My getting lean for summer log

[sheytoon]

Hi all just a quick update

Day 92 / Week 14 (Wednesday)

Arms

Day 93 / Week 14 (Thursday)

Chest

Day 94 / Week 14 (Friday)

Back and shoulders

Cardio:
25 mins HIIT for all 3 days.

Will do a full update from tonight.

[sheytoon]

Right so it’s the start of a new week and I’ve declared war on the remaining fat….its time to shred it all off…..
I’ve increased my cardio to between 30 to 40 min on HIIT…also I’m aiming for 6 to 7 days a week… Also I came off my fat brining stack till the begging of Feb, just to give my receptors a little rest (it should be around 2 weeks). In regards to my weight, I’ve dropped a few KG but my strength is still the same  Also my arms have lost around 1cm but I’m putting that down to fat as they are getting more defined. My waist is now down to 31.5 inches…which means since I started I’ve lost somewhere around 8 inches off my waist….

I’ll keep this up for the next month and see what the outcome is.

So update:

Day 97 / Week 15 (Monday)

Chest

Exercises were:
Bench 5 * 8
Incline bench 5 * 10
DB flys 4 * 12
DB pullovers 5 * 10
Cable flys 3 * 15

Cardio:
30 mins HIIT

Day 98 / Week 15 (Tuesday)

Shoulders

Exercises were:
DB press 5 * 8
Cable cross overs 5 * 15
Machine side raises 4 * 12

Cardio:
30 mins HIIT

[Back In Black]

Good results mate.

You saying you are aiming for 6-7 days of HIIT?

[sheytoon]

Good results mate.

You saying you are aiming for 6-7 days of HIIT?

Hey buddy

Yeah going to aim for 6 days hiit...however reading the hiit post earlier today i think mine is more interval training. I do it on the treadmill or cross trainer machine so I usually go 40 seconds around 7km then 1 minute at 15.5km.

Not sure if thats proper hiit though?

If you think this is to much then I'm open to your advice buddy

[sheytoon]

Day 99 / Week 15 (Wednesday)

Gym Class

My GF has been asking me to do one of her gym classes for a while so I thought I’d give it a go. Its an hour of non-stop cardio and resistance training (using weights). We worked all the muscle groups (legs, arms, back, chest, shoulders, abs etc). To be honest I was hurting after. Was a good change  After the class I still had some energy left so I went and did my usual cardio.

Cardio:
30 mins HIIT

[sheytoon]

Day 100 / Week 15 (Thursday)

To celebrate the 100th day of my log I decided to really work out my back.

Exercises were:
Wide grip pull-ups alternating with chin ups 4 * 10
Pull downs (alternating wide and reverse grip) 4 * 8
BB Rows 4 * 10
Seated cable Rows 4 * 10
BB shrugs 3 * 10
DB shrugs 3 * 10

(Just a note, the above workout was all completed within an hour thus my rest periods where no longer than 1 min)

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

Cardio:
30 mins HIIT

[sheytoon]

Also since it’s the 100th day of my log, I thought I'd upload some photos. I have included what I looked like in the beginning just for a comparison. I still have a long way to go, but with every training session, I'm getting one step closer



(Sorry about the pose...i was doing the photo shoot really quickly as it was in my gyms changing room).

[slfmade]

Very Nice Job Bro!!!!

[sheytoon]

Very Nice Job Bro!!!!

Thank Slfmade

[sheytoon]

Hi All

I haven’t had a chance to update my log as it was the long weekend over here

Just a quick run through:


Day 101 / Week 15 (Friday)

Arms.

Cardio:
30 mins HIIT

Day 102 / Week 15 (Saturday)
Day Off

Day 103 / Week 15 (Sunday)
Day Off

Day 104 / Week 16 (Monday)
Public Holiday gym closed – spent time at the beach

Day 105 / Week 16 (Tuesday)
Just Cardio:
30 mins HIIT

Day 106 / Week 16 (Wednesday)
Shoulders & cardio 30 mins HIIT

I’m still aiming to do HIIT 5 times a week for 30 mins, although it seems as I’ve slowed down in losing fat….I may have to up the cardio more or change my diet a little?

[sheytoon]

So it’s been over a week that I’ve updated my log. This has been due to being extremely busy with work and my personal business. But just to give anyone who is following, an update:

Day 107 to 110 (week 17) worked out as usual and did 30 mins cardio

Day 111 to 114 (Week 18)

Completed my usual routine including cardio…however today (Day 115 - Friday) will be the 3rd day of cardio as I missed doing cardio on Monday and Tuesday. I will try and provide a full update tonight.

Otherwise have an awesome weekend

[sheytoon]

OK so ive taken time off from the gym as I have family coming over and started building a new home. However I will return to the gym on Monday the 20th.

Good thing is diet is still going (on 90% of the days) but everything will be back to normal on day 125 (Monday).

[sheytoon]

Hello all,

Its been about 3 weeks since I've updated my log but thats due to work and family...been very busy...

Good news is that I've been managing to go to the gym still. I'm still dieting and the results are still coming in.

I've changed my routine a bit so now I'm doing a 4 day split. My workouts are something on the lines of:

chest and tri''s
Back and bi's
Shoulders and traps
legs

Abs every other day + cardio is now at 30 mins 5 times a week...

I've lost some more weight so will post photos soon. I'm down to roughly 91kg's....I don't really want to lose any more weight however I just want to lose the fat so I'm thinking of upping the supps...

I will post my workout tomorrow (day 141)

See you all soon

[sheytoon]

Day 141 / Week 22 (Wednesday)

Tonight doing a full body workout. Its a pump class so this should be interesting.

Photos coming this weekend

[sheytoon]

Day 142 to Day 143 Off

Day 144 / Week 22 (Saturday)

Chest and Tries

Exercises were:
Incline DB press 4 * 10
Flys 4 * 10
Weighted Dips 4 * 10
French Press 4 * 10
One arm DB extensions 3 * 8

Abs:
Lower and sides

Cardio
20 min HIIT

[sheytoon]

Day 145 / Week 22 (Sunday)

Day off

Day 146 / Week 23 (Monday)

Back and Bi's

Exercises were:
Alternating grip (Wide and reverse) pull downs 4 * 10
BB rows 4 * 15
Lower back extensions 4 *12
Chin ups 2 * 8

DB concentration curls 4 * 10
V bar curls 4 * 10
Cable concentration curls 3 * 10

Abs:
None - due to time restrictions

Cardio
None - due to time restrictions

[sheytoon]

Day 147 / Week 24 (Tuesday)

Shoulders and Trap's

Exercises were:
DB milly press 4 * 10
Deltoid Raises 4 * 10
BB rows super SS into standing milly press 4 * 15
Shurgs
Bent over DB deltoid raises 3 * 10

Abs:
Weighted incline crunches 4 * 10
Side crunches 4 * 10 (each side)
Hanging leg raises 3 * 10

Cardio
20min HIIT

[sheytoon]

Day 148 / Week 24 (Wednesday)

Class – Cardio with weights class - 1 hour all over body workout (this includes sessions of non stop squatting with weights….)

Cardio:
20min run after


Day 149 / Week 24 (Thursday)

Abs:
Weighted incline crunches 4 * 10
Side crunches 4 * 10 (each side)
Hanging leg raises 3 * 10

Cardio:
25 min HIIT


Day 150 / Week 24 (Friday)

Chest & tri’s

Exercises were:
Incline DB press 4 * 10
Flys 4 * 10
Weighted Dips 4 * 10
French Press 4 * 10
One arm DB extensions 3 * 8

Abs:
Swiss-ball crunches 4 * 20

Cardio
Rest day


Day 151 / Week 24 (Saturday) - off
Day 152 / Week 24 (Sunday) – off

[sheytoon]

Day 153 / Week 25 (Monday)

Back and Bi's

Exercises were:
Alternating grip (Wide and reverse) pull downs 4 * 10
BB rows 4 * 15
Lower back extensions 4 *12
Chin ups 2 * 8

DB concentration curls 4 * 10
V bar curls 4 * 10
Cable concentration curls 3 * 10

Abs:
Weighted Swiss-ball crunches 5 * 20

Cardio
20 HIIT


Day 154 / Week 25 (Tuesday) – off

[Back In Black]

Didn't you promise some progress pics?

[sheytoon]

Day 155 / Week 25 (Wednesday)

Class - full body workout

Day 156 / Week 25 (Thursday)

Shoulders

Shoulders and Trap's

Exercises were:
DB milly press 4 * 10
Deltoid Raises 4 * 10
BB rows super SS into standing milly press 4 * 15
Shurgs
Bent over DB deltoid raises 3 * 10

Cardio:
20 min HIIT

Abs:
Lower leg raises 4 * 12

[sheytoon]

Day 157 / Week 25 (Friday)

Chest & tri’s

Exercises were:
Incline DB press 4 * 10
Flys 4 * 10
Decline DB press 3 * 12
Weighted Dips 4 * 10
French Press 4 * 10
One arm DB extensions 3 * 8

Abs:
Swiss-ball crunches 4 * 20

Cardio
Rest day

Day 158 / Week 25 (Saturday)

Day off

Day 159 / Week 25 (Sunday)

Abs and Cardio

[sheytoon]

Hey Stem,

How you doing buddy? Hows the training going?

Yes i promised some updated photos so here you go:



There is a couple of other photos that I need to load which shows my abs a little bit more clearly but its not working from my work PC for some strange reason...

[sheytoon]

Day 160 / Week 26 (Monday)

Back and Bi's

Exercises were:
Alternating grip (Wide and reverse) pull downs 4 * 10
Wide grip pull-ups 4 * 8
Cable rows 4 * 12
Lower back extensions 4 *12

DB concentration curls 4 * 10
V bar curls 4 * 10
Reverse v bar curls 3 * 10

Abs:
None

Cardio:
20 min HIIT

[Detlions]

Hey man,

I have been following your log awhile now, good job what a difference!
You and a couple other guys are great for motivation.

I hope to get a log going myself it really seems to keep guys from falling off the wagon

[sheytoon]

Hey Detlions,

Thanks for the positive feedback I am really happy to hear that my log has helped motivated you.
Take it from me starting a log is such a game changer. Not only do you track your changes but as you mentioned, it also motivates you to not give up. I would defiantly recommend you starting one ASAP.

If you don't mind me asking whats your goal i.e. lose weight, bulk up etc?

[sheytoon]

Day 161 / Week 26 (Tuesday)

Just did 30 mins cardio.

[Back In Black]

Good work mate, that's alot of burned off.

How much longer you going to cut, assuming summer is coming to an end?

[sheytoon]

Good work mate, that's alot of burned off.

How much longer you going to cut, assuming summer is coming to an end?

Thanks SteM. I've lost around 16kg's....hahah we didn't have a summer here in NZ. Only a couple of good weeks....

I want to get rid of the fat around my sides. Once that's done then I'll look at a very clean bulk..... extremely clean. So I think another 2 months. I'll definitely need your help for my bulking diet

[Back In Black]

No worries mate, that's my plan too so you can follow my lead. Bad news on a poor summer, are you south island?

[sheytoon]

No worries mate, that's my plan too so you can follow my lead. Bad news on a poor summer, are you south island?

Awesome SteM...I'll right behind you

It was really strange this year, last year we had such an awesome summer and this year was just useless....

I live in the North Island bud. Down south its mainly farm land with some cities however the majority of people in NZ live in Auckland...In saying that, the South Island is really scenic. Thats where lord of the rings was filmed and where the hobbit is currently being filmed

[sheytoon]

Day 162 / Week 26 (Wednesday)

Chest and Tri's

Today I had a personal trainer train me. Was an awesome training session. It was like circuit training so minimal rests and lots of supersets. I've decided that I'm going to have him train me for the next 10 weeks so this should be a lot of fun.

[Back In Black]

I was in NZ travelling for a few months 5 yrs ago. South island much cooler than north so I assumed you may have been down south.

Stunning country top to bottom. Love the place. It's a loooooong way away but can't wait to do another trip there in the future.

[Detlions]

trying to lose weight and add muscle.
currently I am 5'8 200lbs.
the last year I lose 40 lbs, just cardio eatin ok, now I am serious i am on a good diet and I train 3-4 times a week. I was 210 bf% 19 I am 200lbs BF%15

I have a ways to go, but I was telling 405 I am finally starting a log next week.
again awesome job brother!

Hey Detlions,

Thanks for the positive feedback I am really happy to hear that my log has helped motivated you.
Take it from me starting a log is such a game changer. Not only do you track your changes but as you mentioned, it also motivates you to not give up. I would defiantly recommend you starting one ASAP.

If you don't mind me asking whats your goal i.e. lose weight, bulk up etc?

[sheytoon]

Hi All,

I know its been a few weeks since the last update, but I've been on holiday due to my bday...Was awesome...Im taking a little break and will get back into it from next week. So watch out for the updates.