Progress

[Mick_540]

Further updates ... another good week, especially today.

Monday March 13
50 minute spin bike (135-153bpm), it seemed really difficult today even though my heartrate did not get over 153.

Tuesday
50 minute xtrainer (135-155bpm). Another bloke at the gym has been doing 60 minutes, I need to beat him next week.

Wednesday
Chest
4 sets each of
Flat bench, incline bench, dips

Back
4 sets each of
Pulldowns, barbell rows, chinups, dumbell rows

Calfs
Calf raises x4

Thursday March 16
Morning
5 minute stepper
50 minute running at 12.3 kmh (10km in 49.48)
Absolutely cannot believe I can now run for 50 minutes. One year ago this was impossible to even think about.

Lunch
42 minute walk

Nark, I've dropped back to one legs session per week, at least until I can come up with a solution to the post-legs session soreness. Still hitting legs hard, but twice a week seems to be a bit much for me at this stage (remember I am almost 38 years old).

Anyway, weight is still fluctuating between 100kg and a low of 95.5kg. That's a bit confusing to me. Getting heaps of comments from people about how much weight I have lost.

Be interested for estimates of bodyfat, I'm guessing in excess of 15%. Also be interested to hear if anybody is willing to hazard a guess as to whether abs will ever appear!!!!!!!!!!

Photos for this week below.

[*Narkissos*]

Nark, I've dropped back to one legs session per week, at least until I can come up with a solution to the post-legs session soreness. Still hitting legs hard, but twice a week seems to be a bit much for me at this stage (remember I am almost 38 years old).

My opinion.. you should stick with it. How long have you been doing it so far? 2 weeks? 3? I find the initial stages of twice-weekly training is painful DOMS-wise.. but it ceases around week 3 for me.

My suggestion to ease the post-training soreness would be: reduce the volume of each leg session.

Right now you're doing squats and leg-presses in the same session.

I'd go with a good warm-up followe by one major quad exercise.. then one ham exercise..then one calf exercise. That's my formula

My leg routine looks like this most days:

general warm-up: 5 minutes riding: recumbant bike

Squats or Leg presses: 2 light warm sets..each followed by stretching

Then 4 'work' sets.

Hamstrings follow: 1 warm-up set... followed by 4 'work' sets.

Then Calves: 5 sets.

Stretching pwo.. and a light warm-down session (ligth cardio) pwo can reduce post-training soreness.

Hope that helps

Holla

~Narkissos

[Mick_540]

Friday March 17
50 minutes xtrainer in morning (140-150bpm)
Legs not sore, feeling good.

Satuday March 18
Legs, shoulders. Went heavy (for me!) on legs - Nark I'm sticking to 3 exercises for quads - squats and presses and extensions ...... felt great.

Sunday March 19
Spin (60 minutes, heart rate 135-150)

Monday March 20
60 minutes xtrainer in morning (140-155bpm)
5.5km run at lunchtime (went for a walk but streets packed with Commonwealth Games crowd, so I ran the other direction and felt great)

Tuesday March 21
Chest, back and biceps in the AM
Ran Botanical gardens "Tan Track" for the first time at lunchtime, 3.87km in 19:04. Not fast, but gives me a benchmark.

Wednesday March 22
20 minutes xtrainer, 20 minutes run at 12.3kmh and 10 minutes stepper in the morning (heatrate 140-157bpm)
Walk for 45 minutes at lunchtime

Thursday
Legs and shoulders. Went 25,25,20,20 at 180lb on squats, 20,20,20,20 & 400lbs on leg presses (its a light day and have been running a bit lately). Legs felt awesome.
Shoulders also felt great.
Walked for 45mins at lunchtime

Friday
20min xtrainer, 10min stepper, 20min xtrainer

Saturday March 25
Back, triceps and calves. Feels like my back is getting stronger. 4 sets pulldowns, 4 sets barbell rows, 4 x dumbell rows, 4 x assisted chins.

Sunday March 26
Spin (45 minutes, 138-149bpm). Feeling pretty lazy today, probably should have rested.

Trying for quicker 10km treadmill run tomorrow and a quicker lap around the "Tan" on Tuesday.

Nark, the legs feel great this week despite the 12 hard sets for quads twice for the week, probably should have taken Sunday off but I'm so addicted to the exercise. New photos attached, not much change, weight seems to be stable (well stable in that I fluctuate between 95.5 and 100kg). I'm going to have to post my diet in the diet forum later in the week, I'm struggling to get rid of the fat off my abs. But I feel fitter in regards to running, and hoping to improve times for a couple of things this week. Had no chance for any sprinting.

[*Narkissos*]

Just keep at it man.

How's your diet been?

[Mick_540]

Ran 10km on treadmill as planned, 49.15 was my time.
That's a 33 second improvement. Very happy!!

Slightly sore left calf after the run, but its got better as the day progressed. Meant to be doing legs tomorrow, need to see how calf feels. Should be ok.

Typical day's menu .... meals minimum of 2 hours apart. My morning sessions are on an empty stomach.

Breakfast (eaten 15-20 minutes post workout)
250ml low fat milk
200ml yoghurt
1 banana
6 strawberries
6 egg whites, 1 yolk
6 stawberries
1/2 - 2/3 cup uncooked unprocessed oats
1 tblsp honey
blended in food processor, nice.

Mid morning snack
140g tuna in olive oil (well drained, cannot stomach in springwater any longer)
140g 5 bean mix or 1/2 cup brown rice or pita bread, whatever I have in the pantry.

Lunch
200-250g lean steak
3/4 - 1 cup brown or basamati rice
salad (sometimes, say beans and tomato)

Mid afternoon snack
140g tuna in olive oil (well drained)
140g 5 bean mix or 1/2 cup brown rice

Dinner
250g chicken breast (no skin)
3/4 cup cooked rice
green vegies (brocoli etc) or salad

Before bed snack
140g tuna in olive oil (drained)
1/2 pita bread with cheese

Nark, you think I can accelerate my progess with changes to diet? I am taking no supplements whatsoever, apart from the occasional protein drink if I am stuck in a meeting when I should be having a mid morning or mid afternoon snack.

Skinfolds coming this friday (9 point skinfold test).

[*Narkissos*]

Looks relaxed.

What're the macro totals overall.. and for each meal?

[Mick_540]

I will work out macros for each meal at dietician on Friday and post on the weekend sometime.

Nark thanks for showing an interest. I'm feeling fit, probably need to make weights a priority for a while to put on some quality muscle.

[*Narkissos*]

I will work out macros for each meal at dietician on Friday and post on the weekend sometime.

Cool... see if you can get your current bf% assessed this weekend so we can contrast it against the macros assigned to you

Nark thanks for showing an interest. I'm feeling fit, probably need to make weights a priority for a while to put on some quality muscle.

No prob.. thanks for putting the effort into this log.

Making the weights a priority would be a plus

~Nark

[Mick_540]

The dietician cancelled on me (she was sick) so I did not get skinfolds done last Friday.

I also need some instructions on how to post a spreadsheet so I can show you a typical day diet (macros).

Anyway here is the latest for the training log

Monday March 27
Ran 10km in 49.15 (treadmill). Heartrate between 140-165bpm
Calves sore, no exercise for rest of day

Tuesday March 28 (my 38th birthday)
Chest and legs. Stuck to 5 sets of 12reps on squats @220, and 5 sets of 15-20 on 500lbs on leg presses. Did not go to failure because no spotter (another thread about this coming soon - what to do when you have no spot)
30 minute walk at lunch time. Calves ok.

Wednesday March 29
1 hour xtrainer in morning (130-155bpm)
30 minute walk at lunchtime

Thursday March 30
Back, biceps, triceps in AM.
Ran the Tan at lunchtime in 18:15, that's a 49 second improvement since last week. Calves feel only a little bit sore.

Friday March 31
Spin in AM (130-152bpm)
40 minute walk in PM

Saturday April 1
Legs and chest. Squats 220x12, 260x7, 260x 7, 280x6, 290x5
Leg presses 500x15,600x12,700x8,800x6,500x15
Did some hamstring curls on the seated hamstring curl machine - looks really girly but actually felt ok.

Sunday April 2
Spin 50 minutes 130-151bpm

Monday April 3
Back, biceps, triceps in morning
45 minute walk in PM

Tuesday April 4
10km treadmill in 48:02
That's 1:13 quicker than last week. Very happy.
PM no exercise (calves)

Wednesday April 5
Chest, shoulders, legs in AM
Somehow missed a shoulders workout so hit them today.
Legs I was going to take it easy but ended up doing supersets of leg extensions/leg presses (not excessively difficult) and then did 4 sets of 15 reps with just 180lb on the bar, felt awesome.
Did 40min walk at lunchtime.

Nark you will notice I am ensuring that I lift every second day. Legs I reckon I can train twice every 8 days. Likewise the running - the 10km run seems ok every 8 days, and the 4km Tan run ok every 8th day (a few days after the 10km treadmill run). So I'm trying to work all three in there over 8 days - 2 leg weights sessions, 1 10km treadmill run and 1 4km Tan run. My other cardio limited to xtrainer, stepper and high intensity spin (got a spin bike at home which is handy)

Got to admit that my libido is really pathetic at the moment. A bit of a worry.

Anyway, latest photos attached. I'm hoping that from now on you might see gradual improvement in the legs, I sure am spending a lot of energy on them.

[*Narkissos*]

Overall the log looks pretty good.. and i'm glad you're sticking to it. I'm not sure if you can attach an excel document to your post but you can try... If that fails.. you can copy the tables to a microsoft word document... or paste them into a .jpeg file in ms paint... and post it as an image file.

Got to admit that my libido is really pathetic at the moment. A bit of a worry.

How's your fat intake? What supps are you running? Have you been getting adequate sleep?

Anyway, latest photos attached. I'm hoping that from now on you might see gradual improvement in the legs, I sure am spending a lot of energy on them.

You're looking leaner in each pic

Tan those legs tho.. i think their paleness is detractng from the view when contrasted with the upper body.

Overall, nothing bad to say at all.

You should be proud Mick

~Nark

[Mick_540]

Thanks Nark, much appreciated. I need to strip off the last of the fat (desperately need abs) and get my chest going (never seems to grow, not sure what i can do). Will wax and tan legs shortly.

Legs constantly slightly sore from training, and I can every muscle in them every step I take, if you know what I mean. Sometimes I jump off spin and they feel like they've just had the best massage but i know the next day they'll be sore. I assume that you are ok with 2 leg weights sessions every 8 days - i reckon its a good compromise and will allow me to keep up those running sessions.

Supplements - got some tribulus yesterday, I have always been sceptical of any supplement, but will give it a shot.

Fat intake - you will see it on my next post (hopefully tonight).

The project I am managing at work is beginning to heat up, but I continually refuse to work past 5.40pm. There are more important things to do than work. I have done my bit for the company over 8 years, they need to accept that my health and my family are more important to me.

Sleep - I get 6 hours per night, sleeping great now. For a while there it was terrible, like I was on amphetamines or something. Weekends I have an afternoon sleep on the couch when the kid goes to sleep.

[Mick_540]

Alright, I got into see the dietician on Friday.

Skinfolds below .....

You can see that I put on a small amount of weight but lost fat. This is good. Dietician reckons I will struggle to get below 50mm total skinfolds. I'm not discouraged - I need to see abs!

Will post macros spreadsheet soon.

Nark weights are going really well. Hammies sore - I think its the hamstring curls as I have not done before last week. Not running 10km again until the hammies feel right, but keeping up the cardio (switched to spin and some shorter running as part of some interval cardio).

So ..... goals are to be able to see abs clearly by ....... somebody give me a date.

[Mick_540]

Been another week of training hard, whilst attempting to move house and dealing with a stressed out wife. On holidays now for 10 days. Also going thru IVF with the wife, she's post-menopausal (premature ovarian failure) so her and our generous egg donor have taken all the girly drugs, I've gone in and loaded up a jar (exactly how long should I be in the sperm collection room at the clinic before the nurses think I am perverted?? got to love porn), and we now got 6 little embryos awaiting transfer into the wife on Saturday. If it works it will be our second IVF baby (our little girl is nearly 2yrs old).

No photos this week, no camera at the moment. Received no comments about the skinfolds in previous post, maybe my progress is too slow, too many photos too often, not enough muscular development. I am keen to hear criticism, so feel free to flame!!

I been working on doing some more intense cardio sessions in terms of heart rate in the past week. Doing more "interval" type training where I go flat out for 10 seconds, and then less fast for 20 seconds (just like the spin sessions that I do). Its not like the cardio in other weeks has been easy, its just I am feeling fit and am struggling to get the heart rate above 160bpm on most cardio unless I go really really hard at it. Also been doing short sprints (very short but useful), twice this week. No 10km runs this week, and hammies have felt a little bit suspect since I started doing the hamstring curls instead of stifflegged deadlifts. Not like they feel really sore, but they just feel like I need to be careful for a little while.

Too tired to do the log of what I did this week. Weights is now every second day, although gym is closed Friday and again Monday because of Easter so I will need to do cardio instead on those days.

Everybody have a safe and enjoyable Easter.

[Mick_540]

Its been a busy few weeks and I have not updated log.
In fact I have not even kept a log at all.

Moved house, found out the wife is pregnant, had a bout of gastro (5 days off training). Still training hard but the gastro knocked me back a bit.

Now I have made the decision to do a 12 week Test E cycle (150mg EOD) which I begin on Saturday. No I have not reached my potential naturally (that's obvious but how can anybody argue that they have!). Reminder that I am 38 years old and can make up my own mind. I have got my PCT etc organized. I'm fit, healthy and intelligent enough to know what constitutes dangerous AAS usage.

So consider these to be my pre-first-cycle photos.

Anyway I am weighing 95kg right now, having lost a bit during the bout of gastro. My cycle goal is to maintain existing body fat levels and gain 5kg of lean muscle mass. Thats only 11lbs, and I think its achievable. I am going to make very sure that my body fat stays down during this cycle. I will keep a full log here if you are interested. Cardio will remain a very large part of my training programme. I will continue to attempt one 10km run every 8 days.

Wish me luck.

[Mick_540]

No comments? No flames? Is my progress really pathetic or something?

[CENADICT]

lookin real good bro..

[*Narkissos*]

No comments? No flames? Is my progress really pathetic or something?

Nah.

My advice?

Since you're on cycle you should prioritise your physique weaknesses

Like me, no flame intended, you look better from behind: i.e. your back and hams etc are ahead of chest/delts etc.

So prioritise them

I wish you continued good luck Mike



Nark

[Mick_540]

Thanks Nark, I agree with your comments. Chest and shoulders and quads are lagging.

I am not quite sure what I need to do to get a growth spurt in the chest ..... I have tried heaps of flat barbell bench, lots of incline, I reckon my triceps and shoulders are dominating any chest lift that I do. Its really giving me the sh1ts!! I can honestly say I have seen almost zero progress in my chest. That's really sad.

I'm thinking I need to go back to basics and learn how to bench properly.

[*Narkissos*]

Thanks Nark, I agree with your comments. Chest and shoulders and quads are lagging.

Recognising that is step one.

I have tried heaps of flat barbell bench, lots of incline

That may be the problem.. you may need to cut back. Sometimes bodyparts that don't respond to flogging respond to a gentle (low volume) nudge.

I reckon my triceps and shoulders are dominating any chest lift that I do.

I'm thinking I need to go back to basics and learn how to bench properly.

Or you may have to pick up dumbbell training exclusively

Narkissos

[Mick_540]

Ok Nark, do you feel like setting out a sensible chest routine for me? I don't have access to any "hammer" equipment, just free weights. First chest workout is Sunday. If you got time to do so!! Thanks mate

[*Narkissos*]

Ok Nark, do you feel like setting out a sensible chest routine for me? I don't have access to any "hammer" equipment, just free weights. First chest workout is Sunday. If you got time to do so!! Thanks mate

Feel free to Hit me with a PM Mick

Nark

[Mick_540]

PM sent nark.