So the boredom has hit me - I've decided to go back to the gym mainly for the amusement of beefing up bigger in a few weeks then the puny Indian guys who've been going all year - so here it goes....
Chicken + special mixed veg + egg
Cod + special mixed veg
Chicken + pasta
Sausage + pasta
Protein shake (Met - RX supreme whey | 19g protein per serving)
[will consider editions to this if anyone has any interesting tasty suggestions]
Will update as it happens. Usually my main target is my legs. First gymming session will be Sunday. Will do cardio on some of my rest days (xtrainer + warm up)
This programme will run from 19th April - early June
Weight at start: 76KG
Starting weight / personal best weight at eight repetitions (KG)
Triceps press down :50/50
Chest press: 30/35
Dumbells concentration curls: 10/10*
Leg press: 117/133
*I know...that's what a few months off does to you
Last edited by RyanT; 22-04-2009 at 22:24.
Any progressions on personal bests will be updated into the original post, weekly summarys of workouts in the week will be updated there too. I will only bother keeping a record of diet for the first week for a general idea of what/how much I eat; will be uploaded on saturaday.
As always any suggestions welcome. I didn't really do PE at school so if anyone notices any really weak muscle groups and how to improve that region please let me know. Also suggestions on what I can do to improve the strength of my middle back would be welcome. We have a horizontal leg press machine where the weight is transferred from your shoulders/arms down through your body to your legs. Whilst I could of gone further on my legs alone at 117kg I could feel the muscles in my back so this is a limiting factor I would like to eliminate as I don't want to end up in a wheel chair.
Legs extension 10 x 35kg
chest press 10 x 20kg
dumbells 5 x 10 kg x 2 sets
leg press 10 x 85kg
Triceps press down 7 x 45kg + 8 x 50kg
Concentration curl on weight machine 6x20kg
leg press 8 x 101kg + 8 x 117kg + 6 x 109
Inclined chest press 8 x 25kg x 2 sets + 6 x 30kg
chest press* 8 x 30kg
Row 6 x 60kg
Laterals 8 x 45kg + 6 x 50kg
*distinction since the non-inclined one is substantially easier
** workout was about 50 minutes from streaches to streaches
*** I've been honest with the figures (10kg dumbells !!) since I'd like to show the fatties that lurk around here some progression in a few weeks
Last edited by RyanT; 22-04-2009 at 22:16.