Training Log

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    Marinos's Avatar
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    Training Log


    History:

    Began working out at age 15.
    Suffered a bad back injury in 2006 and was forced to hang up the towel.
    so far ive Lost over 3 and half inches on my arms,
    my bench stregnth decreased by 50 kilos and basically packed on an aditional 12 percent of body fat.

    Finally got the ok from my doc to hit the gym again, got back into the scene 16 weeks ago after 10 months of couch potatoe. Concentrated on basically cutting, and lost 19 kilos, probably the bigest cut ive ever done in my lfe. Last monday, the 27th of January 2007, i commenced my first bulking session post back injury. I have alot of catching up to do, and my goal is get back into the game and work up a body for the Australian summer of december 2007

    My stats/mesurements are as follows:

    19
    5'11
    78.1 kilos
    estimating @ 13-14 percent fat
    38 and a half inch chest at the nipples straight
    16 inch calfs at the largest point
    11 and 3 quarter inch forearms
    13.5 arms
    22 inch legs

    Bench is about 65 kilos
    Barbell curls at 35 kilos
    Squats at 70 kilos
    Deadlift.... haven't dont yet, dont know wanna try it till my lower back is back to normal



    First week of training:

    Currently doing S.A.I.S.S training,
    this means you pick 3 excersises for each body part.
    You perform each set to failure which consists of:

    -Fast twitch excerises: 6 reps of 3 sets, peformed very explosive and fast, with 1 second breaks in between reps and 3-5 rests between sets

    -Intermediate excerises: 10 reps of 2 sets, performed at a medium pace, with a short pause between reps and 2-3 rests between sets.

    -Auxillary excerises: 20 reps of 1 set, performed very slow with no pause between reps.

    I actually add i set to each of the 3 excerises, to a] burn more calories b] ensure the muscle is totally ripped. Though the 6 sets is proven to be adequate in stimulating some serious muscle growth.

    My training program so far is as follows:

    Week 2 of bulking 07' stats:

    Monday- Chest, Shoulders and traps

    Chest Trainin program A
    -Flat Flys: 6 reps of 4 sets @ 40 kilos
    -Decline Bench: 10 reps of 3 sets @ 55 kilos
    -Flat barbell bench press: 20 reps of 2 sets @ 12.5 kilos

    Shoulder training Program A
    -Dumbell shoulder press: 6 reps of 4 sets @ 35 kilos
    -Lateral raise: 10 reps of 3 sets @ 10 kilos
    -Barbell press: 20 reps of 2 sets @ 7.5 kilos

    Traps training program A:

    -Dumbell shrugs: 15 reps of 3 sets @ 45 kilos
    -Barbell shrugs: 8 reps of 3 sets @ 70 kilos

    Tuesday- Biceps and forearms

    Bicep training program A:

    -Barbell curl: 6 reps of 4 sets @ 35 kilos
    -Flexor incline [dumbells]: 10 reps of 3 sets @ 25 kilos
    -Concentration curls: 20 reps of 2 sets @ 5 kilos

    Forearms training program B:

    -Pull ins/Pull outs with barbell: 15 kilos of 3 sets for each
    -Pull ins/Pull outs with dumbell: 10 kilos of 3 sets for each

    Wednesday- Abs:

    Abdonimnal training program A:

    -Didn't get around to it yesturday, still need a routine.
    Any suggestions much appreciated, i definatly would like to catch up on my abs this weekend

    Thursday- Hams, quads and calfs

    -This is the only day of the week I go to the gym, I used 5 different machines for legs, and 2 machines for calfs. Reps were between 10-12. I'm on a beginer routine on my legs because I didn't take them seriously when i was body building during my mids teens.

    Friday- Back and triceps:

    -Standing EZ bar curls: 6 reps of 4 sets @ 35 kilos
    -Lying dumbell extension: 10 reps of 3 sets @ 20 kilos
    -Standing tricep kickbacks: 20 reps of 2 sets @ 2.5 kilos

    -Bent Over Barbell Row: 6 reps of 4 @ 45 kilos
    -One-Arm Dumbbell Row: 10 reps of 3 sets @ 20 kilos each arm
    -Lat pull down: 20 reps of 2 sets @ 35lbs

    My diet is as follows:

    Bulking Diet

    Breakfast- Total: 810 cal, 93 carbs, 70 protein
    1 large cup of Low fat cereal/oats with Skim milk
    1 Serving of Fruit
    1 whey protein shake *1 Green tea extract, *1 OMEGA 3

    *optional: 2 scoops of NO or Gakic [45-30 mins before W/O]

    Post Work out Meal- Total: 775 cal, 65 protein, 65 carbs
    1 glass of water with 5 grams of creatine [5 grams on off days]
    1 whey Protein Shake
    4 and a half weet bix or 1 large bowl of low fat cereal with skim milk
    1 small serving of fruit [half cup of berries/grapes] *1 OMEGA 3

    Lunch- Total: 635 cal, 70 protein, 74 carbs
    1 Burgan bread sandwich with salad plus either meat or tuna
    150gram cans of salmon
    Half cup of brown Rice
    3000mls of either Ribena lite, ocean spray lite, Taitian gold noni juice or v8 tetra pck veg juice *1 OMEGA 3

    Afternoon Tea- Total: 555 cal, 64 carbs, 34 protein
    1 tub of low fat yogurt
    1 piece of fruit
    1 burgeon bread Sandwich with Tuna or sliced meat
    1 glass of cordial or water *1 OMEGA 3

    Dinner- Total: 450 cal, 21 carbs, 75 protein
    220 gram raw serving of either beef, pork, lamb, veal, chicken, turkey, fish, no skin or fat
    1 Large bowl of vegetables
    1 weight watchers minestrone soup *1 OMEGA 3


    Evening Snack- Total: 395 cal, 56 protien, 41 carbs
    1 Slow digesting Casien Protein Shake
    1 serving of Fruit
    100 grams of Cottage cheese *1 OMEGA 3

    Total: 3615 Calories, 350 carbs, 370 protein
    Now, i have been having bad indigestion problems with this diet.
    I believe i may be lactose intolerant.
    So in the meantime, ive cut out of my protien shakes and replaced them with their protien equivilants of either tuna or salmon [temporarily] and have replaced my cereal milk with soy milk. Cottage cheese is been replaced by 5 eggs.

    I also droped the omega 3 and green tea, because its highly possible they are also adding to my upset stomach. I'm really wishing ill get to the bottom of my diet troubles soon, and will add just the 1 protien shake post workout for its digestive qualities as well as omega 3 for good fats. Everything else, i can live with.

    I'll be updating at least every week for the next 8 months during my first post injury bulking session.

    My goals are by that time:

    I will get the majority of previous gains back,
    and look just like i did at my peek at the end of 2005:



    Everyone has commented on how my operation has eaten away at my body,
    its time to use that as motivation and get back what i worked so hard to achieve.

    -Flat Bench back @ 120 kilos
    -17 inch arms
    -No more 1 percent of body fat acumilated in 6 weeks of bulking
    -Barbell curl @ 60 kilos

    Wish me luck.

  2. New Member
    Marinos's Avatar
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    Jan 2007
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    Got around to my tri's today,
    so ill be updating those stats.
    Was supposed to do my back but didn't have the time,
    ill be doing that tomorow.

    Still having bowel and digestion problems which are causing some bad cramps,
    i cut out lactose today and swtiched back to mono hydrate instead of CEE, will be trialing this for the weekend.
    Hopefully i'll find out whats triggering these gastrointestinal problems soon. Going to see the doc again on monday if im not fighting fit.
  3. New Member
    Marinos's Avatar
    Join Date
    Jan 2007
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    Rep Power
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    Lv. Percent
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    Week 3 updates:

    Chest Trainin program A
    -Flat Flys: 6 reps of 4 sets @ 45 kilos [5 kilo gained, total of 5]
    -Decline Bench: 10 reps of 3 sets @ 60 kilos [5 kilo gained for a total of 5]
    -Flat barbell bench press: 20 reps of 2 sets @ 12.5 kilos

    Shoulder training Program A
    -Dumbell shoulder press: 6 reps of 4 sets @ 40 kilos [5 kilo gain for a total of 5]
    -Lateral raise: 10 reps of 3 sets @ 10 kilos
    -Barbell press: 20 reps of 2 sets @ 10 kilos [2.5 kilo gain for a total of 2.5]

    Traps training program A:

    -Dumbell shrugs: 15 reps of 3 sets @ 50 kilos [5 kilo gain for a total of 5]
    -Barbell shrugs: 8 reps of 3 sets @ 70 kilos [same]


    Bicep training program A:

    -Barbell curl: 6 reps of 4 sets @ 40 kilos
    -Flexor incline [dumbells]: 10 reps of 3 sets @ 30 kilos
    -Concentration curls: 20 reps of 2 sets @ 5 kilos

    Forearms training program B:

    -Pull ins/Pull outs with barbell: 20 kilos of 3 sets for each
    -Pull ins/Pull outs with dumbell: 25 kilos of 3 sets for each
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