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Some_guy's Workout and Nutrition Log (Motivation Central)

some_guy

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Hey there Guys,

I've seen this done on another Forum and i thought it would be a good way to keep myself motivated.
In this thread I’ll be posting up my workout's, Personal best's on lifts, Motivational quotes and how my Nutrition is tracking.

Firstly
Im 22yrs old, i weigh 92kgs and i've been lifting weight on and off for 3yrs and a bit.

My current weights split is
Day 1 (Monday) - Legs
Day 2 (Tuesday) - Bicep's and Triceps
Day 3 (Wednesday) - Delts and Traps
Day 4 (Thursday) - Back
Day 5 (Friday) - Chest
Day 6 (saturday) - Abs and calves

My Compound Lift PB’s are
Deadlift – 130kg 1 rep (Goal = 180kg)
Bench – 90kg 2 reps (Goal = 120kg)
Squat – 100kg 2 reps (goal = 180kg)

Just last week (Tuesday) I started a new meal plan after watching this Video

[YOUTUBE]i1pjY1mDAa8[/YOUTUBE]

For those who didn’t watch it.
Kai talks about before worrying too much about the finer details of dieting you need to instill habits.
Like waking up early, or staying up later to prepare your daily meals. It is only once these actions have become part of your routine that you can then rely upon it as a tool. And use this tool efficiently to follow your more accurate meal plan strictly.

So I came up with this easy to prepare basic meal plan for me to start on.
Meal 1 (6:30am) – Gold standard Whey protein shake 2 scoops
Meal 2 (8:00am) – 1 cup of oats, 1 banana & 1 coffee
Meal 3 (10:00am) - 1 apple, 1 banana, 1 95g tin of salmon & 15 almonds
Meal 4 (12:00pm) – 4 Kangaroo sausages, half a large broccoli stalk and half a carrot
Meal 5 (2:00pm) – 250gm of lean beef mince, ½ cup of brown rice
Meal 6 (4:30pm) – 1 95g tin of salmon (1/2hr before gym to keep me full)
Meal 7 (6:30 – 7:00pm) – 250g Chicken breast, half a large broccoli stalk and half a carrot
Meal 8 (9:30 – 10:00pm) – 1.5 scoops of micellar casein protein shake.



Tonight is Delts and traps; I’ll post up my workout when I get home, or tomorrow.

Motivation for my routines has come from Reading Bodbuilidng forum articles, talking to mates in the gym and watching a lot of youtube workouts from IFBB pro’s.

Peace out,
Davo
 

some_guy

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Last nights workout was.

DB shoulder press
12 x 12.5kg
12 x 22.5kg
10 x 27.5kg
9 x 30.0kg
5 x 32.5kg
6 x 20kg

Smith machine upright rows x 5 sets
Seated Lateral raises x 5sets
Bent over seated laterals x 5 sets
One hand cable laterals x 3
Face pulls x 3
Shrugs x 3

In hindsight I would do more rear delts.

Sent from my GT-I9000 using Tapatalk 2
 
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HamaTime™

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Good work dude, keep tracking your progress and your goals. You're right with the dieting discipline, master the basic habits first before worrying about the details.

End of the day, reaching your maximum potential requires this to become a change in lifestyle, for every part of it from diet to committing to training daily needs to be ingrained in your mind and become part of your life priorities (basically what Kai is saying).

How are you going so far from a point of motivation and commitment to this? The real test comes when you realise that gains are slow and there comes a point where you just cbf cooking meals or training. Have you reached a similar point with this yet?
Just interested in what approach you deal with it.

I for one don't often get the cbf's, but when I do, I sit there and go over in my head why I'm doing it and tell myself I need to do this because it is necessary to acheive my end goal. Constant mind motivation that reminds me that only those who persevere through the tough times make it to the end. <- just how I deal with it.

Thoughts?
 

some_guy

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How are you going so far from a point of motivation and commitment to this?
I dont think i've hit a massive brick wall in terms of motivation yet as im only just into my second full week.

But on the weekend the Mrs told me how proud of me she was for sticking with what i'd decided for more than 1-2days.
The sincerity in her voice really hit home and gave me a massive boost to keep up alll the hard work.
That and i just want to prove to myself that i can stay dedicated to it and finally acheive my goal.

That and everytime i think ill give up or i dont want to train, bb forum or youtube usually helps me out.


Just how I deal with it.

Thoughts?
Yeah id say there is an element of that in the way i motivate myself too.

Once you get it into your head that after all this hard work you are going to reap massive rewards it boosts you to keep pushing.


Back and some light Biceps tonight.

Im aiming for 140kg deadlift. I'm also addding some Pull ups into the mix, i want that there lat width baby!

 

some_guy

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Boom! New PB 150kg x 1

Rest of the workout was as follows;
- BW wide grip pull ups x 5
- Wide grip pulldowns x 3
- Bent over row machine x 3
- Close grip seated row x 3

So pumped after getting that new PB that will keep me motivated easy till next week!!
 

some_guy

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Okay. Time to climb aboard the chest train!

Time to get in the gym and train that chest.

Focus is on Incline chest today as it is currently playing catchup.....

And to spice it up a little Arnold motivation

 

some_guy

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Shoulders yesterday.

Seated Military press x 5sets
Upright Row x 5 sets (dropset after)
Lateral rasies x 4 sets (dropset after)
Seated bent over laterals x 4 sets
single arm rear delt cable flys x 3sets
rear delt barbell rows x 4 sets
Dumbel shrugs x 5 sets
Haney shrugs x 4 sets.

Today will be Arms.
Its usually leg day but i kneed the peg on my mx bike over the weekend and full ROM is now un-acheivable, so ill rest my knees until sunday and hit legs up then.

Ill get up a motivational pick later this afternoon.

Oh, before i forget! Diet update!!!!

Im going strong. currently i haven't slipped up at all and im extremely proud of that.

Had my cheat meal saturday and im feeling pumped for another week of strict eating.

Also starting to see some results waist wise.....
 

king_rick

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Hey dude I'm on this forum Australian BodyBuilding Forum same user name, Pretty good forum and heaps of good advice.
Epicmanlet and O.N. are the guys to talk to if you need to know something. Keep up the good work mate 160kg DL nice!
 
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