Aussie Oxxy Get Fit CFC Journal

[Oxxy]

Hiya
I thought I might Continue my journaling here.
My previous 30 entrys are on my bodyblog website http://blog.bodybuilding.com/Oxxy/
Check it out as it will give you a good idea what I have been upto.
Or just click on my pic to goto my bodyspace page.

Well here goes.
As I am an aussie my weights will be in KG but I will attempt to put pound weigts in for curosity factor.

My stats
I initialy started my training to get fit late last year when I was 107Kg (235lb)and about 40%bf This was way over my normal weight and im quite ashamed i let myself get to that stage. Its strange when you have it you dont think its that bad, until you get pics done. then the realization hits you! Most of the time i just put it down to : Ive always been a fairly stocky person or being big boned.

I am Now
Age 39
Weight 88Kg (194lb)
Tanita says 26%bf

Definatly still a work in progress

Goals: Too Loss Bodyfat and to tone up hoping to get to 12%bf
and to have a good general strength and fitness level.

Diet: Definatly still allitle confused about how much and what to eat, but I think im getting there. I havn't lost any fat for awhile so i need to do something.

Activity: Apart from Gym, Not a great deal, I sit around alot all day,
Ive been going for runs laetly which has been good.but some say you will loose muscle doing it.

My Program etm is

Mon Chest/Tri's
Tue Back/Bi's
Wed Rest Or Cardio
Thur Quads/Hams
Frid Shoulders/Calves/Abs
Sat Rest
Sun Rest

The last few weeks my program has been allitle strange as i whent rockclimbing and that has put my program out of wack alittle.
Please Feel free to make suggestions and comments.

I will post todays workout so we can get started.

Journal Entry 30
Chest/Tri’s

Well I figured that most ppl put the weight of the bar in there totals so i will endevour to do the same from now on.
I figured the bar is 20kg

FREE BENCH PRESS
8X70
8×80
8×95
6×95 (209lb)
5×90

eeheh almost 100kg

INCLINE DB PRESS
10X27.5
10X27.5
10X27.5 (60lb)

CHEST PRESS
10X120
10X120
9X120

REV TRI PUSHDOWN(ON DIP MACHINE)
10X150
6X150 (Stack)

TRI DB KICKBACKS
12X12.5
10X12.5
10X12.5
10X15
10X15 (33lb)

Was geting a nice pump by now in tri’s

BENCH DIPS
/12
/12
/11

SINGLE LEG PRESS
3X10X100 (220lb)

SHRUGS
10X22.5
10X22.5
10X25
10X25 (55lb)

[Oxxy]

Tuesday 12 Dec

BACK/BI'S

WIDE GRIP CHINUPS
5X6REPS

SEATED ROW
10X62.5
10X80
10X80 (176lb)

DB BENT OVER ROW
3X10X30 (27.8lb)

DEADLIFTS
10X60
10X80
10X100
9X120 (264lb)
Grip Just left me on last one

HYPEREXTENSIONS
10X10
10X20
10X20
10X20kg (44lb)

SEATED DB CURLS
10X15
10X17.5
7X17.5
8X17.5 (38.5lb)

PREACHER CURLS
3X10X27.5 (60.5lb)

M/REAR DELT FLYS
10X50
10X50
10X40
8X50

HANGING KNEEE RAISES
5X15
4 sets of these i brought myself up
from being fully stretched to about half

ONE ARM HANG
/3

Definatly left arm and grip is the weeker one.

Notes: Last 2 days ive felt a good pump in the chest so im happy about that.
Considering i had a late night a pretty good workout.

[ElSpaceBandito]

an aussie journal?

im in!

*subscribed*

[Oxxy]

Yea dude welcome aboard

[Oxxy]

Im going to make individual entrys now for each day of training, previosly i just added cardio days to the next journal, might be easier to follow.

Wed 13th dec

Cardio
2km walking on treadmil - speed 6 grad 6 & 10
3km on crosstrainer - tension 16-18
Pretty hard workout on crosstrainer,Maxed my bpm at 162 I remmember i was up to 20 before fairy easy, so got to work up to it again.
Bike - easy 10 min

All up about 1hr

Situps
2x20
1x15

Ballance on gym ball using knees not sure whats that called.

Concentrated on some stretching

feeling abit sore from yesterday so i didnt do anything alse.

[Endeavourer]

Looks good, push yourself a bit harder in your abs session, you'll get there.

[Oxxy]

Looks good, push yourself a bit harder in your abs session, you'll get there.

Yea pretty piss weak attempt wasnt it. I couldnt get any more on the last set. But i should have attemted another set atleast. I tend to not do too many as i have a slight lower back problem, normaly i do hanging knee raises, Its one area i need to work on more.

Welcome aboard :-)

[Oxxy]

Thursday 14th Dec

Note: DB Weight is each hand.

QUADS/HAMS

LEG EXTENSION WARMUP
10x30
10x50

FREE SQUAT
10X60
8X90
8X120
9X130
9X130 (286lb)

REGULAR DEADLIFS
10X60
10X80
10X80
10X80 (176lb)
These definatly taxed my system after doing squats.

LEGPRESS
10X200
10X280
10X320
10X350
10X360 (793lb) New PB

DB LUNGES
3X10X22.5

SEATED LEG CURL
10X50
10X60
10X70

SITUPS
4X20

CRUNCH & HOLD
4X10

CARDIO TREADMIL EASY WALK
3KM SPEED 6 30MIN

Upper chest and bi's still feeling abit tender
lower back as well, i should sleep well tonight.

[ElSpaceBandito]

strong squats, very nice work mate

[Oxxy]

strong squats, very nice work mate

Yea thanks mate , even though its getting up there in weight, i wasn't too impressed with myself, as last week i did the same weight for 10 reps its close though, I think its cause this week my sleeping times havnt been that good and i was probably still recoveing from the deadlifts earlier in the week,

Though i was quite impressed with the legpress i felt not real strong going into them after the regular deadlifts but as i did more reps i felt better
and made a personal best.

Lunges felt alitle easier, I want to get these happening, damn hard work though.

[Oxxy]

Friday 15th Dec

Shoulders/Calves

Hammer Pullups
3x6

Seated DB Shoulder Press
10x22.5
10x25
10x25
8x25 (55lb)

DB Laterals
3x10x12.5 (27lb)

Calf Raises
12x200
10x260
10x280
10x300
10x320 New Pb (705lb)

Seated BB Shoulder Press
10x30
10x35
10x35
10x35 (77lb)

DB Front Raises
3x10x12.5 (27lb)

Upright Rows
3x10x40 (88lb)

Crunch And Hold
4x10

Not up to my usual strength today it seams, finding the DB press tuff,
Only thing of note was the increase on the calves.wasnt realy focused today.

I think this week I can be happy about bringing more deadlifting into the program, though i think it taxed my system pretty hard.

Next week im going to try working out with another bloke.
ive done it before but its was plagued with problems and in the end it was not worth it for all the hassle it caused... meeting up on time etc etc.
see what happens.

[Oxxy]

Monday 18th Dec

EASY 20min Crosstrainer

CHEST/TRI'S

FREE BENCH PRESS
12X40
10X60
8X80
3X100 (220lb)
8X90 (198lb)

DB INCLINE PRESS
10X22.5
10X30
7X32.5 (71lb)

REV/TRI/PUSHOWN(ON DIPP MACHINE)
10X150
10X150
10X150 (330lb)

DB KICKBACKS
10X12.5
10X12.5
10X15
10X15 (33lb)

CHEST PRESS
10X120
10X120
8X120 (264lb)

3X20 BENCH CRUNCHES
3X10 SITUPS

[Oxxy]

Tuesday 19th Dec

You know with all this discussion about cardio at the moment, I am realy wondering if im doing things right, I havn't done any other cardio than the times mentioned, should i be ramping up my cardio, i havnt lost any more
weight for ages. I have had some gains in muscle and strength but not much change in bodyfat. Ive only got 3 months to go for my main goal. seams i still have a long way to go.


Cardio
Easy Mountain Biking 30Min

Back/Bi's

Wide Grip Chinups
BWX7
BWX7
BWX7
BWX5

Regular Deadlifts
8x80
8x100
8x120
8x120 (264lb)

V-Lat Pulldown
8x80
6x100
5x100 (220lb)

BB CURL
10X25
8X35
9X35 (77lb)

Hyperextensions
10X20
10X20
10X20 (44lb)

Seated DB Curl
6x17.5
6x20
6x20 (44lb)

3x10 Crunch & Hold With Medicine Ball
3 Planks

Quite happy about the deadlifts, whent well, eheh felt a vein on my forehead throbbing after 3rd set but last one i was fine.

[Oxxy]

Wed 20TH Dec

Im going away so Thurdays workout has been brought forward.

AM Cardio
Treadmil Walk
50min 5km

PM
Quads/Hams

Cardio Walk Easy15 Min

Leg Extensions
10x50
10x50 (110lb)

Free Squats
10x60
6x80
6x100
8x130
10x140 New Pb (308 lb)
8x140

Leg Press
10x200
9x280
10x340
8x360
8x360 (793lb)

DB Lunges
3X10X22.5 (49lb)

LegCurls
10x50
8x70
10x70 (154lb)


Whoohoo In the 6 plate club on squats :-)

[Oxxy]

Friday 22 Dec

Cardio
3Hr Walk

Shoulders

Machine Shoulder Press
10x36 (80lb)
8x68 (170lb)
10x90
10x90
10x90 (200lb)Stack

DB Laterals
3x10x12.5 (27.5lb)

DB Front Raises
3x10x12.5 (27.5lb)

Cable Upright Rows
10x72 (160lb)
8x72
8x72

Pullups
BWX4X6

Peckdeck
3x10x45 (100lb)

Spin Bike 10min

Crunch & Hold
3x20
3 Planks

[Oxxy]

Todays walk was great whent walking around kincumber in nsw and up the kincumber mountain, I havn't been bushwalking for ages. The cecaders were extreamly noisy deafening actualy, weather was good had a nice breeze,
sun was hot, so all up was real good.

Decided a 3hr walk wasn't enough lol

So I decided to find a gym while I am up here, friday is my shoulder day anyways so i headed off to the local gym.

I was happy with my workout, Topped the day off nicely:-)

[olympic]

Mate... your a lot stronger than you think!! 140 x 10 on free squats is very respectable! And the weight your using on your bench and deadlifts is nothing to sneeze at either. I don't have much on you in the strength department to be honest

[Oxxy]

Mate... your a lot stronger than you think!! 140 x 10 on free squats is very respectable! And the weight your using on your bench and deadlifts is nothing to sneeze at either. I don't have much on you in the strength department to be honest

Thanks dude

I think theres always room for improvement
Ive realy only just started doing deadlifts so i hope to get better on them.

yea i was quite pleased about that session doing free squats, though they were just to parralel.
Its funny i was aiming for atleast 6 as it was a new weight but ended up pushing myself to 10, eheh i think you dont realize how much weight there is until you look and see 6 plates on the bar. I had someone spotting me this time so i think that helped.

Bench is lagging abit for me but not realy a priorety.

[Oxxy]

Sunday 24th Dec

Cardio
Walk & Bush walk
3hr 20

Another nice walk up into the kincumber mountains walking on the fire trails though this time we walked the return on the road for about 6-7Km quite a decent pace.

[Oxxy]

Tuesday 26th Dec

Cardio
1/2 Walk

No Gym as traveling back today
and did no gym on monday as it was christmas day.

[Oxxy]

Todays friday and done no gym all week so far only exercise ive done was at start of week cardio. Whent to gym on thurs but got there too late and they were closed,well it is christmas.

[Oxxy]

Well yesterday afternoon i got gastro :-( 2 other ppl in the house got it as well, apparently there is a very contagous version going around i rekon i vomited about 10 times.. not good, feeling better today but got bit of a head cold. looking back over the last 2 weeks i havnt done alot of gym hope to get back into it when this sickness is overwith.

[ElSpaceBandito]

bl mate, wish you a speedy recovery and a happy new year

[Oxxy]

bl mate, wish you a speedy recovery and a happy new year

Thanks buddy, yea its getting abit frustrating. but lucky its only tempory.

All the best for your newyear hope it brings all that you desire. and then some. :-)

[Oxxy]

Wishing everybody a happy new year, hope it brings to you all that youdesire.

I will have a great year.

[ElSpaceBandito]

All the best for your newyear hope it brings all that you desire. and then some. :-)

thanks mate, wish you the same...all the best

[Oxxy]

Ok I have decided to Open Up another thread for my Journaling for 2007
the link is here

http://forum.bodybuilding.com/showthread.php?t=1007872

Thankyou for your comments

Please Join me in my new thread