onyx's workout journal

[onyx]

71kg - 156lbs
5'9ish

Gunna do 3 days a week...monday wednesday friday

But this week i'm having to do tuesday wednesday thursday, as I need to work around my timetable.

Week1

Low back machine - 3x10 - 38kg - 46kg - 50kg
Seated row - 4x6 - 38kg - 48kg - 53kg - 58kg - 63kg
DB curl - 3x8 - 12kg - 14kg - 14kg (all x8)
Calf raises 3x15 - 16kg - 18kg - 20kg

All were reletively easy, other than the last set of seated rows, need to up the weight next week.

I intended to do squats today, but decided to do leg press instead as I prefer to have someone to spot me when i'm doing them and didn't.

Leg Press - 50kg x15

Upped the weight to 80kg, managed about 2 then i felt my knee twinge, wasn't painful, just felt weird like something had moved and I was worried that I might **** it up if i carried on so i stopped. I'm real worried about doing barbell squats with my knee now, I've only done then about twice in the past, the last time I did them I was only squatting about 60kg. I'll just have to start light and build it up over time, so my knee can bare it.

 

[EFFORT]

whats your goal? what does your routine/diet look like?

 

[onyx]

i just wanna get bigger overall...add some size to my frame


week1

Monday
Squat 2 x 5
pullthroughs 3 x 10
Bent Row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Week2

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat 2 x 5
pullthroughs 3 x 10
Bent Row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10


my diet - i just try and eat as much protein as i can, tuna, i eat **** loads of chicken as its my favourite food, pasta, rice, usually eat eggs in the morning with toast.....not really that strict accept i just eat as much protein as i can when i can

 

[EFFORT]

Routine looks really good!

Sounds like your going to miss it on your diet though. If your going to go to the gym and bust your ass on this routine why not take some time to get a diet together? Estimating food intake espcially protein, if youve never recorded a diet before will result in your estimation being WAY off.

Fitday.com is your new friend. What is your body weight?

 

[onyx]

im only 156lbs :|

how do you think i should go about my diet then?

 

[danno1]

Effort dont you think it would just be better for him to just do something like starting strength for 5-6 months first?

onyx have you seriously worked out before?

 

[EFFORT]

The workout he has is good, not sure where he got it but i'm glad he did.

as for diet you need 304g of protein (only meats and whey/dairy count towards this total) 250g of carbs and 125g of fat. Use that as a starting point. Get this over the course of 6-8 meals. Have protein/carb meals and Protein/fat meals.

The procedure for eating a meal is this.....drink down 2-4cups of water 20min before the meal. Then eat the protein first, then the carbs (or fat if its a fat meal)

 

[onyx]

yeh i've worked out on and off for last 2 years on and off, but i'm gunna start and take it serious now thats why i'm doing this journal. I havn't worked out in about 6 months though.. I got the routine from iron addicts

 

[onyx]

I missed yesterdays workout because I was tired all day due to a late night before doing some work for university.

So today i've done:

DB Incline press (4x8) - 18kgx8 - 20kgx8 - 22kgx7 - 22kgx5
DB flat press (3x5) - 22kgx4 - 22kgx5 - 24kgx3
DB shoulder press (3x8) - 14kgx8 - 16kgx8 - 16kgx5
Tricep push down (3x10) - 13kgx10 - 23kgx10 - 28kgx9 - 28kgx7
Ab workout (3x10) - 35kgx10 - 41kgx10 - 41kgx10

My shoulders were fried after the shoulder presses, the ab workout i worked up from a really low weight so i didn't strain my stomach, but i've only recorded the actual 3 sets. Im quite sure i've improved on incline and flat db presses from last week, though i didn't record last week so im not 100% sure.

I'm trying to get my diet sorted out too. Realised also its been 6 months since i lost properly trained so its going to take away for me to get back into this properly i imagine. I know I can lift heavier weights that what i have been doing recently any way.

 

[onyx]

i actually got my weight wrong im 79kg - 174lbs...not 71kg - 156lbs

so how much protein, carbs and fat should i roughly be eating how do i work it out?

 

[EFFORT]

Training the same

Protein- 350g

Carbs-300

Fat-130

use that for a starting point then after you've been doing it for awhile we can change things and make tweaks