zerotohero2013 training journal
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Zero2hero2013
Posts: 458
Hey all, i have been training for 14 months with around 3 months break overall. i have decided i am on a quest for mass,
currently i am 6ft 2, approx 89kg and 12-13% bodyfat, waist 36'', i am aiming to get my weight to over 100kg and then cut back to a six pack for next summer. hoping i end up 95kg around 10% bodyfat or less.
currently i am 6ft 2, approx 89kg and 12-13% bodyfat, waist 36'', i am aiming to get my weight to over 100kg and then cut back to a six pack for next summer. hoping i end up 95kg around 10% bodyfat or less.
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Replies
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My exercise plan is as follows with heavier and lighter mixed exercsing, 2 days on 1 off 2 on 2 off, each sessions will have a primary muscle which i am going heavy for and then some lighter higher rep work.
this is my expected training routine
sets reps Weight Lb/Kg
Primary Shoulders/ Secondary Back
set1 set2 set3
Chin Ups 3 10 8 8
Over head press 5 5 50 kg
Bent over row 3 12 50 kg
1 Deadlift, x shrugs 5 5 100 kg
Deadlifts 1 5 60 kg
1 10 100 kg
Primary Legs/ Secondary Chest
Squats 1 5 60 kg
5 5 90 kg
Bench Press 1 12 40 kg
3 12 60 kg
incline bench press barbell 3 12 40 kg
Pectoral Flys dumbel 3 12 35 kg
Cardio/Rest Burn 600 calories
sets reps Weight Lb/Kg
Primary Shoulders/ Secondary Back
set1 set2 set3
Chin Ups 3 10 9 8
Over head press 3 10 40 kg
Bent over row 5 5 65 kg
1 Deadlift, x shrugs 3 10 70 kg
Deadlifts 1 5 100 kg
1 5 140 kg
Primary Legs/ Secondary Chest
Squats 1 10 60 kg
3 10 70 kg
Bench Press 1 5 60 kg
5 5 75 kg
incline bench press barbell 5 5 50 kg
Pectoral Flys dumbel 3 5 40 kg0 -
i am still fine tuning my diet but i am expecting to be 200-400 calories above maintenance daily. the maths for me is as follows:
BMr = 2450
calorie surplus: 200-400
exercise: 350 per weight training session, 600 on cardio day.
3000-3200 calories on gym days, 3400 on cardio day, 2650 on rest days.
just so everyone knows my job is completely sedentary so it why my calories are low.0 -
an average good days eating for me.
Milk - Skimmed Milk, 400 ml
Reflex - Whey Protein Shake,
Eggs - Scrambled (whole egg), 3 large
9 -12
Premium - Chicken Tikka and Iceberg Sandwich, 2 halves a sandwich
Banana (118g) - Fruit, 0.5 banana
12-3
John West - Tuna Chunks In Brine (Drained) 130g, 100 g
Low Fat Mayo - Light Mayo, 22.4 g
Tesco - Fresh Jacket Potato , 150 g
3-6
Reflex - Whey Protein Shake, 55.0 g
Milk - Semi Skimmed Milk, 400 ml
6-9
Veg All - Original Mixed Vegetables, 1/2 cup
Birds Eye Simply Range - Pink Salmon Fillets With Lemon & Herb Butter, 1 portion
Onken - Fat Free Vanilla Biopot Uk, 450 g
Rice - Boiled White Rice, 150 g
9+
Reflex - Whey Protein Shake, 55.0 g
Milk - Semi Skimmed Milk, 400 ml 18
Pg Tips - Tea, White, No Sugar, 6 cup
totals
Calories Carbs Fat Protein Sodium Mon Fat
Totals 2,967 314 76 304 2,049 14
Your Daily Goal 3,000 337 66 262 2,500 N/A
Remaining 33 23 -10 -42 451 N/A0 -
ate perfect yesterday! very happy with my start, ate 3190 calories whcih would leave me around 450 surplus. and the strange thing is my scales dropped around 2kg from yesterday to today :-) no idea why it droppped but eating more food and scales dropping im happy, hopefully it should level out now and i can have a base to start my bulk from. onwards and upwards!
legs and chest today! let smash it!0 -
Squats 1 5 60 kg
1 1 100 kg
1 1 110 kg
1 1 112.5 kg
2 1 115 kg
Bench Press 1 5 60 kg
1 5 70 kg
1 4 80 kg
1 1 90 kg
incline bench press Dumbell 1 10 45 kg
2 5 50 kg
2 5 55 kg
Pectoral Flys dumbel
cable crossovers 3 10 4 setting0 -
another good days of eating i think, ate around 400 calories over maintenance. only thing that is worrying me a little is the fact i seem to have dropped another 0.5kg making it 1kg drop from my dieting weight last friday to today, the only thing i can think of is that because i am now eating clean i am dropping off excess water and maybe due to the excessive milk/yogurt intake its cleaning my bowels out a bit, what do you think?
ready to smash the gym at 12 woohoo! back primary and shoulders secondary today!0 -
just realised my bmr is 1960, 2450 is maintenance due to my pathetic activity level....0
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17/05/2012
Primary Back/ Secondary Shoulders
set1 set2 set3 set4
Chin Ups 10 10 8 6
sets reps Weight Lb/Kg
Deadlifts 1 5 100 kg
1 5 120 kg
1 5 140 kg
1 1 170 kg
Failed attempt 175 kg
Over head press 1 12 30 kg
1 10 35 kg
1 8 40 kg
Bent over row single arm 3 5 65 kg
Face Pulls 4 10 7 setting
shoulder shrugs with dumbells, 3 10 80 kg0 -
18/05/2012 Primary Chest / Secondary Legs
Squats 1 5 60 kg
3 10 80 kg
Decline Bench press dumbells 1 5 45 kg
1 5 55 kg
2 5 60 kg
1 5 65 kg
Bench Press, dumbells 1 5 45 kg
4 5 60 kg
incline bench press dumbells 3 5 45 kg0