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thought I would do a progress journal also.
Height 180cm
Weight 11stone
27/11/2009
7:30am - Protein Shake and Weetabix
Gym at 12:00- Shoulder and Abs
12:30 pm Chicken and Egg Sandwhich
2:30 pm Protein Shake (going to have)
5pm - cod mash and veg
8pm - 5 scrambled eggs and toast.
11pm - Fish finger butty
You'll have used a few calories trying to get into that milk carton that i've just opened for you :p
Is the goal to put weight on ?
yep put weight and build muscle.. i got gym 4 times a week also
Ahhh right thought you was just being greedy.
28/11/2009
7:00am protein shake, weetabix
9:00am apple and peanut butter sandwich
12:00pm beef sandwich
14:00pm Protein drink
19:00pm chicken kiev. rice and veg.
22:00pm weetabix
29\11\2009
Fell off the band wagon a bit
9:00am Cardio at gym
11:00am protein drink
14:00pm scrambled eeg and 2 brown toast
19:00 chicken tikka masala, pilau rice and garlic nan,
going to weigh myself next monday
Starting this again for records of my own.
Monday - BACK
.
Warm up
2x10 body weight.
1x row 30kgs
Main work out
Pull ups wide grip
1x10 body weight
1x10 body weight plus 10kgs
1x8 body weight plus 20kgs
1x6 body weight plus 30kgs
1x2 body weight plus 40kgs + 2 negative reps
Close grip rows + shrugs (2 second pause to squeeze)
2x10 30kgs
1x10 45lbs (shrugs)
1x10 50kgs
1x10 45lbs (shrugs)
1x6 70kgs
1x10 45lbs (shrugs)
Face pulls
2x30lbs (squeezing)
2x50lbs (squeezing)