Okay, I said I'd do this, so here it is. Today is the 21st, which is the beginning of my new gym cycle. Here's my last cycle's stats:

Monday + Friday: Legs + Abs
Heavy Squats (4*6)
Abduction (3*15)
Adduction (3*15)
Ab Crunchy (4*8)

Tuesday + Saturday: Upper body
Chest press (4*8)
Weighted tricep dips (4*8)
Lat Pull Down (4*6)

Sunday, Wednesday, Thursday:
TKD training
2 days I ran to TKD, about 3 miles
Sometimes I miss a TKD session, I never miss gym sessions.

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My new cycle:

Monday + Friday: Legs + Abs
Heavy Squats (5*6)
Ab Crunchy (5*8)
Calf Raises (4*8)

Tuesday + Saturday: Upper body
Bench Press (4*8)
Seated Row (4*8)
Seated Bicep Curl (4*8)
Shoulder Press (4*8)

Wednesday, Thursday, Sunday:
Taekwon-do training
no longer running there (don't want to catch illness over the winter)

Diet: No dairy, otherwise concentrating on plenty of protein. Avoiding non-protein-rich fatty foods, but eating plenty of nuts and meat.

Start Date: 21st October 2005
Finish Date: 21st February 2005

Targets: 140kg Squat (up 20kg)
80kg Bench Press (up 10kg)
I won't set any more targets for now.


SO there you have it. In a moment I'll post today's session, but I'd rather have it in a different post. Too bad I'll have to wait 5 mins for flood control

I don't have anything to say about the routine. However, I want to comment on runing in the winter. I know some don't like running outside during the winter, but I think that is a best time to run and build up those lungs..What do the masses think?

Friday 21st October 2005
Leg Day
Start Time: 3:55pm
End Time: 4:55pm
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Squat (5*6)
2 @ 120kg
3 @ 110kg

Ab Crunchy (5*8)
4 @ 14kg

Calf Raise (4*8)
4 @ 16kg

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Comments: Well, I'm pretty happy with the squat, since I've only just swapped up to 120kg. I had an abort at 120, you know how nasty that is, so I dropped the weight down. A good 5 minute rest period between each set (just on the squat)

I've just started doing the calf raise, so I wasn't sure how much weight to use. I'll up it to 20kg on monday. I also took a bit longer today, I was just getting into the swing of the calf raises and ab crunchies. On monday I'll try to cut it down to 50 mins.

MrMoyer - I don't run in the winter atm because last year I did, and had some problems with colds etc. That was okay while I was in secondary school, but now I'm at college the pace is much faster, so I don't think it's a good idea to get ill.

I like your training regime. I have always been a big fan of upper/lower body splits. I dont suggest them very often because some find excuses not to do their leg workouts

As for the running thing and colds, you are far more likely to catch cold from physical contact than from the air. Wash your hands regularly, and avoid subconscious touching of your eyes and mouth, particularly whilst handling money.

Run if you want, but if it doesnt agrtee with you, stay warmer and skip in a high ceilinged area.

I have gone so far as to carry an anti-bacterial hand santizer with me. They are the ones that don't require water. Lately, I have noticed how people come out of the plublic restroom and it is just nasty. After I wash with soap back at my office I use my sanitizer too.

When I used to run in the cold I would get the burning in the lungs. One thing I found to help with that is to cover my my nose and mouth so I was breathing in all the cold air. Dunno if it was a good idea or not, but it helped. Now I run on the treadmill, so I don't have to worry much about cold weather...

Saturday 22nd October 2005
Upper Body Day
Start Time: 3:00
End Time: 4:05
-------------------------
Bench Press (4*8)
1 @ 70kg
3 @ g0kg

Shoulder Press (4*8)
2 @ 50kg

Seated Row (4*8)
2 @ 60kg
2 @ 65kg

Seated DB Bicep Curl (4*8)
1 @ 12kg
3 @ 14kg

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Comments:I'm going to drop the Shoulder Press for Tricep Dips, since I found it leant itself dar too easily to bad form. I did a couple of sets, but I could feel my back arching and I can't see any way of avoiding it due to the way the chair is angled.

I've had to play with the weight this session. I'm well chuffed with the 70kg bench, that was my target from the last cycle. I'll increase the Seated Row to 70kg and keep the DB curl at 14kg. Hopefully I'll be able to go 2 sets or more with the 70kg bench press next session.

As for running, well, I think I'll stick with what I said originally if you don't mind . It's just that I really was getting colds last year, and can't afford that this year. But I'll still make sure I get my cardio from my taekwon-do sessions, and the ridiculous amounts of walking I have to do to get to college should keep me in reasonable shape.

Monday 24th October 2005
Lower Body Day
Start Time: 3:15
End Time: 3:05
----------------------------
Squat (5*6)
2 @ 120kg, 2 aborts
2 @ 110kg

Calf Raise (4*8)
4 @ 20kg

Ab Crunchy (5*8)
5@ 16kg

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Comments: I didn't get a chance to write up my journal yesterday, so here is my belated copy.

I'll increase the Ab crunchy to 18kg on Friday. The Calf raise I'll not increase, since I don't think I'm getting the most complete range of motion yet. I had 2 aborts on the squats, which wasn't very nice, so I ended up dropping the weight to 110kg for the last two sets. I can feel my squat improving, even if I can't make enormous leaps every session.

His clock is either broken, or weird

Ok, whew..I thought I was loosing it...