Legendboy's Workout Journal

[LegendBoy]

I am 18 years old... 163 pounds 5'11.... Which is 73kg 180cm

My Goals
-Get a sixpac
- Become bigger and musclier

MY WORKOUT


MONDAY

45mins Low Intensity Cardio

Chest/Triceps/Shoulders

-Skullcrushers
-Incline bench press
-Bench press
-Military Press



TUESDAY

5mins High Intensity Cardio and adding minutes. Also sauna and water walking.

WEDNESDAY

45min Low Intensity Cardio

Legs
-Hip Machine
-Hamstring curl
-Calve Raise
-Squats
-Abs

THURSDAY

CHILL DAY

FRIDAY

45min Low Intensity Cardio


Back/Biceps

-Curls
-Lateral Pulldown
-Rows
-Deadlift



SATURDAY

5mins High Intensity Cardio and adding minutes. Also sauna

SUNDAY

CHILL DAY

My diet includes the following constants which I have EVERY day

-can of tuna
-whey protein shake
- two apples
- 3+ litres of water
- A cup of green tea

Other foods are subject to change daily... though if yous told me things I should make constant I would eat them..

I am thinking of eating 3 or 4 boiled eggs for breakfast... With some wholemeal bread and deli style meats.

 

[LegendBoy]

10th November Session

Legs/Shoulders

Hamstring curl
2 Sets of 12 reps 75 pounds
1 Set of 10 reps 87.5

Calve Raise
3 Sets of 20... 4 of the wieght stacks out of the 8 or 10

Military Press
First time in my life I done this exercise
2 Sets of 12 reps of 88 pounds/40kg
1 Set of 8 reps of 88 pounds/40kg

Squats
2 Sets of 12 reps of 88 pounds/40kg
1 Set of 8 reps of 110 pounds/50kg

 

[EFFORT]

Hey congrats on starting out. I'm glad i caught u before u got too deep into this workout. I'd recommend you switch to this routine WBA wrote in another thread.


No need for weights on saturday. As for the cardio, i'd start out with 3 low intensity (walking on the treadmill) days for 45min first thing in the morning

then add 2 GPP Days(General Physical Preparedness, which is basically higher intensity cardio in the form of sled pulling, row machine, elliptical, farmers walk, wheelbarrow push, etc) For GPP work start at 5min then add 1-2min each week until your up to 20min sessions. So heres the final product

Monday
Squats 2 x 5, 1 x 15
Calves 2 x 10
Sumo Leg Press/Glute Ham Raise/SLDL/Hypers 2 x 8
Weighted Abs 2 x 10

Low Intensity morning cardio 45min


Tuesday

GPP (5min)

Wednesday
Bench Press 2 x 6
Incline Press or Dips 2 x 10
Shoulder Press 2 x 8
Skullcrushers 2 x 10

Low Intensity Morning Cardio 45min

Friday
Deadlifts 2 x 5
Rows 2 x 6
Pulldowns 2 x 10
Curls 2 x 10

Low intensity Morning Cardio 45min

Saturday (5min)

Sunday

Nothing



For your diet, your 163lbs so you should be getting 326g of protein, 250-300g of carbs and 120g of fat

You should take off on this

 

[Throttle]

The rest of WBA's commentary on the workout Effort just outlined:

http://www.sosuave.net/forum/showthread.php?t=110033

 

[LegendBoy]

I simply can not have two days off it would kill me. One day off max and that day I would go and play soccer at the park..

Thanks for the Effort in giving me that response (lameasss pun).

A few adjustsments I can't do 45mins I will be bored as hell. I need a cardio where I am actually running or sweating good. In 45mins on the treadmill I'l probably have the urge to beat the meat while on it.. So an alternative?????

3 days of weights I feel I can double up surely during the week on some muscle group.. Sometimes I feel like muscles are raring to go but If i dont work out then I am wasting valuable time..

5mins is that enough maybe 10min? I am not sure... 10mins of sprinting up stairs. With stoppages of course..

Also I can not live without my 2km run that i do 3 times a week.. I mean I am trying to lose fat and gain muscle..I feel like a fattt ****ka if I dont do cardio..

 

[Warboss Alex]

I simply can not have two days off it would kill me. One day off max and that day I would go and play soccer at the park..

Thanks for the Effort in giving me that response (lameasss pun).

A few adjustsments I can't do 45mins I will be bored as hell. I need a cardio where I am actually running or sweating good. In 45mins on the treadmill I'l probably have the urge to beat the meat while on it.. So an alternative?????

3 days of weights I feel I can double up surely during the week on some muscle group.. Sometimes I feel like muscles are raring to go but If i dont work out then I am wasting valuable time..

5mins is that enough maybe 10min? I am not sure... 10mins of sprinting up stairs. With stoppages of course..

Also I can not live without my 2km run that i do 3 times a week.. I mean I am trying to lose fat and gain muscle..I feel like a fattt ****ka if I dont do cardio..

With all due respect, your attitude needs re-adjusting if you're going to make serious gains here.

Cardio is boring? Suck it up, it's boring for everyone! Can't discipline yourself enough to rest two days over the weekend? Suck it up, rest up, do some cardio but DON'T go and play soccer and just increase your recovery time otherwise come Monday your body will be in no position to lift weights again.

I understand and appreciate your enthusiasm but listen to people who've been there before, and beat their body to a pulp training 4-5 days a week and getting nowhere because they 'thought' they could handle it. They couldn't and frankly neither can you, being as you are, young, and a relative beginner.

3 days a week is MORE than enough go for you especially at your stage of lifting. If anything your CNS is worse prepared during your beginning years o training. Less is more!

Sorry guy, but you're trying to gain muscle and lose fat which is a TIGHTROPE requiring dedication, consistency, precision and patience.. and you're saying 45 mins of cardio is BORING? Do what I do and listen to some music, or buy a stationary bike and pedal in front of the TV.

This stuff isn't easy. Otherwise everyone would be 230lbs with 8% bodyfat.

Do what EFFORT said.

 

[LegendBoy]

Okay... I will do what effort outlined. I seriously do not know how I can walk 45mins. Could i like walk around the mall for an hour.. Just joking.. I might just play with my dog in the back yard for 30mins which is constant walking and him fetching... I mean 15minssss more where does that come from??

Also worth noting my ultimate aim is not to be above 200 pounds... I am happy at a good 195 pounds which will happen in like many years..


Another question the exercises I listed in my first post i took directly from one of your threads WBA.. So keeping them wouldn't be bad surely...

On another note what other foods should be CONSTANTS in my diet. I just told my mum to buy me some eggs, how many in the monring should I eat?

 

[Warboss Alex]

Okay... I will do what effort outlined. I seriously do not know how I can walk 45mins. Could i like walk around the mall for an hour.. Just joking.. I might just play with my dog in the back yard for 30mins which is constant walking and him fetching... I mean 15minssss more where does that come from??

Also worth noting my ultimate aim is not to be above 200 pounds... I am happy at a good 195 pounds which will happen in like many years..


Another question the exercises I listed in my first post i took directly from one of your threads WBA.. So keeping them wouldn't be bad surely...

On another note what other foods should be CONSTANTS in my diet. I just told my mum to buy me some eggs, how many in the monring should I eat?

Constants should be red meat (lean as possible), eggs (whole), some carb source you like (oats, brown rice, wholewheat bread whatever), fish oil (10g a day), olive oil (1 tbsp a day), green vegetables (with every solid meal), whey (pre and post workout) and water (2 gallons daily). The rest is down to you but keep it as clean as possible if you're trying to drop some chub.

I would personally go with the routine EFFORT posted, there's not a whole lot of difference but the second one is a little better thought out. It took me a few tries to be able to write a 'general routine' as opposed to just what I was doing at the time.. the second routine is more comprehensive for a beginning lifter.

 

[LegendBoy]

On my 5mins high intensity days... I am going to add a sauna and water walking as in just walking around would that be okay??

 

[EFFORT]

To clarify on your 2 GPP days. To keep things simple i'd go on the elliptical for 5min and work at keeping your heart rate as high as u can for that time.

I think u might of missed about the duration. You want to slowly add time to this, like 1-2min each week to each session.

So week 1- 5min
week2 -6-7min
week3- 7-8min
week 4- 8-9min
etc until u hit 20min

Your ultimate goal is to work up to two, 20min GPP sessions (slowly)


Alex is right about changing the way you approach this. You want to get to 195lbs with a nice six pack and i've given u a guide to get there, its up to you to suck it up and do the work that it'll take to accomplish that goal. My advice is to change all your "i can't" statements to i can's

 

[LegendBoy]

I got a question I am not looking to turn into a massive guy either.. I just want to be cut up to a degree. While gaining a fair degree of muscle..

1. Is the plan I edited my first post on track to achieving that?
2. In 14 weeks will I see significant changes in my overall body shape?
3. Is this workout to conducive to getting close to a sixpac?
4. Also if a can of tuna has 18g of protein and 10g of fat.. I am suppose to have about a 100 gram of fat.. isn't the fat excessive I mean beside whey what is low in fat high in protein? However if my carbs are really low will the fat in tuna end up mattering?


Today I added up all my consumption and this is what I got
160 grams of protein
70 grams of fat
185 grams of carbs..

Like 50 grams of the carbs came from two apples.

Today I bought plenty of can fish like 16 of them salmon, sardines, tuna. Also bought lean veal for like 14 ****ing dollars and some other meats all extremely lean can't see any fat on them..

I am trying ****ing hard to down protein... I just cant seem to eat enough...

Maybe I shouldn't even eat cereal anymore.

 

[Warboss Alex]

I got a question I am not looking to turn into a massive guy either.. I just want to be cut up to a degree. While gaining a fair degree of muscle..

WHETHER YOU WANT 5LBS OR 105LBS OF MUSCLE TRAINING IS THE SAME

1. Is the plan I edited my first post on track to achieving that?
YOU MIGHT DO BETTER WITH WHAT EFFORT POSTED

2. In 14 weeks will I see significant changes in my overall body shape?
IF YOU WORK HARD ENOUGH

3. Is this workout to conducive to getting close to a sixpac?
THE CARDIO EFFORT OUTLINED FOR YOU WILL HELP YOU THERE

4. Also if a can of tuna has 18g of protein and 10g of fat.. I am suppose to have about a 100 gram of fat.. isn't the fat excessive I mean beside whey what is low in fat high in protein? However if my carbs are really low will the fat in tuna end up mattering?
DON'T BUY TUNA IN OIL, BUY IT IN WATER OR BRINE SO YOU CAN ADD FAT TO IT YOURSELF IF YOU NEED IT


Today I added up all my consumption and this is what I got
160 grams of protein
70 grams of fat
185 grams of carbs..
NOWHERE NEAR ENOUGH

Like 50 grams of the carbs came from two apples.

Today I bought plenty of can fish like 16 of them salmon, sardines, tuna. Also bought lean veal for like 14 ****ing dollars and some other meats all extremely lean can't see any fat on them..
BEEF IS CHEAPER THAN VEAL!

I am trying ****ing hard to down protein... I just cant seem to eat enough...
TRY EATING 550-600G A DAY LOL

Maybe I shouldn't even eat cereal anymore.
IF IT'S NOT WHOLEGRAIN, PROBABLY NOT

...

 

[LegendBoy]

Mmm only 4 or 5 different exercises per gym outing means I should be out of the gym in under 40mins. Also I adjusted the workout to what effort said just a few slight variations.

I wonder if I can even get to 280 grams of protein. Dang hard...

 

[Warboss Alex]

Mmm only 4 or 5 different exercises per gym outing means I should be out of the gym in under 40mins. Also I adjusted the workout to what effort said just a few slight variations.

I wonder if I can even get to 280 grams of protein. Dang hard...

build up to it.. take a protein drink between meals if you have to.

 

[EFFORT]

Mmm only 4 or 5 different exercises per gym outing means I should be out of the gym in under 40mins. Also I adjusted the workout to what effort said just a few slight variations.

I wonder if I can even get to 280 grams of protein. Dang hard...

lol man no need for variations its perfect the way it was outlined for you. WBA and myself aren't giving you the wrong advice, with the information you have your ahead of probably all your friends and there friends friends when it comes to building a better body.

326g of protein is what u need daily, if ur unable to hit that from eating food then use shakes.

Take 150 from shakes or eveen 200 if u have to just get 326g

 

[LegendBoy]

Reason i shoved squats on wednesday is because i just did them this friday so if i want to get cracking this week i cant do em again on monday.

 

[EFFORT]

Switch friday and monday

 

[Skilla_Staz]

I'm guessing you're going Wednesday this week, Monday next week, and then Monday from there on out?

 

[LegendBoy]

Well I don't think it shoudl matter either way.. Thanks for the responses guys..

I changed it up effort thanks..

Btw Salmon taste better then tuna.

 

[LegendBoy]

November 12th, was not a workout day food consumption was as follows. 1780 calories 235g protein, 83g fat,128g carbs. Thoughts.