Week 17 workout 2
Food
07:00 am - Scrambled eggs, 2 wholemeal slices, coffee/milk (no sugar)
10:00 am - nat. cottage cheese, handfull of cashews, apple, bananna, coffee
01:00 pm - Veg/Salad and tuna, blueberries
04:00 pm - Veg/Salad and Pilchards
05:00 pm ------------------------- 06:00 pm Workout
06:00 pm - Protein Shake and small bowl of sugary cereal
07:30 pm - Grilled Gammon Steak, 2 boiled eggs, veg
Water all day
Workout (Lower Body)
Sets - 3
Reps - 8
BB Squats - 87.6KG
Leg raises
BB Deadlifts - 90KG
Reverse Crunches
Raised Calf Raises - 80KG
Dave's workout
Moderators: Boss Man, cassiegose
RK19 Posted: 02 Feb 2009 19:53
hows this workout for you? are you seeing some good gains? im just curious as im thinking of starting one of chads workouts soon.
The workout is good and im seeing some gains (mainly squats and deads)
Its easy to follow as its already planned out, you just change the weight, sets/reps when ur ready. Im coming towards week 4 when i was gonna take measurements to see if any size gains(I took some prior to this routine) im not expectin much as i know it takes time.
The routines i have followed by CW so far
3 day per week full body workout (Hypertrophy)
Art of Waterbury
Big boy basics
what programs hae you been followin?
hows this workout for you? are you seeing some good gains? im just curious as im thinking of starting one of chads workouts soon.
The workout is good and im seeing some gains (mainly squats and deads)
Its easy to follow as its already planned out, you just change the weight, sets/reps when ur ready. Im coming towards week 4 when i was gonna take measurements to see if any size gains(I took some prior to this routine) im not expectin much as i know it takes time.
The routines i have followed by CW so far
3 day per week full body workout (Hypertrophy)
Art of Waterbury
Big boy basics
what programs hae you been followin?
ive been doing own routines since i started working out in september.
ive just been taking advice and reading up on things and been pretty much putting routines together myself!
ive made some quite good gains in strength and size. when i started at the end of sep i was struggling to bench 50kg for 1 rep(embarrassing i know!) now im benching 70kg for reps (slightly less embarrasing!)
the best gains have been in legs though as i had never done an exercise for legs in life. but now i love squats and deads!
ive been wanting to do some of waterburys stuff for a while but i want a clear run at it ( weeks are sometimes interupted as i need to go to college through work as a mechanic, and theres no gym there.)
ive just been taking advice and reading up on things and been pretty much putting routines together myself!
ive made some quite good gains in strength and size. when i started at the end of sep i was struggling to bench 50kg for 1 rep(embarrassing i know!) now im benching 70kg for reps (slightly less embarrasing!)
the best gains have been in legs though as i had never done an exercise for legs in life. but now i love squats and deads!
ive been wanting to do some of waterburys stuff for a while but i want a clear run at it ( weeks are sometimes interupted as i need to go to college through work as a mechanic, and theres no gym there.)
Its good to see gains tho, lets u kno ur headed in the right direction. Prior to findin this site, i never worked the legs either (apart from cardio) I used to write own programs mainly consisting of bicep curls, bench press, DB shrugs, military press(common mistake i thought it was all about the arms) and the odd squat
but with the proper guidance ive got from followin CW programs (and comin here) Ive learnt where most strength comes from, now its all about squattin/deadliftin/bench pressin, I dont even care for bicep curl no more
but with the proper guidance ive got from followin CW programs (and comin here) Ive learnt where most strength comes from, now its all about squattin/deadliftin/bench pressin, I dont even care for bicep curl no more
Week 17 workout 3
Food
07:00 am - 5 weetabix/milk/sugar, protein shake
10:00 am - 3 boiled eggs, coffee, apple bannana
01:00 pm - Veg/Salad with 140g of chicken, kiwi/pinnapple/grapes
04:00 pm - Veg/Salad with turkey ham
05:30 pm - 06:15 pm Cardio workout
07:00 pm - 2 Chicken brussels, spinach, carrotts, sweetcorn, broc, caul
Workout (Cardio)
Skip rope - 20 mins, more steady state than hiit today unfortunately, its gettin cold down the south and it was gettin to me. (just like sunday, damn it was a cold run that day at 8am)
Planks - 2 min 30 secs
Food
07:00 am - 5 weetabix/milk/sugar, protein shake
10:00 am - 3 boiled eggs, coffee, apple bannana
01:00 pm - Veg/Salad with 140g of chicken, kiwi/pinnapple/grapes
04:00 pm - Veg/Salad with turkey ham
05:30 pm - 06:15 pm Cardio workout
07:00 pm - 2 Chicken brussels, spinach, carrotts, sweetcorn, broc, caul
Workout (Cardio)
Skip rope - 20 mins, more steady state than hiit today unfortunately, its gettin cold down the south and it was gettin to me. (just like sunday, damn it was a cold run that day at 8am)
Planks - 2 min 30 secs
anyways hope the workouts go well!Week 17 Workout 4
Food
07:00 am - 5 weetabix/milk/sugar, 1/2 a protein shake
10:00 am - bannana, apple, nat. cottage cheese, handfull of cashews,
coffee (milk no sug)
01:00 pm - Veg/Salad and 2 slices of topside of beef, chicken. Melon chunks
04:00 pm - Veg/Salad and pilchards, coffee (milk no sug)
05:00 pm ---------------------- 06:00 pm Workout
06:00 pm - protein shake and small bowl of sugary cereal
07:30 pm - Home made chilli con carne (made with lean beef mince and nat ingreadients) with small amount of brown rice
Water all day
Workout (upper)
Sets - 3
Reps - 8
DB incline bench press - 2x25KG DB's
Incline chest supp rows - 2x25?KG DB's
BB bicep curl - 40KG
BB reverse curl - 32KG
Author Message
RK19 Posted: 04 Feb 2009 20:39 Post subject:
--------------------------------------------------------------------------------
yeah i know what you mean,all i used to do was chest and arms...nothing else. i laugh to myself now looking back at how naive i was,doing all this benching and bicep curls and wondering why i wasnt looking like ronnie coleman! anyways hope the workouts go well!
Yeh I over worked biceps, now i gotta catch up everywhere else.
Cheers tho mate, u too man
Food
07:00 am - 5 weetabix/milk/sugar, 1/2 a protein shake
10:00 am - bannana, apple, nat. cottage cheese, handfull of cashews,
coffee (milk no sug)
01:00 pm - Veg/Salad and 2 slices of topside of beef, chicken. Melon chunks
04:00 pm - Veg/Salad and pilchards, coffee (milk no sug)
05:00 pm ---------------------- 06:00 pm Workout
06:00 pm - protein shake and small bowl of sugary cereal
07:30 pm - Home made chilli con carne (made with lean beef mince and nat ingreadients) with small amount of brown rice
Water all day
Workout (upper)
Sets - 3
Reps - 8
DB incline bench press - 2x25KG DB's
Incline chest supp rows - 2x25?KG DB's
BB bicep curl - 40KG
BB reverse curl - 32KG
Author Message
RK19 Posted: 04 Feb 2009 20:39 Post subject:
--------------------------------------------------------------------------------
yeah i know what you mean,all i used to do was chest and arms...nothing else. i laugh to myself now looking back at how naive i was,doing all this benching and bicep curls and wondering why i wasnt looking like ronnie coleman! anyways hope the workouts go well!
Yeh I over worked biceps, now i gotta catch up everywhere else.
Cheers tho mate, u too man
Week 17 workout 5
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake
10:00 am - 3 boiled eggs, apple, bannana, coffee
01:00 pm - veg/salad with lean beef mince, melon chunks for after
04:00 pm - veg/salad tin of tuna
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - slice of wholemeal with nat. pnut butter, protein shake
07:30 pm - 2 salmon & veg
Workout (lower body)
Sets - 8
Reps - 3
Hack squats - 90KG
BB Lunges - 68KG
Lying leg raises - 3x10
Calf raises - 90KG
Weighed myself today, 14 st 3lbs, 4 weeks ago i was 14 st 5 so not sure whats goin on. I have noticed i am more 'defined' and am sure i have dropped body fat %. I have stuck to good nutrition, 2 cardio days and 4 weight days, with an early morning run on sundays (HIIT)
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake
10:00 am - 3 boiled eggs, apple, bannana, coffee
01:00 pm - veg/salad with lean beef mince, melon chunks for after
04:00 pm - veg/salad tin of tuna
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - slice of wholemeal with nat. pnut butter, protein shake
07:30 pm - 2 salmon & veg
Workout (lower body)
Sets - 8
Reps - 3
Hack squats - 90KG
BB Lunges - 68KG
Lying leg raises - 3x10
Calf raises - 90KG
Weighed myself today, 14 st 3lbs, 4 weeks ago i was 14 st 5 so not sure whats goin on. I have noticed i am more 'defined' and am sure i have dropped body fat %. I have stuck to good nutrition, 2 cardio days and 4 weight days, with an early morning run on sundays (HIIT)
Week 18 Workout 1
Food
08:00 am - 5 weetabix/milk/sugar, 1/2 a protein shake
09:00 am ----------------- 09:30am HIIT Running 20 mins (Its freezing down here at the moment, i think its effecting performance, i stretch and warm up etc. but only managed around 10-12 mins of hiit, sprinting, light jog, sprinting etc)
10:30 am - 1 slice of wholemeal, 3 boiled eggs, apple, coffee
12:30 pm - tin of pilchards, small amount of chicken, veg/salad. Pinnapple/grapes
02:30 pm - turkey-ham slices, tin of tuna, 2 rivita's
03:30 pm - Workout # Plank/plank variations
04:30 pm - 2 chicken fillets, veg, new potatoes, yorkshire pud's
When doing planks, is there a certain routine i should follow? so far i am just doin a standing plank, for as long as i can hold, and then doin side planks with 3 sets of 12 twists on each side
Food
08:00 am - 5 weetabix/milk/sugar, 1/2 a protein shake
09:00 am ----------------- 09:30am HIIT Running 20 mins (Its freezing down here at the moment, i think its effecting performance, i stretch and warm up etc. but only managed around 10-12 mins of hiit, sprinting, light jog, sprinting etc)
10:30 am - 1 slice of wholemeal, 3 boiled eggs, apple, coffee
12:30 pm - tin of pilchards, small amount of chicken, veg/salad. Pinnapple/grapes
02:30 pm - turkey-ham slices, tin of tuna, 2 rivita's
03:30 pm - Workout # Plank/plank variations
04:30 pm - 2 chicken fillets, veg, new potatoes, yorkshire pud's
When doing planks, is there a certain routine i should follow? so far i am just doin a standing plank, for as long as i can hold, and then doin side planks with 3 sets of 12 twists on each side
week 18 workout 2
Food
07:00 am - bowl of porridge oats, Raisins, seeds, sugar, 1/2 a protein shake
10:00 am - 3 boiled eggs, apple, bannana, coffee
01:00 pm - Veg/salad & tin of tuna, kiwi/pinnapple/grapes
04:00 pm - Veg/salad & tin of pilchards
05:00 pm------------------------------06:00 pm
06:00 pm - Protein shake, 2 weetabix/milk/sugar
07:30 pm - Spaghetti bolognaise (home made) small amount of spaghetti
may have another small protein/veg source later
Workout (Upper body)
Reps - 3
Sets - 8
BB Bench press - 65KG
Chest supported rows - 50KG
Standing DB Shoulder press - 2x22.5KG Db's
I was supposed to do pull ups today but bar is outside and it was pissin it down, I could have done something else but i wasnt sure what.
Swans I meant standard planks not standing planks lol bad, i searched you tube and found different variants, such as a standard plank then liftin one arm and the one leg then alternating and side planks using either a db or jus twistin under yourself, I will look up those suggested.
Ive been reading up on 'Bodybuilding's Next Frontier
The Waterbury High Frequency System
by Chad Waterbury' seems good, when looking up programs i gotta make sure that I can do all the exercises (with equipment)
i am planning on starting it next week or week after, Phase 3 includes AM and PM workouts, with current eating plan, Is it ok to do the AM workout after a big breakfast??
Food
07:00 am - bowl of porridge oats, Raisins, seeds, sugar, 1/2 a protein shake
10:00 am - 3 boiled eggs, apple, bannana, coffee
01:00 pm - Veg/salad & tin of tuna, kiwi/pinnapple/grapes
04:00 pm - Veg/salad & tin of pilchards
05:00 pm------------------------------06:00 pm
06:00 pm - Protein shake, 2 weetabix/milk/sugar
07:30 pm - Spaghetti bolognaise (home made) small amount of spaghetti
may have another small protein/veg source later
Workout (Upper body)
Reps - 3
Sets - 8
BB Bench press - 65KG
Chest supported rows - 50KG
Standing DB Shoulder press - 2x22.5KG Db's
I was supposed to do pull ups today but bar is outside and it was pissin it down, I could have done something else but i wasnt sure what.
Swans I meant standard planks not standing planks lol bad, i searched you tube and found different variants, such as a standard plank then liftin one arm and the one leg then alternating and side planks using either a db or jus twistin under yourself, I will look up those suggested.
Ive been reading up on 'Bodybuilding's Next Frontier
The Waterbury High Frequency System
by Chad Waterbury' seems good, when looking up programs i gotta make sure that I can do all the exercises (with equipment)
i am planning on starting it next week or week after, Phase 3 includes AM and PM workouts, with current eating plan, Is it ok to do the AM workout after a big breakfast??
Week 18 workout 3
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake, raisins
10:00 am - 3 boiled eggs, coffee, apple, bannana
01:00 pm - lean beef mince with veg/salad, blueberries
04:00 pm - tin of pilchards with veg/salad
05:00 pm ----------------------- 06:00 pm Workout
06:00 pm - Protein shake, 2 weetabix, milk, sugar
07:00 pm - 2 Salmon and veg
08:30 pm - turkey slices and veg
Workout
Sets: 3
Reps: 8
BB Squats - 90KG
Lying leg raises - 3x10
BB Deadlift - 100KG
Reverse crunches - 3x10
Standing calf raises - 80KG
I dunno i might b able to stomach it, id have to get up real early to eat and then leave some time b4 exercise. Its quite a demanding routine so ill hav to look into it, all it takes is focus and determination. Plus some of the phases look confusing, Ill read up some more and post questions in the relevent forums
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake, raisins
10:00 am - 3 boiled eggs, coffee, apple, bannana
01:00 pm - lean beef mince with veg/salad, blueberries
04:00 pm - tin of pilchards with veg/salad
05:00 pm ----------------------- 06:00 pm Workout
06:00 pm - Protein shake, 2 weetabix, milk, sugar
07:00 pm - 2 Salmon and veg
08:30 pm - turkey slices and veg
Workout
Sets: 3
Reps: 8
BB Squats - 90KG
Lying leg raises - 3x10
BB Deadlift - 100KG
Reverse crunches - 3x10
Standing calf raises - 80KG
I dunno i might b able to stomach it, id have to get up real early to eat and then leave some time b4 exercise. Its quite a demanding routine so ill hav to look into it, all it takes is focus and determination. Plus some of the phases look confusing, Ill read up some more and post questions in the relevent forums
Week 18 Workout 4
Food
07:00 am - 2 slices of wholemeal, 1 nat. pnut butter 1 honey, protein shake, coffee, raisins
10:00 am - 2 boiled eggs, apple, bannana, coffee
01:00 pm - Beef cuts, 1 boiled egg, salad & veg, watermelon, pinnapple, kiwi
04:00 pm - Tin of tuna and salad/veg
05:30 pm ----------------Cardio
07:00 pm - 3 chicken fillets, loadsa veg, small amount of nat. yoghurt for after
Snack later protein source and veg
Workout - Cardio
Exercise bike - 25 min total
7 miles completed
Yeh the workouts in that routine ar easy to follow, its mainly basic good straight foward compound ex., ill post questions on here once ive re-read it
Food
07:00 am - 2 slices of wholemeal, 1 nat. pnut butter 1 honey, protein shake, coffee, raisins
10:00 am - 2 boiled eggs, apple, bannana, coffee
01:00 pm - Beef cuts, 1 boiled egg, salad & veg, watermelon, pinnapple, kiwi
04:00 pm - Tin of tuna and salad/veg
05:30 pm ----------------Cardio
07:00 pm - 3 chicken fillets, loadsa veg, small amount of nat. yoghurt for after
Snack later protein source and veg
Workout - Cardio
Exercise bike - 25 min total
7 miles completed
Yeh the workouts in that routine ar easy to follow, its mainly basic good straight foward compound ex., ill post questions on here once ive re-read it