Jorney

[diogo]

Hey guys.. this is my first jornal

In this jornal i will be telling you about everything that happens in my life.. including training, diet, sleep time .. my problems !!

I have been training for about 2 years now. My friend got me into weights as i was a pretty little guy, and soon i touched iron, i felt that i was never going to look back again.
So yh .. my dream is to 1 day go to america and compete as a pro. I know its going be a long jorney, but i tell you what im going smash the **** out of it.

I will be uploading photos, weigh and all my body measurements atleast once a week.
At the moment im weighing 143lb .. my goal is to achieve 160 by the end of january and want to be 12/13 stones for the summer
i have dislocated my shoulder 3 times in past 6 months, so i will be taking it easy on chest and shoulder exercises.

Training routine:
Monday ? ches, triceps, abs
Tuesday ? back, biceps , calfes
Wednesday ? shoulders, legs
Thursday ? arms, abs
Friday ? legs, abs?
Saturday ? off
Sunday ? mayb a light workout

My jorney will start in january so i will be making my diet this week and ill post here soon as i can.

[diogo]

34 weeks will start soon in january
im already counting the weeks, days, hours, minutes of pure sacrifices and 100% dedication i put into this sport.

i fancey doing my arms today and bit of back today before january starts and thn i go heavy.

today ill be doing:
5 sets of barbell curls
the last 3 sets i will be doing drop sets till my arms drop .. YES BABY
i will be doing superset to barbell extensions same 5 sets

then for back i will do barbell rows 4 sets supertset with pushups of 25 reps.

ill be back to comment how the workout been

merci

[diogo]

just got back from the gym my bodie is shot man .. FOOKIN SHOT
and i had no sleep tonight i had to drop my family to airport and got home 7.30 morning

i done chest and tri today and it looked like this:

bench press machine 4 sets
superset
bar pushdowns 4 sets

incline bench press 5 sets
superset
one arm pushdown 5 sets each arm

chest fly machine 4 sets
superset
dips 3 sets

incline bench press machine 3 sets
superset
ab machine

THAT WAS A HEAVY WORKOUT !!!
I WILL FEEL IT TOMOROW

gotta go feed myself
ill be back tomrow to tell you how my back and bi went

[diogo]

i will be waking u p at 5.30 morning coz my dad offered to take me to gym so that gotte be realli ealry

im used to it tho .. coz i trained realli early in the past

back and bi going look like this
lat pulldows - 4 sets . 8-12 reps
one arm cable pulldowns - 4 sets - 8 12 reps
cable row - 3 sets 8 12 reps
deadlifts to finish - 5 sets - 15 reps

cable curls - 4 drop sets 12 reps superset with underhand cable curls
preacher curls - 4 drop sets 12 reps bicep hammer curls

ab machine 4 sets 25 reps

ill be back tomrow night to talk more about my diet and how my training been
x

[diogo]

just got back from my back and biceps today and i tell you what after you push yourself when doing back movements your biceps are completely dead after them but i still managed to do them with pretty good weight

i will be posting some photos this weekend .. but dont laugh i been away from gym 4 months because dislocated my shoulder 3 times so going be a long jorney to come back to normal and to start push some good weight ...
i will be posting photos to see myself month, month to see improvements.

earlier on when i was at gym .. something hit me badly.. like i start thinking how much i wanted this dream to come true and thinking how many people there is out there not chasing anything their life.

first year of the year .. and wheres me ? pushing my balls to the walls on gym ... on my own like the way i started.
yesterday i asked my friend if he wanted to come gym with me but had to be early because i like to get the work done before anything else .. and he sed no because too early .. so from now on im going train on my own.

i will be back later to post my diet for next week

[diogo]

today was good, had a good pump at the gym not many people around so done the workout quicker which thats good

college starts monday so will have to make a diet this weekend

todays workout looked like this

leg press 5 sets superset calfe raises 5 sets 25 reps
leg curls 4 sets 20 reps superset leg extensions 20 reps
squats 3 sets 15 reps

incline bench press 6 sets 15 reps su[perset tricep pulldowns 6 sets 15 reps
ab machine 4 sets 20 reps

YESSSS BABY

got stuff myself
im thinking of buying some supplements but dont know which ones...

i will be uploading some photos this weekend so make sure you comment then and let me know what u think

[diogo]

yesterday workout was good one, got the thing done and still had time to work on my diet and college work

so it looked like this :
cable curls drop sets 4 sets 8-12 reps
preachers curls drop sets 4 sets 8-12 reps depending on the weight
superset
hammer curls 4 sets 12 reps

chest fly machine superset with chest fly cable
4 sets - 25 reps
BURN THAT CHEST

i will be posting my diet today

and photos, my camera broke but i will be taking some on my phone and putting the measurements of all the muscles and my current weight tonight

also will be telling you about my workout tomorow

[diogo]

i done my diet i am really looking forward to start it now

Here it go :

Breakfast - 3 whole wheat bits with 125ml milk
180 calories
30g carbs
10g protein
3g fat


Mid Morning - 200g pasta, 1 can tuna, corn
3073 calories
145.2g carbs
52.8g protein
3.8g fat


Lunch - 200g pasta, 1 can tuna, corn, 1 bown of fruit of (1 apple, 1 kiwi, 1 plum, 1 orange)
3258 calories
145.2 carbs
52.8 protein
3.8 fat


Snack - 2 slices of wholemeal bread, 1 can tuna
293 calories
32.2g carbs
39g protein
1g fat


Dinner ... Will vary depending in what my mum will do but i take that as big meal

so everyday for my breakfast, mid morning, lunch and snack without dinner i will be consuming the following:

6804 calories
352.6g carbs
154.6g protein
9g fat

[diogo]

flat bench press machine - 4 drop sets 12 reps each set
incline bench press - 4 sets 8-12 reps
chest fly machine - 3 sets - 15 reps
cable chest fly - 3 sets - 15 reps

triceps bar extension - 4 sets 12 reps
one arm extension - 3 sets 15 reps


my diet been good, it fills me up lot

i weighed myself today and 10 stone 7
so im pretty pleased

[diogo]

i took a day rest yesterday to get my diet sorted and college work done

so yes just got back from the gym i went at 6 in morning today i was actualy outside there before the gym opened.. it actually freaked me out LOL

so workout went like this..

back pullovers - 5 sets 15 reps
lat pulldown - 3 sets 12 reps
barbell rows - 4 sets - 15 reps

cable curls - 4 sets - 12 reps
wrist curls - 4 sets 15 reps
preacher curls - 4 sets 15 reps

[diogo]

leg workout today
went really well

squats - 4 sets 20 reps
walking lunges - 3 sets 50 reps
leg curls - 3 sets 20 reps


i will do my calfes tomrow..

i used a high rep range just to burn the legs as i havent worked legs in a while but still was sick ...

my dieting going good.. im feeling more fuller
and its funny when i get my box o pasta in college everyone looks at e like i was some sort of freak .. haha .. makes my day tbh

tomorow its chest and tri

[diogo]

**** .. this morning i couldnt walk im honest..
me legs still wake so much ..

i had a really good workout last night

my diet been good overall
i will weigh myself tomorow and post in here..

todays workout was chest and arms :

incline bench press - 5 sets 12 reps 2 last sets were drop sets.. burn that chest
bench press machine - 4 sets 12 reps
cable flys - 4 sets - 15 reps
cable curls - 4 sets - 8 12 reps
underhand cable curls - 3 sets 12 reps
rope extensions - 3 sets 12 reps
bar pushdown - 5 sets - 12 reps
T bar pushdown - 3 sets - 12 reps
ab machine - 3 sets 25 reps
calfes raises - 5 seys - 12 reps

sick workout