Dave's workout

RK19 · Post by **RK19** » Wed Apr 29, 2009 2:57 pm

just a quick question i seen in another post that you were struggling to add more weight to your lifts,how much are you adding each workout?

Bigboi118 · Post by **Bigboi118** » Thu Apr 30, 2009 1:32 pm

Week 29 workout 4

Food

08:00 am - vegetable and beef omelette, green apple, tea

11:00 am - Nat. cottage cheese, Handfull of cashews, banana, coffee

01:00 pm - Tin of tuna with veg/salad, handfull of nuts, yoghurt

04:00 pm - Tin of pilchards with veg/salad, 1 wholemeal pitta

06:00 pm - Cider sausage and mash (real shit i know, went round ol dears n had a family meal, propa nice tho)

09:00 pm - Turkey slices with veg

Workout

25 mins skip rope

Lying leg raises

RK19 yeh i wrote a topic in the strength forum, i try to add on 5KG to main lifts Bench/squat etc each week, but i wasnt hittin the full reps in the sets, like say i should do 6reps i only could do 3-4, but im going to stick with it untill i can hit the full 4x6, the only problem with this is if i get in trouble i have no spotter so have to be carefull when adding weight, a couple of times ive had to get outta trouble.

I woz under the impression that, for example, with bench pressin, if i kept doin a certain weight, in the following weeks that weight will become easier, then i add on weight, but from what i learnt in the other topic, your body gets weaker as it gets used to that weight.

its messed up. I wanna get stronger

RK19 · Post by **RK19** » Thu Apr 30, 2009 2:39 pm

is 5kg the smallest you can add? if not try adding the smallest possible amount of weight each week, proggressive overload is the key. 5 kg seems quite a lot to add each week, i only add 2.5kg each week and it seems to help as i can always lift it with no problems.

Bigboi118 · Post by **Bigboi118** » Thu Apr 30, 2009 3:18 pm

Yeh i got 5KG, 2.5KG or even 2KG or 1KG weight i can add, guess i should just try to move up the weight in smaller amounts.

swanso5 · Post by **swanso5** » Fri May 01, 2009 12:09 am

sometimes i only move up 1kg but it's an increase

www.uponlinetraining.com

Bigboi118 · Post by **Bigboi118** » Fri May 01, 2009 1:25 pm

Week 29 workout 5

Food

08:00 am - 3 weetabix, protein shake, green apple

10:30 am - 3 egg whites, banana, handfull of cashews

01:00 pm - Chicken with veg/salad, 1/2 an avacado, 2 wheatgerm slices bread

04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 slice wholmeal
bread

06:30 pm - Protein shake mixed with honey

07:00 pm - lean mince beef (chilli) with veg base

09:00 pm - Turkey slices

Workout

Chinups (10x3)

A1 Decline bench press (4x6) - 62KG
A2 Hammer curls (4x6) - 2x15KG

Skull crushers (4x6) - 37KG
DB side raises (4x6) - 2x5KG

BB Lunges (4x6) - 52KG

Calf raises (4x6) - 90KG

Bigboi118 · Post by **Bigboi118** » Mon May 04, 2009 2:35 pm

Week 30 workout 1

Food

09:00 am - 3 weetabix with honey, protein shake, green apple

11:30 am - 3 boiled eggs, handfull of cashews, banana, 2 beef slices, coffee

01:30 pm - Chicken breast with salad/veg, 1/2 an avacado, kiwi/grapes/pinnapple, 1 slice of wholemeal with peanut butter

04:30 pm - Prawns with nat. cottage cheese with veg/salad, 1/2 an avacado, 2 slices of wheatgerm bread

06:30 pm - Protein shake mixed with honey and crushed oats

07:30 pm - 2 rib eye steaks with veg, small amount of yoghurt after

09:30 pm - Turkey slices with veg

Workout

Squats - (10x3) 86KG

A1 Dips (4x6)
A2 Bent over rows (4x6) - 35KG

B1 Skull crushers (4x6) - 38KG
B2 Bicep curl (4x6) - 37KG

Lying leg raises (3x20)
Push-ups (3x20)

Yes i know, shouldnt have done those push-ups

Bigboi118 · Post by **Bigboi118** » Tue May 05, 2009 2:08 pm

Week 30 workout 2

Food

08:00 am - veg & beef omelette, green apple, 1 slice of wheatgerm with nat peanut butter

10:30 am - natural cottage cheese, handfull of cashews, banana, coffee

01:00 pm - Chicken with veg/salad, 1/2 an avacado, natural yoghurt and handfull of blueberries

04:00 pm - Turkey/beef slices with veg/salad, 1/2 an avacado, nat. cottage cheese, 1 slice of wholemeal

07:30 pm - 2 wild red salmon with veg, spoonfull of nat. peanut butter

09:00 pm - turkey slices with veg

workout

25 mins exercise bike, varying intensity, done about 7 miles or so, was gonna do HIIT sprinting but the track was not usable today.

Standard plank 4mins 10secs
Plank variations
Reverse crunches 3x15

Bigboi118 · Post by **Bigboi118** » Wed May 06, 2009 1:44 pm

Week 30 workout 3

Food

08:00 am - 3 weetabix, green apple, 1/2 a protein shake

10:30 am - 3 egg whites, banana, handfull of cashews, coffee

01:00 pm - Chicken/turkey slices with veg/salad, 1/2 an avacado, 1 wheatgerm slice, green grapes/blueberries

04:00 pm - Tin of tuna with veg/salad, 1/2 an avacado, 1 slice of wholemeal

06:00 pm - Protein shake mixed with honey

07:15 pm - Lean mince beef (chilli) with veg base

09:00 pm - beef slices with veg

Workout

BB Bench press (10x3) - 70KG

Romanian deadlift (4x6) - 90KG

Military press (4x6) - 50KG

A1 Calf raises (4x6) - 100KG
A2 Bicep curl (4x6) - 30KG

Seated French press (4x6) - 32KG

Isolation exercise - Rear deltoid raises - (3x10) - 10KG

Bigboi118 · Post by **Bigboi118** » Thu May 07, 2009 2:12 pm

Week 30 workout 4

Food

08:00 am - Scrambled eggs, with 2 slices of wheatgerm with nat. peanut butter, green apple, coffee

10:30 am - Handfull of cashews, natural cottage cheese, banana, coffee

01:00 pm - Chicken with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple, black cherry yoghurt

04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, 1 wholemeal pitta

06:30 pm - Turkey slices

07:30 pm - 2 Red salmon with veg, small yoghurt

09:30 pm - 1 hard boiled egg, beef slices

Workout

HIIT Skip rope, 1 min light, 30 secs intense, didnt count how many times i did this, between 10-20

Plank/side plank/2 point box

Lying leg raises 3x20

Side bends 3x10 (2x7KG DB's)

Bigboi118 · Post by **Bigboi118** » Fri May 08, 2009 1:36 pm

Week 30 workout 5

Food

08:00 am - 3 weetabix, green apple, protein shake

10:30 am - handfull of cashews, banana, coffee, 3 egg whites

01:00 pm - Chicken with veg/salad, 1/2 an avacado, sunflower seeds, watermelon slices

04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 wholemeal slice

06:30 pm - Protein shake, 1 wheatgerm slice with peanut butter

07:00 pm - Lean mince beef (chilli) with veg

09:00 pm - Turkey slices

Workout

Chinups (10x3)

A1 Decline bench press (4x6) - 65KG
A2 Rear delt raises (4x8) - 2x7KG Db's

B1 Calf raises (4x6) - 90KG
B2 BB rows (4x6) - 36KG

BB Lunges (4x6) - 60KG

Bigboi118 · Post by **Bigboi118** » Mon May 11, 2009 2:35 pm

Week 31 workout 1

Food

08:00 am - 2 slices of wholemeal with peanut butter, green apple, tea, 1/2 a protein shake

10:30 am - 3 boiled eggs, banana, handfull of cashews, coffee

01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, nat. cottage cheese, kiwi/grapes/pinnapple

04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, nat. cottage cheese

06:30 pm - Protein shake mixed with honey

07:30 pm - Chilli con carne made with lean mince beef with veg

09:30 pm - Beef slices with veg

Workout

Squats 10x3 - 87KG

A1 Dumbbell Incline bench press 4x8 - 50KG (2x22.5KG)
A2 Bent over BB rows 4x8 - 35KG

B1 Skull crushers 4x6 - 37KG
B2 BB Shrugs 4x8 - 90KG

Lying leg raises 3x20

food was alot better today, not hungry during workout and i didnt even eat starchy carbs at 4:00pm (like i normally do)

Bigboi118 · Post by **Bigboi118** » Wed May 13, 2009 4:21 pm

Week 31 workout 2

food

08:00 am - 2 slices of wholemeal with peanut butter, 1/2 a protein shake, green apple, tea

10:30 am - Tin of pilchards, banana, handfull of cashews, coffee

01:00 pm - Chicken breast/ turkey slices with veg/salad, 1/2 an avacado, 100g low fat cottage cheese, pinapple/kiwi/grapes

04:00 pm - Tin of pilchards with 2 egg white, 1 whole egg with veg/salad, 1/2 an avacado, nat. cottage cheese

06:30 pm - Protein shake, slice of wheatgerm with peanut butter

07:30 pm - 2 steaks with veg

10:00 pm - Beef slices with broc/caul

Workout

Bench press (5x6) - 62KG

Deadlift (4x6) - 93KG

Military press (4x6) - 45KG

A1 Calf raises (4x10) - 90KG
A2 Bicep curl (4x8) - 2x15KG DB's

French presses (4x6) - 32KG

Rear deltoid raises (3x8) - 2x5KG DB's

Bigboi118 · Post by **Bigboi118** » Thu May 14, 2009 1:14 pm

Week 31 workout 3

Food

08:00 am - 3 weetabix, 2 eggs scrambled, green apple, tea

10:30 am - 3 egg whites, handfull of cashews, banana, coffee

01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, 100G of nat. corttage cheese, bluberries

04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, nat. cottage cheese, blueberries

06:30 pm - 2 red salmon, sweet potato with veg

09:00 pm - Nat. cottage cheese

Workout

HIIT Skip rope

Ab work

Bigboi118 · Post by **Bigboi118** » Fri May 15, 2009 1:21 pm

Week 31 workout 4

Food

08:00 am - 2 slices of wholemeal with peanut butter, 1 slice of wheatgerm, 1/2 a protein shake, green apple

10:30 am - 3 egg whites, 40g of cashews, banana, coffee

01:00 pm - Chicken slices with veg/salad, 1/2 an avacado, 100G cottage cheese, watermelon

04:00 pm - Sunflower Tuna with veg salad, 1/2 an avacado, 100G cottage cheese

06:00 pm - Protein shake, slice of wholemeal with peanut butter

07:00 pm - Chilli con carne with veg

Workout

Chinups - 5x5

A1 Decline Bench (4x6) - 62KG
A2 Hammer curls (4x6) - 2x13KG

Lunges (4x6) - 62KG

Gave up halfway through today, was out of energy, need to add another meal to the above ive recently worked out im only getting 2500 cals from the above.