Jocca's Workout journal

[jocca]

Hey Guys I've been training myself for a long time now (somewhere in the vicinity of two years) and thought it best to start a workout journal to record my progress over the following months.

Starting weight 81 kilos

Goals:

Bench 100 kilos in six sets of eight (bar weight not included). 87 kilos three sets of eight

Run very low eleven second hundred.11.31

Run three kilometer time trial consistantly under eleven minutes11.53 mins

Squat 120 kilos. 70 kilos

Achieve 100 burpees in under eight minutes. 9.55 mins for 100

Reach 40 overhand pullups. 20

Gain hamstring flexion to 90 or more degrees. approximately 70 degrees

Curl 30-35 kilos in four sets of 5 each arm. 22 kilos in three sets of five

A lot of goals but I feel a want to achieve all of these. adjacent to each of these goals is a current personal best so I can register my progress. Input welcome although preferrably only from people who wish to obtain or have obtained similar goals

 

[jocca]

Day One

Abs:

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

Curls four sets of 5 reps, 15 kilos

21's in three sets 25 kilos

latpull downs three sets of 21, 75 kilos

Hamstring streches 10 mins each leg

 

[jocca]

Very annoying day, alarm didnt go off thus I slept in to late to be able to do the cardio set before uni

Abs:

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

 

[jocca]

Decent day. used this day to try and work my way back into it and test my shoulder (had some issues with it for about a month now hence the lapse in training).

Gym

3x8 40kgs bench (warmup)
6x8 60kgs bench
4x5 15 kgs curl (per arm)
3x21 latpull downs 75 kgs
2x21's 25 kgs

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

 

[jocca]

started to work on diet today

meal one: hole grain bread with vegimite, and some fruit prior to this

meal two: can of tuna and accouple of bannas

meal three: ham and salad roll with tomato, lettuce, cheese, pepper

meal four: lamb chops with steamed veggies

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg


Cardio:

2 sets of

15 burpees
3 mins bike
3mins boxing
3 mins skipping

with no breaks in between each activity and only two mins break between sets

and one set of extra 20 burpees and 6 mins on bike

 

[jocca]

meals were the same as yesterday pretty much pound for pound

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

gym

curls 4x5 15kgs
bench 5x8 60kgs
21s x 2 25kgs
latpull downs 3 x 21 75 kgs

Still getting back into it slowly, as of next week will start in earnest and bulk it up to 75 kgs for bench atleast

 

[jocca]

been a bit busy only had time to update now

friday:

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg




Saturday:

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

gym:

4x5 curls 19kgs

4x8 bench 75kgs

lat pulldowns 75x21

21's x 2 25 kgs


foods:

two cans of tuna

boiled eggs

two protein shakes

salad

 

[dispatch]

nice work - my diet always needs improving. Do you think we should spilt some whey? Im going through mine pretty quick.

b.

 

[jocca]

yeah actually think thats a good idea, maybe we should just put in for like 8 or so containers so we dont need to worry about it for a while?

 

[Neubie]

what type of whey were you guys getting?

... I just wanted to be part of the moment...

 

[dispatch]

hey I don't know what tubs ur talking of if you want eight... I was thinking another one like me, hans and michael spilt, like a 3kg 100% whey one. split it two ways... you might need some $$ first bra.

 

[jocca]

Ah gotcha. I was just getting the cheap 20 dollar ones and trying to suppliment it more with a high protein diet ( hence the eggs, tuna and so on). Should have money soon thanks to the stimulus package, how much was the one you guys got before?

 

[jocca]

weds

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

today

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

gym:

2x8 45kgs bench (warm up)
3x10 25 kgs inverted single arm rows
5x8 75kgs bench
4x21 75kgs lat pulldowns
3x9's(abbreviated 21's) 45 kgs
4x5 19kg curls

diet over both days

boiled eggs on whole grain bread

2xtuna+ banana

breadroll with letuce tomatto some cheese, ham

2xtuna+ protein

steak with veges

chicken with rice

 

[dispatch]

good diet

 

[jocca]

hamstring stretches 10 mins per leg

gym:

2x8 45kgs bench (warm up)
3x10 25 kgs inverted single arm rows
5x8 75kgs bench
4x21 75kgs lat pulldowns
3x9's(abbreviated 21's) 45 kgs
4x5 19kg curls


Sub

2xtuna + shake

 

[jocca]

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg


cardio set

3x sets consisting of

4mins boxing
4mins bike
15 burpees

2 min break between sets

 

[jocca]

gym:

2x8 45kgs bench (warm up)
3x10 25 kgs inverted single arm rows
5x8 75kgs bench
4x21 75kgs lat pulldowns
3x9's(abbreviated 21's) 45 kgs
4x5 19kg curls


abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg


meal one:

tuna+ shake+ bannana

meal two:

chicken breakroll with lettuce and tomato

meal three:

chicken breakroll

meal four:

steak with vegees

 

[jocca]

abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg


Cardio

4km run

 

[jocca]

gym:

2x8 45kgs bench (warm up)
3x10 25 kgs inverted single arm rows
5x8 75kgs bench
4x21 75kgs lat pulldowns
3x9's(abbreviated 21's) 45 kgs
4x5 19kg curls


abs

four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)

hamstring stretches 10 mins per leg

diet:

meal one:
boiled eggs on whole grain bread

meal two: tuna and bannana

meal three:
chicken with rice, + shake

meal four:
roast lamb with veggies

 

[dispatch]

no squats?