Breaking away from Mr Puniverse

[bodtrash]

Ive been visiting these pages for a while now and thought it be a good time to start my own journal. Im gonna try and update everyday this way it should hopefully encourage me to workout harder and to eat more.

I suppose really it would be an idea for me to get some stats of where im at first aswell, i have really thought this through so will put down as much info as i can hopefully you guys will be able to give me some pointers on what im doing wrong as im sure theres lots.

Im 27 years old weighing 13 stone/83Kg I have been training on and off for about 4 years, only really started to train properly about 2 years ago after visiting this site. I used Animals 24 week mass workout which i found amazing.

neck :41cm Measured just above where traps join
Chest :96.5cm
Biceps :35.5cm Right 35.5cm Left
forearms :29cm Right 28.5cm Left (done a arm workout yesterday)
waist :89cm Measured around belly button (and just eaten)
thighs :57cm Right 58.5cm Left
calfs :39cm Right 39cm Left

My dieting probably needs some work too. I find it hard to workout exactly how many calories im eating each day, i keep meaning to weigh eveything i eat for a couple of days but i just havent found the time or am not being deciplined enough with myself.

I started to right down what i was eating last week and was gonna post it up here but we may aswell start a fresh starting tommorrow.

Well ill see you guys tommorrow.

[bodtrash]

Right quite happy with today managed to eat a good chunk of food and my legs are gonna hurt in the morning, so heres how it went:

8:30am

80g Oats
2 soops whey
1 bannana
1 spoon peanut butter
50g cottage cheese
1 tbl spoon flax oil

10:50am

80g brown bread / 2 slices
cheese spread & mayonnaise
1 whole egg 55g
1 egg without yolk 45g

12:45

135g salad = lettuce ,tomatoes, cucumber, peppers
50g CC
150g tuna
15g nuts/seeds
45g cous cous
1 tbl spoon sundried tomatoes & oil

4:15

1 potatoe 230g
160g breaded chicken

6:30

WORKOUT

Calf raises
40kg Dumbbells = 10, 20, 25, 30, 25

Squats
20kg barbell = 15,15,15

Sissy squats
20kg barbell = 10,8,8

Lunges
20kg dumbell = 10,10,10

boxstep ups
20kg dumbell = 10,10,10

Ab leg raises 100

PWO Shake

9:00pm

Lamb curry with rice

[bodtrash]

25th September 2007 (Tuesday)

2 whole eggs 115g
1 egg white 35g
edam cheese 32.5g
fried in flax oil
50g ban flakes with milk

Lamb curry with rice 320g (unsure of measurements but not much meat unfortunately)

1 scoop whey

salad 85g
Cous Cous 50g
Tuna 150g
seeds 5g

breaded chicken 147g
brown bread with PB 50g
1 tble spoon flax oil


WORKOUT

15 minutes of running followed by 40 mins of a game of squash


Cottage Cheese 50g
Oat flakes 50g
2 slices of ham

[bodtrash]

26th September 2007 (Wednesday)

Pretty frustrating when you cant do as you planned didnt manage to fit a workout into today but managed to eat a good chunkof food, hopefully tommorrow will pan out better.

2 scoops of whey
2 scoops of ground oats
1 bannana
1 tble spoon flax oil
1 tble spoon PB
50g CC

80g Brown bread with cheese spread on
1 whole egg 55g
1 egg white 45g

125g salad
25g CC
50g Cous Cous
35g nuts & seeds
185g chicken

1 potatoe 230g
110g seabass

1 bannana

chicken 190g
brocoli (unknown)
carrotts (unknown)
mash potatoe 190g

2 scoops whey
1 scoop ground oats
1 tble spoon PB
1 tble spoon flax oil
40g CC
1 bannana

[bodtrash]

I ate breakfast a little late today which in turn pushes all my meals forward a bit and by the afternoon at pre workout meal i felt a bit full so couldnt squeeze in a potatoe and replaced this with a roll which i think in turn made me struggle with my workout.


27th September 07 Thursday

2 whole eggs 115g
1 egg white 35g
edam cheese 32.5g
2 x weetabix with milk

4 slices bread = 160g
tuna & mayonnaise = 155g

Salad 125g
chicken 170g
Cous Cous 30g
CC 40g

50g nuts & raisins coated in yogurt

120g sea bass
1 brown roll with peanut butter
1 tble spoon flax oil

WORKOUT

DB bench press
10 x 20kg
5 x 60kg
8 x 50kg
10 x 40kg
rest pause
4 x 40kg

Incline DB bench press
10 x 36kg
8 x 30kg
10 x 26kg
rest pause
4 x 26kg

Incline DB flys
12 x 20kg
12 x 17kg with 10secs stretch on last rep (holding weight with arms open)
12 x 15kg with 10 secs stretch

Normal DB flys
same as above

DB presses (without stopping other than to change the weights on my DB)
10 x 10kg
10 x 12kg
10 x 15kg
10 x 17kg
10 x 20kg
8 x 20kg
10 x 17kg
10 x 15kg
10 x 12kg
10 x 10kg

Arnold presses
10 x 17kg
8 x 17kg
8 x 15kg

Seated Bent-Over Dumbbell Laterals
12 x 20kg
10 x 20kg
10 x 20kg

Shrugs
20 x 40kg
12 x 40kg
10 x 40kg

100 Leg Raises

PWO Shake

300g Shepherds Pie

50g Oat flakes
50g Cottage Cheese

[bodtrash]

2 whole eggs
1 egg white
edam cheese
50g Oatflakes with milk

425g shepherds pie

140g salad
150g tuna
30g nuts/seeds
40g CC

185g quiche
172g potatoe

BACK WORKOUT

Bent over DB rows

20kg x 12
30kg x 12 / x 15/ x 15

DB single arm rows

10kg x 15,15,15,10

Good Mornings

20kg x 10,12,10,8

Wide grip pull ups

6,6,5

Close grip pull ups

6,5,5

Dumbell pullover
10kg 12,10,10

100 Leg raises

125g Pork
120 Spinach carrots

1 scoop whey
12.5g cookies x 7

[bodtrash]

Well the weekend is always hard to keep to a schedule like on weekdays i end up getting up a little later and normally miss out a meal.

MONDAY

1 egg
2 sccops whey
2 weetabix

1 large brown roll with chicken

120g Pork
200g potatoe

WORKOUT = AMRS

Bar curls
20kg x 12,10,7 rest pause 2

Concerntration DB curls
10kg x 12,11,10,10

Forehead curls
15kg x 10
10kg x 14, x 12, x 8

21s Bar curls
7.5kg x 2 sets
5kg x 1 set

lying DB curls
15kg x 12, x 7
10kg x 9, x 7

Thors Hammer
5kg x12, x12, x10, x10

Wrist bar curls,
10kg x 21
20kg x 12
15kg x 12, x9



Mums Beef stir fry with noodles.

[bodtrash]

TUESDAY

Ran out of whey today so didnt want to do a workout without it.

2 x weetabix
2 whole eggs
1 egg wite
cheese
70g beans

90g brown bread
130g tuna

180g rice
120g salad
140g chicken
15g nuts/seeds

155g chicken
285g Mums beef stir fry with noodles

190g chicken stuffed with cheese
170g potatoe wedges
100g veg

[bodtrash]

Well missed out a few days of recording my food but i think i should have enough days on here to achieve what i wanted and that was to try first work out how much im eating and then try and get someone to take a look at my eating schedule to see if there is anything i can change.

Also missed a few days of workouts "must try harder to record everything"

8th October 2007
BACK WORKOUT

Bar bentover rows
40kg x12, x10, x9, x9

DB single arm rows
15kg x12, x12, x12

Good Mornings
20kg x12, x12, x12

Wide grip pull ups
6,6,5

Close grip pull ups
7,7,6

DB lying pullovers
15kg x10
12.5kg x12, x12, x12


9th October 2007
ARM WORKOUT TODAY

DB seated one arm concerntration curls.

10kg weight
bottom half of motion 3 sets of 10
top half of motion 1 sets of 10
full motion 1 sets of 10

7.5kg
full motion 1 set 10

Dips between two benches
3 sets of 10

Close grip bench press
20kg x 12
30kg x 12, x8, x8

French Presses
15kg x12, x10, x8
10kg x10

Thors hammer
5kg x12,x12,x12

Barbell over knee wrist curls
20kg x17, x12, x9

Abs
Jacknife on bench x 100

[bodtrash]

11th October 2007

LEG WORKOUT

Dumbell Squats 30kg x15 x 3 sets

Dumbell sissy squats 20kg x 8
17kg x 8
15kg x 8

DB Lunges 15kg x10 x 3 sets

Calf Raises 40kg x 20, x15, x15, x12

Romanian Deadlifts 20kgx15, x15, x12

ABS
100 leg raises