffee, skim-milk no sugar

Morning Tea:
125g Raw Raspberries
Instant Coffee, skim-milk no sugar

Lunch:
Home made salad (Ham, Chicken and Pepperoni luncheon meats, 1 mdium egg, lettuce, 1 thick slice of cheese diced, 1/2 carrot, Kernnels of 1/2 a cob of sweet corn, 1/2 cup peas, no dressing)
Energy Drink, non sugar.

Afternoon Tea:
Banana
Instant Coffee, skim-milk no sugar

Dinner (restaurant):
1/2 Garlic Pizza
Chicken Breast with Parma Ham, Mozarella Cheese and Pesto with New Potatoes, Carrots and Zucchini
Strawberry Cheesecake
1 x 330ml Beer
1 x 440ml Beer (at home)

Approx. 2430 calories
93.2g Fat (42g saturated fat)
116.8g Protein
232g Carbs (86.1g Sugars)

Same goals as yesterday, I did try to manage my eating through the day to compensate for the eating out, just ate a bit too much out! Last dinning out for a while though so only going 500 cal over my goal wasn't too bad. Having the same salad for lunch today and had the same breakfast minus the egg so calories will be far lower today!