ashley willcox's journal part 3

[ashley willcox]

i will be posting my workout , diet and goals in here shortly just need to find the hard copies from my pc first . and then i will post what i have done since the start of my new workout.

[ashley willcox]

diet

meal 1
oatmeal cals:160 protein:4 carbs:32 fat:2.5 fiber:3
apple cals:100 protein:1 carbs:18 fat:0 fiber:3
2 banana cals:70 protein:0 carbs:18 fat:0 fiber:0
total cals: 400 protein:5 carbs:68 fat:2.5 fiber:6

meal 2
2 apples cals:100 protein:1 carbs:18 fat:0 fiber:3
2 bananas cals:70 protein:0 carbs:18 fat:0 fiber:0
total cals:340 protein:2 carbs:72 fat:0 fiber:6

meal 3
2 chicken breasts cals:200 protein:48 carbs:0 fat:1 fiber:0
b/rice+ black eyed beans cals:250 protein:415.5 carbs:41 fat:2.5 fiber:8
total cals:450 protein:63.5 carbs:41 fat:2.5 fiber:8

meal 4
chickencals: cals:200 protein:48 carbs:0 fat:1 fiber:0
sweet potato cals:264 protein:4 carbs:60 fat:0 fiber:1
b/rice+ black eyed beans cals:250 protein:415.5 carbs:41 fat:2.5 fiber:8
apple cals:100 protein:1 carbs:18 fat:0 fiber:3
total cals:814 protein:68.5 carbs:119 fat:2.5 fiber:12


meal 5
protein shake cals:68 protein:17 carbs:0 fat:0 fiber:0
total cals:2072 protein:156 carbs:300 fat:7.5 fiber:32

[ashley willcox]

workout
this is my new routine

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 9 KG
side raise with d/b 3 sets x 6 reps at 9 KG
dumbbell shrug: 3 sets x 6 reps at 20 KG
seated dumbbell press: 3 sets x 6 reps at 10 KG
cardio
for cardio see cardio info at the bottom

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 20 KG
dead lift: 3 sets x 6 reps at 46.2 KG
biceps
d/b curl: 3 sets x 6 reps at 14.4 Kgs

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio
for cardio see cardio info at the bottom


thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 37.3 KG
incline press: 3 sets x 6 reps at 37.3 KG
decline press: 3 sets x 6 reps at 37.3 KG
triceps
seated tricep extension: 3 sets x 6 reps at 10 KG
bench dips3 sets x 6 reps


friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 3 sets x 6 reps
pull ups 3 sets x 6 reps
push ups 3 sets x 6 reps

saturday legs and abs
legs
squats: 3 sets x 6 reps at 31.9 KG
leg extension: 3 sets x 6 reps at 35 KG
leg flexing: 3 sets x 6 reps at 35 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps


Cardio info: for Monday & Wednesday & Friday
10 mins easy then 30 mins all out and then 5 mins easy (the last 5 mins being used to aid cool down)

Warm up
Two sets at half of the weight used in working sets

Cool down
One set at half of the weight used in working sets

Notes
B/B weight = 7.3kgs
D/B weight = 1kg
Weight listed is the total amount of weight with bar and weight discs

[ashley willcox]

goals
as stated on my goal card "i can now deadlift 50kg and i feel good" to be completed by February 10th
"i can now bench 45 kgs and i feel great" to be completed by February 17th

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 9 KG
side raise with d/b 3 sets x 6 reps at 9 KG
dumbbell shrug: 3 sets x 6 reps at 20 KG
seated dumbbell press: 3 sets x 6 reps at 10 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 20 KG
dead lift: 3 sets x 6 reps at 46.2 KG
biceps
d/b curl: 3 sets x 6 reps at 14.4 Kgs

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio
for cardio see cardio info at the bottom
i burned about 500 cals

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 41.9 KG
incline press: 3 sets x 6 reps at 37.3 KG
decline press: 3 sets x 6 reps at 37.3 KG
triceps
seated tricep extension: 3 sets x 6 reps at 10 KG
bench dips3 sets x 6 reps

[ashley willcox]

all comments and suggestions are welcome

[ashley willcox]

friday 19th
friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 3 sets x 6 reps
pull ups 3 sets x 6 reps
push ups 3 sets x 6 reps

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 35 KG
leg flexing: 3 sets x 6 reps at 35 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

[ashley willcox]

monday 22nd: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 9 KG
side raise with d/b 3 sets x 6 reps at 9 KG
dumbbell shrug: 3 sets x 6 reps at 20 KG
seated dumbbell press: 3 sets x 6 reps at 10 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday23rd:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 20 KG
dead lift: 3 sets x 6 reps at 46.2 KG
biceps
d/b curl: 3 sets x 6 reps at 14.4 Kgs

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio
for cardio see cardio info at the bottom

[ashley willcox]

i did not workout today as my back was killing me i will to todays workout tommorow if my back is ok.

[ashley willcox]

i started working out again on monday

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 21 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs

i hit a goal today which was to deadlift 50kg:)

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 44.1 KG
incline press: 3 sets x 6 reps at 39.3 KG
decline press: 3 sets x 6 reps at 37.3 KG
triceps
seated tricep extension: 3 sets x 6 reps at 10 KG
bench dips3 sets x 6 reps

[ashley willcox]

friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 2 sets x 10 reps
pull ups 2 sets x 10 reps
push ups 2 sets x 10 reps

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 40 KG
leg flexing: 3 sets x 6 reps at 40 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 21 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 44.1 KG
incline press: 3 sets x 6 reps at 39.3 KG
decline press: 3 sets x 6 reps at 37.3 KG
triceps
seated tricep extension: 3 sets x 6 reps at 10 KG
bench dips3 sets x 6 reps

[ashley willcox]

friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 2 sets x 10 reps
pull ups 2 sets x 10 reps
push ups 2 sets x 10 reps

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 40 KG
leg flexing: 3 sets x 6 reps at 40 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs

i didnt do deads as my spotter was unavailable

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday i woke up with a head cold and blocked nose so i was taking paracetamol and lemsips and using a vicks vapour thing all thursday and today as i still felt like s**t. so hopefully i will workout 2 moz and i will also do the deads that i didnt do on tuesday

[ashley willcox]

saturday
i felt 90% better so i worked out
saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 40 KG
leg flexing: 3 sets x 6 reps at 40 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
i also did dead lifts: 3 sets x 6 reps at 54.1 KG

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio
for cardio see cardio info at the bottom

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 21 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 46.3 KG
incline press: 3 sets x 6 reps at 39.3 KG
decline press: 3 sets x 6 reps at 39.5 KG
triceps
seated tricep extension: 3 sets x 6 reps at 13.3 KG
bench dips 3 sets x 6 reps with a weight plate

notes
i completed my second goal for this workout by benching 46.3 kg for reps the goal was to bench 45kg but i went 1 better lol:)
i also modified the bench dip by adding a 5kg weight plate on to my lap

[ashley willcox]

friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 2 sets x 10 reps
pull ups 2 sets x 10 reps
push ups 2 sets x 10 reps

notes
i managed 5 pull ups in 1 go:)

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 42.3 KG
leg flexing: 3 sets x 6 reps at 42.3 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 23.2 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.6 Kgs

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 46.5 KG
incline press: 3 sets x 6 reps at 39.3 KG
decline press: 3 sets x 6 reps at 39.5 KG
triceps
seated tricep extension: 3 sets x 6 reps at 15.6 KG
bench dips 3 sets x 6 reps with a 10 kg weight plate on my lap

[ashley willcox]

friday cardio and core
cardio
for cardio see cardio info at the bottom
core
sit ups 2 sets x 10 reps
pull ups 2 sets x 10 reps
push ups 2 sets x 10 reps

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 45 KG
leg flexing: 3 sets x 6 reps at 45 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

i am going to do carry on doing my current routine for another 2 weeks to make up for the days that i felt s**t. after the extra 2 weeks i will take a week off and start a new routine. the only supps i will be on for the next 4 weeks is animal pak and ON 100% whey

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 25.6 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs
i have found the perfect job (its cleaning at a health centre and they give u free membership ) (i hope i get lol)

[ashley willcox]

wednesday abs and cardio
abs
4 point drawing in manouvere 3 sets x 6 reps
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps
cardio

[ashley willcox]

thursday chest and triceps
chest
bench press: 3 sets x 6 reps at 47.3 KG
incline press: 3 sets x 6 reps at 39.3 KG
decline press: 3 sets x 6 reps at 41.9 KG
triceps
seated tricep extension: 3 sets x 6 reps at 15.6 KG
bench dips 3 sets x 6 reps with a 10 kg weight plate on my lap
i have got a interview at fitness first tommorow (hope i get the job)

[ashley willcox]

friday cardio and core
cardio
core
sit ups 2 sets x 10 reps
pull ups 2 sets x 10 reps
push ups 2 sets x 10 reps

[ashley willcox]

saturday legs and abs
legs
squats: 3 sets x 6 reps at 34.1 KG
leg extension: 3 sets x 6 reps at 45 KG
leg flexing: 3 sets x 6 reps at 45 KG
abs
crunch 3 sets x 6 reps
twist crunch 3 sets x 6 reps

[ashley willcox]

monday: shoulders and cardio
shoulders
front raise standing with d/b: 3 sets x 6 reps at 11 KG
side raise with d/b 3 sets x 6 reps at 11 KG
dumbbell shrug: 3 sets x 6 reps at 21 KG
seated dumbbell press: 3 sets x 6 reps at 11 KG
cardio

[ashley willcox]

tuesday:back and biceps
back
bent over single d/b rows: 3 sets x 6 reps at 31 KG
dead lift: 3 sets x 6 reps at 51.9 KG
biceps
d/b curl: 3 sets x 6 reps at 15.4 Kgs

[ashley willcox]

Wednesday i did not workout because i felt like s**t.
i did not workout today as i was doing interview preparation for a interview that i have got tomorrow.
i am going to take time from lifting starting from friday instead of starting the time off on monday.

[RoaringMad Mac]

Is every thing goin alright now ashley, You back on course.

[ashley willcox]

Is every thing goin alright now ashley, You back on course.

hi RMM everything is going ok thanks. i will be starting the workout that i posted up a few weeks ago on monday. i was unlucky with the job. i will be picking up a rack hopefully in a few weeks so i should see my squat numbers increase.