L-T Workout Log/Journal

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The Workout Log / Journal of L-T

Okay well here i go at making a journal.

Ive been looking around the forum for awhile now and have received great information and help on everything to do with fitness & weight training. So i decided to make a journal so i could get direct help & tips posted in one place.

So ill get down to some information i am currently 15 weighing in around 60KG's which i believe is somewhere around 132lbs. I am quite fit and not to badly cut at the moment. My eating routine is based just around the basic protein foods like chicken, meats, eggs, fish and all that kind of stuff with odd meals as a treat every once and awhile.

I am working out around 3-4 Days a week at the moment. But my workout routine isnt very scheduled and sometimes i go off track while working out and go onto other exercises. So im hoping someone can help me out with getting a scheduled routine going and a workout setup as mine i don't really like at the moment.

And my goal is to get nicely cut & bigger it's a big goal im aiming for but if i work hard and keep motivated in my opinion i can get there!

The equipment i am able to access is some basic dumbbell's, Ab king if that counts...Chin up bar, Push up handles, Dip in equipment handles, Situp bench, Chest Press: Multi- Press Station, Leg Press and a few others on my gym station.

I am also hoping to get a bench press soon but i don't currently have one.
Hopefully this is enough information. Also 1 more point i might add is that im quite serious about achieving my goal if you would like to know that also.


Well that's day 1 i guess of my journal and i have no workout planned for tonight so i am also hoping i can get a new routine worked out and setup as soon as possible maybe with the help of some more experience guys here.
 
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Lets begin with working on your approximated amount of calories you need per day according to what you do.

I would like you to read the Nutrition 101 sticky. If you wish you can use the first link to approximate your calories to make it easier, but I still would like you to read the 101 sticky.

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Nutrition 101

After you do this, post your figures here. And, then we can move on to working with this data.

The main thing since you want to build muscle is being intelligent with your diet and nutrition (EAT!), being progressive and smart in the weight room, adapting to your feedback, and being patient.

Do you have a pic of yourself?



Best wishes

Chillen
 
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No. I don't have a picture but i may be able to get one.

Here's what i got from that calculator...

Your BMR: 1623

sedentary (little or no exercise): 1948


lightly active (light exercise/sports 1-3 days/week): 2232


moderatetely active (moderate exercise/sports 3-5 days/week): 2516


very active (hard exercise/sports 6-7 days a week): 2800


extra active (very hard exercise/sports & physical job or 2x training): 3084
 
Surfer, I build and repair surfboards have my own shaping workshop. I also race in surfboats IRB's and surf skis. I dabble in knee boards but im not great at them
 
Here's the image you asked for Chillen.
 

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I am about to have another Mix up/ Unorganized session. Im looking to get another routine shortly.
 
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I need some opinions as soon as possible if you Can. Just drop a line of what you think.
Im unsure whether i should start these routines:

TeenBodybuilding.com - Derek Charlebois - Bodybuilding For Beginners!
OR
TeenBodybuilding.com - Derek Charlebois - You're No Longer A Beginner: Intermediate Training!

And maybe Bodybuilding.com - Matt Danielsson - Intermediate's Bodybuilding Program!
OR
Bodybuilding.com - Astounding Three Day Workout For Mass! ?

So if anyone can please give me some input on what you think. Whether i should start 1 of these or not.

I really appreciate it.
Cheers Guys!
 
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I think i might choose this one:
What do you guys think?
Does this train the same muscle once or twice a week?
And if i should go forward with this one i have a few questions regarding the exercises.

Please respond asap cheers!
 
Hey there i will be keeping track of this journal as we both have similar goals, you are 60 kgs i am 65 kgs and we r both trying to get bigger, however judging by ur pics you are def my ripped than what i am. and good it will be good to follow a fellow aussie
 
Hello RYK13!
That's great to here. Yes Aussie here to. Well i am starting my new routine today so i may post some after workout results later. But i will be updating this thread quite frequently to update everyone and will also be posting some result pics later on.

~So stay tuned!~

Cheers
 
~First Week of my new routine~
Still making slight changes though...

Don't have time to write the full routine but i will type up a brief overview of:
Mondays Routine! - Chest / Triceps

Chest Press with Dumbbells - 6-10 Reps, 3 Sets.
Incline Dumbbell Press - 6-10 Reps, 2 Sets.
Dips - To Failure, 2 Sets.
Close Grip Bench - 6-10 Reps, 2 Sets.
Chest Press (Station) 6-10 Reps, 2 Sets.
Tricep Pressdown (Station) 6-10 Reps, 1-2 Sets.

Also 1x80 Pushups

Im looking to change Chest Press with dumbbells & Close grip bench - exercises so if anyone has any ideas please suggest :).

Overall good start to the first day of my new routine.
 
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Tuesdays Routine: Legs

Squats - 8-10 Reps, 3 sets.
Stiff Leg Deadlift - 12-15 Reps, 2 sets.
Leg Extension - 8-10 Reps, 2 sets.
Leg Curl - 8-10 Reps, 2 sets.

Ab Exercises.

Not many Leg Exercises i know...But im looking for more that can suit my equipment..
 
Thursday Routine - Shoulders / Traps

-Military Press, 6-10 Reps, 3 Sets.
-Dumbbell Press, 6-10 Reps, 2-3 Sets.
-Side Lateral, 6-10 Reps, 2 Sets.
-Bent Over Lateral, 6-10 Reps, 2 Sets.
-Barbell Shrug, 6-10 Reps, 2 Sets.
-Dumbbell Shrug, 6-10 Reps, 2 Sets.


--

In 1-2 Weeks i will posting some progress pics on my triceps and a few more muscles.
 
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Fridays Routine - Back / Biceps / Forearms

- Bent over barbell row - (6-10 Reps, 3 sets)
- Pull Ups - (To Failure, 2 sets) Got up to around 20-25 both sets. Looking to improve on these.
- Chin ups - ( Usually don't do these. But chucked a set in today of 20 reps.)
- Dead lift (12-15 Reps, 2 sets)
- Dumbbell Curl (6-10 Reps, 2 sets)
- Close Grip Standing Barbell Curl (SKIPPED)
- Cable Curl (Station) (6-10 Reps, 2 sets)
- Dumbbell Wrist Curls (8-10 Reps, 2 sets)
- Behind Back Curls (8-10 Reps, 2 sets)
- Reverse Lat Pull down (6-10 Reps, 2 sets)

Notes:

It was hard to get motivated today. It got up to around 35 Degrees at one stage so the day was very tiring.

Finally its the last day! Have a rest day tomorrow to recover from the week.

Its the end up the week so i will be posting more updates on Sunday which is when i do cardio and more ab exercises so keep updated!
 
RYK13 said:
Looking forward to the updates mate!
Click to expand...

Will keep this thread updated for all training days. If i miss one it will be posted a few days after. I will be posting some more images soon also!

And will add my diet to the days routine when i get time to start posting that also.

Rest Time for me! :)
 
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Sunday: Cardio / Ab Exercises

Only done a few sets of crunches, bicycle crunches, leg raises and a few more.

Did not have time to do cardio so i completed more ab exercises.

Mondays Routine! - Chest / Triceps

Chest Press with Dumbbells - 6-10 Reps, 3 Sets.
Incline Dumbbell Press - 6-10 Reps, 2 Sets.
Dips - To Failure, 2-3 Sets. (Done 3 sets today)
Close Grip Bench - 6-10 Reps, 2 Sets. (Skipped, Did not have the equipment today.)
Chest Press (Station) 6-10 Reps, 2 Sets.
Tricep Pressdown (Station) 6-10 Reps, 1-2 Sets.


Notes:

- Will post the Weight on the sets next week.
- Keep more notes on the weight used in exercises.
- Need to push more for proper exercise form.
- Increase weight each week.

Cheers
 
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