I’ve been working out down the gym now since early November 2008, so it’s coming up for 5 months that I’ve been training. In that time, I’ve most certainly increased in strength, in fact I am probably twice as strong as I was before. However, as with most things in life, without a goal to [...]
Pre-workout
A whey protein shake with scottish oats and a banana. A glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 90 grams of dextrose mixed into it and a teaspoon of creatine. Approx 700 calories and 40 grams of protein.
Lunch
A [...]
Thursday - legs
Started off my workout with some leg stretches, then went onto the leg press machine. My aim with today’s workout was to just go up the weight and aim for twelve reps on each weight, the first few being used mainly as a warmup and the later sets as working sets.
80kg x 12 [...]
Pre-workout
A strawberry flavoured whey protein shake with scottish oats and a banana. A glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 90 grams of dextrose mixed into it and a teaspoon of creatine, an apple on the side. Approx 700 calories [...]
Wednesday – shoulder workout
My aim in today’s workout was to increase the weight slightly on the shoulder press and increase the weight on the anterior and posterior raises.
Shoulder press
17.5kg x 12 reps (warmup)
27.5kg x 12 reps (warmup)
40kg x 1 minute heavy duty (roughly 10 reps)
40kg x 1 minute heavy duty (roughly [...]
Pre-workout
A whey protein shake with scottish oats mixed into it. A glass of fresh orange juice with a teaspoon of creatine mixed into it and an apple on the side. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with dextrose mixed into it and a teaspoon of creatine. Approx 600 calories and [...]
Tuesday - chest workout
Incline dumbbell press
A couple of warmup sets and a few stretches to ensure the muscles and ligaments are all warmed up before going into three working sets. Weights indicated are for each dumbbell.
16kg x 12 reps (warmup)
20kg x 12 reps (warmup)
24kg x 12 reps
26kg x 10 reps
24kg x 10 reps
I was pleased with [...]
Pre-workout
A 50 gram serving of whey protein powder, 90 grams of scottish oats and a banana. A small glass of fresh orange with a teaspoon (1 gram) of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another protein shake with 90 grams of dextrose and a teaspoon (1 gram) of creatine mixed into it [...]
If you suddenly had to get fit in six weeks then it’s going to be a bit tricky, especially if you’ve not been doing much activity recently. I have in the past trained for a half marathon in three weeks, though I was already going out running a couple of times a week so had [...]
Monday - back
I’ve taken to coming over to my brother’s gym (where he trains rather than a gym he owns) on a Monday now to make use of the free weights and heavier cable machines they have. I’m currently looking into a new gym to join, most likely will be the Train Station Gym, which seem [...]
