MY LOG 2016 to Success

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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

[MIKE_XXL]

Glad to see you are still at it bro...keep it going, great log for people to review.

[Iceberg]

�� keep it going

[Ca$tro]

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

[Ca$tro]

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

[kelkel]

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.

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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

[tbody66]

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

[Ca$tro]

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.

[Ca$tro]

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

[tbody66]

Could you post poundage with your lifts, please?

[Ca$tro]

Could you post poundage with your lifts, please?

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

[Ca$tro]

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

[researchproject]

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

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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.

[Ca$tro]

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.

[Ca$tro]

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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

[oldnsedentary]

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

[Ca$tro]

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.

[Ca$tro]

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

[Ca$tro]

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

[Proximal]

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

[Ca$tro]

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.

[Ca$tro]

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

[Ca$tro]

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

[Ca$tro]

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.

[Ca$tro]

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.

[Ca$tro]

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?

[Ca$tro]

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

[Ca$tro]

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.