Wednesday 25/09/2013 Back And Triceps…

Tonight’s session went very well. Focused and determined.

Back

  • Seated row, warm up, heavier set to failure
  • Reverse grip pull downs,  60kg x 8, 100kg x 8
  • Narrow grip pull downs, 100kg x 8, 120kg x 8, 160kg x complete failure
  • Posterior delt raise,
  • Dead lift, 60kg x 10, 100kg x 8, 120kg x (8 or 10 just till exhaustion) 140kg x 3
  • Shrugs barbell, 60kg x 15, 80kg x 15, 90kg x 15
  • Bent over reverse grip barbell row, 60kg x 10, 60kg x 10, 70kg x failure (possibly 8)

Triceps

  • Dips, bodyweight x8, 15kg x 8, 25kg x 5
  • Skull crushers, 20kg x 8, 30kg x failure (possibly 8)
  • V bar push downs, 50kg x 8, 60kg x 8, 70kg x failure

I think that’s everything.

I took my headphones tonight and I genuinely feel that this made me push harder as it is usually very quiet in the gym apart from banter. A bit of music gives me focus and helps me push harder. I felt sick after deadlifts as I pushed myself very hard. That’s the most reps I have done with that weight and it really did feel good throughout my whole body.

As for my progress with my weight, I feel that I am slowly progressing and I am on the right path. I also feel that I have a very good idea of how my body reacts to the way I lift weights and the exercises I perform.

That will do for now as I’m shattered…

 

 

 

August 7th 2013 – Day 7 -End Of Week 1

 

 

 

day 7

 

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Today is the end to week 1. That has gone quick and I have learnt a lot about nutrition in such a short time. I am still far away from a really good diet, but I’m paying much more attention to what my meals contain and the macros that make up my daily food intake.

I have also made a silly mistake of setting my daily calorie allowance of 1920. I’m quite sure that I could lose fat if I was taking in 2500 calories a day or even 3000 calories per day, with the food I’m eating. I have ate like a pig today and I have still only managed to make up 2,227 calories in total. Adding a workout on top of that, it’s way to low in my opinion. It’s all about learning though and this is exactly what I am doing here.

This week I have lost approximately 4lb. I know I can’t keep this up and I simply don’t want to either. If I can drop 1-2 pound a week I will be chuffed and I will still meet my goal over the next few months. I know I have left it late in the year to drop the fat, but these are things that I have to do at certain times when everything falls in place.

 

There is no end, it’s about constantly evolving…

 

 

 

August 5th 2013 – Day 5

day 5

 

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So far I have lost 4lb in just a few days, I don’t want this to happen as I know it’s too much of a drop in such a short time. I don’t want to lose too much strength and that’s the reason to slowly drop the fat.

So far my diet is great! I am eating much more than ever, I am preparing meals ready to eat in the day and I am experimenting with different foods too.

The gym went great tonight too. I was focused and did what I had to do. I felt strong and mentally focused to try and push as hard as I could. My spotter helped me do a forced rep or two and that really killed the chest and biceps. I have adapted to the philosophy of less is more. I’m doing less set’s, less weight, less exercises, but I’m making sure the muscles are hitting complete failure on the negative rep too. I’m eating much smaller portions of food throughout the day and I’m making sure I keep topping up my food intake very 2-3 hours. This should allow my body to burn the food off and not give excess calories for my body to store as fat.

I can’t fault anything at all after 5 days! If I can maintain this type of progress then I will hit my goal without doubt.

The road is long, there is no end. There is a start however and that is further away than the none existing end…

Latest Weight Update (Pics)

My latest weight update looks good…

I feel that I need to say that I don’t trust these things much and I prefer to look in the mirror or lift weights to see how I am progressing. I know I am on the right track without this, but here it is anyway.

I look at the first one (far left) which was a similar weight to the last one (far right), although the last one shows that I have lost 2kg* of body fat and maintained my overall weight of 84kg*. It also shows at the bottom that I have lost 2kg* of body fat which fits in perfect with the weight I have lost.

Comparing the 2 outer ones to the middle one shows that I have lost 3kg* of fat and 3kg* of overall weight which fits in good with my fat loss and not muscle loss.

If the middle one showed that I had lost 3kg* overall weight but only 2kg* of fat, then I would say I am losing muscle too. I have all the weigh-ins that I have taken from the last 2 years and this is shown quite clearly.                                        weight

For example. The picture below shows that I have maintained my overall weight, but I have lost 3kg* of body fat. As I have lost 3kg* of fat, but maintained my overall weight, this means I have gained 3kg* elsewhere, which is muscle.

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This is what I am aiming for and I sure I am on a the right path with nutrition and my workouts. This is quite exciting for me and this is why I have to take note on my blog so I know when, how and why my body is changing.

Screenshot (89)

*Approximately

*This is to the best of my knowledge*

On the right path…

07/06/2013 Workout and Blog

First of all I want to thank all the people that have messaged me saying how inspired they are by my blog and have praised me for what I have done so far.

Thank you! 

I’m going to start with what I did tonight and then I will go off track and talk about other things.

Tonight I did shoulders and legs. There isn’t really a better split than this at the moment as I hit the gym three times a week for around one hour per session.

My splits go,

  • Monday – Chest and Biceps
  • Wednesday – Back and Triceps
  • Friday – Shoulders and legs
  • Light cardio and abs in-between if need be.

Shoulders

  • Standing shoulder press – 15kg Olympic 6ft bar to start then, 35kg, 45kg and 55kg. All aiming for 8-10 reps.
  • Seated press –  Dumbbells, 70lb x 8, 70lb x 7, 60lb x 8.
  • Front (Anterior Deltoid), side(Lateral Deltoid) and rear (Posterior Deltoid) raises – 30lb x 6 reps x 3 sets
  • Arnold press standing – 30lb dumbbells for 8 reps and then 40lb dumbbells for 8 reps.
  • In front and behind standing over head press to finish – 35kg for 10 reps and 25kg for 12 reps.

Legs

  • Squats, bodyweight and stretch to start
  • 60kg x 15
  • 80kg x 15
  • 100kg x 8
  • 120kg x 2
  • 80kg x 12
  • Calf Raise (On leg press), 120kg x 15-20 reps and 4 sets. The pain was excruciating before I stopped!!!

OK, that’s that out the way and now I want to talk about peoples opinions on me, inside and outside the gym.

I have had more compliments in the last few weeks than I have ever had in my life. People are complimenting how I have bulked up since last year and how well I look. I have an issue with this though, as I have always been put down since being young. I have always been chubby, which leads to being called fatty etc. I find when people compliment on me, I think they are saying it to make me feel good and then walk off laughing. Kind of like when you get that person on x-factor that is awful, but everyone says how great they are.

In the gym tonight the one chap asked me if I have lost weight and I said yes. I haven’t gone on any diet at all, I’m probably eating much more than before, just that it is good nutritional food rather than flap jacks for instance. I have ate more healthy nutritious food in the last 3 months than my whole life combined. I started out on healthy eating and it has simply turned to standard eating.

The guy then went on to say I will lose strength if I lose weight. Yeah, I understand what he is saying, but I also know that is complete rubbish. I have lost well over half a stone and my strength hasn’t dropped at all! I have slowly lost the fat at a steady rate and I will continue to do so until my weight levels out.

I was doing standing front, side, rear raises in the gym earlier and I could clearly see muscle fibres in my shoulders. I have never seen it before as I was carrying too much excess fat. This feeling was amazing and I asked my training partner to record it. Let’s just say he isn’t Steven Spielberg! I also noticed when I was spotting him doing seated press than I was starting to see definition across all my muscles in view.

*Again, I’m not being arrogant with what I’m explaining, but I am working damn hard trying to achieve what is slowly coming along*

So, as body fat goes I am doing it right. The main problem I will have is the fat around my stomach. Going from a size 40 inch jeans to visible abs is not going to be easy. I will do it though, so stick with me.

I’m going to leave it there for tonight and blog more over the weekend.

Remember, there’s only YOU stopping YOU…