My Journal

[Man Of Steel]

The First Step To Getting More Serious About My Training Is To Set Up This Journal - That Way My Progress Will Be Recorded And I Will Have Something To Keep Me Motivated - Also You Lot Can Give Me Some Lovely Feedback

Anyway - Here's The Plan - I Started My Plan On Monday 20th April 2009.
I Plan To Bulk Until End Of October Then Depending On Size - May Extend Bulk Until January Or Cut.

Diet

Breakfast - 4 Eggs + 2 Slices Of Toast + Large Glass Of Fresh Juice + Cup Of Oats With Semi Skimmed Milk+ Tsp Honey

Mid Morning - Homemade Protein Flapjack + Some Oatcakes With Soft Cheese

Lunch - 120g Pasta or Similar + 140g Chicken or Similar + Yogurt + Fruit 'n' Nuts

Mid Afternoon - Weight Gainer Shake + Fruit 'n' Nuts + Plain Oatcakes

Pre Gym - Sandwich = 4 Slices Bread + 130g Chicken or Similar

Post Gym - Weight Gainer Shake + Fruit

45 Mins PWO - 125g Lean Meat/Fish + Veggies

Pre Bed - Tin Of Tuna With Oatcakes


Training

I Am Staying Away From Machines As Much As Possible ...

Monday - Chest
Flat BB Bench Press
Incline DB Flyes
Gironda Dips
Jump Push Up
Decline BB Bench Press

Tuesday - Rest

Wednesday - Back / Abs
Deadlifts
Bent Over BB Row's
Pull Ups
One-Arm DB Row's
BB Rollouts
Hanging Knee Raises

Thursday - Legs
Squats
Lunges
Single Leg Calf Raise
Leg Extension

Friday - Shoulders / Abs
DB Shoulder Press
DB Shrugs
Military Press
Dips
BB Rollouts
Hanging Knee Raises

Saturday - Arms
EZ Bar Curls
Close Grip Bench Press
Skull Crushers
DB Hammer Curls
Preacher Curls
DB Tricep Extension

Sunday - Rest


Supplements

• Weight Gain
• Creatine Monohydrate
• Glucosamine Sulphate
• Tribulus Pro
• Multi Vits
• Omega - 3 Fish Oils

Pre Plan Picture