Approved Log My Training Log - A new me!

[Cammpos]

Ok, figured I’d start a log and actually stick to something for once. Been coasting way too long. Shit habits, overweigh, training on and off with no real direction and just eating junk.

Time to sort it out. Goal’s pretty simple. I want drop the excess weight, clean things up, train properly and build a healthier routine I can actually maintain. Not chasing anything crazy, just want to get back to feeling and looking like I should when I was younger. I’ve been ghosting here for a bit and the vibe seems fantastic people call it how it is but still back each other. That’s kinda what I need. Bit of accountability and somewhere to track progress so I can look back and see if I actually did the work or just talked about it. I’ll be logging training, food, wins, stuff ups… all of it.

Doing this for me at the end of the day, but putting it out there so I’ve got nowhere to hide. Let's see how I go.

 

[Cammpos]

Age: 50
Height: 188cm
Weight: 135kg

Training will be a 5 day split Monday–Friday:
Chest/Triceps
Back/Biceps
Shoulders/Triceps
Legs
Arms + bench

30 mins cardio every day plus a goal of 10k steps where I can.

Diet will vary but to give you an idea:

Breakfast: 6 scrambled eggs, Protein shake post workout
Meal 1: Chicken, rice, veggies
Meal 2: Chicken, rice, veggies
Dinner: Salmon/Steak/Chicken etc with veggies


I did some legs yesterday...
Leg press: 130x12, 140x12, 160x8
Calf raise: 100x15 x4
Leg curl: 60x20, 70x12, 70x12, 70x10
Leg extension: 55x15 x4

 

[Xtoxk]

Nice and simple layout. Have you already calculated how many calories you’d be eating daily and protein to carb ratio ?

 

[Cammpos]

Nice and simple layout. Have you already calculated how many calories you’d be eating daily and protein to carb ratio ?

I haven’t calculated exact calories or protein to carb ratio. What is a good start to that?

 

[shebabs]

High protein. A good place to start would be calculating your bmr “base metabolic rate” and eat around there. Hitting your protein goals should be quite easy since your choice is maily chicken, very high in protein and low in calories. I’d start at 250 / 300 g of protein and keep carbs anywhere from 200g to 100g or even carb cycling if you’re willing to do that.

 

[darkHORSE]

The whole “I’ll start soon” phase is what keeps blokes stuck for years. You don’t need perfect bud, you just need consistent. Good on you for doing this. Keep it simple, train 3to 4 times a week, clean up the junk, keep protein high and just stack weeks. Logging everything help, even the stuff ups cause that’s where most people disappear, you won’t if you own it. Give it 12 weeks of proper effort and you’ll already look and feel like a different bloke.

 

[Cammpos]

Well it’s been a great day! Got up this morning and hit the gym. Started with cardio and..

Barbell bench warm-up: Bar x15, 40x10, 50x10
Barbell bench: 60x6, 60x6, 60x4, 60x5
Hammer Strength incline: 20x12, 25x10, 30x8, 35x6
Dumbbell bench: 20x10, 22.5x8, 25x8, 27.5x6
Machine fly: 30x15, 40x15, 50x15, 50x12
Tricep dip (assisted): 40x15, 65x12, 65x12, 65x12
High pulley tricep pushdown: 20x15, 25x12, 30x10, 20x15

Post workout had a protein shake, 6 scrambled eggs and 2 packs of oats. Feeling good. Back and bis tomorrow

 

[Cammpos]

Also wanted to note how much easier getting dumbbells into position for dumbbell bench was. In the past that was always a struggle but today it felt quite easy which mean I can push harder next time.

 

[Cammpos]

Today was back/biceps. Had a good workout and started with 15 minutes of cardio and then finished with that as well.

Barbell row: 60x15, 70x12, 80x8, 100x1
Wide grip lat pulldown: 55x15, 60x12, 70x8, 70x8
Cable seated row: 55x15, 60x10, 70x8
Straight arm pulldown: 40x15, 40x15, 40x15, 40x11
EZ bar curl: 20x10, 20x10, 30x10
Hammer curl: 12x12, 12x12, 12x12

That first set of barbell rows was a breeze. The straight arm pull downs give me a better pump in my back than anything else. Might replace the cable seated rows with dumbbell rows. Think dumbbell rows hit the back better. Only 3 sets of 2 exercises for biceps because my actual arm day is Friday. Arms are a major point of concern for me which is why I am hitting them twice a week.

All in all feeling pretty pumped. Although think I should have done more on my back today than I did. Won’t let that happen again.

 

[Cammpos]

Today was shoulder day and it felt great. I don’t know if it was just in my head but something felt different. Cardio was easier than usual. The weights also felt easier than I expected.

shoulder press: 20x15, 27x15, 32x10, 36x7
Barbell shrug: 60x15, 85x15, 100x10, 100x10
Dumbbell lateral raise: 5 sets of 12 with 7kg
Face pull: 40x15, 45x15, 45x15, 45x15
Reverse fly: 27x15, 27x15, 27x12, 27x12

When I did the shoulder press with 20kgs for 15 reps I felt like I could have probably cranked out another 10 but wasn’t sure how beneficial that would have been. Then I hit 27kgs for 15 and again felt like I could have kept going. For 32 and 36kgs I had zero issue getting the weight up for that first rep. Idk but I feel amazing.

I did 15 minutes of cardio to start then another 15 at the end.

 

[Cammpos]

Legs day.

Hammer squat: 80x12 105x10 115x8 125x6
Romanian deadlift: 50x12 50x12 50x12
Leg press: 125x12 135x12 145x8
Calf raise: 100x15 100x15 100x15 100x15
Leg Curl: 60x20 70x12 70x12 70x10
Leg extension: 55x15 55x15 55x15 55x15

Felt amazing! Also did 10 minutes of cardio before and after. I find cardio to be particularly tough on leg days but will go back to the 15 minutes before and after. All in all I feel great!

 

[Cammpos]

Alright so yesterday was bench press plus arms. One major note when it comes to bench. The weight itself doesn’t feel that heavy but I notice after about 4-5 reps my left shoulder seemingly doesn’t want to stabilise anymore and it makes it harder to keep going. I have definitely gotten stronger because 2 months ago I couldn’t even do 60kgs for 1 rep. I do have a history of issues with that left shoulder but none of them are serious and doctors encourage lifting. I don’t seem to have this problem with dumbbell bench. I have noticed around my gym most of the big guys seem to stick with dumbbell bench over barbell. Should I continue trying with the barbell bench or should I just stick to dumbbells?

Barbell bench: 60x6 60x7 60x6
EZ Bar tricep extension: 30x10 30x10 30x10 30x10
Cable tricep pushdown: 36x15 36x15 36x15 36x15
Tricep dip: 41x20 64x15 64x12 64x13
Cable bicep curl: 32x15 32x15 32x15 32x12
Preacher curl: 20x12 20x12 25x10 25x7
Hammer curl: 14x12 14x12 14x12 14x12

Have a sort of cheat meal tonight. I really wanted to avoid that but i don’t think this one is really all that bad. It’s a potato soup my wife makes and it’s absolutely incredible and does have kale in it

 

[Fletch Elliot]

Alright so yesterday was bench press plus arms. One major note when it comes to bench. The weight itself doesn’t feel that heavy but I notice after about 4-5 reps my left shoulder seemingly doesn’t want to stabilise anymore and it makes it harder to keep going. I have definitely gotten stronger because 2 months ago I couldn’t even do 60kgs for 1 rep. I do have a history of issues with that left shoulder but none of them are serious and doctors encourage lifting. I don’t seem to have this problem with dumbbell bench. I have noticed around my gym most of the big guys seem to stick with dumbbell bench over barbell. Should I continue trying with the barbell bench or should I just stick to dumbbells?

Barbell bench: 60x6 60x7 60x6
EZ Bar tricep extension: 30x10 30x10 30x10 30x10
Cable tricep pushdown: 36x15 36x15 36x15 36x15
Tricep dip: 41x20 64x15 64x12 64x13
Cable bicep curl: 32x15 32x15 32x15 32x12
Preacher curl: 20x12 20x12 25x10 25x7
Hammer curl: 14x12 14x12 14x12 14x12

Have a sort of cheat meal tonight. I really wanted to avoid that but i don’t think this one is really all that bad. It’s a potato soup my wife makes and it’s absolutely incredible and does have kale in it

Nice lean looking cheat meal, plus it's got the greens in there