DangerMused's Journal

[DangerMused]

Hi all, new to the forums (M/26/UK)

I've decided to keep a journal of my traning and diet, which I've been fairly strict about and adhered to for around five months now.

My primary goal was to get in shape (at the start of September) by improving my diet, upping the cardo and a little weight work. Since managig to losing the puppy fat (I was never really overweight, per se) I've now concentrated on gaining some lean mass, since the end of last year, shifting my primary focus onto the weights.

I'm currently weighing in @ 145.5lbs / 5'10"

I've alread managed some good gains (particularly in my biceps & chest) and have now moved onto a four-day split routine. I'm currently coming to the end of my second week with this new routine.

The split currently looks something like this -

MON - Chest/Triceps
TUES - Legs
WEDS - Cardo/Rest
TURS- Shoulders/Lats
FRI- Back/Biceps

Weekends - Cardo / Rest

I'm now being too strict about the choice of weight just yet, but preferring to keep proper form instead. I usually like to keep my reps in 8-12 range.

I should note that I choose to workout from home, and use no type of machinery (favouring compound exercises over isolation types). I workout mostly with dumbbells, and an EZ Curl bar (for curls and skullcrushers, etc.. ) and of course a bench

I've also heard ppl say that they've noticed an increase in energy levels since moving from a full-body to a split, but that hasn't happened to me yet! Perhaps my body is in slight shock from the change of routine, which was pretty stagnant for the past couple of months. I'll keep logging my progress over the weeks to see if anything changes...

I have a feeling I'm not not getting enough calories throughout the day, and I still haven't managed to get a hang of eating 6-7 times a day, even accounting for protein shakes (I've always been a regular 3 meals a day type of guy )

I'd welcome any advice or feedback throughout my journal - all experiences are welcome!

Phew...long first post!

Kind regards - DM.

[Nicko]

ello welcome to the forums, I am feeling lazy right now so I will post more latter, what are you talking about puppy fat at 145 lbs when you are 5 10? and eating 3 meals along with 2 healthy snacks is good enough

anyhow you will find that there is loads you can learn on this forum from various people you should put a more detailed post of your work out if you would want some good ideas, like what exercises, how many sets, and things like that, by the way do you hit your forearms in your work out?

one last thing does that UK stand for United Kingdom? cause if it does we got a Brit and we are becomming more diversified! hooraayyy

[DangerMused]

Thanks for the welcome Niko.

Yeah, UK stands for United Kingdom and I'm born and raised in England.

I weigh in at 65kg (we use the metric system over here, which makes it awkward) which roughly translates at around 145 lbs. It makes me sound really skinny, whereas in fact I'm actually (now)quite broad and stocky-looking, at least my upper-body (still working on the legs ) I DO have a slight build though.

The puppy fat I was referring to was around my waist, which I've now managed to shift.

About my forearms - they definately could use some work. They look nice and toned, but my biceps are where all the mass is at. I could do with some advice as to what excercises would help, etc.

I'll try to post my workout routines after I've performed them.

[BIG EDDY]

Welcome "Danger"!!!
looks like a plan... Do what works for you.... I like the split working back and chest separate from arms
but you do what feels right to you! there are so many exercises and so little time....
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[BabyArnold]

Hey Canadian Guys! You are forgetting to say EH at the end of your sentences!
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I can do all things through Christ who strengthens me.

[BabyArnold]

Oh and Danger, since your from the UK, I expect to see "Right!" at the end of any sentences that pertain to you! I'm a huge Monty Python fan!
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I can do all things through Christ who strengthens me.

[Emma]

Welcome!!!
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Love many, trust few, do harm to none - Yau man

[DangerMused]

Righto, here goes!

Friday 23rd Februray 2007

Worked out a little later today than usual, and so far I seem to be able to perform better late afternoon / early evening. Not tried working out earlier in the day (it has crossed my mind).

So Friday was Back/Biceps day.

10 minute cardo to warm up and five mins of stretching.

Deadlifts:

2x12 reps (50% working weight)
2x10 reps (75 % working weight)
3x8 reps (proper weight)


Bent-Over Rows:

3x12 reps


Single-Arm Rows:

3x12 reps


Alternate Curls:

3x6 reps (could have pushed for 8, but I was hurting at this point, lol)


Hammer Curls:

3x6 reps
1x8 reps


What I ate

Breakfast-

Small bowl of Museli
Glass of Orange Juice
Banana


Snack-

pan-fried chicken breast wholemeal bap


Lunch-

tuna-maynonnaise bap
banana
tall glass of milk


Snack-

whey protein shake


Dinner -
chicken breast & leeks in dijion mustard sauce & brown rice
large orange


Snack-

whey protein shake




That's all for now, right!

[Nicko]

awesome we got Brit lingo now, what is a Bap? a sandwhich?

anyhow what are you training for, strength, size or definition? also how long have you been training for?

I find that I like training at about 8:00 PM I can't stand working out in the morning, although it is nice to get it out of the way some days.

[DangerMused]

Yeh, we call bread rolls baps over here, lol. Small-medium sized circular rolls, usually.

I've been working out since September, so thats roughly 5-6 months now.

I've started concentrating on gaining some mass, but I'd like to gain strength also, so i tend to shoot for 8-12 reps per set (I heard that was a sweet range for getting both bigger and stronger). Legs, i tend to work them harder - I've been lagging behind with those for a while up until recently!
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"Nudge, nudge, wink, wink. Know what I mean?"