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Home / My Muscle Building Journal / My Home Workout Journal Week 3
My Home Workout Journal
Week 3
Week 3 Summary
I have now completed 3 full weeks of training and the first phase of the training. Next week sees me moving onto a different set and rep scheme which is all explained in the book.
I am still giving each workout 100% and am still finding myself really sore for a few days after. I am finding the actual exercises easier to perform then before as i am getting the technique right and they feel more comfortable to do.
Keeping to the tempo for each exercise is hard and makes the workout alot harder and more intense and because of this i have found that i am actually lifting less weight then i thought that i could. Following the correct method should increase my strength over the next few weeks and certain exercises i have improved dramatically. For instance with pull ups i struggled to do one and now i can do between 4-5. This dosnt sound much but for me it is a great achievement, and i have added between 5-10lbs to most exercises.
On the nutrition side of things i have has few slip ups this week and on two occasions had such a busy and stressful day at work and home i just had a couple of beers (no more then 2) and some potatoes chips whilst i watched a DVD to relax. I don't think this really is a big deal and i shouldn't spend to much time stressing about it, as long as i don't make it a habit, and to be honest if i cut everything out in one go i don't think i would have even of lasted this long.
I have not touched fizzy drinks, sweets or chocolates and believe this to be helping with the fat loss.
In the last few days of this week i have been using a Whey Protein Powder. I have been put off from using supplements however i believe that a good quality protein powder will help me build more muscle and help with recovery from my workouts. I have only been using two servings a day one mid morning and the other before dinner in the evening.
My progress So Far 
Weight 202.6lbs
Waist 37
R Biceps 15
L Biceps 14.7
R Thigh 22.5
L Thigh 22
Chest 42
Body Fat 19.17%
Fat Mass 38.72lbs
Lean Mass 163.28lbs
The above measurements were taken using a tape measure, digital scales and body fat caliper They will not be 100% accurate so please allow for human error in this workout journal.
In the 3 weeks of using the No Nonsense Muscle Building System i have made some progress. Considering i have not made any gains in the past i am pretty pleased with what i have achieved so far.
I was not expecting to make loads of gains in the first couple of weeks as i am only just starting out and it will take a while to get used to the training and nutrition.
Over the next 3 weeks i am going to sort out my diet even further by following some of the meal plans that come with the program and also use protein drinks more regularly to fuel my body with the protein it needs to grow new muscle.
3 Week Summary
"In the last 3 weeks i have":
- Gained approx 2inches to my chest
- Lost 1inches on my waist
- Lost 2.69% Body fat
- Gained 6.23lbs of lean muscle
- Lost 5.23lbs of body fat
I am impressed with the above figures, i didn't expect to see any changes on the stats. I have noticed that on some of my t shirts they are starting to feel a little tighter under the arms, however i thought they may just be shrinking in the wash.
I am beginning to feel pumped up after each workout and can almost 'feel' the muscle and notice its there which didn't happen before.
I look forward to seeing what the stats are in 3 weeks time, if my progress continues like this then i will need to evaluate my original goals in this workout journal.
Start Your Own Muscle Building Workout
Why not start your own muscle building challenge and see how much muscle you can gain in your own home in just a few short weeks. 
The No Nonsense Muscle Building Workout is more then just a training routine, its a complete package that will help you move one step closer to your goals, and is the one that i am using in my 12 week challenge.
www.Muscle-Building-Coach.com
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