Preparing for 1st Show in 24 Months - MY LOG ON DIET/TRAINING

[Ca$tro]

Monday 4th June 2012

Man I woke up real late, dono what happened I went into hibernation mode... Just made it to the gym to squeeze in half hour cardio, have to train legs tomorrow..

[Ca$tro]

Tuesday 5th June
Trained legs

Calves
Seated raise 3 sets
Calf raise on smith machine 3 sets
Standing raise 3 sets

Squats 3 sets
Leg press 3 sets
Leg raise 3 sets

Lying ham curls 3 sets
Stiff leg dead lift 3 sets

Cardio 30 mins

Exercises weights same as past week. Short log as I am typing on my phone, what a mission

[Ca$tro]

Wednesday 06th June 2012
Trained Chest

Bench Press 3 sets
Incline Bench 3 sets
Decline Bench 3 sets
Incline Flyes 3 sets

30 min cardio/ 650cals

[Ca$tro]

Thursday 07th June 2012
Trained BAck

Dead Lift 4 sets - 60kg 12 reps/ 100kg 10 reps/ 140kg 6 reps/ 180kg 1 rep - i would have managed more than 6 reps at 140kg but hands were slipping, need straps...
Tbar row 3 sets - 40kg 12 reps/ 60kg 10 reps/ 80kg 8 reps
Seated Row 3 sets - 10/12/8 reps going heavier each set
Pull Down 3 sets - 10/12/8 reps going heavier each set

Cardio 30 mins / 510 cals

[Ca$tro]

Friday 8th June 2012

Felt real knackered today, body is aching from training this week. Just did an easy half hour walk on treadmill. Got bi/tri and shoulders to train yet on sat and Sunday...
Good news is that I have got below 90kg, last night weight was at 89.9 kg, alright it's only 0.01 less than 90kg but it's motivation fuel for me. Just ordering some more ephedrine from my mate the pharmacist... Another 5 kilos off and I will post more pics to see what you think of bf% levels...

Till tomorrow

[Ca$tro]

Sat 9th June 2012
Trained Shoulders

Smith machine press 3 sets 60 kg 8 reps each
Side raises 3 sets 10 reps 10 kg
Front raises 3 sets 10 reps 10 kg
Reverse pec dec 3 sets increasing weight each time
Bar bell shrugs 3 sets

No cardio today, knees are feeling a bit funny...

[Ca$tro]

Sun 10th June 2012
Trained Tri Bi

Close grip bench press 3 sets
Straight bar pull downs 3 sets
French Press 3 sets
Dumbell curls 3 sets
Barbell curls 3 sets
Preacher curls 3 sets

NoCardio

[Ca$tro]

Monday 11th June

I am keeping this log to keep track of progression, to note my pitfalls and to improve training, life and diet....
Yesterday was my mums bday, ended up eating out at a restaurant, not normal for me, ended up with an upset stomach think it's down to a change in food from normal diet. Anyway I missed training but did cardio for half an hour with great difficulty due to stomach. I have come to realise that to progress I am going to have to watch what I eat, be it a cheat meal or a restaurant meal... My stomach can't handle it and this affects my workout the following couple of days... I wanted to train legs today but imagine doing squats with a bad stomach, no way....
I am disappointing my self by missing training and have to change this...
Legs tomorrow...

[Ca$tro]

Wednesday 13th June...
Trained legs

Seated calf raise 3 sets - 20kg 15 reps, 60 kg 10 reps, 70 kg 8 reps
Calf raise on smith machine 3 sets - 120 kg 15 reps, 160kg 15 reps, 200kg 8 reps
Standing calf raise 3 sets - 12/10/8 reps heavy
Squats 3 sets - 60kg 15 reps, 100kg 10 reps, 140kg 10 reps... 2 more reps than normal..
Leg press 3 sets - 200kg 12 reps, 280 kg reps, 360 kg 8 reps
Leg extensions 3 sets - 12 reps reasonable weight
Lying hamstring curls 3 sets - 12/10/8 moderate to heavy
Stiff leg dead lift 3 sets - 60kg 10 reps x3
Legs were dead after this...

Cardio 30 mins/ incline 15 / speed 3.5/ cals 575

Legs felt good today, but they are going to ache later tonight/tomorrow...
Diet is clean weight is still around 90kg...

[Ca$tro]

Thursday 14th June
Trained chest

Bench press 3 sets - 60kg 12 reps, 80kg 6 reps followed by 60 kg 4 reps, 100kg 4 reps followed by 60kg 6 reps...
Incline bench press 3 sets - 60kg 8 reps x3
Decline bench press 3 sets - 60kg 10 reps, 80 kg 5 reps followed by 60 kg 5 reps, 80kg 3 reps followed by 60kg 6 reps..
Incline flyes 3 sets - 10 kg 10 reps, 15 kg 10 reps, 15 kg 10 reps

Cardio 30 mins / 575 cals / 1.75 miles / incline 15/ speed 3.5
Boxing bags 10 mins
Diet is clean...

[Ca$tro]

Friday 15th June
Trained back

Front pull downs 3 sets
Deadlift 3 sets
Bar. Bell rows 3 sets
Tbar rows 3 sets
Seated row 3 sets

Cardio 30 mins

Forgot to write that I worked the abs yesterday...

[Ca$tro]

Sat 16th June 2012

Not much to report today...I had a bit of pain in my lower back, just a twinge but thought that I would not abbreviate it by lifting weights today. Ended up doing 30 mins cardio on treadmill. Back ini gym tomorrow...

[Ca$tro]

Monday 18th June 2012
Trained Legs

Seated Calf Raise 3 sets - 15 reps 20kg/ 60kg 10 reps/ 70kg 10 reps
Standing Calf Raise 3 sets - 12/10/8 reps on heavy -max weight
Calf Raise on Leg Press Machine 3 sets - 120kg 15 reps/ 160kg 10 reps/ 200kg 10 reps
Squats 3 sets - 60kg 12 reps/ 100kg 10 reps/ 140kg 10 reps
Leg Press 3 sets - 200kg 12 reps/ 280kg 10 reps/ 360kg 8 reps
Leg Extensions 3 ses - 12/8/8 reps moderate weight, legs were blasted at this point
Lying Ham Curls 3 sets - 12/10/8 mod-heavy weight
Stiff Leg Dead Lift 3 sets - 60kg 10 reps x3

Cardio 30 mins/ 575 cals/ 1.75 miles/ incline 15/ speed 3.5

Man i donno whats going on, just weighrd my self and i have gone to 93.7KG, i was down to 89.8 KG last week... going to have to up the cardio.... Do i need to change my diet/macros etc???

[kelkel]

Body weight will fluctuate. Use the mirror more than the scale for now. Many things can impact your body and cause slight changes in weight. Diet, minor inflamation (fighting off cold/virus etc)

No worries! Hope all is well.

[Ca$tro]

Tuesday 19th June 2012
Trained Chest

Bench Press 3 sets
Incline Bench 3 sets
Decline Bench 3 sets
Flat Flyes 3 sets

Abs - ropecrunches/leg raise/raised situp 12 reps each 3 sets

Cardio 30 mins/ 600cals

KelKel - Man good to hear from you, All is good mate, hope your well...
I have seen my weight fluctuate a few times during dieting. I am using the mirror at night also and looking at my self i look slimmer, my belts are all in the bin and have to buy new smaller ones, my jeans are falling off me, i can see more veins in my arms and chest-shoulder, not thick but still more prevalent than previously. Over all i feel better and slimmer but i have lost some strength, legs have grown stronger following what you advised, back is still good, but shoulders and chest have remained stagnant in some weights and struggling with some weights that i used to be able to throw up. I am going to try and get some pics up in the next couple of weeks, just want to get below the 90kg mark before i do...
KelKel i appreciate your input and advice man, you were right training calves first is soo much better. now i can lift 140kg on my squats for ten reps apposed to the six reps i was doing previously... So a BIG thanks man...

[kelkel]

Glad it helped. Regarding becoming stagnant if it's not overtraining/diet related then change your routine up for those particular bodyparts. Maybe lighten the weight up a bit and increase the pace. Or the opposite! Add sets to certain exercises and reduce others. Sometimes we just burn out on particular exercises/sets/reps and need a change. If you do the same thing all the time then your body will give you nothing different. Shock it with something completely different for those lagging parts. Do the routine backwards, pre-fatigue (a-la-Mentzer.) If an exercise is feeling good for a particular day there's nothing wrong with adding a few more sets of it. Don't get stuck on one set amount of sets or reps.

Example: I would occasionally do leg presses for reps of 20-30 for multiple sets (still decent weight) that kill your quads and make you want to throw up! Or if not feeling up to real heavy squats I'd sometimes do giant sets: extensions then presses then squats with good weight and zero rest between. Then repeat it a few more times. Experiment. Something will click for you.

[Ca$tro]

Wednesday 20th June 2012
Trained Back

Dead Lift - 60kg 15 reps/ 100kg 10 reps/ 140kg 6 reps one minute break then another 3 reps on 140kg
Front Pull Downs - 15 reps on moderate weight/ 10 reps heavier/ 10 reps at heaviest with good form
TBar Rows - 40kg 15 reps/ 60kg 12 reps/ 80kg 8 reps
One Arm rows on Machine - 40kg 15 reps each arm three sets
Seated Rows - 3 sets 15 reps moderate weight/ 10 reps heavy/ 10 reps at heaviest weight

Cardio 30 mins / 600cals

Then tried to do some chin ups managed 3 sets of 4 reps but reverse close grip... i know not good but trying to get these going...

KelKel- I managed to have a read on your post last night before bed so i decide to change my work out and try some different exercise with more reps and less weight.
Regarding weight i weighed my self again last night and i am now back at 91.3kg... need to get below 90 and keep it there... i so wanna hit 85kg and then maintain my weight at that with a clean bulk... I dont think i am overtraining now, after changing the workout around with your and Abbots help... diet is clean... I am going to do more reps on chest and shoulders... Time for Shock Treatments on Chest and Shoulders... Not sure what you mean bby A-La-Mentzer i will look it up... I think thats where i was restricting my self on 12.10.8 reps/3sets.

Appreciate your input again man...

[Ca$tro]

I just started to use NOExplode in the morning instead of drinking the coffee... Felt good in the gym but man 4 hours on I got a bad stomach... I guess I have weigh up if it is really worth using this for a couple of weeks, might get used to it... I am trying to get my hands on some ephedrine been a little while since I ran it... Might help lose a few extra pounds... Cardio is the key ephedrine just makes me sweat that bit more, heating up the core I guesss...
Diets clean and I am aching after today's work out... Any one have a similar problem as mine, when I tense the muscle it flipping hurts, ie if I try and tense my bicep, it feels like I am getting a bad cramp... I guess it's same for legs...
Any ideas?

[kelkel]

Drink more water.

[Ca$tro]

Thursday 21st June 2012
Trained Shoulders

Smith Machine Military Press 5 sets - 60kg 3 sets 8 reps each, then 40kg 2 sets 15 reps each
Side Raise - 15kg 8 reps 10kg 8 reps 7.5 kg 8 reps = 1 set did this three times
Front Raise - 10kg 10 reps/ 15kg 10 reps/ 17.5kg 5 reps 15 kg 5 reps
Shrugs - 60kg 15 reps/ 100kg 10 reps/ 120kg 4 reps 100kg 4 reps 60kg 10 reps
Reverse Peck Dec for Rears - 3 sets 15 reps moderate weight/ 10 reps heavy / 8 reps at heaviest
Bent over Side raise - 10kg 10 reps 3 sets

Cardio 30 mins - 550 cals

KelKel - Man i am drinking so much water, i drink 2 liters in the gym and around 2-3 litres out side the gym. pissing like an elephant every hour-ish... I love ice cold water and have it with meals and when training with shakes too...
I will have to drink more i guess... i have heard that when your getting cramps it can be down to not enough water just thought that i was already drinking enough...???
Man i so want my arms to look like yours in that pic... one day man one day i will get there and with your help and secrets... lol only joking mate

[Ca$tro]

Friday 22nd June 2012
Trained Tri/Bi

Close Grip Bench Press - 60kg 10 reps/ 70kg 8 reps - 60kg 3 reps/ 60kg 10 reps/ 40kg 12 reps
Skull Crusher - 20kg 10 reps / 30kg 8 reps / 30kg 8 reps - 20kg 8 reps
Stright bar Pull Downs - moderate weight 15 reps / heavy 10 reps / heaviest 5 reps dropped weight another 5 reps dropped weight another 7 reps

Barbell curls - used the long bar off the bench 10kg each side 12 reps/ 15kg each side 8 reps/ 20kg each side 5 reps dropped down to 15kg 5 reps dropped down to 10 kg 5 reps more.
Dumbbell curls - 15kg 10 reps-10kg 10 reps-7.5kg 10reps = 1set x3
Preacher Curls - 20kg 10 reps/ 30kg 10 reps/ 30kg 5 reps-20kg 5 reps

Cardio 30 mins / 575cals

Today my arms felt good, wrist felt a little weak but just wore my cloves with the wrist supports...

[Ca$tro]

Monday 25th June 2012
Trained legs

Seated calf raise - 20 kg 20 reps/ 60 kg 15 reps/ 70kg 10 reps
Standing calf raise - 15/12/10 reps heavy to all weights on machine
Calf raise on leg press machine - 120 kg 15 reps/ 160 kg 10 reps / 200 kg 10 reps

Squats - 60 kg 12 reps / 100 kg 10 reps/ 140 kg 8 reps
Leg press - 200 kg 12 reps / 280 kg 10 reps / 360 kg 6 reps
Leg extensions - 15/12/12 reps moderate weight
Lying ham curls - 15/10/8 reps
Stiff leg dead lift - 60kg 10 reps 3 sets

45 min cardio / 850 cals
Diet is clean...

[kelkel]

You'll get them if you want them. I've just been around a long time doing this stuff...

[Ca$tro]

Tuesday 26th June 2012
Trained chest

Bench press - 60 kg 12 reps / 100 kg 8 reps followed by two reps on 60 kg/ 100kg 4 reps followed by 6 reps 60 kg
Incline bench press - 60 kg 10 reps/ 60 kg 8 reps dropped to 50 kg 4 reps/ 50 kg 10 reps
Decline bench press - 60 kg 10 reps / 70 kg 8 reps / 80 kg 3 reps dropped to 70 kg 3 reps dropped to 60kg 5 reps dropped to 40 kg 10 reps dropped to 20 kg 10 reps
Incline flyes - 3 sets 10 reps 10 kg each arm

Cardio 30 mins/ incline 15/ speed 3.5 / 575 cals / 1.75 miles then 15 mins jogging at sped 6.0 another 250 cals burnt so total cals 825 cals for 45 mins...
Diet is clean...
Weight last night was 90.3kg

Kelkel - I am working towards it, just seems slow and painful... No one said it was going to be easy...

[Ca$tro]

Wednesday 27th June 2012
Trained back

Front pull downs - 3 sets going heavier each set 15 reps each
Deadlift - 60 kg 12 reps/ 100kg 10 reps/ 140 kg 6 reps
Tbar rows - 40 kg 12 reps/ 60 kg 10 reps/ 80kg 8 reps
Barbell rows - 60 kg 8 reps 3 sets

Cardio 45 mins / 850 cals

Man I felt like shit today... Short of breath/ light headed/ weak... I could feel my heart beating like mad, I think it's the flipping NOExplode... Stomachs got used it but I may knock it on the head, see how I go on this week..
Diets good
Weight last night was 89.5kg

[Ca$tro]

Thursday 28th June

I was going to train shoulders today's but my right hand has a bad pain so just did cardio for half hour.
Shoulders tomorrow then bi and tri on Saturday. Diets going good... Got veins coming slowly as the fat goes... My mates are telling me that I have got a masive vien on the side of my head sticking out...

[Ca$tro]

Friday 29th June 2012
Trained Shoulders

Smith Machine Military Press - 60 kg 8 reps 3 sets then dropped on last set to 40kg did 10 reps then dropped to 20kg and did 15 reps then dropped to just the bar did 10 reps
Side raises - went light today 7.5kg 10 reps 3 sets
Front Raise - 7.5kg 10 reps 3 sets
Bar Shrugs - 60kg 15 reps/ 100kg 10 reps / 120kg 10 reps / 60 kg 25 reps
Rears on reverse pec dec - 3 sets 12/10/8 going heavier on each set
Upright rows on smith machine - 20kg 10 reps 3 sets

Cardio 20 mins 405 cals

[Ca$tro]

Monday 2nd July 2012
Trained Tri/Bi

Close grip Bench press - 60kg 10 reps/ 80kg 5 reps dropped to 70kg 3 reps dropped to 60kg 2 reps/ 80kg 3 reps dropped to 70kg 3 reps dropped to 60 kg 4 reps/ 60 kg 10 reps
Skull Crusher - 3 sets 10 reps 20 kg
Bar pull downs - 12 reps/10 reps/ 8 reps/ 25 reps/ 8 reps
Barbell curls - 20kg 10 reps / 30kg 8 reps / 40kg 4 reps dropped to 30 kg 4 reps / 20kg 10 reps / just the bar 10 reps
Dumbbell curls - 15kg 10 reps / 19.5 kg 10 reps / 22.5kg 8 reps / 10kg 10 reps
Preacher curls - 20kg 10 reps / 30kg 8 reps/ 30kg 6 reps / 20kg 10 reps

45 min cardio / 850 cals burnt

So ok i have to be honest i had taken the weekend off from all forms of cardio and exercise... just fancied a change, went back today feeling fresh and doing 45 min cardio. didnt train arms last week as right wrist/hand was painful... enjoyed todays workout and in some ways having the weekend off made me realise that i need to push my self even harder to progress i am going at a slow pace slow progression slow-none results. ok i have lost weight and need to lose more but i thought that i would have progresssed in some ways i was feeling like i had regressed in some exercise and in strength.
HELP REQUIRED -
a) as i have lost 14kilos do i need to adjust my diet/macros/calories??? this bit i aint good at
b) is 45 mins cardio suffice/too much/too little
c) should i be training abs
d) from your point of view of what do i need to adjust to see more progression?

Post your answers here and all helps appreciated...

[SexySweetheart]

Monday 2nd July 2012
Trained Tri/Bi

Close grip Bench press - 60kg 10 reps/ 80kg 5 reps dropped to 70kg 3 reps dropped to 60kg 2 reps/ 80kg 3 reps dropped to 70kg 3 reps dropped to 60 kg 4 reps/ 60 kg 10 reps
Skull Crusher - 3 sets 10 reps 20 kg
Bar pull downs - 12 reps/10 reps/ 8 reps/ 25 reps/ 8 reps
Barbell curls - 20kg 10 reps / 30kg 8 reps / 40kg 4 reps dropped to 30 kg 4 reps / 20kg 10 reps / just the bar 10 reps
Dumbbell curls - 15kg 10 reps / 19.5 kg 10 reps / 22.5kg 8 reps / 10kg 10 reps
Preacher curls - 20kg 10 reps / 30kg 8 reps/ 30kg 6 reps / 20kg 10 reps

45 min cardio / 850 cals burnt

So ok i have to be honest i had taken the weekend off from all forms of cardio and exercise... just fancied a change, went back today feeling fresh and doing 45 min cardio. didnt train arms last week as right wrist/hand was painful... enjoyed todays workout and in some ways having the weekend off made me realise that i need to push my self even harder to progress i am going at a slow pace slow progression slow-none results. ok i have lost weight and need to lose more but i thought that i would have progresssed in some ways i was feeling like i had regressed in some exercise and in strength.
HELP REQUIRED -
a) as i have lost 14kilos do i need to adjust my diet/macros/calories??? this bit i aint good at
b) is 45 mins cardio suffice/too much/too little
c) should i be training abs
d) from your point of view of what do i need to adjust to see more progression?

Post your answers here and all helps appreciated...

BUMPPING you
...also you will prob get A LOT more feed back on the diet/ nutrition forum so I suggest you make a thread there posting your stats / goal/ and include this thread for referance of history

I didnt have time to read your whole thread... but you aregonna need to post how your days meals are and macro's ...so they can pick it apart to meet your desired results

good luck !

[billmcd]

Monday 2nd July 2012
Trained Tri/Bi

Close grip Bench press - 60kg 10 reps/ 80kg 5 reps dropped to 70kg 3 reps dropped to 60kg 2 reps/ 80kg 3 reps dropped to 70kg 3 reps dropped to 60 kg 4 reps/ 60 kg 10 reps
Skull Crusher - 3 sets 10 reps 20 kg
Bar pull downs - 12 reps/10 reps/ 8 reps/ 25 reps/ 8 reps
Barbell curls - 20kg 10 reps / 30kg 8 reps / 40kg 4 reps dropped to 30 kg 4 reps / 20kg 10 reps / just the bar 10 reps
Dumbbell curls - 15kg 10 reps / 19.5 kg 10 reps / 22.5kg 8 reps / 10kg 10 reps
Preacher curls - 20kg 10 reps / 30kg 8 reps/ 30kg 6 reps / 20kg 10 reps

45 min cardio / 850 cals burnt

So ok i have to be honest i had taken the weekend off from all forms of cardio and exercise... just fancied a change, went back today feeling fresh and doing 45 min cardio. didnt train arms last week as right wrist/hand was painful... enjoyed todays workout and in some ways having the weekend off made me realise that i need to push my self even harder to progress i am going at a slow pace slow progression slow-none results. ok i have lost weight and need to lose more but i thought that i would have progresssed in some ways i was feeling like i had regressed in some exercise and in strength.
HELP REQUIRED -
a) as i have lost 14kilos do i need to adjust my diet/macros/calories??? this bit i aint good at
b) is 45 mins cardio suffice/too much/too little
c) should i be training abs
d) from your point of view of what do i need to adjust to see more progression?

Post your answers here and all helps appreciated...

Well mate been reading your thread. You seem to be coming on good. Im a young gym member. Would like to do a comp but i find dieting hard. Hope everything goes well for ya. Let us no how u r keeping with the training!!

[Ca$tro]

Monday 9th July 2012
Trained legs

Seated calf raises - 20 kg 20 reps/ 40 kg 15 reps / 60 kg 8 reps / 60 kg 10 reps
Calf raise on smith machine - 160 kg 15 reps / 200kg 13 reps / 200 kg 12 reps
Standing calf raise - 3 sets light 12 reps each
Squats - 60 kg 12 reps / 100 kg 10 reps / 140 kg 7 reps/ 60 kg 8 reps
Leg press - 200kg 10 reps / 240 kg 10 reps / 240 kg 10 reps
Leg ext - 3 sets 10 reps med-heavy
Lying ham curls - 3 sets medium weight 10 reps each

30 mins cardio

Right last week was a mess for me, trained Monday and Friday and that was it... I was unable to write anything in my log as well... My brother has a court case going on and needed my help, I had to be with him in the office everyday sleeping 6 hours and working the rest with him.
Got back in the gym today to train legs and man did I struggle, probably due to lack of exercise last week and lack of sleep... My legs were so mashed at the end of training today I could not even walk on the treadmill...
Diet is good but had a crap week last week due to not going home and staying with my brother...
Anyway weighed in at 90.5 kg last night...

Guys sorry for the late reply
Sexy for my sweetheart - man advice appreciated and I will get round to posting a new thread in the nutrition forum and I will list targets/ meals / macros etc. I am going to have to read through a few of these forums again, been a while since I read through the nutrition forum....

Billmcd - appreciate your good words... Man i get days where I feel good and days were I feel like I have gone back two steps. Now this week I am going to read through the whole of my post and see where I have changed or what I need to change... I don't mind the dieting but keeping up with it and training is hard. Man you come out of the gym feeling sting a few hours later you feel like a ***** because cos the muscles are sore, god help any one that punches me in the chest or squeezes my arms.... Aaaaarrrrrrrrr...... Roooooooaaaaaaaarrrrrrr......

Off to work

[Ca$tro]

Quick log been missing keeping my log but training as usual...
Trained legs yesterday and trained chest today, feeling the loss in strength at the moment, my weight stands at 89 kg.

[billmcd]

If you can send up some pics. Was wondering where you were! Keep at it mate. Was at gym myself today. Not really training for anything just to get into good shape and get stronger.

[Ca$tro]

Training completed for this week.. Got to go away for the weekend to a wedding so won't be training there... Feeling the weight loss effects in terms of decreased strength might have to up my meals a bit before training to give me some strength in the gym... Weight is around 89 kg and I will post up pics as soon as I reach 85 kg... My target weight. Everyone is saying they can see the weight loss especially on my face... I know I need to lose the weight but feel like shit when you can't lift what you used too... I might reduce reps and increase the weightsbi am lifting....
Help again pros please...
Pretty please...
Pretty pretty please...

[Ca$tro]

Tuesday 24th July

Trained legs on Monday -
Seated calf raise 20 kg 20 reps/ 60 kg 10 reps / 60 kg 10 reps
Leg press machine calf raise 80 kg 12 reps/ 90 kg 10 reps / 100 kg 8 reps
Standing calf raise 3 sets 12/10/10
Squats - man I am suffering here now with the weight loss, 60 kg 10 reps/ 100 kg 10 reps / 100 kg 8 reps/ 60 kg 10 reps... I dare not lift 140 kg at the moment, struggled with 100kg due to weight and strength decrease along side with lower back pain..
Leg extensions 3 sets 12/10/8
Ham curls 3 sets 12/10/8
Avoided keg press and dead lift due to back pain...

Today I trained chest and yes strength has diminished here as well...
Bench press 60 kg 10 reps 3 sets
Incline bench 40 kg 10 reps 3 sets
Decline bench 40 kg 10 reps 3 sets
Cable cross over superset with incline flyes 3 sets

Both Monday and Tuesday fulfilled 45 mins cardio burnt 850+ cals both days
Weight is around 89-90kg.
A lot of people commenting on my weight loss now and asking if I am ok? Maybe they think I am heroin???
Well let's hit 85 kg and then do a clean bulk... Good idea or bad we shall see...

[Ca$tro]

Not had a chance to log in so here's the update...
Wednesday trained back and bi, but due to a prolonged back pain I did not go heavy on the weights just more reps.
Thursday trained chest and tri, again more reps less weight due to back...
Both days did a full 45 min cardio burning between 800-900 cals.
Plan for Friday Saturday and Sunday is just cardio...
Weight last night stood at 87.4kg which is not bad since my target is 85kg before posting new pics for bf% estimates, hoping for around 15% now considering I started the year around 105kg...
Is it normal to see muscle loss, strength loss whilst losing fat %??? well let's hope to get to 85kg by end of next week.

[Ca$tro]

Not logged in again this week at....
Just a quick update....
Trained as usual but lifting lighter weights, I know I need t o start to push my self just been a little demotivated.
Weight last night was 88.0kg

[Ca$tro]

Monday 06th August 2012

Trained Legs
Seated Calf Raise 3 sets 12/10/8 reps
Calf Raise on smith machine 3 sets 12/10/8
Standing calf raise 3 sets 12/10/8
Squats 4 sets 12/8/6/15
Leg Press 3 sets 12/10/6
Leg Extensions 3 sets 10/8/8
Lying Ham curls 3 sets 10/10/10
Stiff Leg Deads 3 sets 10/10/10

45 mis cardio - a struggle after legs

[Ca$tro]

Quick update...
Been feeling like a retard, missed the gym stew times in the past three to four weeks... I know there is no excuse but I have my reasons, mostly personal some professional. Work family etc been hard to juggle...
Aiming to get back on track on Monday, and train even harder and make up for lost time, no kore lame excuses...
I have posted my diet up in the nutrition section to be adjusted due to change in work times. I am now working 8-5.30 and training at around 6.30pm opposed to 9.00 am so my meals need a re-jig. Any help?
Thanks and any motivational advice appreciated... Weight is around 89kg...

[Ca$tro]

21st August 2012
Yesterdays log - Monday 20th August 2012
Trained Legs
Seated Calf Raise 3 sets - 20kg-15reps/ 60kg-10reps/ 60kg-10reps
Standing Calf Raise 3 sets med-heavy 12/10/8 reps
Calf Raise on Leg Press Machine - 3 sets - 160kg 12 reps/ 200kg 10 reps/ 200kg 10 reps
Squats - Man this was hard but pushed my self to try and lift heavy - 60kg 12 reps/ 100kg 10 reps / 140kg 3 reps dropped to 60kg for 10 reps
Leg Press - 200kg 12 reps / 280kg 8 reps/ 360kg 6 reps
Leg Extensions - 3 sets 10 reps of medium weight
Lying Ham curls - 3 sets 12/10/8/10 going from heavy to heaviest
Stiff Leg Dead Lift - 3 sets 60kg 10 reps each
Man afetr this leg work out i could barely walk, legs were wobbly and i felt light headed. Main aim was to get upto pushing heavy again hence the slightly lower reps which i intend on increasing within two weeks...

Cardio 45 mins / 850 cals
Diet was good and clean, i have posted my diet up in the nutrition forum to get some advice and possibly change it around abit. I need to get some calipers to measure my bf%... next mission....