Onyx's workout journal

[onyx]

I started one of these last year but I didn't stick to it very long so I'm starting a new one.

I'm 78kg so about 171lbs
5'9
My long term goal is to build up some muscle and also lose some fat. I have alot of fat around my waist from excessive binge drinking over the last few years.

About 2 years ago I used to be in decent shape, wasn't huge or anything but I used to get compliments on my shape etc, was around 10%BF, I don't know my BF% at the moment, I've taken before pictures so I can track my progress which I will post up at a later date.

The routine

I got this from Ironaddicts.com about 18 months ago, I stated it last year but like I've already said I wasn't dedicated to it last time so I didn't stick to it, this time I'm serious i'm tired of looking out of shape I look at myself now and see myself rounding out LOL

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

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


I also plan on doing some cardio on my off days, i.e. tuesdays, thursdays and possibly saturdays.


I think thats all I need to say for now.

 

[onyx]

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

I woke up at 8.45am today and went to class. I got back from my class at 11, but didn't sit down to eat until 2pm.

I ate:

2 chicken breast fillets
hand full of pasta
2 fried eggs

I took some creatine, and headed for the gym for about 3pm.

----

Leg press - 60x5, 90x5, 100x5, 110x5, 110x5, 110x10
Seated Rows - 23x10, 33x10, 43x10, 53x6, 53x6, 53x6
DB curls - 8x10, 10x10, 10x8, 10x8, 10x8
Pull throughs - 7x8, 8.5x10, 8.5x10, 8.5x10
Calfs - 8x15, 12x15, 16x15



I planned on doing squats, but when I got there, they was some guy in the squat rack, I stood around like a knob for about 30 minutes, decided to do some leg presses even though they are no substitute. I went back down after about another 20 minutes and the guy was still in the squat rack he must have been there for a good hour.

Seated rows were cool, I havn't been to the gym for so long so I'm still finding my feet, the weights started off too low, I think if i start off with a higher warmup weight them I'll be able to do 3 working set at a higher weight.

Db curls were easy too light, but I couldn't find the 12's or 14's, mother fukrs not putting weights back, and I would think 16's are too heavy for me at the moment.

Pull throughs..WOW! first time i done these and I love them, these gave me a nice work out on the lowerback and hamstrings.

Calf raises were a task, I was real tired after the pullthroughs.


----

4.30pm - Got home had nothing in much for food, so I made 3 fried eggs and a hand full of pasta, and 2 slices of bread, sounds crap and it was lol. Need to go shopping tomorrow.

5.30 - Hour or so later had 2 apples and a orange.

Had a sleep at 6.30 until about 9.

9pm - Gammon rounds, and 2 eggs, 2 slices of bread.


I need to eat more, I know. Need to go shopping and need to get some whey as well, ran out a while back.

 

[onyx]

Didnt get any cardio done...should have known really

My legs are ****ed from yesterday..walking up and down stairs is a *****...hams and thighs

hate crap too was up until 5am couldnt sleep..woke up at 1pm..went to class....didnt eat at all...came home for 4.30pm....ate then...and then ate at 7ish...

2small pizzas
2 chicken breasts and beans..thats all


----------

should I be eating the same on my off workout days as my workout days?

I efinetly know I'm not gunna be able to do cardio on tuesday if I do my legs the day before..I'll try and do some thursday and sunday

------

Went shopping got some nice grilling steak...expensiv but itll be worth it....just need to get my diet in order...any advice will help

 

[Warboss Alex]

should I be eating the same on my off workout days as my workout days?

yep, the only difference is the post-workout drink on workout days, the rest of the diet is the same for your stats. (some people may have higher carbs on workout days but in your case just eat eat eat)

dietwise aim for 275-350g of protein a day (more is better) spread over 6 meals, mostly from red meat and eggs. throw some chicken in for variety but if you seriously want to grow, eat beef and eggs.

not knowing anything about you it's hard to suggest what the rest of your food sources would be but start with a sensible carbcutoff, i.e. eat carbs the first half of the day and fats thereafter, you can always adjust later.

aim for 1.5 gallons of water a day.

keep an approximate track of what you're taking in and then make the appropriate modifications dependent on results.

supplements should be a whey isolate (or concentrate if budget is limited) for pre/post workout and egg-shakes D), multivitamin, fish oil (start with 10g a day) - these are the absolute basics.

afterwards, according to budget add in: zinc, magnesium, calcium, b-complex (or preferably liver tabs), vitamin E and vitamin C. this is for optimum health/growth. once these are down you can add in other fun stuff (creatine, green tea, taurine, alcar etc).