[Ghul]

I'm 14, I'm Australian, and I'm weak as shit (but I'm getting there). Here's my journal:

Tuesday 14th April, 2009:
Arms and Chest

This is a home workout, and I have limited equipment, but I do have 53kg worth of weights, and a barbell, and two dumbells, but I'm usually at the gym, but I didn't have time today.

Cardio for 45min: 200m sprint then 200m jog then 200m sprint, etc.

Barbell Curl:
12x40lb (18kg)
12x40lb (18kg)
12x40lb (18kg)

DB Hammer Curls:
12x18.7lb (8.5kg) each arm
12x18.7lb (8.5kg) each arm

Incline Pushups:
20xBW (125lb or 57kg)
20xBW (125lb or 57kg)
20xBW (125lb or 57kg)

DB Flys:
20x7.8lb (3.5kg)...WAY TOO LIGHT.
12x12.2lb (5.5kg)...Still quite light.
12x14.4lb (6.5kg)...Alrightish...

Reg. Pushups:
20xBW}
20xBW} (125lb or 57kg)
30xBW}

Overall: Pretty light, basic home workout. Didn't have the equipment for things such as bench press etc, but it was ok. I need to up the weight on quite a few things, and I'll work on that next time, tomorrow I'm at the gym though, so it should be better. I have a limited knowledge on exercises, so if I shouldn't be doing some, or should be doing some, input is requested.

Diet:

I had a busy day, so skipped alot of meals, and ate light on others, so it wasn't great for me, and only ate two meals the entire day, plus my shake. I know I should have 6(?) meals a day, but I just couldn't do that today.

Breakfast: Bowl of Cereal

Lunch: Skipped

Around 5 pm: Whey Protein Shake

Dinner: 2 breast pieces Roast Chicken, 3 Potatoes, Small bowl of Peas and Carrots.

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Thanks,
-Ghul

[Boki]

sometimes ya get busy just dont make it a habit bro, im slacking to on food

[Ghul]

Wednesday, 15 April 2009
Shoulders and Legs

First session at my local gym these holidays. My meeting with a personal trainer was actually just a tour of the gym, and I was told because I'm not over 16 I can't use free weights, which means no squats, bench press, deadlifts etc. Thats annoying, but I'll just have to make do.

Warm up Run:
Average Speed: 10.5km/h
Time: 10min

Leg Press:
12x88lb (40kg)
10x110lb (50kg)
8x132lb (60kg)

Leg Extensions:
12x44lb (20kg)}
12x44lb (20kg)} I decided these were too light.
12x55lb (25kg)

Shoulder Press:
12x55lb (25kg)
12x55lb (25kg)
12x55lb (25kg)

Chin Ups:
3xBW}
3xBW}125lb (57kg)
2xBW}
I really need to get better at these.

Dips:
3xBW}
2xBW}125lbs (57kg)
2xBW}
And these

Front Raises:
10x22lb (10kg)
10x22lb (10kg)
10x22lb (10kg)

I had some time to fill, so I threw in a few more sets of Leg Extensions and Shoulder Presses, as I thought they were too easy before, and I threw 3 sets of situps in..

Shoulder Press:
12x66lb (30kg)
12x66lb (30kg)

Leg Extension:
12x55lb (25kg)
12x55lb (25kg)

Situps:
x25
x25
x25

Cool Down Run:
Average Speed: 12km/h
Time: 10min

I did some stretching after this.

Overall: It was a bit weird, I didn't know where everything was, and I don't think I lifted too hard, and wasn't too tired. I'm away for the next 3 days, so I'll just be running for the next few days, and doing bodyweights.

Diet

Breakfast: Bowl of Cereal, 2 eggs hardboiled
Snack: Nutella Sandwich
Lunch: 3 cans of tuna (47g of protein), glass of milk
5pm: Protein Shake
Dinner: Steak, Potatoes, Broccoli

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Thanks,
-Ghul

[Ghul]

Saturday, 18th April
Chest and Arms

Barbell Curl:
10x40lb (18kg)
10x40lb (18kg)
8x40lb (18kg)
8x45lb (20.5kg)}
8x45lb (20.5kg)} -- Heaviest ever attempted and done. PR

Hammer Curl:
12x19lb (8.5kg)
12x19lb (8.5kg)
12x19lb (8.5kg)


Flys:
12x11lb (5kg)
12x11lb (5kg)
12x11lb (5kg)

Pushups:
20xBW
20xBW
20xBW

Incline Pushups:
20xBW
20xBW
20xBW

Another easy, quick home work out. Have limited resources and equipment. Was away for 3 days, and didnt work out then. Will be legs and shoulders tomorrow, and abs and cardio the next day.

- Ghul

[Boki]

dude one day youll be doing 3 reps on the dips, and in no time youll see yourself doing 40, thats how i started on them

[Ghul]

Monday, 20 April 2009
Legs and Shoulders

Warm up:
5 minutes at 13km/h average speed
5 minutes on bicycle.

Leg Press:
12x220lb (100kg)
12x220lb (100kg)
10x265lb (120kg)

Leg Extensions:
12x88lb (40kg)
12x88lb (40kg)
12x99lb (45kg)

Shoulder Press:
12x55lb (25kg)
10x55lb (25kg)
18x55lb (25kg)

Chin Ups:
4xBW
3xBW
3xBW

Lat Pulldown:
10x77lb (35kg)
10x88lb (40kg)
10x88lb (40kg)

Sit Ups:
3 Sets of 20.

I then did some stretching, and a 5 minute cool down jog.

Overall: I increased my leg press and leg extensions a LOT, however my shoulder press stayed relatively the same, but I did feel quite a big improvement in the ease of my chinups. It was my first time doing Lat Pulldowns, and they were relatively easy. It was an alright training overall.

Diet:

Breakfast: 1 Orange, 1 Banana, 1 Bowl of Cereal.
Snack 1: 1 Banana, 1 Orange and a Bowl of Yoghurt
Lunch: 3 Rolls of Tuna Sushi and a Bottle of Water
Snack 2: Protein Shake, 2 scoops.
Dinner: Chicken, Roast Potatoes, and Carrots.

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Thanks,
- Ghul

[Sens]

Even if they're not letting you do free weights you can build up alot. And I wouldn't sweat about the chins or dips, I can do 5 or 6 chinups, and that's if I do them at the very start of my session.

My dips are ok now, but I used to only do 3 or 4. At the moment I'm doing about 10 with a 10kg weight held between my feet.

[Ghul]

Tuesday, 21 April 2009
Legs and Shoulders

Warm up:
5 minutes at 13km/h average speed
5 minutes on bicycle.

Leg Press:
12x265lb (120kg)
12x265lb (120kg)
10x267lb (130kg) NEW PERSONAL RECORD

Leg Extensions:
12x88lb (40kg)
12x88lb (40kg)
12x99lb (45kg)

Shoulder Press:
12x55lb (25kg)
10x55lb (25kg)
8x55lb (25kg)

Chin Ups:
4xBW
4xBW
3xBW

Lat Pulldown:
10x88lb (40kg)
10x88lb (40kg)
10x88lb (40kg)

5 minute cool down jog.

Thanks,
- Ghul

[Ghul]

Wednesday, 22 April 2009
Chest and Arms

Pushups:
20xBW
20xBW
50xBW NEW PERSONAL RECORD

Incline Pushups:
20xBW
20xBW
20xBW

Barbell Curls:
10x40lb (18kg)
10x40lb (18kg)
8x40lb (18kg)
4x52lb NEW PERSONAL RECORD
4x52ld NEW PERSONAL RECORD

Hammer Curls:
12x19lb (8.5kg)
12x19lb (8.5kg)
12x19lb (8.5kg)

Dips:
5xBW NEW PERSONAL RECORD
3xBW
3xBW

Chest Press:
12x120lb
12x120lb
10x140lb

Overall: Pretty good training. Really happy about the personal records on the Dips and Pushups, as they are the thing I really care about and I'm really trying to work on. Been happy recently with dips and chinups especially

Thanks again,
- Ghul

[Ghul]

Thursday, 23 April 2009
Legs and Shoulders

Warm up:
5 minutes at 13km/h average speed
5 minutes on bicycle.

Leg Press:
12x265lb (120kg)
12x265lb (120kg)
10x267lb (130kg)

Leg Extensions:
12x88lb (40kg)
12x88lb (40kg)
12x99lb (45kg)

Shoulder Press:
12x55lb (25kg)
10x55lb (25kg)
8x55lb (25kg)

Chin Ups:
4xBW
4xBW
3xBW

Lat Pulldown:
10x88lb (40kg)
10x88lb (40kg)
10x88lb (40kg)

Overall: Pretty good, I'm really happy with my leg press and chinups. I'm feeling a real increase in the ease of chin ups, and my leg press is constantly increasing. My knees were a bit weak and hurting after the leg presses though, and after reading about Strawser's and BG's knees, I know I've got to watch out, especially so early in my life, as I don't want any injuries. I might try to do 3 sets of 130kg next legs session.

Thanks again,
- Ghul

[Sens]

Just watch your form on them, and warm up thoroughly. I've never had an issue with leg press, my right knee often gives me grief, i've only ever had an issue with squats. But you can muck them up on ye olde leg press too.

Good numbers though, I can't do 50 pushups.

[Ghul]

Saturday, 25 April 2009
Chest and Arms

Seated Cable Row
10x55lb / 25kg
10x55lb / 25kg
10x55lb / 25kg

Chest Press
10x120lb
10x120lb
8x140lb

Tricep Pull Down
10x88lb / 40kg
10x88lb / 40kg

Bicep Pull Down
10x88lb / 40kg
10x88lb / 40kg

Dips
5xBW
3xBW
3xBW

Pushups
20xBW
20xBW
20xBW

Incline Pushups
20xBW
20xBW
20xBW

BB Curls:
8x40lb / 18kg
8x40lb / 18kg
8x44lb / 20kg
4x52lb / 23kg
4x52lb / 23kg

Hammer Curls:
12x19lb (8.5kg)
12x19lb (8.5kg)
12x19lb (8.5kg)

[Boki]

dam nice on the 50 push ups dood,

[Ghul]

Sunday, 26 April 2009
Legs and Shoulders

Warm up:
5 minutes at 13km/h average speed
5 minutes on bicycle.

Leg Press:
12x243lb (110kg)
12x287lb (130kg)
12x287lb (130kg)

Leg Extensions:
12x88lb (40kg)
12x88lb (40kg)
12x99lb (45kg)

Shoulder Press:
12x55lb (25kg)
10x55lb (25kg)
8x55lb (25kg)

Chin Ups:
5xBW
5xBW
3xBW

Lat Pulldown:
10x88lb (40kg)
10x88lb (40kg)
10x88lb (40kg)

I also threw in a quick ab work out:

Situps
x20
x20
x20

Hanging Leg Raises
x20
x20
x20

Overall: My knees were a bit better after this training, and i think I got my form down. My chin ups are always improving, and I can really tell, which is good. My leg press is also getting stronger consistently which is good. The ab workout was also extremely tiring...which is good I guess.

Cool Down:
- 6min Jog
- 1min 30sec 15km/h run.

I then did some stretching...

Diet:

Breakfast: 1 cup of coffee, a bowl of porridge, and two fried eggs.
Snack 1: Some cucumber sushi, and a banana.
Lunch: 3 cans of Sweet Chilli Tuna, and a jam sandwich.
Snack 2: Protein Shake, 2 scoops.
Dinner: Baked Fish, Peas, Potatoes.

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Thanks,
- Ghul