I have decided to write a weekly diary/blog of my fitness routine. I like going to the gym late in the evening as it is a lot quieter and I don't have to wait to use the equipment.

 

28 April 2008

It has been a good week for me. I have had some really good workouts. I have decided to start a bulk which means upping the amout of calories I consume each day. I am trying to get about 450 calories per meal and have about 6/7 meals per day. This will hopefully result in increased muscle growth. I must keep going to the gym though otherwise I will just get fat! My workouts are mostly the same as before, but I am concentrating on only 2 body parts per workout, e.g biceps/triceps or shoulders/abs etc. This gives my muscles enough time to recover before the next session. Here is a sample of my new diet

Breakfast

1 egg and 5 egg whites scrambled

2 slices wholemeal granary bread with low fat spread

50g oats with 300ml skimmed milk

Mid morning snack

MyProtein weight gain shake - 100g

411 calories of protein, carbs and healthy fats

Lunch

100g wholewheat pasta

1 tin Tuna in spring water

1 tablespoon olive oil and black pepper

Afternoon snack

Pitta bread with 75g sliced turkey breast

Handful almonds

Pre workout snack

Whey protein 50g

Post Workout

MyProtein weight gain shake - 100g

Dinner

Chicken breast

2 medium sweet potatoes or 75g brown rice

Bedtime

300g cottage cheese

6 Oat cakes (Optional)

 

 

21 April 2008

Today was a bit of a weird day for working out. I haven't been to the gym for 4 days and I knew that I just had to do something. I got home from work and didn't want to go to the gym yet, so I decided to go for a short run. I did about 2 miles and I could really feel the lack of cardio recently! My legs were burning! I did some pull ups half way through the run on some monkey bars just to mix things up a bit.

I took my creatine ethyl ester (CEE) at about 7:45 and got to the gym at 8:15. Today was chest, abs and back so I started on my chest. I felt very tired after the 2 back exercises so decided to call it a day. I would normally mix close grip and wide grip lat pulldowns. Today I just did wide grip ones.

Chest

Flat bench press (dumbells) - 5 sets

16/12/8/8/10 reps - 16/20/20/20/16 kgs

Superset with

Dumbell Fly - 4 sets

12/10/10/10 reps - 12/12/12/12 kgs

Dumbell pullover - 4 sets

12/12/12/12 reps - 20/20/20/20 kgs

Abs

Cable crunch - 5 sets

16/16/14/14/12 reps - 70/70/70/60/60 kgs

Side bend - 3 sets on each side

14/14/14 reps - 45/45/40 kgs

High cable woodchop -3 sets on each side

14/14/14 reps - 40/40/40 kgs

Back

Seated row - 4 sets (1 warmup)

16/12/12/10/10/8 - 60/105/105/105/95 kgs

Lat Pulldown - 4 sets

12/12/12/10 - 84.5/84.5/75/75

I then had my 3 CEE tabs and a shake consisting of 50g whey protein and 50g dextrose to help my muscles recover quickly.