Als 2010 Training Journal

[al4n]

I know it's not quite 2010 but I'm eager to get this started.

My last Journal can be read here - http://forum.bodybuilding.com/showth...hp?t=119207921 - there is nothing very interesting in there though, it is just for my own personal reference.

I've just taken a week off from training over Christmas and have been eating prety much everything in sight and drinking a fair few beers, as from tomorrow morning I'll be back to the strict way of life and plan to run this journal until the end of 2010.

[al4n]

About me

Body Stats

Height - 5'7ish

Weight - 170lbs

Body Fat - Approx 20%

I see myself as short and a little bit podgy. Over the last couple of years I have managed to get my bodyfat down from over 30% with irregular diet and training, I have only been training seriously for about 6months, in that time I did a 3 month cut and have been bulking since. I dont mind that I am still packing a bit of fat as I still consider myself to be in the best shape of my life and my goals are set in the direction of getting big not getting thin, as long as I don't get horribly fat I'm happy.



Lifting Stats

Deadlift - 115kg x 4

Bench press 60kg x 8

Leg press - 190kg x 8

I don't squat, my gym doesn't have a squat rack and I've heard that using the smith machine is bad for the knees, as I have had alot of knee trouble as a teen I will happily leave squats out for the time being.

I know that my lifts aren't that great but as long as I am beating my own PRs I'm happy.



Goals
I want to get big, and not too fat. My current plan is to continue bulking until the end of March and then do a little cut and see where I'm at after that.

Lifting wise I feel like I have struggled to add weight to my bench press recently so I'd realy like to get that up a bit as well as making steady progress in all other areas.

Later I will post a comparison of the first training sessions of my previous journal and the last sessions mainly for my own benifit so I can see what has improved/what needs work.

[al4n]

Diet

I don't count calories, I like to gain half a pound a week while bulking and loose 1 pound per week while cutting, I just adjust portion sizes until I get the desired result. I'm currently bulking on the following diet;

Meal 1
1 scoop oats
1 scoop whey
1 scoop whole egg powder
600ml semi skimmed milk
Animal pak multi vit/minerals
2 x Cod liver oil


Meal 2
1 Apple
1 Bio yoghurt
Handfull of cashew nuts


Meal 3
1 pack of sliced flavoured chicken
1 pack of microwaveble flavoured rice (can normaly only eat 1/2 or 3/4 of the pack i just keep going until I'm full)

Meal 4
Turkey or chicken breast
Lots of veggies usualy peas, carrots, couliflower, green beans and potatos



Meal 5/Non training days only
1 Protein bar (32g protein, 15g carbs)
1 pack of beef jerky


Pre WO
1 scoop ground oats
2 scoops whey
500ml semi skimmed milk


Post WO
2 scoops ground oats
2 scoops whey
600ml semi skimmed milk


Meal 6
125g cottage cheese
3 Crisp breads
1 table spoon of peanut butter



Meals often don't go in the right order and I often have to combine them to fit them into a shorter day depending on when and where I'm working but I always strive to get all of the food in.

[al4n]

21/9/2009

Split squats - 20kg x 10, 25kg x10, 30kg x10, 30kg x9

Leg press - 80kg x 12, 140kg x 7, 140kg x 7, 140kg x 8 (just managed to push out that last one using my arms to push my legs)

Leg extentions - 45kg x 10, 45kg x 10, 50kg x 9


Seated over head barbell press - 15kg x12, 25kg x 10, 30kg x 8, 30kg x 8

Dumbell side raises - 6kg x 9, 6kg x 8, 6kg 8
(supersetted with-)
Dumbell front raises - 6kg x 8, 6kg x 7, 6kg x 7

Dumbell shrugs - 24kg x 10, 24kg x 10, 24kg x 10



Since then I have split legs and shoulders into 2 seperate days


20/12/09 - Shoulders

Standing Military Press -
17.5kg x 12
27.5kg x 12
40kg x 10
40kg x 10
40kg x 8
40kg x 7


DB Lateral Raises - 8kg x 10 / 8kg x 9 / 8kg x 8
<<<Alternating>>>
DB Front Raises - 8kg x 10 / 8kg x 9 / 8kg x 8

BTN Press 27.5kg x 12





22/12/09 - Legs and Traps
Leg Press - 80kg x 12
120kg x 12
160kg x 12
190kg x 8
190kg x 7
190kg x 6


Leg Extensions - 50kg x 12
60kg x 10
70kg x 8
80kg x 6
(not quite so good)


DB Calf raises -
3 x 30kg per DB x 15


DB Shrugs -
24kg x 12
24kg x 12
24kg x 12





Major Improvement in both areas in my opinion

[al4n]

22/9/09

Flat bench press - Bar x 12, 40kg 10, 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5 - I realy pushed hard to try and squeeze out one extra rep but it just wasnt there, I think that im gonna stick with 60kg untill i can hit 8 reps

Incline Press - 40kg x 8, 55kg x 5, 55kg x 6, 55kg x 6

Incline flies - 2 x 12kg x 10, 1 x 12kg x 11

Flat flies (I was exhausted by this point and I think my lifts suffered somewhat) - 2 x 12kg x 8, 1 x 12kg x 7

Rope pull downs - 15kg x 10, 15kg x 8, 17kg x 7




23/12/09

Flat Bench press -
40kg x 12
50kg x 12
55kg x 10
60kg x 8
60kg x 7


Incline bench press -
40kg x 12
50kg x 8
50kg x 7


Incline db flies -
14kg x 12
14kg x 10
14kg x 10
14kg x 8


Lying EZ BB Tricep Extensions
27.5kg x 10
27.5kg x 10
27.5kg x 10
(struggled)

Rope pulldowns - 15kg x 12 (!!! Better)
20kg x 7
20kg x 5 (followed by drop sets right down to 5kg)




I realy don't feel that I have improved my bench press as much as I should have done but I'll keep at it

[al4n]

23/9/09

Assissted pull ups - +45kg x 10, + 15kg x 5, +15kg x 5, +15kg x 5, +5kg slow negatives (with 10sec break in between each rep) x 3

Close grip lat pulldowns - 30kg x 10, 35kg x 8, 35kg x 8, 40kg x 7

Vertical machine rows (wide grip supersetted with hammer grip)
Wide grip - 50kg x 8, 50kg x 8, 50kg x 7
Hammer grip - 50kg x 8, 50kg x 7, 50kg x 7

Assissted hammer grip pull ups - +15kg x 6, +15kg x6, +15kg x 5, +15kg x 4

Preacher curls - 3 x 10kg(plus bar) x 10



I didn't start deadlifting until recently



Deadlifts -
60kg x 10
80kg x 8
100kg x 6
110kg x 6
115kg x 4


Wide grip pullups -
35kg assist x 10
10kg assist - 3 x 6


Machine rows (wide grip superset with hammer grip) -
Wide - 55kg x 10, 55kg x 8
---------------------------
Hammer - 55kg x 9, 50kg x 7


Hammer grip pull ups -
BW - 1 x 6, 2 x 5


DB Curls -
12kg x 12
14kg x 6 (thaught I'd get more than that)


EZ bar preacher curls -
+20kg x 6
+15kg x 8



Some improvement there especialy on the hammer grip pull ups

[al4n]

Deadlifts
60kg x 8
80kg x 8
100kg x 5
110kg x 5
115kg x 5 (PR)


Wide grip pullups
35kg assist x 10
10kg assist - 3 x 6
(the last rep of each set was a half rep at most)


Machine rows
(wide grip superset with hammer grip)

Wide - 50kg x 10, 55kg x 8
---------------------------
Hammer - 50kg x 9, 55kg x 7



Hammer grip pull ups
BW x 6
BW x 5
10kg assist x 8



DB Curls
12kg x 12
12kg x 10
12kg x 9


EZ bar preacher curls
22.5kg (including bar) x 9
22.5kg x 7



Not a bad session, hit a new PR for deadlifting. Still struggling to add weight to my rows though, everytime it goes up a bit one week it's back down again the next.

[al4n]

Shoulders



Standing Military Press
20kg x 12
30kg x 12
35kg x 10
40kg x 7
40kg x 5
35kg x 8


DB Lateral Raises - 7kg x 10 / 7kg x 10 / 7kg x 9
<<<Alternating>>>
DB Front Raises - 7kg x 10 / 7kg x 10 / 7kg x 9



M Press
25kg x 12



I think that I must have been over estimating the amount of weight that I've been using when training at home as I realy struggled today with less weight/reps, either that or I've lost strength over Christmas

[al4n]

Legs and Traps



Leg Press
80kg x 12
120kg x 12
160kg x 12
180kg x 10
200kg x 7 (PR motherfudger)
200kg x 5


Leg Extensions
60kg x 12
70kg x 10
80kg x 8



Smith machine Calf raises
60kg x 12
80kg x 12
80kg x 15
90kg x 12



DB Shrugs
24kg x 12
24kg x 12
24kg x 12



Smith machine shrugs
60kg x 12
80kg x 10



Very pleased with entire session, almost didn't go to the gym because I was tired

[al4n]

This is from yesterday, I didn't have time to post it.




Incline bench press
40kg x 12
50kg x 12
55kg x 7
55kg x 6



Flat Bench press
65kg x 5
65kg x 5
65kg x 4



Incline db flies
12kg x 12
12kg x 12
14kg x 10
14kg x 9


Lying EZ BB Tricep Extensions
30kg x 10
30kg x 8
30kg x 7



Rope pulldowns
15kg x 12
20kg x 6
20kg x 4 (followed by drop sets right down to 5kg)




Training went well overall. I decided to go low reps for flat bench and see if it helps me get through this plateu that I seem to have hit very early.

[al4n]

Deadlifts
60kg x 8
80kg x 8
100kg x 5
120kg x 4
120kg x 3


Wide grip pullups
35kg assist x 10
15kg assist - 3 x 6 (used an extra 5kg assist for the same number of reps but used full ROM/better form)



Machine rows
(wide grip superset with hammer grip)

Wide - 60kg x 7, 60kg x 6
---------------------------
Hammer - 60kg x 6, 60kg x 5



Hammer grip pull ups
BW x 4
BW x 4
10kg assist x 7
(not sure why but I felt alot weaker on these today)





EZ bar preacher curls
25kg (including bar) x 10
25kg x 8


DB Curls
12kg x 12
12kg x 9




Went alot heavier/lower reps on the rows, felt good. Not sure why my Hammer grip chins suffered but hopefully they will be back to normal next time.

[al4n]

Shoulders

I was planning on getting to the gym yesterday or today and doing legs and shoulders together but I'm not going to be able to due to the weather so I'll do shoulders at home today and hopefully be able to do legs at the gym tomorrow.

I'm not sure how much the bars I use at home weigh but I will write down the weights using the estimations that I used in my last journal although I am almost certain that they are wrong as I found it much more difficult using the same amount of weight at the gym.



Standing Military Press
17.5kg x 12
27.5kg x 12
37.5kg x 10
40kg x 9
40kg x 8
40kg x 6


DB Lateral Raises - 7kg x 12 / 8kg x 9 / 8kg x 8
<<<Alternating>>>
DB Front Raises - 7kg x 12 / 8kg x 9 / 8kg x 8



M Press
27.5kg x 11


I am a fckin beast, I am the man, **** yeah, feelin stupidly pumped up, dunno why but it feels great, shoulders look brute-like in the mirror. Grrrrrrrr.

FEELS GOOD... MAN

[al4n]

Legs and Traps



Leg Press
80kg x 12
120kg x 12
160kg x 12
200kg x 6 (1 less than last time )
200kg x 6


Leg Extensions
60kg x 12
70kg x 10
80kg x 8



Smith machine Calf raises
80kg x 12
100kg x 12
100kg x 12



DB Shrugs
26kg x 12
26kg x 10
26kg x 10



Smith machine shrugs
80kg x 9
80kg x 8



Felt like ****, not sure why, cut out a couple of sets but still did ok overall.

[al4n]

Major change in plans due to unforseen injury.



I went out, got drunk, fell over and injured my knee. I dont think that I'm going to be able to lift on it for a while.

I've been feeling sorry for myself the last couple of days and haven't been eating right and the difference in the mirror is already noticable. My belly looks a bit flatter and I like it.

As from today I'm going to start cutting until I can lift on my legs again, I havent decided on the exact training schedule yet but I'm going to try to keep it as similar as before but take out legs day and take deadlifts out of back day for a while.

I'm going to look at the positives of the situation which to me are that it gives an excuse to cut and work my way down to a better base to build from when I'm able to get back to full training again. Plus if I cut now it should mean that I can bulk for a longer period later in the year.



It's all about the positives, hopefully some good will come of this as it has given me a new outlook on training and the motivation to stop drinking.



I haven't decided on a diet plan yet but I'll start off by eating what I have been already but in smaller portions and I'll let the scales make the decisions for me from there on in.

[al4n]

Flat Bench press
40kg x 12
60kg x 9
65kg x 6
65kg x 5



Incline bench press
50kg x 10
55kg x 7
55kg x 6



Incline db flies
12kg x 12
16kg x 8
16kg x 7
16kg x 7
Someone was using the 14kg so I jumped to 16kg, didn't do too badly



Lying EZ BB Tricep Extensions
30kg x 9
30kg x 8
30kg x 7



Rope pulldowns
15kg x 12
20kg x 6
20kg x 4 (followed by drop sets right down to 5kg)




Enjoyed it.

[al4n]

I saw the doctor today, he said that he doesn't think that I've torn any ligaments but advised me not to lift on my legs for at least 4 weeks.


It wont be too bad, maybe my back will appreciate the little break from deadlifts.


Just gonna keep goin forwards.

[al4n]

I thaught not tiring myself out with deadlifts might give my other lifts a boost, quite the opposite, not pleased with the way that training went but maybe it's because I'm eating a little less



Wide grip pullups
35kg assist x 10
15kg assist x 8
10kg assist - 2 x 5



Machine rows
(wide grip superset with hammer grip)

Wide - 50kg x 10, 55kg x 7, 55kg x 6 ( )
---------------------------
Hammer - 50kg x 9, 55kg x 6, 55kg x 5 ( )



Hammer grip pull ups
10kg assist 3 x 5
(I can normaly do BW for 6 )


EZ bar preacher curls
22.5kg (including bar) x 7
x 6
x 5
(again not good)


DB Curls
12kg x 8
12kg x 6
(terrible)


Hammer Curls
14kg x 5
12kg x 6





Nothing realy to say, wasn't good and I'm sure I haven't lost that much strength from one week of cutting.

[al4n]

Shoulders


Standing Military Press
15kg x 12
25kg x 12
35kg x 9
40kg x 6
40kg x 6


DB Lateral Raises - 7kg x 12 / 7kg x 10 / 7kg x 9
<<<Alternating>>>
DB Front Raises - 7kg x 11 / 7kg x 9 / 7kg x 8


DB Shrugs
28kg x 10
28kg x 10
28kg x 8


Smith Shrugs
40kg x 10
40kg x 8
40kg x 7




Wasn't bad but I'm sure I can do better, my muscles just don't seem to agree

[al4n]

Flat Bench press
40kg x 12
50kg x 12
60kg x 8
60kg x 7
60kg x 5
****ing ****, I seem to be leaking strength



Smith machine incline bench press
50kg x 7
50kg x 6
50kg x 4
What the **** I was lifting more than that 6 months ago



Incline db flies
14kg x 10
14kg x 8
14kg x 6



Standing Cable Flies
15kg x 10
20kg x 8
20kg x 6
First time I've tried these, felt good



Lying EZ BB Tricep Extensions
30kg x 9
30kg x 8
30kg x 7



Rope pulldowns
15kg x 10
15kg x 8
20kg x 4 (followed by drop sets right down to 5kg)



15 mins prety intense on the elliptical to finish.


What a ****ing great load of bollocks that was, no idea why I've lost so much strength so quickly, I'm sure that I haven't been over training and I've only cut out about 400 cals a day (from bulking not from maintainance) so I doubt it's that. Never mind I'll try again next time.

[al4n]

This is from yesterday, didn't have time to post it.


Wide grip pullups
35kg assist x 10
10kg assist x 6
10kg assist x 6
10kg assist x 5



Machine rows
(wide grip alternating with hammer grip)

Wide - 55kg x 9, 55kg x 7, 55kg x 6
---------------------------
Hammer - 55kg x 8, 55kg x 6, 55kg x 6



Hammer grip pull ups
BW 3 x 5



EZ bar preacher curls
22.5kg (including bar) x 10
x 8
x 6
Better


Hammer Curls
14kg x 8
14kg x 6

[al4n]

Standing Military Press
15kg x 12
25kg x 12
35kg x 9 Could manage 1 less than last time
40kg x 6
40kg x 6
35kg x 6


DB Lateral Raises - 8kg x 8 / 8kg x 7 / 8kg x 7
<<<Alternating>>>
DB Front Raises - 8kg x 8 / 8kg x 7 / 8kg x 4


DB Shrugs
30kg x 10
30kg x 9
30kg x 7


Smith Shrugs (back)
60kg x 13
80kg x 6

Smith Shrugs (front)
80kg x 7
60kg x 12


Elliptical - 15mins



No complaints.

[al4n]

I'm gonna go and hit chest and triceps in a bit, it'l be the fourth training day in a row but I feel good so I'm not worried.

I'm realy gonna concentrate on slowing my bench press down a little, I've just been throwing the weight around lately which is probably why I'm making so little progress.

[al4n]

Incline bench press
40kg x 12
50kg x 10
55kg x 7
55kg x 6
55kg x 5



Flat Bench press
65kg x 6
65kg x 5
65kg x 4


Incline db flies
16kg x 9
16kg x 7
16kg x 5


Lying EZ BB Tricep Extensions
30kg x 9
30kg x 6
30kg x 6
Realy felt these working my triceps today.



Rope pulldowns
15kg x 10
20kg x 5
20kg x 4 (followed by drop sets right down to 5kg)



15 mins on the elliptical to finish.



Not bad, hopefully I'll be writing down much higher numbers in my 2011 journal, I need to keep reminding myself that I'm on a cut and should stop expecting to increase my lifts.

[al4n]

Machine rows
(wide grip alternating with hammer grip)

Wide - 40kg x 12, 45kg x 10, 50kg x 9, 55kg x 7
---------------------------
Hammer - 40kg x 12, 45kg x 10, 50kg x 8, 55kg x 6



Wide grip pullups
10kg assist x 6
10kg assist x 5
10kg assist x 5



Hammer grip pull ups
10kg assist x 9
BW x 6 (fast)
BW x 4 (slow)



EZ bar preacher curls
22.5kg (including bar) x 10
x 7
x 6


Hammer Curls
14kg x 8
14kg x 8



Prety pleased over all, went lighter on the rows focusing on form.

[al4n]

Standing Military Press
15kg x 12
25kg x 12
35kg x 10
40kg x 6
40kg x 6
40kg x 4


DB Lateral Raises - 8kg x 10 / 8kg x 8 / 8kg x 7
<<<Alternating>>>
DB Front Raises - 8kg x 10 / 8kg x 8 / 8kg x 5


Smith Shrugs (back)
60kg x 15
80kg x 8

Smith Shrugs (front)
80kg x 7
60kg x 12


DB Shrugs
28kg x 10
28kg x 9
28kg x 7


Elliptical - 20mins



Good session.

[al4n]

Went heavy/low reps today.


Incline bench press
40kg x 12
60kg x 5
60kg x 5
60kg x 4



Flat Bench press
65kg x 5 (one less )
65kg x 5
65kg x 4 (last one was ****)



Incline db flies
16kg x 8
16kg x 8
16kg x 7
16kg x 6



Lying EZ BB Tricep Extensions
30kg x 10
30kg x 8
30kg x 5



Rope pulldowns
15kg x 9
15kg x 8
15kg x 7



20 mins on the elliptical.

[al4n]

This is from yesterday



Wide grip pullups
35kg assist x 10
10kg assist x 6
10kg assist x 6
10kg assist x 5



Hammer grip pull ups
BW x 8 (da fu*k?)
BW x 6
BW x 5


Machine rows
(wide grip alternating with hammer grip)

Wide - 40kg x 12, 45kg x 10, 50kg x 9
---------------------------
Hammer - 40kg x 12, 45kg x 10, 50kg x 8


DB Curls
12kg x 12
14kg x 8


Hammer Curls
14kg x 8
14kg x 7

[al4n]

I tried out a new gym today, it was alright but they had a mixture of weights in lbs and kgs so it got a bit confusing.


Standing Military Press
20lbs x 12
30lbs x 12
80lbs x 10
90lbs x 7
90lbs x 6
70lbs x 9


DB Lateral Raises - 15lbs x 10 / 15lbs x 9 / 15lbs x 9
<<<Alternating>>>
DB Front Raises - 15lbs x 10 / 15lbs x 9 / 15lbs x 8


Smith shrugs
I left these out because there was a few guys using the smith so I'd have been waiting ages.

DB Shrugs
50lbs x 12
50lbs x 12
50lbs x 15


Elliptical - 20mins

[al4n]

I'm going to the gym in a bit, I'm not gonna do any cardio today because my knee still feels almost as bad as when I first injured it so I'm thinking that maybe 3/4/5 goes on the elliptical every week is stopping it from healing.

I'm getin pissed off with it now, I just wanna get back to training legs again, I feel like however much weight I'm losing I must be losing muscle off my legs.

Feels sh!t man

[al4n]

****ing **** load of bollocks pussy ass ****.


Incline bench press
40kg x 12
50kg x 10
60kg x 5
60kg x 4
60kg x 4
(failed on the last rep of each work set, can probably take half a rep of each one)


Flat Bench press
65kg x 4 (two less than a couple of weeks ago ****in ****y **** **** )
60kg x 6 (****)
60kg x 5 (fuuuuck)



Incline db flies
16kg x 8
14kg x 10
14kg x 9
14kg x 8



Lying EZ BB Tricep Extensions
27.5kg x 12
27.5kg x 10
27.5kg x 9
(lowered the weight because I knew in advance that I was gonna do ****)


Rope pulldowns
15kg x 11
20kg x 5
20kg x 4