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Jay Journal


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Hi - I'm starting a journal in the hope of some sound advice to help me improve and get results.

 

My workout routine is as follows:

 

Workout programme

 

Monday

 

Incline d.b fly

6kg x 15

8kg x 12

10kg x 12

12kg x 12

 

Incline d.b press

15kg x 10

20kg x 10

 

Flat bench d.b fly

8kg x 12

10kg x 12

12kg x 12

 

flat bench d.b press

20kg x 10

25kg x 8+

 

Dips

Body weight x as many as possible x 3 sets

 

Cable rope triceps extension

4 sets of increasing weight x 10

 

Tuesday

 

Pull down machine - warm up / pick a weight that you can complete for a comfortable set - 2 sets x 12 reps

 

D.b row -

15 x 12

20 x 10

25 x 8

30 x 7+

30 x 7+

 

B.b row ( total weight i.e. 10kg either side + 20kg bar = 40kg )

40kg x 12

50kg x 10

50kg x 10

 

T-bar row

40kg x 10

50kg x 8

60kg x 6

 

( use own judgment regarding weight on following exercises)

B.b curl

- 3 sets x 12

 

D.b hammer curl

- like a regular dumbbell curl but with a neutral grip ( palms facing the body )

2 sets x 12

 

B.b Reverse curl

Like a barbell curl but with a pronated grip ( over hand grip )

2 sets x 12

 

Thursday

 

Standing barbell press - total weight

30kg x 6

35kg x 4

40kg x 4

45kg x 2+

 

 

D.b shrugs

40kg x 12

52kg x 6+

52kg x 6+

30kg x 12

 

B.b upright row

10kg x 12

15kg x 12

20kg x 10

20kg x 10

 

D.b side lateral raise

4kg x 10 x 4 sets

 

Plate front raise

10kg x 10

12kg x 10

15kg x 8+

 

Lying shallow incline lateral raise

4kg x 12

6kg x 12

7/8kg x 12

 

Saturday

 

Leg extension

4 sets of increasing weight x 12

 

Leg press

( Total weight ) 100kg x 12

150kg x 10

190 x 6+

 

Squat ( total weight i.e. 10kg either side + 20kg bar = 40kg )

40kg x 10

50kg x 8

60kg x 6

70kg x 4+

 

Leg curl

4 sets of increasing weight x 12

 

Dead lift - total weight

40kg x 8

60kg x 6

70kg x 4

 

Abs

Leg raise

Cable Crunch

 

Typical diet is:

 

breakfast

9am oats with mixed nuts and raisins

11.30am protein shake

1pm houmous and nuts salad

4pm protein shake

 

5.30 workout

 

7.30pm thai green curry with tofu and cashew nuts

 

 

Any pointers would be much appreciated.

 

I'm 6ft tall and currently starting out at 27% body fat and 93kg weight. Want to shred fat and build muscle if possible.

 

thanks

 

Jay

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Thanks for replying. Sorry bit confused. You referring to monday chest workout? Where does it have 4 reps? They're mainly between 10 - 15 reps with 4 sets on each.

 

How does the diet look to you? To lose body fat and gain muscle?

 

cheers

 

Jay

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sorry i meant sets not reps.. 4 sets for 4 exercises look too much in my opinion.

about the diet it always depend how you want to look, if you want to become well defined, without bodyfat or want to become bigger.

if you want to look well defined i guess all those nuts and cashews (it even depends from the quantities) are not going to be useful, try to get them only once a day and primarly or for breakfast OR before to go to sleep as a resource for the night.

in my opinion it looks too less, if you are squatting more than 70kg i guess you need more than humous and tofu. add some more like legumes

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ps i would suggest you to train with

2 exercises for big muscles

1 for small ones.

 

example: for chest on monday making bench press is enough but if you want more you can add an extra with dumbell incline flies.

and even all those sets for trapezius are too much.

try to hit with a multijoint workout

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Great advice thank you. I'll give all that a go and let you know how I get on. I definitely want to be defined but need to build muscle so guess it's a case if trial and error to get the balance. I'm 27% body fat so want that down to about 14%

 

Thanks

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best way to lose body fat is to train the muscles under the fat area

 

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs.

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best way to lose body fat is to train the muscles under the fat area

 

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit

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best way to lose body fat is to train the muscles under the fat area

 

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit

 

of course is about diet too.. but in this case we are not talking about a powerlifter. his diet is not the one for strongmen he is eating whole meals maybe 3 times a day and they are not high caloric (i mean thai curry tofu) so if he keeps on eating that way, weight lifting could help to burn the extra fat.

or at least it is happening with me and i eat a lot of carbs and healthy fats and generally i dont make cardio.

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Thursday 6th Feb

 

DB Bench Press

24kg x 8

20kg x 8

20kg x 8

 

Incline DB Press

18kg x 8

18kg x 8

 

10 Press Ups

 

barbell bi-cep curls

10kg x 8

10kg x 8

10kg x 8

 

15 mins on bike

 

Diet

Oats and cashew nuts with almond mile

Protein shake

Tofu with spring onion and spinach

Protein shake

Chick pea curry with spinach and sweet potato

 

Saturday 8th Feb

30 mins cardio on bike

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