Look inside the box: exercise

Having moved back to Chester over a year ago, I've been training alone but I need that extra push. I need to find a like-minded, active, fit mate to be my gym buddy. Let me know if you're interested. I've just moved from DW/JJB in Winsford to Total Fitness in Chester so I'll be training there most mornings around 6:30.

If you haven't guessed already, I take a lot of time and put a lot of effort into keeping fit and trying to improve my body. I love being in the gym and I've even completed my qualification as a Personal Trainer. I wanted to use that as a part time job at some time or other but so far, I've not been able to get round to it. The timing hasn't been right and I can't get enough money from it to pay the mortgage.

I swim a lot. I swim 6-7 days a week and usually a mile or more each time at Winsford Fitness Centre. I used to swim at a local gay swimming team called the Moseley Shoals when we still lived in Birmingham. That's something I miss to be honest. It's been nice just swimming with guys who enjoy swimming as much as I do and yet who I can feel comfortable with chatting about whatever we want to.

Having been a regular customer from My Protein, I can now offer freinds and family a 5% discount on their purchase. When you checkout, make sure you quote my code to get your discount!

I workout in the gym five times weekly and I make sure I do Cardiovascular work in the form of my swimming after each workout. Although I find it easy to gain, I also gain about the same amount in fat too so I have sworn now that I will make sure I do the CV to minimise what I put on. Not only that but the swimming helps keep me fitter and help improve my overall health and performance. I decided to become a member of JJB Fitness in Winsford (now DW Sports Fitness) so I can go before work or on my lunch but I am about to change back to Total Fitness in Chester (which is where I was a member before Uni). Ultimately, TF is closer to my work, closer to home and I can get it cheaper than the price I pay at the moment so it makes sense to move back there.

I keep trying to gain size but keep forgetting to keep a record of my stats so I'm going to do that here:

Date:	13/07/2009
Weight (KG):	78.5	Chest:	40.5"
Body Fat (%):	18.3	Shoulders:	45"
Viscerol Fat (%):	4	Biceps:	16.25"
Muscle (KG):	60.9	Waist:	31"
Water (%):	56.2	Quads:	21"
Forearms:	11.5"	Calves:	14.25"

Date:	05/06/2009
Weight (KG):	73	Chest:	40.5"
Body Fat (%):	15.3	Shoulders:	45"
Viscerol Fat (%):	3	Biceps:	14.5"
Muscle (KG):	58.8	Waist:	31"
Water (%):	58.4	Quads:	21"
Forearms:	11.5"	Calves:	14.25"

Date:	17/02/2009
Weight (KG):	76	Chest:	42"
Body Fat (%):	18.6	Shoulders:	43"
Viscerol Fat (%):	5	Biceps:	15.75"
Muscle (KG):	58.8	Waist:	32"
Water (%):	58.4	Quads:	22"
Forearms:	11.5"	Calves:	15.25"

My week of fitness looks like this at the moment:

Day	Activities
Day 1	Gym - Chest: Barbell Flat Bench Press Incline Dumbbell Press Decline Barbell Bench Press Flat Dumbbell Flyes Pull Overs Leg Raises Swim: 64 lengths at Total Fitness
Day 2	Gym - Arms: Barbell Curl Dumbbell Skull Crushers Dumbbell Preacher Curl Triceps Dips Dumbbell Hammer Curl Triceps Press down Swim: 64 lengths at Total Fitness
Day 3	Gym - Legs: Barbell Squats Incline Leg Press Incline Leg Press Calfs Leg Extensions Leg Curl Standing Calf Raise Swim: 64 lengths at Total Fitness
Day 4	Gym - Back and Abs: Barbell Dead lift Wide-Grip Pull-Ups Seated Row T-Bar Row Shrugs Swim: 64 lengths at Total Fitness
Day 5	Swim: 100+ lengths
Day 6	Gym - Shoulders: Dumbbell Side Lateral Raise Upright Row Bent Over Dumbbell Raise Wide Grip Barbell Upright Row Side Bends Trunk Rotations
Day 7	Rest Day

Previous workouts looked liked this:

Day	Activities
Day 1	Gym - Chest: Barbell Flat Bench Press Incline Smith Press Decline Barbell Bench Press Incline Dumbbell Flyes Pull Overs Swim: 64 lengths at Winsford Leisure Centre
Day 2	Gym - Arms: Barbell Curl DB Skull Crushers Dumbbell Curl Dumbbell Hammer Curl DB Triceps Kickback DB Concentration Curl Weighted Dips Triceps Press down Swim: 64 lengths at Winsford Leisure Centre
Day 3	Gym - Legs: Barbell Squats Incline Leg Press Incline Leg Press Calfs DB Weighted Lunges Leg Curl Seated Adductors Swim: 64 lengths at Winsford Leisure Centre
Day 4	Gym - Back and Abs: BB Dead lift Wide-Grip Pull-Ups T-Bar Row 1-Arm Row Leg Raises Trunk Rotations Seated Row Swim: 64 lengths at Winsford Leisure Centre
Day 5	Swim: 100+ lengths at Winsford Leisure Centre
Day 6	Gym - Shoulders: Side Lateral Raise on Bench Dumbbell Front Raises BB Upright Row DB Rotations Single Arm Reverse Cables Barbell Shrugs
Day 7	Rest Day

Day	Activities
Monday	Gym - Chest & Triceps: Barbell Flat Bench Press Incline Dumbbell Bench Press Pull Overs Incline Dumbbell Flyes Dumbbell Triceps Kickback Skull Crushers Dips between benches with weight Swim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Tuesday	Gym - Legs & Abs: Barbell Squats Incline Leg Press Incline Leg Press Calfs Single Leg Curl Seated Adductors Leg Raises Trunk Rotations Swim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Wednesday	Rest Day Swim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Thursday	Gym - Back & Biceps: Barbell Deadlift Wide-Grip Pull-ups Dumbbell One-Arm Row Barbell Curl Dumbbell Curl Dumbbell Hammer Curl Barbell Forearm Curls Swim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Friday	Gym - Shoulders, Abs & Calfs: Seated Smith Shoulder Press Incline Leg Press Calf Press Dumbbell Side Lateral Raises Dumbbell Front Raises Barbell Shrugs Leg Raises Trunk Rotations Swim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Saturday	Rest Day
Sunday	Rest Day

Day	Activities
Monday	Gym - Chest & Triceps: Flat Bench Incline Bench Pull Overs Flat Cable Flyes Cable Press down Skull Crushers Dips between benches with weight 15-30 minutes CV Swim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Tuesday	Gym - Legs & Abs: Barbell Squats Incline Leg Press Incline Leg Press Calfs Laying Leg Curl Seated Adductors Leg Raises Trunk Rotations 15-30 minutes CV Swim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Wednesday	Rest Day Swim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Thursday	Gym - Back & Biceps: Barbell Dead lift Wide-Grip Pull-ups Seated Cable Row DB Row Barbell Curl DB Curl DB Hammer Curl Barbell Forearm Curls 15-30 minutes CV Swim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Friday	Gym - Shoulders, Abs & Calfs: Seated Smith Shoulder Press Incline Leg Press Calf Press DB Side Lateral Raises DB Front Raises Cable Reverse Cross-overs Cable Upright Row Single Arm Shoulder Rotations Shrugs Leg Raises Trunk Rotations 15-30 minutes CV Swim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Saturday	Rest Day
Sunday	Rest Day

Day	Activities
Monday	Gym - Chest & Triceps: Flat Bench Incline DB Bench Decline Bench Incline DB Flyes Skull Crushers Dips with Triceps Press Super-set 30 minutes CV Swim: 1 mile at Winsford Leisure Centre or JJB Fitness
Tuesday	Gym - Legs: Barbell Squats Incline Leg Press Leg Extensions Barbell Stiff Leg Dead lift Seated Calf Raise Ab Crunch 30 minutes CV
Wednesday	Rest Day Swim: 1 mile at Winsford Leisure Centre or JJB Fitness
Thursday	Gym - Shoulders: DB Shoulder Press Standing DB Side Laterals Standing DB Front Raises Cable Side Laterals Single Arm Shoulder Rotations Ab Crunch 30 minutes CV Swim: 1 mile at lunch at Central Baths, Wolverhampton
Friday	Gym - Back & Biceps: Dead lift Lat Pull Down T-Bar Row One-Arm DB Row Barbell/EZ Bar Biceps 21's Incline DB Biceps Curl Low Pulley Cable Biceps Curl Barbell Forearm Curl 30 minutes CV Swim: 1 mile at Winsford Leisure Centre or JJB Fitness
Saturday	Rest Day
Sunday	Rest Day

Day	Activities
Monday	Gym - Chest & Triceps: Incline Bench Flat Bench Decline Bench Incline Flyes Skull Crushers Rope Triceps Press 30 minutes CV Swim: 1 mile with Moseley Shoals
Tuesday	Gym - Legs: Barbell Squats Dumbbell Lunges Leg Extensions Leg Curl Standing Smith Calf Raise on Plates Incline Ab Curls 30 minutes CV Swim: 1 mile at lunch at Central Baths, Wolverhampton
Wednesday	Rest Day
Thursday	Gym - Back & Biceps: Wide Grip Pull-ups Dead lift Low Pulley Cable Row Barbell/EZ Bar Biceps Curl Incline Dumbbell Biceps Curl on Bench Low Pulley Cable Biceps Curl Barbell Forearm Curl 30 minutes CV Swim: 1 mile at lunch at Central Baths, Wolverhampton
Friday	Gym - Shoulders: Smith Front Press Standing Dumbbell Side Laterals Reverse Pec Deck Single Arm Shoulder Rotations 30 minutes CV
Saturday	Rest Day
Sunday	Rest Day