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  1. #1
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    Default 5 years in the making MrCirusX beating anxiety and depression

    Hi, so kind of unsure about doing this.

    New to the forum, haven't posted much, but hey i figure if i'm going to do this I will need help from experienced guys and girls.

    Not really too comfortable about discussing ins and outs, but put on weight.

    Went from being in shape to now.

    Currently feeling the majority of the time.

    --- Tired
    --- angry
    --- de motivated
    --- anxious
    -- a little depressed.

    Is this down to the increased weight and not exercising ? only time will tell, but when I do workout I feel amazing for it so I figure this should help me, easy right?

    The increase in weight and feeling like crap, was down to a poor call centre job I was working in. Now working in a great IT 2nd line job, so hopefully can cross this part off the list.

    anyway, the main problem for me was motivation and finding a suitable time to workout.

    So I think i've got this sorted now.

    Tuesdays, Thursdays, Saturdays and Sundays will be workout days.
    Football on a wednesday.

    5 x

    The reason for these days is because weekends are less busy, and I can go anytime.
    Weekdays I will work out in the evening around 7:30pm, when its a little quieter.

    anyway.

    Workout Plan

    Monday- OFF
    Tuesday Shoulders + Triceps
    Wednesday football
    Thursday Back
    Friday OFF
    Saturday Chest and Biceps
    Sunday Legs

    Diet

    Breakfast- Porridge _ flax seed
    Midmorning 1.5 scoop of protein in water
    Lunch- Tuna/Chicken Salad
    Midafternoon Apple
    Evening Meal Meat and vegetables/Fish/ etc

    ** Whey protein shake 2 scoops after training, off days, mid afternoon.

    cardio+ 20 minutes before cross trainer
    Weights 40- minutes
    Cardio 20 minutes

    Goal: Reduce body-fat significantly until happy, then re assess goal- ie build muscle/lose more weight etc etc.

    Start Date: 29th Feb 2012.

    1st goal- Regular gym sessions for 1 month, cut the crap, stick to diet and to try to make as much progress as possible.

    Anyway, time to crack on.

    Will report back tomorrow after a back session.

    --- need to confirm current split
    --- sunday cardio only and switch to 3 day split? hmmm




    ---------- thanks for reading-------------

  2. #2
    Moderator Scrutiny's Avatar
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    Nice work creating the training journal

    Will be following this, all the best!
    Consistency is the key

  3. #3
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    Put a couple of good weeks of consistent training under your belt and the first noticeable changes you will experience will be between your ears.

    Good luck with your training bro!

  4. #4
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    Thanks everyone.

    Will post soon

    Anxiety was playing up again today.

    need to think and get serious now.

    its on.......

  5. #5
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    First session complete
    time: 7:30AM

    25 minutes on cross trainer level 6/7- 250 calories

    Lat Pull down
    Back machine-- not sure of the exact name, like a t bar row machine sitting down.
    dumbell row 3 sets

    Barbell curl 10kg.15kg 20kg 3 sets

    easy session to start.

    felt light headed when coming out and hungry, didnt eat before training.

    1.5 scoop after and felt better.

    will monitor and then check.

    morning seems better for me, so at work now, so i can come home and chill

    Going to play football tonight

    and gym again tommorow.

    so far soo good.

    Will look at my diet again I think


  6. #6
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    Ok, this is meant to be honest so, I'll be honest
    Havent trained today, cant go after work anymore, just too tired to be honest.
    Believe or not office/IT jobs take it out of you.

    But thats cool, better to have realised my times now rather than missing sessions all the time.
    Gym schedule now. Monday-Friday weekends off.

    Monday - Chest, Triceps and Abs
    Tuesday - Quads, Hamstrings and Calves
    Wednesday - OFF
    Thursday - Chest, Shoulders and Abs
    Friday - Back and Biceps (Forearms may also be added)
    Saturday - OFF
    Sunday - OFF

    cardio 20 minutes before
    cardio 20 minutes after.

    god im so indecisive lol

    chest is my week point and is lagging, we shall see how I go.
    Last edited by MrCirusX; 03-01-2012 at 03:22 PM.

  7. #7
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    Just saw this as well to progress onto

    http://www.muscleandstrength.com/wor...s-workout.html

    then maybe a 4 day split etc etc

  8. #8
    Coming Up The Ranks

    Default

    Quote Originally Posted by MrCirusX View Post
    Hi, so kind of unsure about doing this.
    I'm new here too, and was a little nervous about starting a log. But I've found it helps keep me motivated. A little peer support is a very good thing.

    Went from being in shape to now.

    Currently feeling the majority of the time.

    --- Tired
    --- angry
    --- de motivated
    --- anxious
    -- a little depressed.

    Is this down to the increased weight and not exercising ? only time will tell, but when I do workout I feel amazing for it so I figure this should help me, easy right?
    Usually one feeds the other. Angry and depressed because out of shape. Out of shape because angry and depressed.

    But yep, it DOES feel amazing. Keep up the good work!

    Now working in a great IT 2nd line job, so hopefully can cross this part off the list.
    Congratulations! I'll be checking in on your log from time to time. Best of luck!

  9. #9
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    Yeah your right, thanks for your reply

    Trying to pin point why your unhappy can be hard as well, gets its about trial and error.

    Finding out when you feel happy and trying to do that more often ie gym, etc

    ===============================

    Gym: 730am
    2nd session.

    Cross trainer 10 minutes- 100 calories

    Lat Pull down

    Pull-ups assisted

    Barbell Curl 15kg

    Concentration Curl 5k--- easy could have went alot heavier but hurting from the previous day on the old plan.

    cross trainer 23 minutes 200 calories.

    great session, no breakfast but had a protein shake 2 scoops of phd diet whey during a workout and a banana afterwards and this really helped.

    The morning session before this on wednesday I didnt have anything until after and felt tired throughout the morning.

    anyway, feel great today and a lot happier.

    Happy i've got a gym slot in and no i can stick to this.

    Need to work on diet though.

    Did Doug's calorie counter/meal planner.

    Mine based on my weight of 73KG and height of 162.56 is 2,659 calories per day.

    So 500 calories less each day will be 1 pound per week

    i can achieve this through diet and training.

    Will read up later on diet.

    Tomorrow chest/shoulders and Abs, would normally have weekend off, but due to missed sessions and starting on wednesday, don't want to stop.

    Will hammer the tits of the gym tommorow cant wait.

  10. #10
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    Smile

    Hi, been a while

    --- basically went out saturday night with friends, with the intention of, couple of drinks, bit of banta and last bus home.

    Unfortunately this wasn't the case.

    Got totally and utterly mortal which is unlike me, considering i drink maybe once every 3 months, but when I do its totally binge drinking which I hate and this is the reason why I dont drink.

    anyway, too cut a long story short, anxiety went through the roof on sunday, which was due to the drink etc.

    and only just recovered from the night maybe wednesday.

    anyway,

    bought the arnie bodybuilding bible and had a good read through this today.

    Trained and went back to basics, realised that a split routine may not be the best option if I can't do one pull-up and then having to wait until the next week to try again may not be the best for my strength.

    anyway, 3 sets 8-12 reps, 1 warm up for each.

    Squat 10KG 15kg 15kg
    Bench 10KG 15kg 15kg
    Barbell Row 10KG 15kg 10kg
    Pull-ups( assisted machine ) 45kg, 45kg 40kg 45kg
    Seated Dumbbell Shoulder press 10kg 14kg 14kg

    cardio was around 3 minutes, as I thought it was getting busy on the weights but was actually wrong, weights area was pretty dead.

    Great session, I have split up my weights and cardio days and this seems to have helped.

    Normally when I've done a full-body, its never worked because mentally I've thought ive still got twenty minutes of cardio to do after which was a nightmare.

    anyway, interval session tommorow, cross trainer etc 60 minutes and a sauna.

    then weights again.

    one thing to add, I was rowing as per videos I've seen on youtube and here, but my lower back was killing people regardless of how heavy/light I was

    Need to work on that however very happy I've just switched to a more strength workout using compound lifts.

    Will add deadlifts in at some point as well.

    Diet is going great today anyway.

  11. #11
    Seasoned M&S Veteran 0606196t's Avatar
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    Hey buddy looking good, try youtubing the Pendlay row, its less lower back involved which may be helpful to you.
    Joseph - falling into the dark side of youtube occasionally

  12. #12
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    Ok new week.

    No posts yesterday, but sure why, think i was considering stopping posting but that ship sailed.

    Weights session yesterday, left my sheet at home, so cant recall my lifts but can lift more on bench, think i was doing 20K plus bar, so not bad I think.

    Not pushing myself on lifts, with me doing full body in the sense that not hammering with drop sets etc

    Rows have got much better, sticking my arse out alot more has helped with the lower back pain.
    ----------------------

    Today, brilliant session. Cardio 50 minutes

    Cross trainer 30 minutes 300 calories mix of interval
    run 16 minutes
    light abb work.

    Alot of it now, is getting into the routine of going.

    Diet is bollox, today for example

    breakfast Protein Shake + Banana

    Sandwich brown bun- roast beef, onions, lettuce cheese

    evening meal- chicken breast, brown toast, beans and sausages, and creamy pasta, I know weird combination

    The problem I have is, gym is certain now mon- friday DONE

    but, I haven't shopped, so although chicken is in, need to start researching diet a bit more and good sources of carbs, sweet potatoes, etc etc. and then have this as my evening meal.

    anyway, will do this now get some vegetables in and maybe have this 4 x per week, with stiryfry and omelette other days, that sounds a lot better.

    Plus I'm not eating before gym, but rather during sipping on protein and banna after maybe not ideal.

    anyway..... weights tomorrow.

  13. #13
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    Ok, posted on the diet form.

    Diet as follows

    Breakfast- Oatmeal 6:45- 7

    TRAIN

    PWO 2 scoops of protein

    Snack 1- Fruit

    Lunch Tuna sandwich on Brown bread, with lettuce, tomatoes

    Snack 2 protein shake

    Evening Meal - I have 6 meals written down but an example

    Chicken breast, Brown Rice and Mushrooms
    Omlette beans and lettuce
    Tuna Steak, Pasta and Brocclie.

    etc etc

    Just need to buy them

    Tonite is chicken and brown rice, dont have any vegies in.

    anyway, will report soon, should hopefully start getting into routine now that the meals are prepared.

  14. #14
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    average session today, on the other hand diet is perfect.

    Session was average due to :

    Undecided about split
    lack of focus due to this

    Want to add more cardio into training.

    Thinking of switching back to inital split to allow 5 days of cardio per week

    10 minutes cross trainer to warm-up
    followed by weights
    and then 30 minute run

    Problem is i like doing my warming up and knowing i dont have to worry about cardio after weights.

    so undecided on this.

  15. #15
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    Workout done

    will add weights later etc.

    Done well, 10 minutes cross trainer

    then stuck to full body

    getting stronger on squat without a doubt and love this excersise

    Understand now what they say about learning the basics before hand, on the other hand, noticing that by the time I'm finishing up im tired and this may have an impact on lifts etc, well it will in infact.

    Going to focus on full body for next month and get form right.

    I'm cutting anyway, so its likely I'm not going to get any bigger anyway, so anything to maintain the muscle is most important.

    Size and strength can come after with my extra food I will be eating.

  16. #16
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    Diet plan re done

    =============


    Meal One - Scrambled Eggs on wholemeal Toast with Peanut Butter
    PWO -1.5 scoop of Protein
    Meal Three - Bannana
    Meal Four - Tuna Salad
    Meal Five - 2 scoops of whey protein..
    Meal Six - from meal choices

    ==================
    Day 1: Legs/Abs
    Day 2: Chest
    Day 3: Back/Abs*
    Day 4: Shoulder/Abs*
    Day 5: Arms
    Day 6: OFF
    Day 7: OFF

    30 minutes cardio before- 40 minutes of weight.

    When bodyfat low, re assess goals and change workout every 8 weeks

    Next split-- Upper Lower

  17. #17
    Squat Jedi Randoja's Avatar
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    Looks pretty good. Best of luck to you.
    Purus Labs Representative
    www.thesquatjedi.com
    www.puruslabs.net
    https://www.facebook.com/puruslabs

  18. #18
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    Thanks.

    I'm the most indecisive person in the world.

    But its going well, but I will probably change my workout tommorow for no reason

 

 

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