here i go...ala's journal..

[alaespoir]

Well, I've been training pretty hard for the last 4 weeks. I haven't gained any weight, nor have i lost it. The first 3 weeks, I created my own training - cardio/weights every day. It didn't burn me out, I felt actually really good afterwards.

A great mate has helped me out by giving me a 4 days split weight training.

reps between 8-12
BUT only 6 on deadlifts


Upper A

4 sets- Bent Over barbell Row
4 sets- Bench Press
3 sets- Pull Ups (palms facing you)
3 sets- Dips
3 sets- Any Bicep Curl

Lower A

4 sets- Deadlifts
4 sets- Walking Lunges
3 sets- Ab Work
3 sets- Calf Work

Upper B

4 sets- Military Press
4 sets- Wide Grip pullups (over hand grip, palms pointing away)
3 sets- Incline Dumbell Press
3 sets- Bent Over Dumbell Row
3 sets- Any Tricep isolation eg Skullcrushers

Lower B

4 sets- Squat OR Bulgarian Split Squat
4 sets- Stiff Legged Deadlift OR Ham Curl
3 sets- Ab Work
3 sets- Calf Work



Monday = upper A
Tuesday = lower A
Wednesday = rest
Thrusday = upper B
Friday= lower B
Saturday = rest
Sunday = rest





"rest" days I use for Cardio. 1-2hours cardio. I've been trying to get up early in the morning to do at least 30mins cardio. Something I've been struggling to do.

So here I am... journaling my workouts, trying to remember what I did, why i'm doing it.

[tonym9428]

hey ala....
welcome to the board....good luck.

The program seems fine....what are your goals though...gain muscle, lose weight, maintain, etc.

[alaespoir]

Originally Posted by tonym9428

The program seems fine....what are your goals though...gain muscle, lose weight, maintain, etc.

My main goal is to lose a bit more weight/fat. But gain a bit more muscle. I've lost a lot of weight before hand but gained some back, which i wish to reloss, then maintain it. I'm finding it hard to lose the weight even though I feel like I'm training my hardest!

[N@tural1]

thats a good routine! might follow it myself!

seriously, alaespoir you look fantastic allready & healthy, realisticly how much more do you want to lose?

Bare in mind that its not your actual weight thats important as muscle is heavier than fat, its your body composition thats the important thing. So go more by the mirror not the scales