DannyCap's Training Journal

Hi

I am going to start posting my training log as to track my progrees

Like I have said before I have been away from the Gym for about a year and I am reallly looking to loose some unwanted fat that i gained during my lazy time away. The aim is to cut my waist from 34" to 32" by Mid June. Then I can start bulking My current split looks like this

Day1- Pull (Back,Biceps,Legs)
Day2- Cardio
Day3- Push(Chest,Triceps,Shoulders,)
Day4-Cardio
Day5-Pull
Day6-Cardio + Abs
Day7-Rest

I will be aiming to work within the rep range of 12-15 3 sets. However I do enjoy pyramid training so with compound exercises I will usullay use the following reps 15,10,8 and then maybe an extra set 6 reps. I try to keep to a minute or less inbetween sets and try to keep the motion 2 seconds concentric and 4 secsonds ecentric.

The exercises I am currently using are

Chest- Chest Press, Assisted Dips,Fly Machine
Triceps- Pushdown Machine,Dumbell Tricep Extensions
Shoulders- Arnold Press or Machine Sholder Press, Lateral Raise
Back- Assisted Pullups,Barbell Rows, Lat Pulldowns
Biceps- Barbell Curls, Hammer Curls
Legs- Leg Press,Leg Extension

I will post up my diet as soon as I get it straightned out. And I will hopefully post my training daily (apart from Sundays)

Any advice greatly appreciated

Today I was planning to work back,biceps and legs. However I overslept a bit didnt have time for any solid breakfast therefore I decied against hitting the weights.

Cardio- Cross Trainer
Time-40 Minutes

(I didnt write down the rest i.e Time, Distance,Calories. But will do for future posts.)

Hi Dannycap - im glad you have posted your training journal up for all to share. Im looking forward to seeing your progress so keep us updated. Taz and I will help out wherever possible - can you tell us your stats and full training history to date?

Your programme looks good, how did you come to follow this split?

Good work matey

Good post Danny! It'll be interesting to see how your training develops.

Tuesday 22nd April

Today I trained Back & Biceps. After this mornings training I have decided to not pair legs with back and train them on day 6 to give them the attention they deserve!

Day1- Pull (Back,Biceps,)
Day2- Cardio
Day3- Push(Chest,Triceps,Shoulders,)
Day4-Cardio
Day5-Pull
Day6-Abs+Legs
Day7-Rest

Taz- I have "borrowed" the layout you have used in your training log thought it kept everything neat and concise hope you dont mind.

Okay then todays training was as follows

10 Mins Warm-Up Cross Trainer

Seated Row Machine
30KG-15
40KG-10
40KG-10

Barbell Rows
15KG x 20
20KG x 12
20KG x 15

Hammer Curls
8KG x 10
8KG x 10

Lat Pull Down
30KG x 12
40 KG x 10
40 KG x 10

Assisted Chin Ups (Was tiring at this point so I broke the reps down)
26 KG x 5
26 KG x 5
26 KG x 5
26 KG x 5
26 KG x 5

Garthy-I will post stats ASAP I will have to step on a weighing scale first

As for training histroy I have been weight training on/off for 2 years. First started from April 06-July 07 then stopped. Started weight training again August 07-Novemeber 07 . Recently I started training again at the begining of April 08 and this time I wont stop.

Looks good mate - how is the training progressing?

Warm Up- Rowing 5mins

Assisted Pull Ups
26KG X 10
26KG X 10
26KG X 10

Seated Rows
45KG X 10
50 KG X 8

Bentover Barbell Rows
20KG X 20
25KG X 12
25KG X 12

Dumbell Hammer Curls
8KG X 10
8KG X 8
8KG X 10

Cool Down- 10 mins Cross Trainer

Looking at todays training I think I need to add at least one more exercise for biceps probably Barebell/EZ Barbell curls Does anybody have any suggestion on which exercise could be better EZ bar or barbell curls? Should I also add preacher curls I understand preacher curls are not really an exercise for mass rather shaping.

Hello matey - the back / biceps split looks good, however I would add a standing barbell curl to your arm routine. The barbell curl is the best exercise you can do for adding mass to your biceps. My arms grew slowly for years until I made the barbell curl my primary biceps exercise. Perform this first, 3 sets of 15,12,10 reps each bearing in mind you are on a cutting routine. Then perform your dumbell curls, maybe only 2 sets of these as if you use strict form with the barbell curls your arms will be burning and the biceps are a small muscle. They will already be warm from your back workout so it depends on how they feel as to how many sets of dumbell curls you then do. If you are feeling strong you could slso consider supersetting the barbell curls with dumbell curls - 12 reps of a stric barbell curl followed by a light weight dumbell curl for as many reps as you can get - you should be failing at around 10. Only use this technique though when your progress slows. Let us know how you get on.

Cheers for the advice "Garthy" I have incorporated barbell curls into my training.


5 mins warm-up Cross Trainer

Lat Pull Downs
30(approx) X15
40(approx) X10
50(approx) X8

Assisted Pull Ups
10
5
5

Barbell Rows
20KG X 12
20KG X 12
20KG X 12

Barbell Curls superset W/ Hammer Curls

12.5 KG X10 8KG X10
12.5 KG X10 8KG X10
12.5 KG X10 8KG X10

Revers Barbell Curls W/ Barbell Wrist Curls
12.5 KG X10 15.5KG X5
12.5 KG X10 15.5KG X5

Looks good - a small point, I personally dont train forearms. Forearms will get hit when you do Barbell curls and hammer curls and they are a small bodypart. I would save your energy for the core movements like squats, presses, chin ups, dips and dont worry about the smaller parts at the mo. Just a thought! If you have enough energy then go heavier on the barbell curl but keep your form strict. Try standing with your back against a wall so it doesent move during the exercise.

Whats your progress Dannycap??

An update is required !!!

Hi Garthy

Well my routine has changed entirely. I will post this soon as a new topic.

Im waiting !!!!!

Me too! Also I'd love to see before and after pictures of everyone.

Theres a challenge for you Dan

Maybe I could give a nice prize for the person who's changed the most!

Sounds like Danny boy has an admirer Ooooooo

Hello Friend's

nice post .......