Kunal's 2007 Contest training log - Jan to July

[kunal]

Ok think I spotted the competition thread just in time.

So the the plan: To gain lean muscle mass and lose body fat!

Current weight 68kg and estimated Body Fat ~15%. The plan is to get to about the 7-8% mark while increasing size! Not sure if its possible to do both but will find out soon enough no doubt!

This will involve doing supersets with weights (increasing and decreasing rest periods between sets) and High Intensity Interval training for cardio.

Initial calorie intake will be ~2700 and will review it in 4 weeks for any alterations.

[markc7]

Sounds good! Good luck with the contest and I look forward to reading about your progress.

[lelle]

hey!

good luck with your goals, I'm sure you can gain size and lose fat at the same time

[robert]

All the best with the shape up challenge. I'm sure it will be great! Train hard and stay focused and you'll do well.

Have fun!

[bunnylalu]

cool -- good luck!

[kunal]

Ok a bit late in the week but better late then never.

Week 1
Day 1:

Meals:

07.15am: 50g oats, 200ml soya milk, 1/2 serving protein shake with flaxseed oil, small serving of dates.

10.00am: 100g almonds, 1 green apple

12.00: baked tofu, broccoli, green/red peppers, mushrooms, and medium sized baked potatoe.

14.30: Post workout, dextrose powder mixed with 1/2 serving protein shake and a Banana.

18.30: Wholewheat pasta again with green/red peppers, mushrooms

21.30: 1/2 serving protein shake with flaxseed oil

Training (Shoulders).

Superset 1: (30sec rest between exercises and 1min between sets)

Front lateral raises - 12x5kg, 10x6kg, 8x7kg

Arnold Press - 12x8kg, 10x9kg, 8x10kg

Superset 2: (30sec rest between exercises and 1min between sets)

Rear lateral raises - 12x2kg, 10x3kg, 8x3kg

Twisting dumbbell shoulder press - 12x8kg, 10x9kg, 8x10kg

Superset 3: (30sec rest between exercises and 1min between sets)

Dumbbell shrugs - 12x16kg, 10x18kg, 8x22kg

Side lateral raises: 12x5kg, 10x6kg, 8x6kg

As my meals will not vary that much to be honest other then the source of carbs i.e rice for potatoe etc the diet will be pretty much the same from now on, so I will only document this when I change it.

[kunal]

Day 2 (Arms + Abs)

Superset:

Tricep Pushdowns (Rope) - 12x5kg, 10x7kg, 8x9kg

Dumbbell curls - 12x6kg, 10x12kg, 8x12kg

Was not able to superset second arms routine:

EZ bar curl - 12x10kg, 10x15kg, 8x17.5kg

Dips: 12, 10, 8 assisted @ 17kg

Crunches - 12, 10, 8

Lying leg curls - 12, 10 ,8

Did not feel I had the best workout today, felt rather hurried due to lunchtime rush at the gym. But am looking forward to legs tomorrow.

[kunal]

Ok so just realised, the second abs exercise was lying leg raises, not lying leg curls!

[kunal]

Ok a few days late again, I did legs last week Friday as follows:

Superset:

Leg Extension: 12x20kg, 10x35kg, 8x40kg

Lying Leg curl: 12x19kg, 10x22.5kg, 8x26kg

Was unable to superset next sets so did them individually:

Squats: 12x20kg, 10x25kg, 8x35kg

Deadlifts: 12x5kg, 10x10kg, 8x15kg

I think it was the first time I got the form right on the deadlifts as not only were my legs shaking on doing the exercise, I was completely out of breath at the end of the last set and felt like I was floating when walking as my legs felt so light.


As I am training at lunch times, unfortunately it is proving very difficult to superset on many exercises. For this reason I am now going to change the routine to lifting heavy and lowering the rep ranges.

[kunal]

Ok so the first day of the changed routine on the 09/01/2006:

Due to time constraints rest periods were minimum, no more then a minute or changing the weights about.

The heavy lift sets I was aiming for 6 reps on muscle failure.

(Chest and Tri's)

Bench Press: 10x10kg, 6x15kg, 3x20kg, 4x30kg, 6x24kg

Flat Bench DB press: 6x10kg, 6x16kg, 6x16kg.

Dips: 2 x 10 x bodyweight

Lying Tricep Extensions: 10x5kg, 8x10kg, 3x15kg, 5x15kg

Tricep Pushdowns: Ok as the figures on the weights did not correspond to the weight I am not 100% sure of the weight used. There was no conversion charts and Could not find an instructor floating about to help, so will find this out.

But carried out 8xmedium weight, 6xhard set, 6xmuscle failure was felt on the last couple of reps!

[kunal]

Just an observation, I felt very much more pumped walking out of the gym after this first changed routine then I have done over the last week doing supersets!

I guess this can only be a good sign.

[markc7]

Good stuff, keep it up! The shorter rest periods really make a difference, eh?