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Thread: MY LOG 2016 to Success

  1. #121
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    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...

  2. #122
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    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.

  3. #123
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    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.

  4. #124
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    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. :-)

  5. #125
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    Quote Originally Posted by MIKE_XXL View Post
    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

  6. #126
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    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

  7. #127
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    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!!!

    Quote Originally Posted by Ca$tro View Post
    Good man Mike, hope evrythings sorted mate, catch up soon

  8. #128
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    Quote Originally Posted by MIKE_XXL View Post
    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
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  9. #129
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    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

  10. #130
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    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.

  11. #131
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    Still following along Castro. Keep it up!
    -*- NO SOURCE CHECKS -*-

  12. #132
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    Quote Originally Posted by kelkel View Post
    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.

  13. #133
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    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

  14. #134
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    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

  15. #135
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    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

  16. #136
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    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

  17. #137
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    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....

  18. #138
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    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

  19. #139
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    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...
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  20. #140
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    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.

  21. #141
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    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

  22. #142
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    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

  23. #143
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    Day 86 - Tuesday 24th May - No training / No cardio

  24. #144
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    love to see you continuing this log!

    sounds like you needed a rest day, enjoy!

    way to go on all the hard work!

  25. #145
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    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

  26. #146
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    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.
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    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.

  28. #148
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    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

  29. #149
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    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

  30. #150
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    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

  31. #151
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    Hey Cast, good job so far! Any chance of progress pictures?!

  32. #152
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    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

  33. #153
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    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

  34. #154
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    It's been two months. How are you doing now?

  35. #155
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    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...

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