Between the end of the summer last year up until Mid November I was really dedicated to training. I reach an all time low body Fat of 6.3% and weighed in at 83 kilos. Mid november I had a few health issue which have since been sorted but it really but a hold on my training and then I just got lazy and stopped doing anything at all!
So ive decided I'm going to get back into it and this blog is going to be an extra motivator. Ive also decided that at the end of April I'm going to run the Samsung Dublin 10k run as most of my workouts usually are weights based and very little cardio aside from some boxing. Im going to be updating the blog daily(well the days I train on) and detail what my workouts entail. I have also stopped drinking for the forseeable future so hopefully this will help me stay off that aswell!
Starting Weight: 81kgs
Starting Body Fat Percentage: 13.5%
Day 1:
Cardio
Treadmill run - 3 kilometre run - 15.00 mins
Weight Training Chest Day
*8 reps for all sets*
Bench Press - Set 1 - 3 40kg Set 4 45kg
Free Weight Upper Chest Machine -
Set 1 20kg
Set 2 25kg
Set 3 30kg
Set 4 35kg
Free Weight Chest Press Machine-
Set 1 20kg
Set 2 25kg
Set 3 25kg
Set 4 30kg to fail
Incline Dumbell Flys
Set 1 12kg
Set 2 12kg
Set 3 14kg
Set 4 14kg
Incline Dumbell Bench Press
Set 1 12kg
Set 2 12kg
Set 3 14kg
Set 4 14kg
Cable Cross flys
Set 1 27kg
Set 2 27kg
Set 3 32kg
Set 4 32kg
It was a decent day in the gym considering I'm just getting back into it was feeling great after. The run was really poor but i'd say i will build it back up fairly quickly. Ive always found that diet is so key to this type of training so i'll include that in this aswell.
Breakfast - 3 scrambled eggs(2 egg whites, 1 egg yolk), Half tin of sugar free beans, 2 slices of granary bread, 1 scoop protein shake
After gym - 2 scoop protein shake
Lunch - 1 chicken fillet, 2 boiled eggs
Snack - 4 rice cakes with jam
Dinner - 2 chicken fillets with mixed veg
Ill probably have something small before I go to bed depending on how hungry I am.
I don't claim to be an expert in any of this at all feel free to post opinions etc.
So ive decided I'm going to get back into it and this blog is going to be an extra motivator. Ive also decided that at the end of April I'm going to run the Samsung Dublin 10k run as most of my workouts usually are weights based and very little cardio aside from some boxing. Im going to be updating the blog daily(well the days I train on) and detail what my workouts entail. I have also stopped drinking for the forseeable future so hopefully this will help me stay off that aswell!
Starting Weight: 81kgs
Starting Body Fat Percentage: 13.5%
Day 1:
Cardio
Treadmill run - 3 kilometre run - 15.00 mins
Weight Training Chest Day
*8 reps for all sets*
Bench Press - Set 1 - 3 40kg Set 4 45kg
Free Weight Upper Chest Machine -
Set 1 20kg
Set 2 25kg
Set 3 30kg
Set 4 35kg
Free Weight Chest Press Machine-
Set 1 20kg
Set 2 25kg
Set 3 25kg
Set 4 30kg to fail
Incline Dumbell Flys
Set 1 12kg
Set 2 12kg
Set 3 14kg
Set 4 14kg
Incline Dumbell Bench Press
Set 1 12kg
Set 2 12kg
Set 3 14kg
Set 4 14kg
Cable Cross flys
Set 1 27kg
Set 2 27kg
Set 3 32kg
Set 4 32kg
It was a decent day in the gym considering I'm just getting back into it was feeling great after. The run was really poor but i'd say i will build it back up fairly quickly. Ive always found that diet is so key to this type of training so i'll include that in this aswell.
Breakfast - 3 scrambled eggs(2 egg whites, 1 egg yolk), Half tin of sugar free beans, 2 slices of granary bread, 1 scoop protein shake
After gym - 2 scoop protein shake
Lunch - 1 chicken fillet, 2 boiled eggs
Snack - 4 rice cakes with jam
Dinner - 2 chicken fillets with mixed veg
Ill probably have something small before I go to bed depending on how hungry I am.
I don't claim to be an expert in any of this at all feel free to post opinions etc.
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