Hello to all from across the pond!
I have been using the information and knowledge on this website for almost a year now and thought I would give something back by writing a journal of my training habits for anyone who is interested!
Let’s start with a bit about me! Well I live in Plymouth, UK and I am 25 years old, from the ages of 18-22 I used to compete in Muti Kickboxing events all over the UK and was training by an ex-European kickboxing champion I was 6ft 6inchs tall had a waist size of 34” and weighed in at about 15-15.1/2 Stone or about 210-217 pounds with a body fat of about 12%-13%.
This is what first got me into training at school I was never really good at any sports and was always over weight. However from 18 onwards I trained like a demon I was always in the gym times were good and I looked and felt great brilliant for the ladys!.
Then at the age of 22 in late 2002 I meet my current girlfriend who now is my fiancé! The fighting stopped and so did all other forms of exercise, I ballooned and I mean ballooned my weight went from 15 stone to 21st or 294 pounds with a waist size of 42”! and I think my body fat was around the 25%+ mark. I will put a picture up over the next couple of days!
In June last year I decided that I had to do something about it, and so began the return along with help from Bodybuilder.com!
I now live in the sticks and had no access to any gyms, so to begin with my spare room became my gym. It consisted of a Rowing machine (which I would suggest to anyone who wants to start getting fit when there that kind of size!), two 2.5kg dumbbells (I **** you not!) and a pair of trainers In the beginning I didn’t want to spend too much money incase I gave up! You all now want I mean and that little lot alone cost £200 or $350.
Training went like this for the first 6 months with an increase every week in one area. It was hard and I mean hard! I also was drinking heavy every weekend all weekened and smoked everyday in the begin
Monday-Friday
7:30am 5 mins rowing
1:00pm 10 Min walk
6:00pm 10 Min Row
10 Min Run
5 Min Weightlifting with the 2.5kg’s!
Diet look like this Monday-Saturday
8:00am 1 bowl Cereal with fat free milk
1:00pm 1 Can of tuna
7:00pm 2 Chicken beats and 4 egg whites 1 yoke.
Sundays I eat want I wanted without going mad!
By December 2005 training look like this
Monday-Friday
7:30am 7 mins rowing
1:00pm 20 Min walk
6:00pm 20 Min Row
20 Min Run
20 Min Weightlifting with the 2.5kg’s!
Diet was unchanged
I now weighed 15.1 Stone or 211 pounds with a waist of about 34”-36” body fat I think was down to about 16-17% in total I had lost 1 stone ever month!
At Christmas I went I little mad and ended up putting about a stone on!
Starting in January 2006 I decided to really go for it, I was at good weight and had good level of fitness but it was time to change the training and head towards a brad pit fight club figure and be ring ready once more! (Sorry but it the best way I can describe what I am heading towards)
So I started the year by buying some new stuff I bought a 26kg or 60lb Barbell and Dumbbell set, I also decided to change the diet more inline with the kind of things I have seen on bodybuilding.com and add in some supplements which I had not used for the first 6 months. So training look like this! Again I would increase one thing ever week so the goals were always moving!
Monday-Friday
Monday- Shoulders
7:30am 7 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
4x10 Arnold Press
4x10 Front Lats
4x10 Bent over Lats
Tuesday- Chest
7:30am 7 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
10 Push Ups
4x50 Front Bench Press
4x10 Flys
5 Push ups
Tuesday- Arms
7:30am 7 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
4x10 Dumbbell Curls
4x10 Dumbbell Behind head lifts
3x21’s Barbell
I would then go back and start at Monday for Thursday and so on!
Diet looked this
7:00am 2g Glutamine, Multi vit table
8:00am Protein Drink (Lean mass)
11:00am Tuna & Lettuce
1:00pm Chicken & Lettuce
4:00pm Tuna & Lettuce
6:00pm 2g Creatine
7:00pm 2g Creatine, Multi Vit Table, Protein Drink
10:30pm 6 Egg whites 1 yoke
After ten weeks of this I saw really impressive gains all my friends began asking if I was taking steroids my body was changing almost daily and people could see!, I have a picture but not the best but again I will post later this week.
*****************************NOTE STEROIDS**************************************8
This is my personal view on steroids they are not for me end of story! I am however no angel as you may have already guesses in my young days I had taken almost ever drug going along with heavy drinking and smoking. Hence I believe I have pumped enough **** into myself in the past that I won’t ever again. Apart form the booze and smokes but I am working on that!
Decided to have a week off from training and the diet! Which most people seem to agree with on bodybuilder.com. I will point out at this stage that I had cut the drink out to one night a week (Saturday) but was still smoking although this had dropped from 15-20 a day to about 5 a day apart from Saturday with the booze
).
My week off involved a stag do to Prague which was a week of pure drinking and eating it was brilliant however I think I put about ½ a stone on. This was fine thought because when I got back I was ready to push even harder I really would recommend a weel off and really off don’t break a sweat once and eat whatever you want! When you start again you work even harder!
So this is really where the current journal starts! I am current on wk 3 of my next 10 week plan. I also decided to resurrect and old friend for the next stage of training my heavy punching bag! And brought 4x11.3kg or 25 pounds plates.
Training & Diet now consist of the following!
Monday - Shoulders
7:30 10 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
20 Pushups
4x20 Front Press Super Set with 4x20 Upright Rows
4x20 Front Lats Super Set with 4x20 Side Lats
4x20 Arnold Press Super Set with 4x20 Bent over lats
4x20 behind Neck Press
10 Min Boxing
5 Min Run
10 Crunches
5 Pull ups
Tuesday- Chest
7:30 10 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
20 Pushups
4x20 Wide Grip Bench press Super Set with 4x20 Normal Grip Bench press
4x20 Flys Super Set with 4x20 Over head lifts
4x20 Dumbbell Bench press
Pushups until fail
10 Min Boxing
5 Min Run
10 Crunches
5 Pull ups
Tuesday- Arms
7:30 10 Mins Row
1:00pm 20 Min Walk
6:00pm 20 Min Row
20 Pushups
4x20 Dumbbell Raises Super Set with 4x20 behind neck rises
4x20 Barbell reserve lifts Super Set with 4x20 Short grip bench press
4x20 Barbell raises Super Set with 4x20 Barbell over head lifts
10 Min Boxing
5 Min Run
10 Crunches
5 Pull ups
Then Thursday – Saturday I repeat however I go heavies so rep’s fall to 8.
Diet is as follows
7:00am 2g Glutamine, Multi vit table
8:00am Protein Drink (Lean mass)
11:00am Tuna & Lettuce, 2g Creatine
1:00pm Chicken & Lettuce 2g Glutamine
4:00pm Tuna & Lettuce
6:00pm 2g Creatine
7:00pm 2g Creatine, Multi Vit Table, Protein Drink
10:30pm 6 Egg whites 1 yoke
11:00pm 2g glutamine
Will post pictures later this week!
Current stats dont have any proper gear just a tape measure but here goes!
Waist 32"
Chest 41"-42"
Arms 15"
Body fat (guess? I have a good 4 pack so) about 10%
Weight (again guess) about 14-1/2 Stone
Train hard, Train alone, and get it done!
Linear Mode
