Training Diary

20130120 David Gale Week 1

Week 1: The starting point following weight loss phase of 12 weeks without protein supplements

Week 1Weight: 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.
Week 2 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.
Week 3Weight: 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

Week 4: Just BodyJam and weights with a protein supplement.

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.
Week 5Weight: 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

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

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.
Week 7Weight: 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.
Week 8Weight: 12st 6lbs

Week 8: After the Big Bang! 4lbs lighter, stronger legs, but softened upper body due to injury

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.
Week 9Weight: 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.
Week 10Weight: 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.
Week 11Weight: 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.
Week 12David Gale Week 12Weight: 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.