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Simon's Training Log

Simon Flack
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« on: 20.01.08 at 17:11:27 »

Well... I figured I would start my own training log here on kampforum... I need to have a log anyway and I figure here is a good a place as any to have it.

So in addition to ROSS, CrossFit and General fitness logs I will be adding a Bodybuilding log. I had good results with regular weight training last year and experieced both solid gains in strength and  size as well as lost a lot of useless fat.

I have decided that I need a more defined focus for this year to keep my weight training interesting and have choosen to go for Bodybuilding.

I have had a lot of fun and learned a lot from reading everybody elses logs and hopefully this log will be just as good.

Feel free to post comments or questions...  Wink
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Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Frode-Falch
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Practice makes perfect only if u practice perfect.
« Reply #1 on: 20.01.08 at 17:16:17 »


 Spennende. Lykke til Simon. smile
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Simon Flack
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« Reply #2 on: 20.01.08 at 17:22:51 »

Diet

My basic diet will be based on the 3 macro nutrients Protein, Carbohydrates and Fats.

I will be aiming for around 45% Carbs, 40% Protein and 15% Fats divided over 6 meals a day. I will be eating carbs primarily for breakfast and after training and hopefully not at all from 2pm and out.

I will be using ProteinShakes to make it easier to break the day up into 6 meals and I will also be taking Vitamins everyday.

Example day:

Meal 1:
- Protein Shake
- Rice
- Strawberries

Meal 2:
- Bannana
- Nuts

Meal 3:
-Large Omlett
-Salad
-Iced Coffee

Meal 4:
- Apple
-Nuts

Meal 5:
ProteinShake

Meal 6:
Can of Tuna

« Last Edit: 20.01.08 at 17:26:35 by Simon Flack » Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
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Practice makes perfect only if u practice perfect.
« Reply #3 on: 20.01.08 at 17:24:44 »


 Alt for lite energi spør du meg.

 Hva med å f.eks ta en slik frokost:

 En porsjon havregryn med melk (uten sukker)
 En neve mandler
 En proteinshake
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Simon Flack
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« Reply #4 on: 20.01.08 at 17:30:55 »

I have to be carefull with carbs in the morning if I want to keep my fat percentage down... I work behind a desk sitting on my arse all day... I have based this new diet on my experience over the past 12 months... I will be adjusting it based on results.
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Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
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« Reply #5 on: 20.01.08 at 17:55:59 »

Training Program:

3 Day Split (Monday, Wednesday, Friday). Dont have time for a 4 day split.

Day 1: Chest, Triceps, Abs
Day 2: Back, Biceps, Abs
Day 3: Legs, Calves, Shoulders Abs

Main Exercises:
These are exercises that experience have shown to work for me... I will be using other exercises but these will form the core of my training program.

Chest: Bench Press, Incline Dumbell Press, Flyes
Back: Dead Lift, Weighted Chins, Bent-over Dumbell Rows, Cable Row
Legs: Squats, Leg Extension, Leg Curls, Seated Calve Raises
Biceps: Standing Dumbel Curls, Seated Roman Preacher Curls
Triceps: Weighted Dips, French Press
Shoulders: Shoulder Press, Shrugs

My routines will aim at taking around 45 to 90 minutes... This again will be based on what ever shows to give the best results.

My first real post will be tomorrow night after my chest routine.
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Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
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« Reply #6 on: 21.01.08 at 20:43:44 »

Day 1
      
Exercise, Sets, Reps
Chest      
Bench Press, 4, 6 to 8
Incline Press, 3, 8 to 10
Flyes, 3, 8 to 10

Abs      
Plank, 1 ,2 minutes
Side plank, 1, 1.5 minutes
Crunches, 1, 50
Torso Rotations, 1, 60

Triceps      
Weighted Dips (+ 20kg), 3, 6 to 8
French Press, 3, 8 to 10

Comments: I have now grouped exercises that work the same muscle togther and now perform them as compound sets. Result --> Better pump. Will keep it this way for around 6 weeks and then maybe go over to drop sets depending on results.
Noted quite a large reduction in strength after 3 week christmas/new years break. Hopefully the strength will come back quickly. Compound sets also ment less weight on second/third exercise than before.
Rest time between sets was a strict 90 seconds.

 
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Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
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"Landås, landeplaga lat frå gardar fara!"
« Reply #7 on: 21.01.08 at 21:56:32 »

Eg er enig med Frode i at næringsinntaket ditt ser lågt ut. Har du rekna grovt på kaloriane? Eg skreiv ei ernæringsoppgåve før jul med meg sjølv som testperson, og blei overraska over kor mykje eg låg i minus. Viss du i tillegg til tre byggeøkter i veka trenar andre ting - som eg antar du gjer - so blir energibehovet fort høgt.

No er naturlegvis metodar for utrekning av energibehov utover BMR ikkje akkurat eit reiskap med kirurgisk presisjon, men dei kan likevel gje deg ein idé om korleis du ligg i landskapet. Sjå http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php for kalkulator, og følg linken til Harris Benedict Equation for å rekne ut ca. stoffskifte.

Men uansett; lykke til med treninga! Og hugs kva Jon Pàll Sigmarsson sa: "There is no point in being alive if you can't deadlift!" showoff
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Simon Flack
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« Reply #8 on: 21.01.08 at 22:32:47 »

Personaly I find individual personal results the best way to judge my diet rather than a general recommendation... For example: If I am experiencing gains in both strength and lean mass while keeping body fat to a healthy level I feel I'm on the right track.

Last year on a similar diet My waist went from 96cm to 82cm... My arms from 34cm to 41cm and my chest from 104cm to 114cm.
The week before new years I bench-pressed 115kg... I only weigh 74kg so thats 1.55 times my own body weight. I can do now 3 chinups with 1 arm and train weighted dips with +20kg (did 13 reps first set today).

These gains (and fat loses) would not have been possible if my diet was lacking in excess calories... You cant build muscle/strength if you are calorie difficient. I even had to reduce calorie intake toward the end of the year to get rid of some excess flab that built up during my strength training cycle.

I hate the idea of posting pictures of myself on the web but in the interest of discussion... here goes.

This first picture my ex-wife took to convince me I needed to get back in the gym... So this is my official "BEFORE" photo. For those that dont know I took a whole year off training and this is the result.  shy



This next photo is from 1 week before christmas and was taken with my mobile... Yes I know its bad quality but it was only ment to be seen by a friend that was interested in my training progress.



I am happy with last years progress and look forward to what I can achieve this year...



 
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Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Rune Lind
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« Reply #9 on: 21.01.08 at 23:54:26 »

Diet
I will be aiming for around 45% Carbs, 40% Protein and 15% Fats divided over 6 meals a day. I will be eating carbs primarily for breakfast and after training and hopefully not at all from 2pm and out.
[Meal 4:
- Apple
-Nuts
[

Hvor tidlig skal du spise disse måltidene da? Måltid nr 4 er jo masse karbs og fett, og lite protein.
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Rune Lind
KMG Krav Maga, www.kravmaga.no |  BBGym Bodø, www.bbgym.no I Primal Move www.primalmove.com
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« Reply #10 on: 21.01.08 at 23:58:21 »

These gains (and fat loses) would not have been possible if my diet was lacking in excess calories... You cant build muscle/strength if you are calorie difficient.

Joda det er faktisk mulig å bygge styrke og muskler samtidig som man er i underskudd. I opptil 7 uker er det ganske greit i følge NIH. Og man kan gjøre det over lenre tid, men da ballanseren mann hårfint på kaloriene som trengs for å bygge og gå ned. I praksis er det som du sier vanskelig i lengden.

Den beste måten for de fleste for å oppnå dette er å bytte til en hormonballansert kosthold. Da er det faktisk ganske lett. Vi er en rekke folk i miljøet som har gjort dette over de siste 6 mnd.
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Rune Lind
KMG Krav Maga, www.kravmaga.no |  BBGym Bodø, www.bbgym.no I Primal Move www.primalmove.com
Simon Flack
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« Reply #11 on: 22.01.08 at 00:18:15 »

Quote
Hvor tidlig skal du spise disse måltidene da? Måltid nr 4 er jo masse karbs og fett, og lite protein.

My first meal is around 06:30.... have to get up early for work.
Meal 2 is around 09:00...
My main meal (meal 3) is around 11:00... My lunch break.
Meal 4 is around 2pm.
Meal 5 is around 5pm.... after I get home from work.
Meal 6 is around 8-9 pm... Some times later if I forget.

My diet has to fit around work and commuting to and from work... This plan seems to work ok.. could be better but this is hard enough for me to remember.

Quote
I praksis er det som du sier vanskelig i lengden.
Just to clear things up...I ment in the long term... I have been on a similar diet for over 12 months now.

Quote
Den beste måten for de fleste for å oppnå dette er å bytte til en hormonballansert kosthold. Da er det faktisk ganske lett. Vi er en rekke folk i miljøet som har gjort dette over de siste 6 mnd.
Sounds interesting..any links or more info?
« Last Edit: 22.01.08 at 00:29:29 by Simon Flack » Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
erlendwj
« Reply #12 on: 22.01.08 at 21:36:32 »

Bra du har mange måltider Simon, det holder forbrenninga oppe. Husk dog på at kroppen må få nok næring til å opprettholde forbrenninga over flere timer, derfor viktig at samtidig har i deg 'nok'.
Hvor mye spiser du ca. til hvert måltid i gram? Det ser ut som du skal få for lite næring, men om du spiser store mengder kan du jo få dekt behovet. Kroppen vil også tilvenne seg dette over tid og metabolismen vil sikkert tilvenne seg inntaket også. Hvordan føler du deg mens du går på dette, merker du nedgang i evne til konsentrasjon/kognitivt, trening, styrke, utholdenhet? Om det funker er det jo gull. Om jeg var deg ville jeg spedt på med en god haug grønnsaker (ikke frukt) for å få i meg nok vitaminer og mineraler.

Kjør på kjør hardt biggrin
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erlendwj
« Reply #13 on: 22.01.08 at 21:47:22 »



These gains (and fat loses) would not have been possible if my diet was lacking in excess calories... You cant build muscle/strength if you are calorie difficient.
 

Joda det kan du. Det er nettopp dette jeg har gjort de siste tre månedene siden oktober. Jan Hoff har skrevet mye om muskulær trening som tar for seg nevrøse tilpasninger i musklene. Anbefalt lesing smile
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Simon Flack
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« Reply #14 on: 22.01.08 at 22:10:48 »

The diet example was only one specific day.... I eat a lot of vegitables like carrots, brokolii etc...

Todays meals...

Meal 1... (07:30)
1 Cup Rice,
1 Protein Shake (60 grams protein)
Grapes

Meal 2 (09:30)
Banana
600ml water

Meal 3 (11:15)
Nacho's ( with Minced meat and cheese) (went out with work for lunch)
Apple juice

Meal 6 (14:00)
Baby Carrots
Nuts and raisans
600 ml Water

Meal 5 (17:00)
2 Slices of course bread
2 eggs
1 slice of bacon
Cup of tea

Meal 6 (21:30)
Protein Shake

Meal 7 (10:00) Late dinner.... Like I said.. busy day.
Fish
Brokolli

Not such a great day nutrition wise.... busy day... (I have the kids this week and have a birthday party and troll costumes to make and organise... Joys of being a single parent)

Other days I might make a stir fry with mixed vegitables and chicken breast with my kids when I get home from work...

My diet has actually realy helped with concentration... I am a system developer and spend a lot of time programming so this is very important.... I find bananas are great for thinking tasks... I also used to have stomach problems but they seem also to have disapeared... I always thought I was lactose intolerant or something... Guess the fact that I started to drink water helps there.

I also eat a lot more on the weekends and training days when I am physically active...

But... I agree... I definately have to work on my diet... 2 years ago I rarly ate breakfast... often worked through lunch , maybe grabbed a hotdog on the way home and then ate 2 plates of food for dinner late at night. So I'm getting better... But hopefully this log and peoples comments and advice will help me to create a diet i can actually stick to and manage.
« Last Edit: 22.01.08 at 22:13:12 by Simon Flack » Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
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