Training Diary

Week 1: The starting point following weight loss phase of 12 weeks without protein supplements Weight: 12st 0lbs
Monday 21.01.13	BodyJam	60 minutes			Hi carb
	Abs	3×30 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x8 reps 14kg dumbbell (DB) standing press	3×10 reps (L/R) 14kg DB overhead triceps curl	3×20 reps (L/R) 14kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps 14kg DB boxing curl	3x10reps (Fr/Rr) 14kg DB Shoulder hunches	Pec Deck: 60kg x 10 65kg x 8 70kg x 6
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×40 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps40kg lat rows	2×10 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x30kg 6x35kg 4x40kg
Saturday	BodyJam	60 minutes			Hi carb
	Abs	3×40 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	3*x8 reps 14kg dumbbell (DB) standing press	3×10 reps (L/R) 14kg DB overhead triceps curl	3×20 reps (L/R) 14kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps 14kg DB boxing curl	3x10reps (Fr/Rr) 14kg DB Shoulder hunches	Pec Deck: 60kg x 10 65kg x 8 70kg x 6
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 2lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×50 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x6 reps 16kg dumbbell (DB) standing press	3×8 reps (L/R) 16kg DB overhead triceps curl	3×20 reps (L/R) 16kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×8 reps 16kg DB boxing curl	3x10reps (Fr/Rr) 16kg DB Shoulder hunches	Pec Deck: 60kg x 10 65kg x 8 75kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×50 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps50kg lat rows	1×20 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x35kg 6x40kg 4x45kg
Saturday	BodyJam	60 minutes			Hi carb
	Abs	3×50 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	2*x6 reps, 1x8reps 16kg dumbbell (DB) standing press	3×10 reps (L/R) 16kg DB overhead triceps curl	3×20 reps (L/R) 16kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 16kg DB boxing curl	3×10 reps (Fr/Rr) 16kg DB Shoulder hunches	Pec Deck: 65kg x 8 70kg x 6 75kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 4lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×60 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x6 reps 18kg dumbbell (DB) standing press	3×8 reps (L/R) 18kg DB overhead triceps curl	3×20 reps (L/R) 18kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×8 reps 18kg DB boxing curl	3x10reps (Fr/Rr) 18kg DB Shoulder hunches	Pec Deck: 65kg x 8 70kg x 6 80kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×60 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps60kg lat rows	1×25 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x40kg 6x45kg 4x50kg
Saturday	BodyJam	60 minutes			Hi carb
	Abs	3×60 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	3*x6 reps, 20kg dumbbell (DB) standing press	3×10 reps (L/R) 20kg DB overhead triceps curl	3×20 reps (L/R) 20kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 20kg DB boxing curl	3×10 reps (Fr/Rr) 20kg DB Shoulder hunches	Pec Deck: 65kg x 8 70kg x 6 80kg x 5
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Week 4: BodyJam and weights with a protein supplement Weight: 12st 6lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×70 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x4 reps 22kg dumbbell (DB) standing press	3×8 reps (L/R) 22kg DB overhead triceps curl	3×20 reps (L/R) 22kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×8 reps 22kg DB boxing curl	3x10reps (Fr/Rr) 22kg DB Shoulder hunches	Pec Deck: 70kg x 8 75kg x 6 85kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×70 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps70kg lat rows	1×30 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x45kg 6x50kg 4x55kg
Saturday	BodyJam	60 minutes			Hi carb
	Abs	3×70 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	3*x6 reps, 22kg dumbbell (DB) standing press	3×10 reps (L/R) 22kg DB overhead triceps curl	3×15 reps (L/R) 22kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 22kg DB boxing curl	3×10 reps (Fr/Rr) 22kg DB Shoulder hunches	Pec Deck: 70kg x 8 75kg x 6 85kg x 5
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 8lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×80 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x4 reps 24kg dumbbell (DB) standing press	3×8 reps (L/R) 24kg DB overhead triceps curl	3×20 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×8 reps 24kg DB boxing curl	3x10reps (Fr/Rr) 24kg DB Shoulder hunches	Pec Deck: 75kg x 8 85kg x 6 95kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×80 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps80kg lat rows	1×30 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x50kg 6x50kg 4x55kg
Saturday	Breakdance	90 minutes			Hi carb
	Abs	3×90 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	3*x6 reps, 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×15 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 24kg DB boxing curl	3×10 reps (Fr/Rr) 24kg DB Shoulder hunches	Pec Deck: 80kg x 6 90kg x 6 100kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Week 6: I’ve decided that this is big enough, so I’ve brought forward my ‘cut’ programme which will run for the final six weeks Weight: 12st 10lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×100 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	Weights: Shoulders, Chest, Arms	3*x4 reps 26kg dumbbell (DB) standing press	3×10 reps (L/R) 26kg DB overhead triceps curl	3×15 reps (L/R) 26kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps 26kg DB boxing curl	3x10reps (Fr/Rr) 26kg DB Shoulder hunches	Pec Deck: 80kg x 8 90kg x 6 100kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×100 inclined crunches
Friday	Weights: Lats and Triceps	3×8 reps100kg lat rows	1×30 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x50kg 6x50kg 4x60kg
Saturday	Breakdance	90 minutes			Hi carb
	Abs	3×100 inclined crunches
Sunday	Weights: Shoulders, Chest, Arms	2×4 reps, 1×6 reps 28kg dumbbell (DB) standing press	3×10 reps (L/R) 28kg DB overhead triceps curl	3×10 reps (L/R) 28kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 28kg DB boxing curl	3×10 reps (Fr/Rr) 28kg DB Shoulder hunches	Pec Deck: 80kg x 6 90kg x 6 100kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 9lbs
Monday	BodyJam	60 minutes			Hi carb
	Abs	3×100 inclined crunches
Tuesday	Rest day				Low carb
Wednesday	NordicTrack	30 minutes	Level 12
	Weights: Shoulders, Chest, Arms	3*x4 reps 28kg dumbbell (DB) standing press	3×10 reps (L/R) 28kg DB overhead triceps curl	3×15 reps (L/R) 28kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps 28kg DB boxing curl	3x10reps (Fr/Rr) 28kg DB Shoulder hunches	Pec Deck: 80kg x 8 90kg x 6 100kg x 4
Thursday	BodyJam	45 minutes			Hi carb
	Abs	3×100 inclined crunches
Friday	NordicTrack	30 minutes	Level 12
	Weights: Lats and Triceps	3×8 reps100kg lat rows	1×30 triceps dips (suspended full body weight)		Med carb
		Lat pull-downs: 8x50kg 6x50kg 4x60kg
Saturday	Breakdance	90 minutes			Hi carb
	Abs	3×100 inclined crunches
Sunday	NordicTrack	30 minutes	Level 12
	Weights: Shoulders, Chest, Arms	2×4 reps, 1×6 reps 28kg dumbbell (DB) standing press	3×10 reps (L/R) 28kg DB overhead triceps curl	3×10 reps (L/R) 28kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 28kg DB boxing curl	3×10 reps (Fr/Rr) 28kg DB Shoulder hunches	Pec Deck: 80kg x 6 90kg x 6 100kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 6lbs Week 8: After the Big Bang! 4lbs lighter, stronger legs, but softened upper body due to injury
Monday	Rest day				Low carb
Tuesday	Rest day				Low carb
Wednesday	NordicTrack	30 minutes	Level 12		Med carb
	Weights: Shoulders, Chest, Arms	3*x4 reps 22kg dumbbell (DB) standing press	3×10 reps (L/R) 28kg DB overhead triceps curl	3×10 reps (L/R) 28kg DB triceps kneeling rows *One DB set per circuit x 3
		3×10 reps 28kg DB boxing curl	3x10reps (Fr/Rr) 28kg DB Shoulder hunches
Thursday	NordicTrack	30 minutes	Level 12		Med carb
Friday	NordicTrack	30 minutes	Level 12
					Med carb
Saturday	NordicTrack	30 minutes	Level 12		Hi carb
Sunday
	Weights: Shoulders, Chest, Arms	2×4 reps, 1×6 reps 22kg dumbbell (DB) standing press	3×10 reps (L/R) 28kg DB overhead triceps curl	3×10 reps (L/R) 28kg DB triceps kneeling rows *One DB set per circuit x 3	Med carb
		3×10 reps (L/R) 28kg DB boxing curl	3×10 reps (Fr/Rr) 32kg DB Shoulder hunches	Pec Deck: 60kg x 6 60kg x 6 60kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 7lbs
Monday	BodyJam	60 minutes			Low carb
	Abs	3×60 inclined mini crunches
Tuesday	NordicTrack	30 minutes	Level 12		Low carb
Wednesday					Med carb
	Weights: Shoulders, Chest, Arms	3*x4 reps 22kg dumbbell (DB) standing press	3×10 reps (L/R) 22kg DB overhead triceps curl	3×10 reps (L/R) 22kg DB triceps kneeling rows *One DB set per circuit x 3
		3×10 reps 22kg DB boxing curl	3x10reps (Fr/Rr) 32kg DB Shoulder hunches	Done as HIIT with 30 seconds between reps
Thursday	BodyJam	45 minutes	4x30secs half body weight squats		Med carb
	Abs & Legs	3×60 inclined mini crunches
Friday
	Weights: Shoulders, Chest, Arms	3*x4 reps 22kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl3x10reps (Fr/Rr) 36kg DB Shoulder hunches	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 30 seconds between reps	Med carb
		3×10 reps 24kg DB boxing curl
Saturday	Rest day	30 minutes	Level 12		Hi carb
Sunday
	Weights: Shoulders, Chest, Arms	3×5 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 30 seconds between reps	Med carb
		3×10 reps (L/R) 24kg DB boxing curl	3×10 reps (Fr/Rr) 38kg DB Shoulder hunches	Pec Deck: 60kg x 6 60kg x 6 60kg x 4
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 5lbs
Monday	BodyJam	60 minutes			Low carb
	Abs	3×60 inclined mini crunches
Tuesday	NordicTrack & Legs	30 minutes	Level 12	4x30secs half body weight squats	Low carb
Wednesday					Med carb
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3
		3×10 reps 24kg DB boxing curl	3x10reps (Fr/Rr) 36kg DB Shoulder hunches	Done as HIIT with 20 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6
Thursday	BodyJam	45 minutes	4x30secs half body weight squats		Med carb
	Abs & Legs	3×60 inclined mini crunches
Friday
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl 3x10reps (Fr/Rr) 36kg DB Shoulder hunches	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 30 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6	Med carb
		3×10 reps 24kg DB boxing curl
Saturday	BodyJam	60 minutes	4x30secs half body weight squats		Hi carb
	Abs & Legs	3×60 inclined mini crunches
Sunday
	Weights: Shoulders, Chest, Arms	3×6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 20 seconds between reps	Med carb
		3×10 reps (L/R) 24kg DB boxing curl	3×10 reps (Fr/Rr) 36kg DB Shoulder hunches	Pec Deck: 60kg x 6 60kg x 6 60kg x 6
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 4lbs
Monday	BodyJam	60 minutes			Low carb
	Abs	3×60 inclined mini crunches
Tuesday	NordicTrack & Legs	30 minutes	Level 12	4x30secs half body weight squats	Low carb
Wednesday					Med carb
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3
		3×10 reps 24kg DB boxing curl	3x10reps (Fr/Rr) 36kg DB Shoulder hunches	Done as HIIT with 20 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6
Thursday	BodyJam	45 minutes	4x30secs half body weight squats		Med carb
	Abs & Legs	3×60 inclined mini crunches
Friday
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl 3x10reps (Fr/Rr) 36kg DB Shoulder hunches	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 30 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6	Med carb
		3×10 reps 24kg DB boxing curl
Saturday	BodyJam	60 minutes	4x30secs half body weight squats		Hi carb
	Abs & Legs	3×60 inclined mini crunches
Sunday
	Weights: Shoulders, Chest, Arms	3×6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 20 seconds between reps	Med carb
		3×10 reps (L/R) 24kg DB boxing curl	3×10 reps (Fr/Rr) 36kg DB Shoulder hunches	Pec Deck: 60kg x 6 60kg x 6 60kg x 6
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.

Weight: 12st 4lbs
Monday	BodyJam	60 minutes			Low carb
	Abs	3×60 inclined mini crunches
Tuesday	NordicTrack & Legs	30 minutes	Level 12	4x30secs half body weight squats	Low carb
Wednesday	Cycle to and from gym	4+ miles each way			Med carb
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3
		3×10 reps 24kg DB boxing curl	3x10reps (Fr/Rr) 36kg DB Shoulder hunches	Done as HIIT with 20 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6
Thursday	Cycle to and from gym BodyJam	45 minutes	4x30secs half body weight squats		Med carb
	Abs & Legs	3×60 inclined mini crunches
Friday	Cycle to and from gym	4+ miles each way
	Weights: Shoulders, Chest, Arms	3*x6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl 3x10reps (Fr/Rr) 36kg DB Shoulder hunches	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 30 seconds between repsPec Deck: 60kg x 6 60kg x 6 60kg x 6	Med carb
		3×10 reps 24kg DB boxing curl
Saturday	BodyJam	60 minutes	4x30secs half body weight squats		Hi carb
	Abs & Legs	3×60 inclined mini crunches
Sunday	Cycle to and from gym	4+ miles each way
	Weights: Shoulders, Chest, Arms	3×6 reps 24kg dumbbell (DB) standing press	3×10 reps (L/R) 24kg DB overhead triceps curl	3×10 reps (L/R) 24kg DB triceps kneeling rows *One DB set per circuit x 3Done as HIIT with 20 seconds between reps	Med carb
		3×10 reps (L/R) 24kg DB boxing curl	3×10 reps (Fr/Rr) 36kg DB Shoulder hunches	Pec Deck: 60kg x 6 60kg x 6 60kg x 6
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training.