Quest for bigger and better

[Tasmania]

So ive started and quit alot of times now and decided to start a journal here to keep me motived when it gets tough. I'll try to update as frequently as i can.The goal for now is to hit 83 kg and then start bulking. So let's get started.

Weight: 93 kgs
Height: 179 cm

Workout routine:

Day 1 Chest and back

Exercises:
Chins 3x10
Barbell bent over row: 3x10
1 arm dumbell row:3x10
Dumbell bench press with exercise ball: 3x10
Incline dumbell bench press: 3x10
Cable crossover:3x10

Day 2 Legs

Exercises:
Running 10 min
Leg press 3x10
Calf raise 3x10
Leg extensions 3x10
Cable knee raise: 3x10 on each leg
Running 5 min or skipping rope

Day 3 Triceps and biceps

Dips 3x Max
Dumbell triceps extensions on exercise ball 3x10
Cable pushdown 3x10
Barbell curl on exercise ball 3x10
EZ bar curl 3x10
Cable biceps curl

Day 4 Abs

Crunches on medecine ball 3x max
Side bridge 3x max
Plate twist 3x max
Bent knee hip rise 3xmax
Exercise ball pull-in 3xmax

Day 5 Shoulders

Dumbell lateral raise on exercise ball 3x10
Dumbell arnold press on exercise ball 3x10
Shrugs 3x10
I'll keep searching for the english name of this one 3x10 :P
Cable internal rotation 3x10 on each arm


Diet:

Did do some counting but not sure about the meals and such yet but heres the daily intake

Cal: 2100
Carb: 228g
Protein: 230g
Fat: 50,9g

Need to get a new food scale asap

Morning
4 eggs
Oatmeal with milk


Lunch
Salad and as much meat as they let us eat at work !

Protein shake or smaller meal if theres time to prepare it

Dinner
Salad and again as much meat as i can get and some pasta/rice/potato

GYM

Recovery protein shake

I'll start crunching the numbers tomorow but my goal for the next 2 months will be to slim down as i have had a year off from the gym ive gathered some extra weight to put it lightly ;D I'll post a picture and keep posting one each month to see progress. Also the weights will differ in the begining since i don't want to over do the workouts and risk getting a injury. Will also add some morning cardio to this program.

Any input on diet or exercises are greatly appreciated.

kthxbye

[Tasmania]

Had a short workout today, didn't get alot of sleep last night and ended up oversleeping so i couldn't hit the gym before work. So i had to go there after work at 10 pm did it more to get the habbit down than to actually get alot of workout done. But ended up having a decent leg workout. Can't post numbers atm since i forgot the journal at home while in a rush :/


IMAG0107.gif

So heres the pre picture not the best one but will have to do for now, gives an idea where im at right now. :P