Scott's Workout Diary...

[sc0ttb]

Hey, i've decided to do a diary here of my workouts and to post how im getting on & stuff. Hopefully this will keep me focused and on track to achieve my goals!

Goals:
Good shaped body, decent strength and flat stomach.

Current as of 6/7/06:
BF: 23%
Weight: 198lbs
Height: 6ft

End Goal:
BF: 15%

I've been training now for almost 6 weeks but have only really got into full flow the past two. Here are some pics of me now:

http://www.fitness.com/forum/showthread.php?t=16823

I've got another assessment at the gym on wednesday so i'll post my results then. Hopefully i'll have got a bit of a reduction in the BF! I'll post my routine over the weekend as well.

 

[sc0ttb]

Here's my routine that i used for the first 6 weeks although it will be changing tomorrow when i see the trainer again.

ps. I don't know the weights for the machines so only noted free weights.

3 * 8-10 reps @40kg - Benchpress- increasing each week - currently @55/60kg
3 * 8-10 reps - Pec Deck

3 * 8-10 reps @2.5kg - Prone Flys - currently @7.5kg
3 * 8-10 reps - Lateral Pulldowns

3 * 8-10 reps - shoulder press
3 * 8-10 reps @7.5 - lateral raises - currently @10kg

3 * 8-10 reps leg press now changed to Back Squats as i ran out of weights on the machine!

3 * 8-10 reps @7.5 - Bicep Curls - currently @15kg
3 * 8-10 reps - Tricep Pulldowns

Then some abdominal excersies (when i can be bothered!)

 

[sc0ttb]

Ok just got a new workout today at the gym and got my bf% calculated. I now weight 200lbs and BF:18% - however, it was a different instructor and he used the handheld bf machine instead of using the skinfold calipers, which is very unreliable. It displayed 17% so atleast im heading the right direction! I saw the other guy before i left and he said to come in next week and he'd do it properly with the calipers. So ill update it next Tuesday when i get sorted.

I've decided to start doing more reps and slightly lesser weight inorder to tone up. Also increased the cardio to shed that body fat!

The plan is that hopefully when i get down to less than 15% that ill start to increase weights again and work on the strength. I'll post my new workout once i get a chance.