MY LOG 2016 to Success

[Ca$tro]

Day 53 - Thursday - I took the day off due to knee pain and I fancied a rest
Day 54 - Friday 22nd April - Jeez been doing this for some time now and I feel much better than when I started this journey, I am also getting people saying man your looking bigger, are you on steds? my reply is nope just training and eating well.

So today I trained Bi's and Tri's
Warm up and stretch

Barbell curls - 5 sets - warm up on just the bar. Weights include 20kg for bar weight...
Set 1 - 40kg x 12 rep / set 2 - 50kg x 10 reps / set 3 4 & 5 - 60kg x 5-6 reps

Barbell curls - 5 reps close grip then 5 reps wide grip, 5 sets in total, 40kg on the bar

Seated incline dumbbell curl 5 reps and seated incline hammer curl 5 reps. 4 sets in total. 10kg first set then 12.5kg for the last 3 sets

Concentration curls standing over a bench - drop sets - 10kg x 8 / 7.5 x 8 / 5kg x 8 - 3 sets in total

Preacher curl 3 sets - drop set - 5 reps 20kg and 5 reps 10kg. Arms were blasted by now

Rope curls on machine - 3 sets 10 reps

Triceps
Rope pull down - 5 sets / 12 reps decent weight
Close grip bench press - 4 sets - 60kg x 10 reps each set
PJR pull overs - 2 sets - 15kg x 20 reps

1 hour cardio - incline walk on treadmill, didn't fancy running due to the pain in the left knee.

Damn training is hard, trying to achieve them goals is hard, sticking to a diet is hard, dealing with injuries new and old is hard. Nothing but admiration for them guys hitting the shows, only when you go through it do you realise how hard it truly is to try and achieve the bodybuilders body. I think once I get the fat down to around 15% I will get some test with dbol and may be some winny for the last few weeks to try and keep the trimmed look.

Not many replies on here but hopefully get some one chiming in sooner or later, I aint quitting either way...
Any body heard of Athenavar???
Any body got any advice or adjustments they think I need to make?
Any body got any shortcuts, only joking...

[Ca$tro]

DAY 55 - SATURDAY 23RD APRIL - CARDIO 1 HOUR
DAY 56 - SUNDAY 24TH APRIL - DAY OFF
DAY 57 - MONDAY 25TH APRIL 2016

So my weight last night was 102.1kg - Aiming to get to 100kg by the end of this week
Diets going good, just had a cheat meal yesterday but that was steak and rice with apple crumble and custard for dessert.

Today I trained chest/tri/calves

Started with warm up then activation sets x 4
Bench press on smith machine - 7 sets 2 reps max - 80kg x 2 / 100 kg x 2 / 110 kg x 1 / 100kg x 2 for next 4 sets was not feeling strong
Cluster set on bench - 3 sets of 60kg x 8 reps, rest 80kg x 3-4 reps, rest 80kg x 3-4 reps
incline dumbbell press - 22.5kg x 8 reps / 30kg x 6 reps / 30kg x 6 reps
Cable x overs - 15 reps/ 12 reps / 10 reps going heavier each set
incline flyes - 10 kg x 10 reps, 15kg x 10 reps for next 2 sets

Skull crusher - 20kg 8 reps superset with close grip press on the same ez bar until failure. repeated this for 3 sets then 2 sets of 8 reps close grip press
Rope pull downs - 12 reps x 5 sets

leg press calf raises - 160kg x 15 reps x 5 sets
seated calf raises - 60kg x 15 reps x 5 sets

1 hour cardio on treadmill - 45 min incline walk 15 minute jogging or sprinting

my knee and shoulder have been an issue but still trying to do what I got to do. I have missed legs on purpose at the moment due to the knee flaring up. Hoping to get quads and hams trained this week.

I have taken the ephedrine for 2 weeks I am now taking 2 weeks off and then will get back on to them.

[Ca$tro]

DAY 58 - TUESDAY 26TH APRIL
Trained back and bi
Started with stretching and activation set x 3
Deadlift 2 reps max 7 set - 140kg x 2 / 180kg x 2 / 200 x 1/2 / 180kg x 2 / 160 x 2 / 140 x 2 / 140 x 2 - Felt tired weak and struggled to lift anywhere above 180kg.
Barbell row - 60kg x8reps, 80kg x4 reps, 80 kg x4 reps - repeat for another 2 sets
Wide grip pull downs - 3 sets 10 reps
Seated close grip row - 3 sets 10 reps
straight arm pull downs - 1 set

Dumbbell curl - 7.5kg x 10rep x 4 set - this is how shit I was feeling I was playing with the baby weights.
Preacher curl - 10kg x 8 reps x 4 sets - again baby weight

One hour walk on incline

I am taking a night off from the gym tonight and taking kids out for some food, I will probably stick to grilled lamb chops but feel like eating some junk today. My weight last night was 101kg

Been feeling a bit Shit this week, really sleepy, tired and moody.

[MIKE_XXL]

Finally back on line bro, i will email you this weekend to adjust things accordingly. I am very proud of you staying to the pan bro, great job!!! Sorry about all the delays, but i am back on line now. :-)

[Ca$tro]

Finally back on line bro, i will email you this weekend to adjust things accordingly. I am very proud of you staying to the pan bro, great job!!! Sorry about all the delays, but i am back on line now. :-)

Good man Mike, hope evrythings sorted mate, catch up soon

[Ca$tro]

Day 59 - Wednesday 27th April
Day 60 - Thursday 28th April
Day 61 - Friday 29th April

All of the above I had off the gym ended up with the flu and in bed feeling weak as hell, still went to work but I was in bed as soon as I got home.

Day 62 - Saturday 30th April
Felt a bit better today so I got up went in to the gym and trained Shoulders followed by one hour cardio.
Warm up and Activation sets
Military press on Smith Machine2 reps max 7 sets - 60kgx2/70kgx2/80kgx2/80kgx2/80kgx2/70kgx2/80kgx2
Bar shrugs cluster sets 8 reps 100kg,rest, 140kgx4, rest 140kgx4. Repeat for another 2 sets
Upright rows on smith machine - 10kg x 10 rep / 20kg x 10 reps / 30kg x 8 reps dropped to 20 kg for 4 reps dropped to 10 kg for 8 reps
Behind the neck press on smith machine - 10 kg x 10 reps / 20kg x 8 reps / 20kg x 8 reps
Reverse pec dec - 3 sets 10 reps going heavier in weight each set
Side raises super set with front raises - 10 kg x 10 reps x 3 sets

Cardio 1 hour

[MIKE_XXL]

I can not even express how hard last 4 weeks have been for me and my family, it caused me so much problems and grief, but at the end of the day, we all choose our reality, it can all be either a positive challenge or negative reflection....i pick the former...i will make this right with you bro, and i really, i mean really appreciate your patience...this interference with my clients etc has cost me thousands but i can only say one thing i will make it right in any way i can...i am very happy with your persistence and dedication, great job bro!!!

Good man Mike, hope evrythings sorted mate, catch up soon

[Ca$tro]

I can not even express how hard last 4 weeks have been for me and my family, it caused me so much problems and grief, but at the end of the day, we all choose our reality, it can all be either a positive challenge or negative reflection....i pick the former...i will make this right with you bro, and i really, i mean really appreciate your patience...this interference with my clients etc has cost me thousands but i can only say one thing i will make it right in any way i can...i am very happy with your persistence and dedication, great job bro!!!

Hello Mike,
At least your out of the rough now you just have to get up dust your self off and get back to the norm. No issues on my behalf bro but appreciate the words as above.
Keep strong bro

[Ca$tro]

Day 63 - Sunday 1st of May

Trained Bi/Tri
Warm up
Barbell curls - 40kg x 12 / 50kg x 10 / 60kg x 2 - I had some bad pain in my elbow at the front of the arm so didn't push any more
Barbell curls - 5 reps close grip 5 reps wide grip 5 sets 40kg weight
Seated incline dumbbell curls - 5 reps dumbbell curl 5 reps hammer curls 4 sets 10kg
Concentration curls - 4 sets each set drop sets 10kg x 8 / 7.5kgx8 / 5 kg x8
Preacher curls very light 10kg 8 reps 3 sets superset with rope curls 10 reps

Tri
Rope pull down 5 sets x 12 reps increase weight each set
Close grip bench press 3 sets
seated push downs 3 sets
pjr pull overs 2 sets 15kg x 20 reps

Cardio 1 hour

[Ca$tro]

Day 64 - Monday 2nd May 2016 - day off
Day 65 - Tuesday 3rd May 2016 - trained Chest and Triceps
Started with activation of cns and warm ups
Bench press on smith machine - 7 sets 2 reps max - 100kg x2 x 7 sets
Cluster set bench press - 8 reps 60kg, rest 80kg x 4, rest 80kg x 4 - repeat for another 2 sets
Incline dumbbell press - 10 reps 22.5kg, 7 reps 30kg, 6 reps 30kg
incline dumbbell flyes - 10kg x 10 reps, 15kg x 10 reps, 15kg x 10 reps
cable Cross overs - 4 sets 10 reps each set nice and slow squeezing and holding each rep


Rope pull down - 5 sets 12 reps
Skull crusher - 20kg x 5 reps that's all I could manage at this weight so I super set this with close grip press with the same ez bar 20kg x 5 and then repeated this for another 2 sets



Day 66 - Today - Wednesday 4th May 2016
Trained back - I was going to train biceps as well but I have had a pain in the elbow area at the front on the left arm when doing certain movements so I thought I would rest it. Reading up on this pain seems like its bicep tendon injury, rest and compression required.

Started with warm up and activation sets
Deadlift - 7 sets 2 rep max - 140kg x2 / 180kg x 2 / 200kg x 1 / 180kg x 2 / 180kg x 1 / 140kg x 2 / 140kg x 2
Bent over barbell rows cluster set - 8 reps 60kg, rest, 4 reps 80kg, rest 4 reps 80kg and repeat for another 2 sets
Wide grip pull downs - 3 sets nice and slow on way down squeezing at the bottom x 8 reps each
Superset v bar pull down with straight arm pull down 3 sets 12 reps each exercise
Machine rows 4 sets light 15 reps each set

Cardio 1 hour on both days yesterday and today, oh my I was sweating everything was wet through.

Diets clean

Weight was 100.4kg last night - lost around 7kg from January weight

I think with the drop in carbs I have lost some strength on certain exercises but others are going good. Keeping at it and not stopping.

[kelkel]

Still following along Castro. Keep it up!

[Ca$tro]

Still following along Castro. Keep it up!

Kelkel, good to hear from you and damn happy your still watching over, I have a lot of respect for you Mike XXL and the other knowledgeable members that always help with your wise words.

[Ca$tro]

Day 67 - Thursday 5th May 2016
Trained Shoulders

Started with warm up and activation sets
Smith machine press - 2 reps max 7 sets - 60kg x2/ 70kg x2 / 80kgx2/ 80kg x2/ 80kg x2/ 80kg x 2/ 70kg x2
Cluster set Barbell shrugs - 8 reps 100kg, rest 140kg x 4, rest 140kg x 4 - repeated for another 2 sets
Upright rows on smith machine - 10kg x 10 / 20kg x 8 / 30kg x 5 dropped to 20kg x5 dropped to 10kg x 6
Behind neck press on smith machine - 3 sets 10 reps 20kg
Reverse pec dec 3 sets x 10 reps
front raises and side raises superset x 10 reps x 2 sets

1 hour cardio - feeling tired today so I did a 2 mile jog then went on the cross trainer for 15 min followed by a cycle for 15 min

That's all for now and much thanks to Mike for all his help

[Ca$tro]

Day 68 - Friday 6th May 2016 - Day off, I was feeling really tired so I took the day off, only been sleeping for 5 hours in the past 2 days.

Day 69 - Saturday 7th May 2016 - Trained Bicep and triceps
My left arm is still hurting, has a sharp pain on the inside of the elbow area. I have had this for the past week and I am assuming its the bicep tendon, holding anything wider than shoulder width starts the pain off or lifting heavy so today I stayed light and avoided feeling the pain.

Barbell curl 10 kg x 10 reps x 5 sets
Barbell curl 5 sets - 5 reps close grip 5 reps slightly wider grip total 10 reps stuck to the lighter 10kg weight
Dumbbell curls seated incline - 5 reps dumbbell curl 5 reps hammer curl - 4 sets used light 7.5kg weight
Concentration curl over a bench - 7.5kg 30 reps each arm, alternate 10 reps each arm at a time, repeat again twice - total 3 sets
one arm machine curls superset with rope curls - 3 sets 10 rep machine curls each arm 10 reps rope curl.

Arms were feeling pumped even going on a light weight and more reps

Triceps

Rope pull downs - 12 reps 5 sets
Close grip bench press - 60kg x 10 reps x 4 sets
swivel bar push downs - 3 sets 10 reps


Cardio 30 minutes - 1.5 miles fast run in 15 minutes followed up by a 15 minute bike ride

[Ca$tro]

Day 70 - Sunday 8th May - Day off
Day 71 - Monday 9th May - Trained Chest and tri
Started with warm up and activation sets
Bench press 2 reps max 7 sets - free weights today not smith machine, it was harder - 100kg 2 reps 7 sets
Cluster set - 8 reps 60kg, rest, 80kg x 3,rest, 80kg x 3 - repeated for another 2 sets]
Incline dumbbell press - 22.5kg x 8 / 30kg x 7 / 30kg x 6
Incline flyes - 15kg 10 reps 3 sets
Cable x over 3 sets nice and slow increasing weight each set

Triceps
rope pull downs only 6 sets

Cardio half hour walking on incline

I was exhausted today for some reason couldn't do the other half hour cardio.

Diets been clean and adjusted

[Ca$tro]

Day 72 - Tuesday 10th May 2016
Trained back and bi - Today was a day where my performance in the gym was not up to scratch, felt tired, lacked motivation feeling drained but I still went in.
Didn't feel like doing much once I got into the gym

warmed up and started activation sets
deadlift 140kg x 6 reps / 180kg x 2 reps / 140kg x 6 reps
Superset v bar pull downs and wide grip pull downs 10 reps each 3 sets in total, didn't go heavy just a manageable weight
seated wide grip row 3 sets 10 reps
1 set bent over row 10 reps
3 sets one arm machine row 10 reps each side

Barbell curls 3 sets 10 reps
Preacher curls 3 sets 10 reps
dumbbell curl 1 set 15 reps

No cardio, I was in and out within 40 minutes
These past 2 days the cardio has been crap the training has been crap and I feel like crap.

Taking the day off tomorrow to rest and get back on point on Thursday

[Ca$tro]

Day 73 Wednesday 11th May - Day off
Day 74 Thursday 12th May - Day off

I took off 2 days as I was feeling worn out.

Day 75 Friday 13th May - Trained Shoulders
Day 76 Saturday 14th May - Trained Bi/Tri
Day 77 Sunday 15th May - Day off

This has got to be the worst week of training I have had since I started this log, found training difficult tiresome and laborious. I didn't do any cardio apart from Monday. I will be back in tomorrow full steam....

[Ca$tro]

Day 78 - Trained Chest / Bi / Calves
Trainer has swapped the training up a little...
Started off with a warm up

Bench press - warm up / 60kg x 8 / 80kg x 7 / 90kg x 6
Incline flyes - 15kg x 10 / 15kg x 10 - getting a good stretch no each rep
Pec Dec - 10 reps x 3 sets - slow concentration

Barbell curls - 10kg x 10 / 20kg x 10 / 20kg x 10 - nice and slow full range of motion
Incline dumbbell curls - 2 sets 7.5kg x 10 reps each arms stretching all the way - arms were pumped after this
Concentration curl - 3 sets 7.5kg x 10 reps each arm - full range of motion nice and slow and squeezing at top

Seated calf raises - 3 sets 10 reps x 40kg - again concentration of reps holding and squeezing

This was a relatively easy workout compared to the heavy sets previously done

Followed this up with 1 hour fast incline walk

Diet is going good

weight was 100.7kg last night

[Ca$tro]

Day 79 - Tuesday 17th May 2016
Today I only did 1 hour cardio

Day 80 - Wednesday 18th May 2016
Day off - rest no cardio no training been out of town all day with work

Still sticking to the diet, weight is fluctuating between 99kg and 101 kg at the moment

Feel better and feeling harder under the layer of fat, still working towards it...

[Ca$tro]

So it has been a bit of shite week, have not been in on Wednesday or Thursday
The good thing is that my knee and my left elbow pain at the front of the arm have got better

Day 81 Thursday - off

Day 82 Friday 20th May 2016

So today I got out of work a bit earlier and hit the gym feeling refreshed.
Started off with warm ups
3 sets of pull downs mid range
Dumbell pull over - 2sets x 10 reps x 10kg
stiff arm pull downs - 3 sets concentration and squeezing at the bottom 8 - 10 reps
close grip bench press - 3 sets 10 reps x 60kg
Overhead rope extensions - 2 sets x 10 reps - again concentration on movement and squeezing and holding when fully stretched
Leg Extensions - 3 sets x 10 reps - concentration of movement

All above exercises seem easy but when you slow the movement down and concentrate on the movement and squeezing the muscle you find by the 8th rep the muscle is burning and the last 2 reps kill

Cardio -
20 minutes running - covered 2 miles in 20 minutes, that's fast for my fat arse
15 minutes steady state cycle ride
15 minutes on cross trainer again steady state

Diets clean and going good.

[Ca$tro]

Day 83 - Saturday 21st May - Day off due to being dragged to a wedding by the mrs

Day 84 - Sunday 22nd May

Warm up
Shoulder press 3 sets - 15 kg x 10 / 22.5 kg x 10 / 22.5 kg x 8
Incline dumbbell raises - 2 sets 7.5kg 8 reps
Upright rows - 3 sets 10 reps on a very light weight and concentrating on each rep
Behind neck pull downs - 3 sets 10 reps
V bar rows - 2 sets 10 reps concentration on each rep to stretch the muscles
Bent arm lateral raise - 3 sets 7.5kg 10 reps
Hamstring curls - 3 sets 10 reps as heavy as I could manage

Cardio - 15 minutes 1.5 miles covered
went home got the kids and went for a 45 minute jog with them

Diets good, ready for a new week

[Ca$tro]

Day 85 - Monday 23rd of May 2016
Trained Chest / Bi / Calf
Started off with a warm up
Bench press 3 sets
incline flyes 3 sets
Pec dec 3 sets
Barbell curls 3 sets
incline dumbbell curl 2 sets
Concentration curls 3 sets
Calf raise 3 sets

20 minutes cardio

Diet is good weight is 100kg

Everything is a bit mad at the minute juggling between work and a house refurb as well as fitting gym in. Feeling exhausted and deprived of sleep.
Still going on though

[Ca$tro]

Day 86 - Tuesday 24th May - No training / No cardio

[RaginCajun]

love to see you continuing this log!

sounds like you needed a rest day, enjoy!

way to go on all the hard work!

[Ca$tro]

So last week I trained Monday - Day 85 after which I took the week off due to a refurb on my mums house which required me to be there with her.
Day 92 today - Monday 30th May
Trained Chest / Tris / Calves.

Started off with warm up
Bench press - 60kg 10 reps / 100kg x 4 reps dropped to 60 kg x 6 reps / 100kg x 3 reps dropped to 60 kg x 7 reps
Incline dumbbell press - 22.5 kg x 12 reps / 30kg x 7 reps /30kg x 6 reps
Cable cross overs x 4 sets
Incline flyes - 15kg x 10 reps / 20kg x 10 reps /20kg x 10 reps
Dumbell pull overs - 20 reps x 20kg x 2 sets

Rope pull downs 5 sets x 12 reps
Straight bar pull downs 5 sets x 12 -15 reps

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

1 sets of machine dips x 15 reps

Cardio 1 hour jogging

Diets good

weight is 100.1kg

Back on it

[Ca$tro]

Day 93 - Tuesday 31st May Trained Back and Bi
Day 94/95/96 - Off gym due to busy with builders
Day 97 - Saturday 4th June - Trained Shoulders followed by 1 hour cardio

So at the moment I have been trying to get in to the gym when ever possible due to having a house turned upside with building work going on, cant leave them guys alone for one sec.

Training today was good felt better after a rest and bicep pain has subsided as well.

I have ordered a treadmill to start doing cardio am at home before work
Weight is steady around 99kg

Diet is still clean, carb cycling at the moment having a full potato on day 1 having half a potato on day 2 and having no potato on day 3 in all meals.
Drinking loads of water.

Its not the ideal place to be but I am trying and I haven't stopped.
Plan for tomorrow is Bi/Tri and cardio and hopefully back to normal on Monday.

[Ca$tro]

Day 98 - Sunday 5th of June

Trained Bicep and Tricep

Started with a warm up
Barbell curls 4 sets, not sure of weights as they are preloaded barbell bells, 12 x 10 kg, 10 x next weight up, 8 x next weight up, 6 x 22kg
Barbell curl 4 sets - 5 reps close grip 5 reps wide grip 10kg x 4 sets
Preacher curl - 20 kg x 10 reps, 30kg x 8 reps, 40kg x 6 reps
Dumbbell curls - 15kg x 8 reps dropped to 10kg x 8 reps dropped to 7.5kg x 8 reps - repeated for 2 sets
Concentration curl - leaning over a bench 7.5 kg x 10 reps x 2 sets - I was just trying to stretch through a full range

Tricep rope pull down 5 sets 12 reps
Close grip bench press - 40kg x 10, 50 kg x 8, 60kg x 5 dropped to 40kg and got another 6 reps out
swivel bar pull downs 3 sets super set with machine dips 12 reps each x 3 sets

Cardio 30 minutes - 15 minutes run on treadmill and 15 mins on cross trainer

I was sweating buckets today so much so that my eyes were stinging with the sweat, its a hot day and I went fully hooded up, I was still sweating 3 hours later.

[Ca$tro]

Ok so i haven't had time to write up on here recently been rushed off my feet getting the furniture for my mothers house and juggling work.
Last week I trained as follows
Monday - Chest / Tri
Tuesday - Back / Bi
Wed off
Thursday - Shoulders
Friday off
Saturday - Bi/Tri
Sunday off

This week I have trained my chest and triceps so far yesterday
Training went like this
Warm up
Activation of cns
7 sets - 2 reps max - 60kg x 2 / 80kg x 2 / 100kg x 2 for next 5 sets
cluster set - 60kg x 8 rest 60 seconds 3 reps 80kg rest 60 seconds 3 reps 80kg - repeated for 3 sets in total
Incline bench press on smith machine - 3 sets 60kg x 8 reps
incline smith machine 21's - 7 reps lower half 7 reps higher half of motion and 7 full motion reps, weight used was 40kg for 3 sets
Incline dumbbell press - 3 sets 22.5kg x 6 / 22.5 kg x 6 / 30 kg x 6
Incline flyes - 15 kg x 10 / 20kg x 10 / 20 kg x 10
pec dec - 4 sets 12 reps reasonable weight
cable cross overs 3 sets of 10-12 reps

triceps
skull crusher x 7 reps switch to close grip press for another 3 reps - repeat 3 sets
rope pull downs 10 reps switch to over head extension 5-6 reps repeat 3 sets
straight bar pull downs 10 reps x 3 sets
machine dips 3 sets x 15 reps

Cardio 30 minute jog and 20 minutes on cross trainer


Diets good just the lack of sleep is killing me.

That's all for now

[Ca$tro]

Tuesday 14th June
Trained Back and bi
Started with a warm up
3 sets front pull downs x 15 rep
Bent over rows 60kg x 8 rep superset with close grip pull downs 3 sets
Deadlift 3 sets 60kg x 10 reps, 100kg x 8 reps, 140kg x 6 reps
one arm machine rows x 3 sets 10 reps

Preacher curls x 3 sets x 10 reps
1 set seated incline curls x 12 reps - stretching on each set
3 sets standing hammer curl x 10 reps

12 minutes cardio - jogging

Wednesday 15th June - day off

[Ca$tro]

Hello Folks,
I have not been on here for some time been a little preoccupied with work and other stuff.
I have been training around 4 days a week and still feeling better than when I strated this log but things had started to slow down I think I was hitting a wall. I took off the last week to get some rest and to recover from some aches and pains namely the shoulder and knee which are on-going probably due to old age and previous injuries more the old age.

So I started back on training today and dieted properly.
So currently the diet is as below


MEAL 1 @ 08.00AM EPH & VITS / 10 EGGS / 50G AVOCADO
MEAL 2 @ 10.30AM 125G CHICKEN / 68G POTATO / SPINACH
MEAL 3 @ 13.30PM 125G CHICKEN / 68G POTATO / SPINACH
MEAL 4 @ 15.30PM 125G CHICKEN / 68G POTATO / SPINACH
MEAL 5 @ 18.00PM 45G WHEY / 75G AVOCADO
PRE W/O @ 18.45PM NO EXPLODE
GYM @ 19.00PM
VITS @ 20.30PM BCAA
POST W/O @ 21.00PM 45G WHEY / 45G OATS / BANANA
MEAL 6 @ 23.00PM 1 SCOOP CASEIN

I have cycling the carbs so I start on a Monday with a full potato then Tuesday half a potato and then Wednesday no potato with all meals.

Todays training was as follows
Chest/Tri/Calves

Flat bench 2 reps max 7 sets - 60kg/80kg/next 5 sets 100kg - struggled I could feel the loss in strength after a week off
Flat bench - 8 reps 60kg, rest 30 seconds, 3-4 reps 80kg, rest 30 seconds, 3-4 reps 80kg - repeated for a total of 3 sets
Incline dumbbell press - 22.5kg 8 reps, 30kg 4 reps dropped to 22.5kg got out another 4 reps, 22.5kg x 8 reps
Incline barpress on smith machine - 12 reps 40kg x 3 sets
Incline flyes - 10kg x 10 reps, 15kg x 10 reps, 20kg x 8 reps
cross overs 3 sets x 12 reps of a manageable weight nice and slow
pec dec 2 sets of 15 reps again light and manageable weight

rope pull downs x 12 reps 5 sets super set with leg press machine calf raises 10 reps x 5 sets of 160kg - don't think I am walking tomorrow
seated calf raises - 5 sets of 60kg x 10 reps
skull crusher - 5 reps of 20kg which was a struggle to be honest so I ended up doing the 5 reps and the switched it to close grip press for another 5 reps 3 sets in total

Cardio - I was trying to do HIT so I started on the cross trainer as all treadmills were in use. I just moved as fast as could for as long as I could then took a 30 second break and repeated until 10 minutes were done. I then did the same on the treadmill for 10 minutes running as fast as I could for at least 40 seconds then walking for 30 seconds and then running again until 10 minutes passed.

Currently my weight is at 99kg on the dot.
I will try and keep this log more upto date now that I am back on it.

Thanks for reading and thanks for all your support not just in this log but over the years of being a member of this site, brilliant help and info and I would recommend this site.

Night

[krugerr]

Hey Cast, good job so far! Any chance of progress pictures?!

[Ca$tro]

Krugerr - Thanks man! I will get some pics up soon

Todays log Thursday 14th July
Trained Back/Bi/Abs

Started with deadlift
Activation sets x 4
Deadlift 2 rep max 7 sets - this was a struggle feeling weak but pushed it - 140kg/160kg/180kg/200kg x1/180kg/180kg/140kg
Cluster set - bent over bar row - 8 reps 60kg / 3-4reps 70kg / 3-4 reps 70kg - repeated for a total of 3 sets
wide grip pull downs - 3 sets 8-10 reps nice and slow counting to 3 on the way down
reverse grip pull downs 3 sets
seated v bar row - 3 sets

machine preacher curl 5 sets 15 reps super set each set with rope ab crunches 20 reps x 5 sets
Leg raises on lying on bench 10 reps x 5 sets superset with dumbbell curls 10 reps x 5 sets

Cardio 10 minutes HIIT - I was going to do more but I was really tired and drained felt like sleeping on the cross trainer

Diets clean and drinking at least 4 litres of water through out the day and in the gym, going toilet a lot flushing out the water...

Started on the Ephedrine too

2nd day back going well but feel tired after work but I am enjoying it

[Ca$tro]

Hello Ppl

So training has not been the best recently, diet has been crap and cardio non existent. I was training ok up till about a month ago getting training in when possible and where possible. I went abroad for a family wedding and shit just got worse, came back and work load had increased plus more family weddings. I had in the past weeks trained Monday and Tuesday missed the rest of the week. I was still eating the planned foods but on top of that I started to eat other junk thinking it was ok, which it wasn't as my weight increased from 99kg to 102kg.

I changed things this week though, I went training on Monday (Chest, calves and tri) and Tuesday (Back, bi and abs), I took of Wednesday cos I was aching. I then took off Thursday due to work and meetings after work. I trained Shoulders on Friday, took off Saturday for yet again another wedding out of town and trained biceps and triceps today.

Training has been quality when I was in the gym this week hence the aches. Cardio has been in the form of 10 minutes fast paced running. I have enjoyed this week but I missed legs.

I now have 2 weeks off work and plan on nailing training and the diet with cardio. I am however out of the country again from the 20th till the 23rd of August yet again for another wedding.

Could do with some help getting the training back in to check especially after I return from this final trip abroad.

I need to get diet checked, cardio checked and training plan updated.

That's the news for now, not the progress I hoped for but I guess I understand its my fault and need to make amends.

Thanks for reading and I will keep you posted on the work outs and diet

Catch up soon

[oldnsedentary]

It's been two months. How are you doing now?

[Ca$tro]

oldnsedentry

Thanks for asking buddy, I haven't been on here much recently purely because of how busy I have been. Been in and out of the gym, work and injuries as well as family commitments take over at times.

I had a PT for some time who was managing meals etc but the PT has taken a turn in career, which has left me trying to figure out the diet and workouts alone.

Quality of workouts has improved, I am taking my time and not rushing the workouts and have found that this has helped increase strength on chest and shoulders. It also helps with the injured shoulder and knee, I found rushing through workouts was causing me pain so I have slowed workouts down a little.

I am still trying and will keep on trying...