So it's been a long time since I've trained or done one of these but I need something to keep me on track. After some crazy turmoil the last couple of years I've had enough of this moping, depression and desperation so it's time to roll again. Joined a 24/7 gym near me as I like to train at stupid times. Have a few commercial cardio machines in the conservatory also for some stupid o'clock workouts. Only goal right now is to not look like a lard ass in Crete in August. Diet.......
Diet will currently fit like so. M1 3 Burgen Toast 5egg whites Melon Multi vit, glucosamine and omega's Train M2 Whey Dextrose/maltodextrin M3 80g pasta 150g lean mince 1 cup passatta Herbs and onions M4 150g chicken with franks hot sauce Broccoli Green beans M5 150g lean bacon or Turkey bacon 3 egg whites Grilled asparagus M6 Protein shake Teaspoon peanut butter Sleep!!!!!!!!
Training Monday - Back and biceps Tuesday - shoulder Wednesday - cardio only Thursday - see below Friday - legs Saturday - chest Sunday - cardio only Wednesday I start work at 0400 and don't really have more than about a 2 hour break until Thursday at 2200 so its as always a big obstacle but compared to the old days it's a small one to over come
Not to look like a lard arse in Crete in August is the only goal you'll need bud, all the best with it.
Glad were back online after typing all the above haha nice one IB!! Thanks for the comments gents. Diet is spot on and cardio is all that is being done this week as I need to a) get a little fitter and b) get used to the diet changes. First session in the gym will be Saturday at 0400. Bloody can't wait but need to take it slow as the last time I came back I got back to decent lifting faster that my body could handle it and ended up with a bad injury that kept me out for the last 20 months!! Slow and steady needs to be repeated very much!
Diet has been spot on but I remembered I hate chicken so I have swapped this up for squid, scallops or other lean more interesting protein sources. Cardio is fun and I'm catching up on research and tv on the iPad as I go which makes it fly by! First session in the gym was done today and I took it easy. Bent over DB row. 30kg x 12, 38 x 12, 45 x 10, 50 x 10 Deadlift 100 x 10, 140, x 8, 180 x 6 Reverse pec dec 3 sets E-z preacher curl, 30kg x 12, 40kg x 10, 40kg x 10 (super slow negative) Short sweet and simple for now!!
I'd eat dogshit before I'd eat a chicken breast, but if the chicken is ground (mince) or diced, it's fine. One of my staples is 400g Diced Chicken or 400g Diced Turkey, 150g Brussel Sprouts, 15g Sesame Oil, plus Soy as needed.
Sprouts are the king of foods when it comes to filling me up and keeping me urrm regular. I grate them up though and fry them off and there quite edible, like the soy and sesame idea!
Thanks Holly. Hopefully if I can get half the determination that your journal shows then are get the results I am after :wink:
24/7 gyms are kinda cack really so I am splitting my training between there, home and Blitz in Ruislip/South Harrow. Blitz is a real old school old equipment gym which just has that feeling about it! Training Shoulders and triceps there in a couple of hours and can't bloody wait as it's by far my most enjoyable workout.
In agony after training and it's bloody awesome hahaha!!!! Standing lat raises 10kg x 20, 15 x 12, 20 x 10, 20 x 10. Seated shoulder press machine 60kg x 10 x 3 DB Front raises with inner twist 20kg x 10 x 2 Face pulls 2 sets 55 x 12 Rope push down 3 sets 50 x 10 Straight bar push down 45 x12, 55 x10 Not sure what the machine weights at the end are actually in so the number is purely for my record. Everything is full of blood now and in serious pain but I made sure to pull back on volume, weight and kept reps high but it's not easy. Just need to take it slowly and not risk an injury till my bodies ready for the heavy stuff!
Its really frustrating having to ease back into things isnt it but has to be done, looks like a good lil sesh there