The Beginning

I started my month of training at the beginning of March. I know its already the 5th, but I've been loaded up with other work.

Picture taken- 1st March 2012

This is a photo of me on the scales at the beginning of the month. I was weighing in at 102.3kg, a bit over what I expected, but hey, not complaining.

As this is my first post I'm gonna document all the training I've done so far in one post. I wont be going into massive detail about diet, just supplements and basics.


1st March 


I did a chest session on the first day, thought I'd start off with a favorite session.

Chest/Bicep Session


10 mins on a cross trainer at 120-130 bpm heart rate

Chest press
1 set of 12 reps @ 30kg
1 set of 6 reps @ 45kg

Incline Chest press
1 set of 12 reps @ 20kg
1 set of 6 reps @ 30kg

Chest Flys
1 set of 8 reps @ 20kg

Single arm preacher curls
1 set of 10 reps @ 12kg
1 set of 5 @ 20kg

Barbell Curls
1 set of 8 reps @ 30kg

Hammer strength chest press
2 sets of 10 reps @ 40kg

Hammer strength preacher curls
2 sets of 8 @ 25kg

Supplements


NO-xplode during 10 minute warm up
NRG Whey Protein straight after session
NRG Whey Protein before going to sleep in the evening

2nd March


Legs Session


10 mins on a cross trainer at 120-130 bpm heart rate

Barbell Squats
1 set of 12 @ 30kg
1 set of 10 @ 100kg

Leg Press
1 set of 12 @ 100kg
1 set of 8 @ 150kg

Hamstring Curls
1 set of 12 @ 35kg
1 set of 10 @ 70kg

Leg Extensions
1 set of 12 @ 50kg
1set of 6 @ 150kg

Seated Calf Raises
1 set of 12 @ 20kg
1 set of 8 @ 40kg

Cable Woodchopper
1 set of 15
1 set of 8

3rd March


No training today as I was at work, but a protein shake in the evening.

4th March


No training again as working. No protein shake today.

5th March


Fancied a very long session today. A bit counter intuitive as I'm following an HIT program, but it shouldn't be too much of a problem in the long run
Back/Shoulders Session


Dumbbell Pullovers
1 set of 12 @ 20kg
1 set of 8 @ 40kg

Single Arm Rows
1 set of 12 @ 20kg
1 set of 8 @ 40kg
1 set of 5 @ 45kg

Barbell Rows
1 set of 12 @ 15kg
1 set of 8 @ 65kg

Hammer Strength Pullover Machine
1 set of 12 @ 40kg
1 set of 12 @ 80kg

Hammer Strength Lat Pulldowns
1 set of 12 @ 30 kg
1 set of 6 @ 80kg

Dumbbell Shoulder Press
1 set of 12 @ 20kg
1 set of 6 @ 27.5kg

Front, Side and Reverse Flys
1 set of 12 @ 7.5kg
1 set of 6 @ 15kg

Hammer Strength Shoulder Press
1 set of 12 @ 30kg
1 set of 6@ 80kg

Cable Side Raises
1 set to failure

Decline Crunches
1 set of 10 bodyweight only
1 set of 8 with 10kg

Knee Raises
2 sets of 8

Supplements

NO-xplode during 10 minute warm up
NRG Whey Protein straight after session
NRG Whey Protein before going to sleep in the evening.