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Thread: MY LOG 2016 to Success

  1. #81
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    Day 16 Tuesday 15th March 2016

    Ohh what a day, busy busy feeling shattered.
    Woke up this morning had my vits, eggs and avaocado followed by 2 meals of chicken and a whey shake 45 minutes before the gym. Got out of the gym had my whey and oats with a banana.

    Trained Back and bis followed by half an hour cardio
    started with activation of cns pulling a loaded bar 4 reps
    next was 7 sets of dead lift 2 reps each, didn't lift as heavy as last week feeling a bit tired today, I did try to lift heavy managed 180kg 2 reps tried 200kg but just got the weights off the floor couldn't get them up
    Next was a cluster set of rows 8reps then 3-4 reps and again rest the again 3-4 reps. repeated to completed 3 sets
    Next I did the wide grip pull downs for 3 sets pulling down slow 8 reps each set
    Next was the seated cable row close grip 3 reps 10 reps - went heavy on these

    I then did some light preacher curls, wrist was aching so didn't go heavy but concentrated on the squeeze. 3 sets
    I then did rope curls again light but making sure I twisted out at the top to get hit the bicep

    30 minutes on the treadmill sweated heavy

    day dusted

  2. #82
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    Day 17 Wednesday 16th March 2016
    Trained Shoulders

    Diet was the same and drinking only water
    Training started off with activation of cns pressing loaded bar 4 sets
    Smith machine military press 7 sets of 2 rep max
    Smith machine shrugs - cluster set 8 reps 100kg rest 4 reps 150kg rest 150 kg 4 reps - repeated for 3 sets in total
    Side raises 3 sets 8-10 reps
    Upright rows 3 sets
    Behind neck press on smith machine 3 sets

    followed this up with 30 minutes incline walk

  3. #83
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    Day 18 Thursday 17th March 2016
    Trained Bi/Tri
    Started off with bar bell curl 10 reps 5 close grip 5 wide grip - Total 5 sets
    Seated incline curl/hammer curl - 5 reps of each 4 sets
    Prone incline concentration curl - 8 reps drop set 8 reps dropset 8 reps - repeated for 3 sets
    Preacher curl - 3 sets light

    Tris - reverse grip press on smith machine 4 sets 8 reps
    Rope pull downs 5 stes 12 reps - that hurt
    pjr pull overs 2 sets 20 reps

    30 minutes cardio on treadmill

    Diet still clean drinking 4 litres of water

    Snacked on some nuts last night had late night munchies

  4. #84
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    DAY 19 FRIDAY 18TH MARCH 2016

    Took a day off today feeling exhausted and had a real bad night of sleep which didn't help.
    Still ok on the diet and water

    Training Quads and Hams tomorrow morning

  5. #85
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    Glad to see you are still at it bro...keep it going, great log for people to review.
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  6. #86
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    �� keep it going
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    DAY 22 MONDAY 21ST MARCH 2016
    So I took the weekend off had a bad case of runs didn't fancy squatting in that state spent all weekend in bed had some good rest

    Trained chest triceps calves today
    started on activating the CNS and stretching
    7 sets on bench 2 reps max - felt strong today 10kg max 2 reps for 5 sets - this is the most I have ever lifted
    cluster sets on bench 8 reps/rest/3-4 reps/rest/3-4 reps - repeated for 3 sets in total
    Incline dumbbell press 3 sets 8 reps
    Cable cross overs 3 sets
    flyes 3 sets
    leg press calf raise 5 sets super set with rope pull downs for tris
    seated calf raise 5 sets superset with close grip ez bar press

    Followed this up with one hour cardio today
    Diet is clean

  8. #88
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    DAY 23 TUESDAY 22ND MARCH 2016
    TRAINED BACK AND BI

    Started off with the activation of the CNS by lifting a loaded bar. 4 sets 6 seconds each set
    Dead lift 7 sets 2 rep max - got up to 200kg but manages it for one rep 2 rep max was 180kg
    Bent over barbell row - cluster sets 8 reps 60kg rest 80kg 4 reps rest 80kg 4 reps - repeated for another 2 sets
    V bar seated row 3 sets 10 reps
    wide grip pull downs 3 sets 8 reps slow
    straight arm pull downs 1 set 15 reps

    preacher curls 5 sets 8 reps
    hammer curls 3 sets 10 reps
    dumbbell curl 2 sets 10 reps

    Followed this up with a one hour incline walk on the treadmill

    Diets clean drinking water only

    I do get hungry before bed so I end up eating a some nuts, at least its not crisps or chocolates or even cereal.

    Getting stronger and hopefully after all the cardio planned for this week should see some change in the scales.

    Working progress

  9. #89
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    Quote Originally Posted by Ca$tro View Post
    DAY 22 MONDAY 21ST MARCH 2016
    leg press calf raise 5 sets super set with rope pull downs for tris
    seated calf raise 5 sets superset with close grip ez bar press
    Make an assessment. If your calves are weaker than your chest and triceps then they should be trained first.
    -*- NO SOURCE CHECKS -*-

  10. #90
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    Quote Originally Posted by kelkel View Post
    Make an assessment. If your calves are weaker than your chest and triceps then they should be trained first.
    Kelkel, thanks for your input mate. I wouldn't say that the calves are weak, seated calf raises I am doing 60 kg 15 reps and 80 kg 8 reps.
    If I start feeling that they are lagging I will shift them upto the front of the workout.
    Your advice is always valuable mate, thanks

  11. #91
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    DAY OFF DAY 24 - WEDNESDAY 23RD MARCH 2106 - ENDED UP IN BED AT 7PM I WAS SHATTERED . I had a good nights rest though, I have problems falling asleep I think its due to the night shifts I used to do from 6pm till 6am.

    DAY 25 - THURSDAY 24TH MARCH - TRAINED SHOULDERS AND CALVES
    I am definitely stronger than when I started this log training is going good and I am enjoying it. The diets clean but I got a dodgey stomach which plays up quite a lot with what ever I eat I either end up farting all day or getting the runs. don't ask me why...

    So diet is till clean and drinking lots of water always got my 2 litre bottle with me which I end up refilling throughout the day
    Started training off by activating the CNS military press pushing against a loaded bar not lifting it but pushing it with force for 6 seconds rest 60 seconds then repeat for 4 sets.
    Next was military press 7 sets 2 reps max. Started off with 20kg each side then 25kg each side then 30kg each side which is the heaviest I have ever lifted, shoulders were never strong and I have always had a bad pain in my right shoulder which I did see the doc about and they said there was fluid present in the shoulder where they wanted to inject steroids but I declined the procedure due to a few friends having a similar issue and having the injections with no positive outcome. I am glad I didn't with the training I think I have strengthened it and the pain has subsided for now.
    Next was cluster sets on barbell shrugs - 8 reps at 100kg rest 140kg 4 reps then rest then 140kg 4 reps. Repeated this fro 3 sets in total.
    Next I did side raises with dumbells started off with 10 kg 10 reps then 15kg 8 reps dropped to 10 kg 6 reps dropped to 7.5 kg 8 reps and repeated again for the last set. I then did one set of front raises 15 reps.
    Upright rows 8 reps 3 sets.
    behind neck press 4 sets as I said shoulders were never strong but managed to do 10 kg each side 8 reps for each set. This was super set with seated calf raises 60kg 15 reps 5 sets
    Next was leg press machine calf raises 4 sets 15 reps with 160kg superset with bent over side raises 4 sets

    Shoulders pumped

    I finished the day off with 1 hour incline walk on the treadmill, sweated it out.

    Feeling good and hopefully if I continue this way then I should eventually see the fat coming off and the muscles growing.

    Thanks for all the input this far guys. If you see anything incorrect please do rectify me I do take positive criticism as well...

    Thanks again folks

  12. #92
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    DAY 26 - FRIDAY 25TH MARCH 2106
    Trained Bi/Tri

    Bank Holiday so it was a day off work today and Monday.
    Started training off by warming up got on the long bar got 15 reps out just the bar then 10 kg each side 15 reps / 15kg each side 8 reps / 20kg each side 6 reps / 20kg each side 5 reps.
    Next preacher curls - 10 kg each side 10 reps / 15 kg each side 10 reps / 20kg each side 8 reps
    Short bar 5 reps close grip 5 reps wide grip 3 sets
    Seated incline curls 5 reps seated incline hammer curls 5 reps. 10 kg each hand 4 sets
    Prone incline concentration curls - drop sets - 8 reps each drop set. repeated for 3 sets in total.

    For tris
    knuckle down rope pull downs 12 reps 5 sets
    revers grip bench press on smith machine 20kg each side 8 reps 4 sets
    PJR pull overs 15kg 30 reps then 15kg 26 reps
    Straight bar pull down 3 sets 10 reps superset with very light 21s

    No cardio today, even though it was a day off work I still had to go in to work, bummer.
    Diets clean and after the gym today I noticed that my chest and arms were as hard as rock, yes fat is still present but I could feel the muscles coming through and the odd vain showing.

    That's the day done

  13. #93
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    When are you posting progress pics? Late to the party but looking forward to seeing what you do!

  14. #94
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    Quote Originally Posted by tbody66 View Post
    When are you posting progress pics? Late to the party but looking forward to seeing what you do!
    Welcome to the "party" tbody66. I will get some pics up asap.

  15. #95
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    SATURDAY 26TH MARCH 2016
    TRAINED QUADS/HAMS/CALVES

    Woke up today coughing my guts out I think I got a chest infection but didn't let it stop me.
    Got to the gym and its empty, brilliant everyone must have been out last night.

    Started off with Quads - Leg extensions 3 sets 10 reps / Squats 3 sets (10/8/6 reps) / leg extensions 3 sets 10 reps / leg press 3 sets / leg extensions 3 sets 10 reps

    Hams next - 3 sets lying ham curls 10 reps / stiff leg dead lift 3 sets 8 reps / 3 sets lying ham curls 10 reps / seated hamstring extensions 3 sets 30 reps / 3 sets lying hamstring curls

    Calfs - 5 sets seated calf raise 60kg 12 reps / 3 sets calf raises on leg press

    Felt good after the work out I could not walk though legs were like jelly

  16. #96
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    Could you post poundage with your lifts, please?

  17. #97
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    Quote Originally Posted by tbody66 View Post
    Could you post poundage with your lifts, please?

    Hello Tbody66, I will start listing weights lifted as well from this week mate.

  18. #98
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    DAY 28 - SUNDAY 27TH MARCH - DAY OFF
    DAY 29 - MONDAY 28TH MARCH - TRAINED CHEST / TRI / CALVES

    diet is still going good, exchanged the veg for spinach leafs it seems to be easier on my stomach where as with the veg I was getting a lot of wind.

    Started the training with warming up then activation of the CNS by loading the Smith machine bar and pushing against it for 6 seconds with a 60 sec rest between the 4 sets.

    Flat Bench press on smith machine (the free bar was in use) - 7 sets 2 reps each of 100kg/100kg/110kg/100kg/110kg/10kg/100kg

    Flat bench cluster set - 8 reps of 60kg, rest 60 seconds, 4 reps of 80kg rest 60 seconds, 4 reps of 80kg. Repeated this for 3 sets in total.

    Incline Dumbell Press - 22.5 kg 8 reps / 27.5kg 8 reps / 27.5kg 8 reps

    Superset cable cross overs with incline flyes - 10kg weights with flyes and going up in weight on cables cross overs 15kg x 10 / 20kg x 10 / 25kg x 10.

    Rope pull downs super set with seated calf raises - seated calf raises was 60 kg x 15 reps x 5 sets / rope pull downs was 12 reps x 5 sets

    Leg press machine calf raises super set with skull crusher - calves on the smith machine was 160kg x 15 reps x 5 sets / skull crusher was 20kg x 8 - 10 reps x 4 sets

    This was followed by an hour walk on the treadmill max incline speed 3.5 according to the treadmill I burnt over 1200 cals and walked 3.75 miles.

    I am enjoying training at the moment and getting stronger, I have never benched 110kg (4 x 20kg plates + 2 x 5kg plates plus the bar weight which they say is 20kg)
    Cardio is no longer a chore but a necessity.
    The only issue I have is my stomach its bloody bugging me so much, the chicken, eggs and veg give me upset stomach quite regularly and too much wind. I might see the gp about it.

    Weighed in last night at 103.8kg a drop down in weight finally. Due to the extra cardio I believe.
    I will try and get pics up this weekend to show the progress and get some advice.

    till tomorrow folks

  19. #99
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    Hey, I have a survey I have produced for a school project and the topic is anabolic steroids . I need people that have taken anabolic steroids to answer my survey and I am finding it hard to gather information. No risk will be put towards anyone that answers my survey, they will remain anonymous. I hope you can help me out, I will leave the link to my survey below. Thanks for your time!!!!

    https://docs.google.com/forms/d/1mPH...eSaXA/viewform

  20. #100
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    Quote Originally Posted by researchproject View Post
    Hey, I have a survey I have produced for a school project and the topic is anabolic steroids . I need people that have taken anabolic steroids to answer my survey and I am finding it hard to gather information. No risk will be put towards anyone that answers my survey, they will remain anonymous. I hope you can help me out, I will leave the link to my survey below. Thanks for your time!!!!

    https://docs.google.com/forms/d/1mPH...eSaXA/viewform
    I don't think I have enough experience to comment on the research but pretty sure someone here will help out who has knowledge relevant to the survey

  21. #101
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    DAY 30 - TUESDAY 29TH MARCH - DAY OFF - I was exhausted ended up in bed at 7.30pm again due to lack of sleep the night before.
    Day 31 - Wednesday 30th March
    Trained Back/Bi
    Started off with warm up followed by activation sets of CNS lifting a loaded bar but not of the floor, applying pressure as if I was lifting it.
    Deadlift 2 rep max 7 sets - 140kg x 2/ 180kg x 2 / 200kg x 2 / 180kg x 2 / 140kg x 2 / 160kg x 2 / 160 kg x 2
    Bent over barbell row - cluster set - 8 reps 60kg, rest 80kg 3 reps, rest 80 kg 3 reps - repeated for another 2 sets
    Wide grip pull downs 3 sets - slow 8-10 reps each set
    Close grip seated rows - 3 sets 10 reps each set increasing weight each set
    Straight arm pull downs - 1 set 15 reps

    Preacher curl - 4 sets - 20 kg 8 rep / 30 kg 8 reps / 40kg 6 reps / 20kg 8 reps
    Dumbbell curls - 4 sets - 10kg x 10 reps

    This was the followed up by cardio 1 hour - incline walk max incline speed 3.5, mixed with sprinting 40 seconds walking 40 seconds and repeated. My clothes were drenched in sweat, I was still sweating when I got out of the shower.

    Diets clean

    feeling stronger and feeling much better, I have come to accept that the fat may take a while to strip off but keeping at it, I think I have speeded up the process by increasing the cardio from 30 minutes to one hour.

    Thanks people

  22. #102
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    DAY 32 - THURSDAY 31ST MARCH
    Trained Shoulders and Calves

    Started off with Activation sets

    Military press on smith machine - 7 sets 2 reps max each - 60kgx2/ 80kgx2/ 85kgx2/ 80kgx2/ 80kgx2/ 80kg x 2/ 80kg x2
    Barbell Shrugs - Cluster set - 8 reps 100kg / 4 reps 140kg / 4 reps 140kg - repeated for another 2 sets increased the weight to 160kg
    Side raises - 15kg 8 reps drop set 7.5kg 8 reps - repeat for another 2 sets
    Upright rows - 20kg 8 reps superset with bent over side raises 7.5kg 10 reps
    Behind neck press on smith machine - 3 sets 6 reps 40kg

    Followed this with 1 hour walking incline on treadmill
    I was feeling a bit tired in the gym got home had a shower and now I feel like I have got a cold or something cant stop shivering with a bad headache and eyes feel like they are burning.

    Diets going good, drinking only water.

  23. #103
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    DAY 33 - FRIDAY 1ST APRIL - DAY OFF. So I ended up feeling not to well so took the day off
    DAY 34 - Saturday 2nd April
    Trained Bi/Tri
    Barbell curl - 3 sets - 10 reps 40kg / 8 reps 50kg / 6 reps 60kg
    Barbell curls 4 sets - 20kg x 10 reps (5 reps close grip and 5 reps wide grip)
    Seated Incline Dumbbell curls - 4 sets 10kg ( 5 reps dumbbell curl 5 reps hammer curl)
    Concentration curls - 3 sets - 8 reps 10kg drop 7.5kg 8 reps drop 5kg 8 reps
    one set 21's

    TRICEPS
    Reverse grip bench press - 4 sets - 60kg 8-10 reps
    straight bar pull downs 4 sets - 10 reps each
    reverse grip straight bar pull downs - 4 sets 10 reps
    close grip v bar pull downs - 4 sets 10 reps
    rope pull downs - 4 sets 12 reps
    pjr pull overs - 1 set 25 reps
    cable pull downs - one arm at a time 10 reps

    No Cardio still feeling unwell but didn't want to miss the gym. I will be in tomorrow doing hams/calves/quads

    I will get some progress pictures up today, I am a bit disappointed still looking fat. I guess the image I had was different from the camera. Camera never lies, gave me a reality hit and realise that I need to push my self more.

  24. #104
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    MY LOG 2016 to Success-20160402_151648.jpgMY LOG 2016 to Success-capture.jpgMY LOG 2016 to Success-capture1.jpg

  25. #105
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    DAY 35 SUNDAY - DAY OFF
    DAY 36 MONDAY 4TH APRIL - TRAINED CHEST/CALVES/TRI'S

    Cns Activation set- 4 sets press on bar 60 seconds
    Bench Press - 7 sets - 2 reps max - 100kg x2/100kgx2/110kgx2/100kgx2/110kgx1/100kg x2/100kgx2
    Cluster set - 60kg 8 reps / 80kg x4 / 80kg x 4 - repeated for another 2 sets
    Incline dumbbell press - 3 sets - 22.5kg x 8 / 27.5 x 8 / 30kg x 6
    Incline flyes - 3 sets - 10kg x 10 / 15kg x 10 / 15kg x 10
    Cable cross overs - 3 sets 10 reps

    seated calf raise 5 sets - 15 reps - 60kg supersets with rope pull downs 12 reps x 5 sets
    leg press machine calf raise 5 sets / 160kg / 15 reps
    skull crusher 4 sets 8 reps 20kg


    Followed up with 1 hour cardio mixed with hiit and incline walks

    Diet is clean

  26. #106
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    DAY 37 - TUESDAY & DAY 38 WEDNESDAY - OFF ILL - SPENT 2 DAYS IN BED OFF WORK ILL AND OFF GYM
    DAY 39 THURSDAY 7TH APRIL 2016
    Trained Back & Bi's
    Started off warming up and stretching
    Activation sets x 4 60 seconds each
    Deadlift 7 sets max weight 2 reps - 140kg x2 / 160kg x2 / 180kg x 2 / 200kg x1 / 180kg x2 / 180kg x 2 / 140kg x 2
    Bent over bar bell rows - cluster set - 3 sets of following - 8 reps @60kg /rest 60 seconds / 4 reps 80kg / rest 60 sec / 4 reps 80kg
    Wide grip pull downs - 3 sets - 8 reps - slow on the way down
    Seated v bar rows - 3 sets 10 reps
    straight arm pull down - 1 set 20 reps

    Biceps
    Preacher curls - 20kg 8 reps / 30 kg 8 reps / 40 kg 8 reps / 40 kg 6 reps
    Dumbbell curls - 10kg 10 reps for 4 sets

    Cardio
    1 hour incline walk / speed 3.5 / incline 15 / distance 3.75 miles

    Diet
    Is going good

    Weight last night was 104.3kg, still slow movement but motivated to get it down. Got my ephedrine which I am going to start on Monday with caffeine.

    Feeling better today and recovered a bit, currently on antibiotics which make me feel a little weak and tired but got through todays workout

  27. #107
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    DAY 40 - FRIDAY 8TH APRIL
    TRAINED SHOULDERS

    Still feeling a bit unwell I think its the antibiotics

    Started off with stretching and warm up
    Activation sets x 4
    Military press on smith machine - 2 reps max 7 sets - this started off ok with 60kg 2 reps then I upped the weight to 80kg and did 2 reps but then I felt a pain in the rear shoulder area on the right so I took it easy before I messed my self up. The other 5 sets I did 6 reps x 60kg
    Cluster set - barbell shrugs - 3 sets of - 8 reps 100kg / 3-4 reps 140kg / 3-4 reps 140kg
    Side raises - 3 sets 10kg x 10 reps
    Upright rows - one set pain was getting worse in certain movements

    I didn't fancy doing cardio due to this niggling pain but I did my hour on the treadmill

    Diets good

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    Ca$tro, do you plan to compete one day? I ask only because this log is in the competition section.

  29. #109
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    Quote Originally Posted by oldnsedentary View Post
    Ca$tro, do you plan to compete one day? I ask only because this log is in the competition section.
    Hello Oldsedentary, I hope so one day, I know I am a long way off even with my age but will aim to get there some day.

  30. #110
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    DAY 41 - SATURDAY 9TH APRIL 2016

    Trained Bi/Tri
    Stated of with warm ups and stretching, I had a bad night of sleep due to this pain I was talking about yesterday nevertheless I got in to the gym and trained and tbh I had a good work out.

    Biceps
    Barbell curls - 40 kg x 10 / 50 kg x 8 / 60kg x 5 dropset 40kg 5 reps / 60kg x 4 drop set 40kg x 6 (this includes Olympic bar weight of 20kg)
    Preacher curls - 20kg x 8 / 30kg x 8 / 40kg x 8
    Preacher curls superset with bar curls (small bar) - pracher curl 20kg x 8 superset bar curl 5 reps close grip 5 reps wide grip, repeated for 4 sets
    Seated incline dumbbell curls - 5 reps dumbbell curl 5 reps hammer curl 3 sets
    Concentration curls - 1 set 10 kg

    Triceps
    Close grip bench press on smith machine - 40kg x10 / 60kg x 8 / 70kg x 8 / 40 kg 12 reps
    Bar pull downs 4 sets 12 reps
    rope pull downs 4 sets 12 reps
    pjr pull overs - 10kg x 30 reps / 15 kg x 20 reps


    Followed this with one hour incline walk on treadmill

    Diets good

  31. #111
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    DAY 42 SUNDAY 10TH APRIL

    Took a day off today just felt tired from work, training as well as loads of family stuff going on.
    In the time I have been training I have learnt to appreciate what bodybuilders go through to achieve the physiques they aim for, it is not easy in any way putting up with general life, mood swings, good and bad training days, diets, illness and most of all injuries. Dedication is what it takes persevering with training battling the injuries to achieve the goal.
    At this stage I am unsure of how they get such high levels of attainment with their physiques but I want to try and get there and I am fighting with my self to try and achieve my goal.

    So far I have received great support from the site and its members who have a vast amount of knowledge for which I am very grateful.

    Thanks for all your help this far

  32. #112
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    Super-late to this, but major props to you for all of your work - I wish you continued success and good luck!

  33. #113
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    Proximal - Thank you for your kind words mate, its appreciated...

    DAY 43 - MONDAY 11TH APRIL 2016
    So today I got up had my ephedrine and vits followed by breakfast and the planned meals. Didn't really feel the effect of knocking down 2 tabs of the ephedrine.
    Started the workout with warm up stretching and activation sets x 4

    Bench press - 2 reps max - 7 sets : 80kg 2 reps / 100kg 2 reps / 110 kg 2 reps / 110 kg 2 reps / 110kg 2 reps / 100kg 2 reps / 100kg 2 reps.

    Cluster set bench press - 3 sets of 8 reps, rest, 3-4 reps, rest, 3-4 reps : weights used
    set 1 - 60kg x 8 / 100kg x 3 / 100kg x 3
    set 2 - 60 kg x 8 / 100kg x 1 dropped to 80kg 3 more reps / 80kg 4 reps
    set 3 - 60 kg x 8 / 90kg x 3 / 90kg x 3

    Incline dumbbell press - 3 sets - 22.5kg x 8 / 30kg x 5 reps / 30kg x 6 reps

    Cable cross over - 3 sets 10 reps increasing weights each set

    Incline flyes - 3 sets 10 reps 10 kg

    Leg press machine calf raises - 15 reps 160kg - 5 sets
    supersets with rope pull downs 5 sets 12 reps

    Seated calf raises - 60 kg x 15 reps x 5 sets

    Straight bar pull downs 5 sets 10 reps

    1 hour cardio mixture of running and walking incline

    Feel good, left knee feels a little battered.

  34. #114
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    DAY 44 TUESDAY 12TH APRIL
    Trained Back and Bis

    Warmed up, stretched, activation sets
    Deadlift - 7 sets 2 reps max - 160kgx2/ 180kg x 2/ 200kg x1/ 190kg x2/ 180kg x2/ 160kg x2 / 160kg x2
    Cluster set Bent over barbell row - 3 sets of 8 reps, rest, 4 reps, rest, 4 reps. - 8reps x 60kg / 4 reps x 80kg / 4 reps x 80kg
    Wide grip pull downs 3 sets - slow on the way down 8 reps
    Seated rows 3 sets - 10 reps
    straight arm pull down 1 set 25 reps

    Preacher curl 4 sets 20kg superset with rope curl 10 reps
    Standing hammer curl 10 kg each arm 10 reps 4 sets

    One hour walk on incline - left knee was in a bit of pain so didn't so any running

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    DAY 45 WEDNESDAY 13TH APRIL
    Trained Shoulders

    Started off with warm up and stretching followed by CNS activation

    Military press on Smith Machine - 2 reps max 7 sets - 60kg 2 rep / 70kg 2 reps / 80kg 2 reps (struggled today) / 60kg 8 reps / 70kg 2 reps / 70kg 2 reps / 80kg 2 reps - I wasn't feeling this exercise today and felt tired 4th set went a bit funny fancied doing 8 reps as I was struggling with the heavier weight today

    Barbell Shrugs - 3 sets of 8reps,rest,4reps,rest,4reps - 8 reps of 100kg / 4 reps of 140kg / 4 reps 140kg for all 3 sets

    Upright rows on smith machine - 3 sets - 20kg x 10 reps / 40 kg x 10 reps / 50kg x 6 reps

    Superset of side raises 15kg weight 8 reps, Arnold press 15kg 8 reps, front raises 7.5kg 8 reps - 3 sets

    Behind neck press - never my strongest lifts - just the bar 10 reps , 20 kg 10 reps, 40kg 8 reps, 40kg 6 reps

    Reverse pec dec - 3 sets 10 reps

    Cardio - 1 hour walk on incline on treadmill - knee felt a bit dodgey so I ran the last 15 minutes only, 1 minute sprint walk 1 minute.

    Diets good and clean, get the odd munchies now and then but I eat a handful of pistachios just kill the cravings off

    Feeling good and defo lost weight I have started to monitor my weight on a daily basis to rectify any issues immediately opposed to waiting a week to realise I messed up some where. I will post he weeks weights at the end of the week.

    Thanks for your help this far folks

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    DAY 46 - THURSADY - OFF IN BED EARLY
    DAY 47 - FRIDAY 15TH APRIL 2016
    Trained Bi/Tri

    Started off with Warm ups and stretching

    Barbell curl - Olympic bar weight included of 20kg - just the bar 15 reps / 40kg 12 reps / 50kg 8 reps / 60kg 6 reps / 60kg 6 reps / 60kg 4 reps
    Barbell curl - alternate close grip 5 reps then wide grip 5 reps - 40kg x 4 sets x 5 reps each (close then wide grip)
    Incline seated Dumbbell curl 5 reps then 5 reps hammer curl - 3 sets x 10kg
    Concentration curls leaning over a bench - 3 drop sets of - 8reps 10kg, 8 reps 7.5kg, 8 reps 5kg.

    Knuckle down rope push downs - 12 reps x 5 sets increasing weight each set - machine hasn't got weights listed
    Close grip bench press on smith machine - 1st set reverse grip 60kg x 8 reps, 2nd set normal grip 80kg x 8, 3rd set normal grip 80kg x 7, 4th set reverse grip 60kg x 8 reps
    PJR pull overs - 2 sets 20 reps 15kg


    Cardio - 45 minutes fast walk on incline, 15 minutes fast running with one minute intervals.

    Diets good and clean

    So far my weight has dropped as below
    Sunday night - 103.8kg
    Mon - 102.5kg
    Tue - 102.3kg
    wed - 101.8kg
    thu - 102.9kg (assuming the rise was due to no gym and no cardio)
    fri - yet to weigh in

    Training is going well, fat is coming off, ephedrine is kicking in and can feel the extra sweat come on during training.

  37. #117
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    DAY 48 AND DAY 49 - SAT AND SUN - OFF DUE TO GYM CLOSED FOR REFURB
    DAY 50 - MONDAY 18TH APRIL 2016

    Trained Chest/tris/calves

    Started off with stretches and warm up then activation of cns
    Bench press on smith machine - 7 sets 2 reps max - 80kg x 2 / 100kg x 2 / 100kg x 2 / 110kg x 2 / 110kg x 2 / 100kg x 2 / 100kg x2
    Cluster set bench press - 8 reps 60kg / rest / 3 reps 80kg / rest / 3 reps 80kg - repeated for total of 3 sets
    incline dumbbell press 3 sets - 22.5 kg x 8 reps / 30kg x 6 reps / 30kg x 6 reps
    incline flyes 3 sets - 10kg x 10 reps / 15kg x 10 reps / 15 kg x 10 reps
    cross overs 3 sets - 15/12/10 reps going heavier each set

    Rope pull downs - 12 reps 5 sets
    skull crusher - struggled on these started with 20kg managed 3 reps then switched to close grip press 8 reps, next set same again so I dropped the weight to 10 kg and managed to get 6 reps out then switched to close grip press for as many as I could and did the same again for the next set

    Seated calf raise - 60kg x 15 reps x 5 sets
    Leg press calf raises - 160kg x 15 reps x 5 sets

    Cardio 1 hour walk on treadmill, incline 15, speed 3.5

    Disappointed with not being able to workout over the weekend but I need the rest, thinking I was going to be fresh today but I struggled through the workouts today did not feel strong felt like the weights beat me today

    My weight stands at 102.3 kg as of last night

    Diets going good, I did cheat on weekend and have an ice cream with the kids
    Drinking water only but again I did have 1 can of coke on the weekend other than that nothing

    I am trying and I appreciate that the cardio has got to be 7 days opposed to the 4 days like last week which will show better results, 2 days were out of my control last week due to the gym being closed. yes I had a run around with kids on the fields but not really cardio intensive.

    I am not giving up - any advice is appreciated and I take criticism well so feel free to blast me if you feel I need it.

    Thanks for your support this far guys and I hope you will keep on providing me with the encouragement and advice required.

  38. #118
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    Has anybody hear heard of Athenavar? A friend in the gym has given me a bottle which says Athenavar on it, not quite sure what it is or how to take it or if I should even take it. I can post pics of the package and pills if required. Any advice?

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    Day 51 - Tuesday 19th April 2016

    Trained back and bi

    Stretched and warmed up
    Activation sets x 4
    Deadlift 2 rep max 7 sets - 140kg x 2 / 180kg x 2 / 200kg x 1 / 180kg x 2 / 190kg x 1 / 180kg x 2 / 140kg x 2
    Cluster set barbell rows - 3 sets of 60kg x 8, rest, 80kg x 4, rest, 80kg x 4
    Wide grip pull downs 3 sets x 8 reps
    Vbar seated rows - 4 sets x 10 reps
    straight arm pull down - 1 set x 20 reps

    Dumbell curl - 4 sets 10kg x 10 reps super set with rope curl on machine 10 reps each set
    Preacher curls - 4 sets 8 reps x 10kg nice and slow

    Cardio 30 minutes jog on treadmill

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    Day 52 - Wednesday 20th April

    Trained Shoulders
    Started off with the usual warm up and stretch followed by the activation sets

    Military press on smith machine - 2 rep max 7 sets - didn't feel strong today but pushed what I could manage. 60kg x 2/70kg x2/80kg x2/80kgx2/80kgx2/ 70kg x 4 - just fancied pushing a couple of more reps out

    Barbell shrugs - 3 sets of 100kg x 8, rest 60 sec, 4 reps 140kg, rest 60 sec, 4 reps 140kg

    Side raises superset with Arnold press superset with front raises - 1st set 10kg x 10 reps each exercise, next 2 sets 15kg x 8 reps each exercise

    Behind the neck press on smith machine - set 1 excluding the weight of the bar, 10kg x 8, 20kg x 6, 20kg x 6

    Reverse pec dec - 3 sets 10 reps

    Upright rows 3 sets 10 reps

    Shoulder blasted in 45 minutes

    30 minutes cardio - I did plan an hour but I have had a slight pain in my lower back and my left knee so didn't push it too hard, I wasn't going to go in to the gym today but pushed my self put the pains aside and got on with it. I was still sweating buckets.

    Weight as of last night was 100.3kg

    Diets clean, and drinking plenty of water.

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