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Author Topic: JF - 2017  (Read 3866 times)
JF
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Posts: 262


Believe


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« on: December 18, 2016, 03:59:09 PM »

A brand new journal for a brand new year.
I've had an injury hit 18 months which has resulted in inconsistent training, strength and muscle loss and considerable fat gain.
As of this morning I was 95.1kg and 19% body fat at 5'10" tall. (Aged 37, btw).

My training goals for 2017 are to simply train consistently and eat well. Ideally I'd like to achieve sub 10% body fat before the end of quarter 1 2017, which I think is achievable. (Just over 14 weeks).

I've dabbled in competitive powerlifting and sprinting over the years but I think the time is now right as I approach 40 to really focus on getting my physique and health in tip top condition and to put the competitive side of things on the back burner. I may take part in some competitions going forward but for fun rather than placings.

My Training split;
Sunday - Back & Biceps
Monday - Chest, Shoulders & Triceps
Tuesday - Legs
Wednesday - Back & Biceps
Thursday - Chest, Shoulders & Triceps
Friday - Legs
Saturday - OFF

Higher frequency than most would advise but I find it incredibly difficult to adhere to my diet on non training days. It's better for me to overtrain than overeat.

So today's session 1

Reverse Grip Pulldown
79kg x 12
79kg x 10
79kg x 8

Close Grip Pulldown
59kg x 12
59kg x 10
59kg x 8

Reverse Grip Row
40kg x 12
40kg x 10
40kg x 8

Narrow Grip Row
40kg x 12
40kg x 10
40kg x 8

Bent Over Reverse Flies
7.5kg x 12
7.5kg x 10
7.5kg x 8

Standing Dumbbell Curl
15kg x 12
15kg x 10
15kg x 8
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JF
****
Posts: 262


Believe


Email
« Reply #1 on: December 19, 2016, 03:28:34 PM »


Flat Dumbbell Bench
40kg x 10
40kg x 10
40kg x 10

Incline Dumbbell Bench
25kg x 7
25kg x 8
25kg x 8

Dips
BW x 6
BW x 6
BW x 6

Cable Crossover
Pos 6 x 10
Pos 6 x 10
Pos 6 x 10

Standing Dbell Shoulder Press
20kg x 10
20kg x 10
20kg x 5

Upright Row
25kg x 10
25kg x 10
25kg x 10

Lateral Raise
7.5kg x 10
7.5kg x 10
7.5kg x 10

Pressdowns
20kg x 10
25kg x 10
25kg x 10

Strict 1 minute rests between all sets.
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JF
****
Posts: 262


Believe


Email
« Reply #2 on: December 20, 2016, 10:11:19 PM »

Was supposed to train legs today but instead ate a lot of sweets and pizza. Possibly a PB.

Back tomorrow.
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JF
****
Posts: 262


Believe


Email
« Reply #3 on: December 21, 2016, 01:08:38 AM »

The diet... (attached)

2441 Kcal
209g Protein
296g Carb
46g Fat

Starting tomorrow with a planned cheat on Christmas Day and New Years Eve.
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JF
****
Posts: 262


Believe


Email
« Reply #4 on: December 21, 2016, 10:47:05 AM »

Weigh in 1
21st December - 9:30am

Weight: 95.5kg
Bodyfat: 18.0%
Lean Mass: 74.4
Bone Mass: 3.8kg
Hydration: 62%
Visceral Fat: 7.5
Physique Rating: 6
Metabolic Age: 26
BMR: 2296
BMI: 30.5

Supra iliac Caliper Read: 13mm
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JF
****
Posts: 262


Believe


Email
« Reply #5 on: December 21, 2016, 12:12:31 PM »

Reverse Grip Pulldown
77kg x 10
77kg x 10
77kg x 7

Close Grip Pulldown
64kg x 10
59kg x 10
59kg x 8

Reverse Grip Row
45kg x 12
45kg x 12
45kg x 10

Narrow Grip Row
45kg x 12
45kg x 10
45kg x 10

Machine Pullovers (seat 2, Arms 1 & 9)
55kg x 12
55kg x 12
55kg x 12

Bent Over Reverse Flies
7.5kg x 12
7.5kg x 12
7.5kg x 12

Standing Dumbbell Curl
15kg x 12
15kg x 10
15kg x 8

Logged
JF
****
Posts: 262


Believe


Email
« Reply #6 on: December 22, 2016, 01:54:40 PM »

Dbell Bench
40kg x 10
40kg x 10
40kg x 8

Inc Dbell Bench
25kg x 10
25kg x 9
25kg x 8

Dips
BW x 7
BW x 7
BW x 7

Cable Crossover
Pos 6 x 10
Pos 6 x 10
Pos 6 x 10

Standing Dbell Shoulder Press
20kg x 10
20kg x 10
20kg x 5

Upright Row
30kg x 10
30kg x 10
30kg x 10

Lateral Raise
7.5kg x 10
7.5kg x 10
7.5kg x 10

Pressdowns
25kg x 10
25kg x 10
25kg x 10
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