Beginner Training Log

Discussion in 'Member Journals & Pictures' started by Jade, Oct 25, 2019.

  1. Jade

    Jade Member

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    Literally sat here for 5 minutes working out what to title my log... Can't be the first person to do that, right??

    So I am relatively new the training lifestyle, having dabbled in the gym about 10 years ago but never anything structured.

    Now 31 and looking to start making positive physical changes.

    Goal is to..... You guessed it, lose fat and gain muscle.
    I am in my 3rd week of training now and have been keeping a book recording every workout. I am going to start putting them up here as well moving forward.

    Stats:
    Age: 31
    Weight: 85kg
    Height: 181cm
    BF%: 25%

    I'd love to stay above 80kg while bring my BF% into the mid-teens....

    I built my diet using MyFitnessPal
    Ave. daily calories 2,100
    Protein: 211g
    Carbs: 145g
    Fats: 78g

    I calculated my maintenance cals to be around 2,600 per day.

    Currently only supplementing with Whey.

    Training is just going to be a basic push/pull set up 4 days per week, but basically want to build on Squat, Bench and Deadlift while the other exercises will be ancillary.

    I'll training this afternoon so I'll pop the workout up this evening. Also thinking of putting the diet log on here as well??? I'm tracking it in MyFitnessPal, but maybe others would be interested in seeing it here?

    Anyway, wish me luck!
     
    MRSA, Tom and blindbodybuilder like this.
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Seems like a pretty solid plan to me mate, if you stick with it i'm sure you'll see results, consistency is the key.

    I reckon keeping a log is a good idea also, certainly helps me, i'll be following mate, all the best.
     
    Jade likes this.
  4. Jade

    Jade Member

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    Friday 25th November 2019
    5:30pm - 6:25pm

    Push
    Barbell Squat (3x5, 2-3min rest)

    5@80kg - RPE 7
    5@80kg - RPE 7
    5@80kg - RPE 7

    Barbell Bench Press (3x5, 2-3min rest)
    5@70kg - RPE 9
    5@70kg - RPE 9
    5@70kg - RPE 9.5

    Hammer Incline Press (2x8-10, 1-2min rest)
    10@40kg x 2

    Dumbbell Shoulder Press (3x8-10, 1-2min rest)
    10@20kg
    8@20kg
    7@20kg fail

    Skull Crusher (2x10-12, 1-2min rest)
    12@20kg x 2

    Standing Calf Raise (3x12-15, 1-2min rest)
    15@25kg x 3

    DIET

    6:15am
    3 x whole eggs
    20ml thickened cream
    2 slices wholemeal toast

    10:00am
    170g turkey mince
    50g basmati rice
    100g broccoli

    1:00pm
    150g chicken breast
    50g basmati rice
    100g broccoli

    4:00pm
    1.5 scoop WPI
    30g almonds

    7:00pm
    200g rump steak
    120g potato
    100g broccoli

    Cals: 2,152
    Protein: 226g
    Carbs: 157g
    Fats: 71g

    Good session. Gym virtually empty on Friday arvos. Only the second session I have been using RPE and still getting use to it... Bench was definitely tough, but squats are still pretty easy and could definitely bang out more reps at that weight.
    Hammer press and skull crushers only 2 sets at this stage to leave room to build volume.
    Diet was fine today. Weekdays are generally all to plan and weekends can go a bit astray... Another day in the bag.
     
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  5. Jade

    Jade Member

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    Saturday 26th October

    Rest day

    DIET

    7:00am
    3 x whole eggs
    20ml thickened cream
    2 slices wholemeal toast
    1 tsp olive oil
    sml latte

    10:00am
    170g beef mince
    50g basmati rice
    100g broccoli

    1:00pm
    150g chicken breast
    50g basmati rice
    100g broccoli

    4:00pm
    1.5 scoop WPI
    30g almonds

    7:00pm
    300g Greek style chicken
    100g broccoli

    Cals: 2,531
    Protein: 228g
    Carbs: 157g
    Fats: 115g


    Ate well all day. Clean as per the plan, but in hindsight overate at dinner... That chicken was just so damn tasty though... Unfortunately it had skin and all including a bit of thigh. Still good to be sticking to a routine for 4/5 meals each day. Looking very forward to tomorrows pulling session (no homo).
     
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  6. Jade

    Jade Member

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    How do I edit a post??? Just realised I stated the date as November in a log entry above......
     
  7. Tom

    Tom Well-Known Member

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    Hey mate, think they changed the settings a while ago and you can only edit a post up to a certain amount of time. It's weird and annoying I know haha.

    Following along on your journey intently!
     
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  8. Jade

    Jade Member

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    Oh damn... All good.
    Thanks for following. Happy to take feedback/advice.
    I'm hoping to upload some form checks for my squat/bench/deadlift too.
     
  9. Jade

    Jade Member

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    Big issue has arisen... Suspected dislocated/broken pinky after touch footy last night...
    squats should be okay, bench is a maybe, dead’s will be off until hand recovers.
     
  10. Tom

    Tom Well-Known Member

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    Damn that sucks man! I've never broken a finger before but I would think the pinky would be the best one of the lot to break in terms of lifting haha. I'm sure you'll be able to work around it best you can. Machines might be the go until it's feeling better!
     
  11. Jade

    Jade Member

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    Went and tested the waters last night. Can squat fine, I could modify my grip for bench and that was bearable. Deadlifts were no chance... Anyway, just going to keep turning up for now to keep the momentum rolling.

    Good news is there is no broken bones and soft tissues will heal over a couple of weeks. In a splint for now.
     
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