My getting lean for summer log

[sheytoon]

Day 53 / Week 8 (Saturday)

Day off

Day 54 / Week 8 (Sunday)

Chest

Exercises were:
Flat bench 4 * 8
Decline bench 3 * 8
Lying flat over head DB pulls 4 * 10
Incline flys 4 * 10

Abs
Incline crunches 3 * 20
Hanging leg raises 3 * 10
Cable side crunches 3 * 20

Cardio
20 min HIIT

[SlimmerMe]

SlimmerMe I'm sure you look great even if you give in to a little temptation!! Like you say tis the season so just roll with it

HA! I am trying to unroll......

Looks like you are on track....good for you! Keep it up~

[sheytoon]

HA! I am trying to unroll......

Looks like you are on track....good for you! Keep it up~

Hahah

Yes I'm back on track with new motivation as I am going on a holiday in Feb and the plan is to go to Hawaii for my 31 in April so have to look my best

[sheytoon]

Day 55 / Week 9 (Monday)

Arms

Exercises were:
BB Curls 3 * 8
Incline DB curls 4 *10
Cable concentration curls 4 * 10
V bar French-press 3 * 8
Dips 4 * 12
Standing DB extensions super set’d with hammer curls 4 * 10

Abs
Swiss-ball crunches 4 * 20
Hanging leg raises 3 * 10

Cardio
None due to time limitations.

[sheytoon]

Day 55 / Week 9 (Monday)

Arms

Exercises were:
BB Curls 3 * 8
Incline DB curls 4 *10
Cable concentration curls 4 * 10
V bar French-press 3 * 8
Dips 4 * 12
Standing DB extensions super set’d with hammer curls 4 * 10

Abs
Swiss-ball crunches 4 * 20
Hanging leg raises 3 * 10

Cardio
None due to time limitations.

[sheytoon]

Day 56 / Week 9 (Tuesday)

Shoulders

Exercises were:
DB military press 4 * 8
Bent over low-pully side lat 4 * 10
BB shrugs ss with standing mili press 3 * 8
DB shrugs 3 * 8

Abs
Off

Cardio
20 mins HIIT.

SS = super set’d

[sheytoon]

Just thought i would upload a bicep shot for fun

[tbody66]

Good overall physique, leaning out will make all the difference. I need a full set of pics now, and are you naked except for the shirt????

[SlimmerMe]

Hahah

Yes I'm back on track with new motivation as I am going on a holiday in Feb and the plan is to go to Hawaii for my 31 in April so have to look my best

You will pull that off.....just keep it up and try to make time for some cardio even if just a short session

[sheytoon]

Good overall physique, leaning out will make all the difference. I need a full set of pics now, and are you naked except for the shirt????

Thanks tb..

I will upload a set of photos some time this week...hahah no I'm not naked. I can assure you that i had my CK's on....I took the photo before i went to bed thus why I have only a t-shirt and CK's on

[sheytoon]

You will pull that off.....just keep it up and try to make time for some cardio even if just a short session

Thanks SlimmerMe

I always make time for cardio as its probably my closest friend right now

[sheytoon]

Day 57 / Week 9 (Wednesday)

Legs

Exercises were:
Squats 5 * 8
Leg press 4 * 10
Calfs 4 * 12
Lying leg curls 3 * 12

Abs
Swiss-ball crunches 4 * 20

Cardio
10 mins on the cross trainer
15 mins on the treadmill
Total = 25 mins.

[tbody66]

What are your current stats and what poundages are you doing with your exercises?

[sheytoon]

What are your current stats and what poundages are you doing with your exercises?

Hey Tb

Stats are:
Height: 184cm or 6.1 foot
Weight: 102kg's or 224.4 pounds

Workout Weights:
Bench: 110Kg's or 242 pounds (full motion, 8 -10 reps)
Squats: 100 kg's or 220 pounds (ass touching the ground)
Bicep curls on the bar : 40kg's or 88 pounds
Dead lifts 130kg's or 286 pounds
Shoulder Press: 35kg's or 77 pounds dumbbells each hand

Hopefully that should give you an idea.
On another note, I always try to increase the weights but pay very close attention to my technique. If i cant do my set properly then i don't do higher weights.

[sheytoon]

Day 58 / Week 9 (Thursday)

Off

Day 59 / Week 9 (Friday)

Off

Day 60 / Week 9 (Saturday)

Chest

Exercises were:
DB bench 4 * 8
DB decline bench 4 * 10
DB flys 4 * 12
DB pull overs 3 * 8
Dips 3 * 12

Abs
None

Cardio
HIIT 20 mins

Day 61 / Week 9 (Sunday)

Recovery from bday party

[sheytoon]

Day 62 / Week 10 (Monday)

Feeling a bit crook so took it off

[sheytoon]

Hi All

Merry belated xmas to you all out there. Hope you all had an awesome one. I know its been about a week and a half that i have updated my log but I've been flat out with work and the Christmas period. Good news is that I have been going to the gym and haven't been to naughty in my diet.....

Just to give you all an update,

Day 62 - 68 / Week 10

Worked out as usual. However I have up'd my cardio to 30 mins now.

Day 69 / Week 11 (Monday)

Back

Exercises were:
Pull downs 4 * 10
BB rows 3 * 12
Back ext 3 * 10
Seated rows 4 * 10

Abs
None

Cardio
HIIT 30 mins

Day 70 / Week 11 (Tuesday)

Cardio
HIIT 30 mins

Didn't get a chance to go to the gym as both my gyms are either closed or close early (due to the holiday season). However I have a treadmill at home so I just did cardio.


I will update photos after the new years. Good news is my waist has gone down another inch....thats 7 inches since is have started :-)
Next update will be in the new years, where I will get back to updating every 1 to 2 days. Till then have a safe holiday season, keep good and Happy New Years

[SlimmerMe]

Glad to see you were a good boy!

Happy Happy to you~

[tbody66]

so can you give us an update on the overall progress to date? Also, when looking through your whole log I noticed some apparant size issues between your right and left upper arms, does that translate on the tape as well? When was the last time you changed up the exercise program?

[SlimmerMe]

happy new year to you sheytoon!

[sheytoon]

Hi all HAPPY NEW YEARS to you all. Hope you all had an awesome time and have recovered from the New Years hangovers.

Right so I know I’ve been away for about two weeks but I’m back and in track….So here are the updates…

Day 70 – 83 / week 11 to 13

New Years celebrations and holiday.
I went away for about a week so not much done in regards to weight training however I did mange to do some cardio. But saying this I splashed out a bit in regards to food in my holiday as its been soooo long since I did. I’m talking pizza, pasta, burgers, chocolate, ice-cream etc etc. If I didn’t do this I would have killed someone….

However the New Year has started so back to the basics 

Day 84 / Week 13 (Tuesday)

Shoulders

Exercises were:
DB press 4 * 10
Cable side raises 3 * 10
DB shrugs 4 * 10
X grip cable pulls 4 * 10
BB shrugs super set’d into milli press 3 * 10

Abs:
Hanging leg raises 3 *10
Swiss-ball crunches 3 * 20

Cardio:
HIIT 25 mins HIIT

[sheytoon]

happy new year to you sheytoon!

Happy New year to you to SlimmerMe..how were the celebrations?

[sheytoon]

Hi tbody66,

Happy New Years mate

I'm very happy with the overall progress as I've lost about 7 to 8 inches around the waist (I was 39 now im 32). I don't count my weight as its all over the show...one day its 102 now i'm around 98???? However I think this is due to upping my cardio before I stopped going to the gym...I stopped weighing my self ages ago as my weight would + or -

In regards to my upper arms, yeah they are a bit out of sync however taking Gbric's advice I using dumbbells so they will even up. I want to change my weights training program a bit but have no clue as to what I should change it to?? Could you suggest any good places or workouts I could follow?

[tbody66]

Absolutely, post up some current pics, whole body front, side and back so I can see what needs some attention. Also is that body weight in lbs? If you could give me an idea of what your current workout is as well it will help me to tweak it.

[sheytoon]

Day 85 / Week 13 (Wednesday)

Back

Exercises were:
Pull downs (reverse close & wide grip) 4 * 10
Cable cross pulls 4 * 12
BB Rows 4 * 10
Seated cable rows 4 * 10

Abs:
Cable side crunches 3 * 20

Cardio:
25 mins HIIT

[sheytoon]

Absolutely, post up some current pics, whole body front, side and back so I can see what needs some attention. Also is that body weight in lbs? If you could give me an idea of what your current workout is as well it will help me to tweak it.

Hey tbody

Weight is in KG's

Awesome I will post some all round shots and let me know what i need to work on...

My workout schedual goes something on the lines of:
back
chest
legs
shoulders
arms

I work on my abs every second day and i try to aim for 20 to 30 mins cardio 5 to 6 days a weeks.

[tbody66]

sounds good

[sheytoon]

Day 86 / Week 13 (Thursday)

Chest

Exercises were:
BB bench 5 * 8
BB incline 4 * 10 - 1 * 12
Cable Flys 4 * 12
DB pull overs 4 * 10

Abs:
Weighted crunches 2 * 30
lying leg raises 2 * 20

Cardio:
25 mins HIIT

[tbody66]

Nice workout!

[sheytoon]

Day 87 / Week 13 (Friday)

Arms

Exercises were:
DB curls 4 * 10
Preacher Bar Curls 4 * 10
Rope extensions 4 * 10
French Press (cable) 4 * 10
Dips 4 * 12

Abs:
Swiss ball weighted crunches 3 * 20
Weighted hanging leg raises 3 * 12

Cardio:
25 mins HIIT

Day 88 / Week 13 (Sat)

Off

Day 89 / Week 13 (Sunday)

Legs

Exercises were:
Squats 5 * 8
Leg Press 4 * 10
Seated leg curls (hamstrings) 4 * 10

Abs:
Swiss ball weighted crunches 3 * 20

Cardio:
None

My Workout was short due to injury. On the squats I went for that extra rep and hurt my lower back. Didn’t realise how bad it was till towards the end of the workout where I was unable to walk properly. Its still sore today so will be taking the day off

[sheytoon]

Nice workout!

Thanks Tb..the chest was nicely sore afterwards...

[sheytoon]

As promised here are some updated photos. As always please be kind.

[sheytoon]

I'm wondering if there is a faster way to get rid of the love handles? Can i do any really good exercises to speed up the process?

[Back In Black]

I'm wondering if there is a faster way to get rid of the love handles? Can i do any really good exercises to speed up the process?

They'll likely be the last thing to disappeaar I'm afraid.

Excellent progress by the way!

[tbody66]

Sure looks like you're getting there. Keep it up!

[sheytoon]

Hey SteM

Happy new year mate. How you been? Hope all is well. Hows your progress coming along?

Thanks buddy - Re love handles, I was afraid that maybe the case...ohh well got to keep hitting the cardio I guess....You think i should up my HIIT to around 40 mins in one hit?

[sheytoon]

Thanks TB Its really motivating once you see results...Makes you want to push harder and more....

[Back In Black]

Hey SteM

Happy new year mate. How you been? Hope all is well. Hows your progress coming along?

Thanks buddy - Re love handles, I was afraid that maybe the case...ohh well got to keep hitting the cardio I guess....You think i should up my HIIT to around 40 mins in one hit?

Had an enforced 5 weeks out the gym and gained 10lbs! Working on reducing that back downand getting some strength back and the it's decision time as to how to go forward.

Mate, what's your current cardio regime ie how many fasted days and how many hiit?

[sheytoon]

Day 90 / Week 14 (Monday)

Off due to back injury

Day 91 / Week 14 (TUesday)

Back felt better yesterday so decided to hit the gym. I didn’t want to put to much strain on it so worked out my Shoulders

Exercises were:
DB press 4 * 8
Cable side raises 4 * 12
Cable crosses 4 * 15
DB shrugs 3 * 8
Cable upright rows 3 * 10
BB upright rows ss into mili press 4 *8

Abs:
Swiss ball weighted crunches 3 * 20

Cardio:
25 mins HIIT

[sheytoon]

Had an enforced 5 weeks out the gym and gained 10lbs! Working on reducing that back downand getting some strength back and the it's decision time as to how to go forward.

Mate, what's your current cardio regime ie how many fasted days and how many hiit?

Really? Don’t worry mate Im sure you will lose it in no time….What you thinking in regards to moving forward?

In regards to my cardio, I gave up on the fasted as my hours of work have changed so cant really get up at 4:30am…I’m just hitting HIIT after every workout for 25 to 30 mins. I also read in a couple of magazines that the best time to do any cardio is after a good weight training session. Apparently you burn more fat? So far it seems to be working