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Cam_B
09-05-2007, 07:40 AM
Hi guys,
I thought after reading a few logs on here I will create my own:-
1: for my own personal records
2: for inspiration from others who frequent this site,
3: Advice and help on my current diet and workout routines..

Firstly I will add my past weeks routines:-

Tuesday 28th August 07 (Evening)
Sets x Reps
Bench press (Machine) 12 (35k) 12 (35k) 12 (35k)
Shoulder press (Machine) 12 (30k) 12 (30k) 12 (30k)
Lat Pull Downs 12 (30k) 12 (30k) 12 (30k)
Triceps Pushdowns - - -
Dumbell Biceps Curls 12 (10k each arm) 12 12

Sets x Reps
Abs Machine 3 x 12 (35k)
Roman Chair 3 x 10
Dumbell Side Bend 3 x 12 (9kg)

Wednesday 29th August 07 (Evening)

Cadio Vascular Exercise
5 Mins Warm Up 5mins
Run 15mins
Bike 5mins
Cross Trainer 10mins
Rowing Machine 4.5mins
39.5 in total
Sets x Reps
Abs Machine 3 x 12 (35k)
Roman Chair 3 x 10
Dumbell Side Bend 3 x 12 (9kg)

Thursday 30th August 2007
&
Friday 31st August 2007
BOTH REST DAYS

Saturday 1st September 07 (Morning 9am)

Exercise
Leg Press 12 x 100k,12 x 100k, 12 x 100k
Leg Extension 12 x 50k 12 x 50k 12 x 50k
Leg Curls 12 x 50k 12 x 50k 12 x 50k
Calve Raises 12 x 30k 12 x 30k 12 x 30k
Sets x Reps
Abs Machine 3 x 12 (35k)
Roman Chair 3 x 10
Dumbbell Side Bend 3 x 12 (9kg)

Sunday 2nd September 07 (Morning 8.30am)

Cadio Vascular Exercise Time/mins
5 Mins Warm Up
Run 15mins
Bike 10mins
Cross Trainer 10mins
Rowing Machine 4.5 @ 28rpm
39.5mins in total
Sets x Reps
Abs Machine 3 x 12 (35k)
Roman Chair 3 x 10
Dumbell Side Bend 3 x 12 (9kg)

Monday 3rd September 07 (Evening)

Bench press (Machine) 12 (35k) 12 (35k) 12 (35k)
Shoulder press (Machine) 12 (30k) 12 (30k) 10 (30k)
Lat Pull Downs 12 (40k) 12 (40k) 12 (40k)
Triceps Pushdowns 12 (40k) 12 (40k) 12 (40k)
Biceps Curls 12 (40k) 12 (40k) 12 (40k)

Sets x Reps
Abs Machine 3 x 12 (35k)
Roman Chair 3 x 10
Dumbell Side Bend -

Tuesday 4th September (Evening)

5 Mins Warm Up -
Interval Training - Jog/Run 15 (8.0 mph Low 11mpg high)
Bike 10mins interval
Cross Trainer 10 (5mins forward, 5 mins back)
Rowing Machine 5mins @28rpm (first time I manged a whole 5 mins without a break
40mins in total

Sorry if it's all over the place as I have cut and pasted from an xl file.

Still working on my diet at the moment as I'm still working out what my intake is currently.
I'm off on a weeks break on the 13th of this month and will carry on this routine until then. I will do what I can on holiday excercise wise, but that might just be sit-ups/crunches, pull ups and swimming as the heat in Greece at the moment is HOT HOT HOT !!
When I return I want to up my weightlifting days and keep changing my cardio so I dont get used to what I am doing. I initially want to loose weight along with body fat (still to work those out also) and gain muscle definition.
Anything you think I could change so far to help?
I know you would probably need my diet etc... but I think I'm currently eating around 2500cals per day, I weigh 16+ stone (220lbs in US money I think) not sure about my BF % yet.
Any advice would be welcome (ie what would you need from me to be able to help me etc..)

Cam_B
09-06-2007, 12:24 AM
OK here is my weight and waist measurements.
This will be my start weight & measurements.

6th Sept 2007 6am
Weight : 15.08 uk stones = 221 pounds
Waist : 39 inches
Body Fat : 19.6% (43.4 pounds of fat & 177.7 pounds of lean muscle)
(This was calculated using an online Home Body Fat test on healthcentral.com).

Cam_B
09-06-2007, 12:29 PM
My workout tonight was legs and a bit of abs. I am training on my own so I am using all machines for the exercise's.

Leg Press: Warm up set of 15, 1x12 100kg, 1x12 110kg, 1x12 130kg
Leg Extension: Warm up set of 15, 1x12 50kg, 1x12 50kg, 1x12 50kg, then a set to failure 50kg
Seated Hamstring Curls: Warm up set of 15, 1x12 50kg, 1x12 50kg, 1x12 50kg
Seated Calf Raises: Warm up set of 15, 1x12 30kg, 1x12 40kg, 1x12 40kg

I dont do much abs as I have a stomach hiding what could be there so waiting on waist reduction before I amp the ab exercise's up.
I will add some Dumbell Side Bends next time I do abs. Not sure how many times I should do abs at present, is twice a week enough?

Abs Machine: 3 x 12 @45kg
Roman Chair (Knee Raises): 3x10, 1x5 (couldn't do anymore).

Legs are giving a nice burn as I type. The leg extension in particular gave a great burn whilst doing them.
The Calf Raises gave a bit of a pinch at times when raising but maybe I was on my toes too much (?)