Progress

[Mick_540]

Been 14 months since I first posted here, now something like 7 months hard cardio and some very light weights sessions. Still training 7 days per week, with at least 5 hard cardio sessions, 5x40 minute walking sessions, and 3 sessions of weights per week.

Before I looked like the photo on the left. Now I look like the photo on the right.

I still have not done a single set of legs training (because of large amount of running, cycling, climbing, walking I am doing), but the squats are starting in the new year.

Any tips on losing more bodyfat?

Flame away.

[grimnlock]

Great progress thus far.
Nice quads. Back seems to be a strong point.
Keep up the the good work.

[*Alex*]

doing good, you look ready for bulking , less cardio more cals and lifting , get big!!!!

[Mick_540]

Thanks for the support. Not sure if I really want to bulk up. Feeling awesome just being fit. Not keen to drop the cardio down ........

[*Alex*]

good for you .what ever make you happy , good proggress!!keep itr up!

[*Narkissos*]

Tips to lose more fat?

Train legs.

Even during contest preps (which have a high cardio component) bodybuilders still train legs.. in fact, some (myself in particular).. train 'em harder.

Leg-training is one of the most effective ways to keep your metabolism revved.

great progress by the way

[Mick_540]

Thanks Narkissos, I will train legs as of January 1. I have been a bit reluctant to do so because my running, cycling and other cardio has been going so well that I didn't want a set of very sore legs interfering with my cardio. And I know that I will get very sore legs, at least after the firstlegs session.

By the way, weight has dropped from 110kgs to 100kg, and skinfolds (done by my dietician) have dropped like this since October (ie, just over the past couple of months).

EDIT: Not sure if attachment worked?? Excel spreadsheet.

Skinfold point, 14 October, 9 December
Bicep,5,3.4
Tricep,6,6
Subscap 13.4,10.6
Mid Axilla,10.4,10
Iliac,13.8,12.6
Supra,11.0,9.8
Ab,18.8,16.6
Thigh,9.6,8.2
Calf,6.2,3.6
Total,94.2,80.8

[*Narkissos*]

I don't see the attachment... try again.

[Mick_540]

see edit above, skinfolds in the post now.

[WHOADY4SHOADY]

keep up the good work.

[IBdmfkr]

Whoady's avatar=HAHAHAAHAH

Great progress, deff train legs they need to catch up. Clean up your diet ofcourse to lose fat.

[Mick_540]

I will train legs flat out and repost towards the end of January.

Squats, hack squats, lunges for quads
Hamstring curls and stiff legged deadlifts for hammies
Standing calf raises for calfs.

Hopefully I will be looking a bit leaner by end of Jan!!

[Mick_540]

One month later, as per advice from fellow board member, I have added leg sessions to the training regime. Only 5 sessions of squats, leg presses and stiff legged deadlifts so far, but my legs feel stronger and maybe bigger.

Current bodyweight = 220 pounds

Dietician on Friday for more skinfolds.

Feeling fit from the cardio, but a bit sore from squats for a few days after a session, even though I am not going very heavy (4x8 at 220lbs is max so far - could go heavier but am trying to ease into it).

At the moment, I am feeling a bit confused between whether I want to continue to try to strip off fat or begin attempting to bulk up. I love feeling fit, but I reckon I would get very strong very quickly if I increased the carbs somewhat.

[*Narkissos*]

Just how low are your carbs?

Personally, if i were you, i'd bulk.. but not heavily... a 10% increase in calories maybe.

Props on the improvements man.

[Mick_540]

Just did some sums, and I reckon that I am consuming 260g protein per day (tuna, egg white, chicken breast) and between 2500 and 3000 calories per day. Unless I have totally stuffed up the conversion of kilojoules to calories .........

Any comments??

Attached another back shot, I reckon my back/shoulders/arms have shown the most improvement ......

[*Alex*]

mick looking nice , bump you your protien to 350 or so....

[BeerBaron]

mick looking nice , bump you your protien to 350 or so....

Out of curiosity, why are you telling him this?

[Mick_540]

Got the skinfolds done again (9 point test)

Skinfold point, 14 October, 9 December, 3 February
Bicep,5,3.4,3
Tricep,6,6,5
Subscap 13.4,10.6,9.6
Mid Axilla,10.4,10,6.2
Iliac,13.8,12.6,8.4
Supra,11.0,9.8,8.4
Ab,18.8,16.6,13.8
Thigh,9.6,8.2,6.8
Calf,6.2,3.6,4
Total,94.2,80.8,65.2

Hope you understand how I set that out above.
Anyway, very happy with progress so far..... but willing to listen to suggestions regarding diet and training. Feeling very fit for a 37 year old ex-smoker!

[goalseeker]

Feeling very fit for a 37 year old ex-smoker!

good job... make it a goal that you dont start back up...

[Mick_540]

Decided I will update pics weekly and write up what training I am doing, hoping you guys might be interested. No drugs involved (that should be obvious!!)

Saturday 4 Feb
Weights (one minute rest between sets)
Legs
Barbell Squats (warmup squats not shown)
220 x 8
240 x 6
240 x 6
220 x 8

Leg presses
400 x 12
500 x 12
600 x 8
600 x 8

Leg extensions
3 sets x 12 reps (weight stack not marked). Crap exercise, I think its fairly useless and probably will replace with lunges.

Stiff legged deadlifts
50 x 15
60 x 15
80 x 12
90 x 10
* Gym has no hamstring curl machine

Shoulders
Barbell Military press (after warmup)
130 x 8
140 x 5
140 x 5
130 x 8

Dumbell Lateral raises (30 secs rest between sets)
20 x 12
25 x 10
25 x 8
20 x 12

Dumbell Front raises
4 quick sets of 10-8 each set (dumbell, one arm at a time). Not sure why I did this, I think it was because there was an ok looking chick near the dumbells and I wanted to perve.

Dumbell seated shoulder press
55 x 10
60 x 8
65 x 6
65 x 6

Shoulders felt good.

Calves
4 sets of 15 reps (weight stack not clearly marked)

SUNDAY
Spin bike to Spinervals DVD (UpHill Grind). 45 minutes, heart rate always over 140, max 152. This is a session I try to do twice per week, great stuff, despite the 80s porn music that the session uses. Get off the bike, legs feel awesome, sweated about 2 litres (its summer over here)

MONDAY
5.45am
5 minutes bike (warmup)
25 minutes stepper
20 minutes x-trainer
heart rate over 140 for entire session, peak at 150bpm.

Lunchtime powerwalk for 55 minutes

TUESDAY
6.30am (gym owner late!!)
20 minute stepper
25 minute x-trainer
heart rate over 140 for entire session, peak at 150bpm
Had planned to do 1 hour total, but needed to get home so I could get ready for work.

Lunchtime powerwalk for 40 minutes

Tuesday PM
Biceps barbell curl (z bar, wider grip)
70 x 12
80 x 10
85 x 8
85 x 8

Biceps barbell curl (z bar, inner grip, 40 secs rest between sets)
70 x 12
70 x 10
70 x 10
70 x 8
Note that I trained biceps at home, where I have no dumbells and only a z bar.

WEDNESDAY
Chest
Barbell flat bench press (1 minute rest between sets)
Warmup light, then
200 x 12
200 x 8
200 x 6
200 x 5

Barbell incline bench press (1 minute rest)
130 x 12
150 x 8
150 x 8
150 x 6
130 x 8

Flat dumbell flies
First time for a long time .....
4 sets of 12, 30lbs. Felt terrible!!

Back
Weight assisted chinups (4 sets). Seem to be getting stronger, 90lbs assistance, back felt great.

Barbell rows
130 x 12
170 x 6
170 x 6
130 x 10

Cable rows
200 x 12
200 x 12
200 x 10
180 x 10
Back felt great.

Triceps
Close grip bench
130 x 12
170 x 6
170 x 6
170 x 5

Skullcrushers (40 secs rest between sets)
70 x 10
70 x 10
70 x 8
70 x 8

Tricep pushdowns
4 sets of 12-8 reps, weight stack not clearly marked, 30 secs rest between sets. Triceps felt great.

THURSDAY
5.45am
UpHill Grind spin session (45 minutes). Heat rate 140-150 thru-out.

Lunch time powerwalk 40 minutes.

Have avoided running on treadmill this week so far, am planning to use treadmill 3 days next week, depending on how my legs feel.

Here are today's photos. Feel free to critque everything. I would post my diet in detail, but need to go to bed. Still at around 250-280g protein, with around 3000 cals daily. There are no cheat days. There are no cheat meals. There are no skipped workouts. Only missed 2 sessions in 9 months due to illness. I have never been so committed to anything in my life - total life changing experience. Can honestly say that I can only remember being this fit once in my life, and that was in 1990/91 when I managed a full pre-season for football without injury, only to break my arm in the first match.

Anyway, dont be afraid to flame away.

I need to set myself goals other than "to be fit and to have abs". I am thinking maybe taking up masters (over 35) football competition, although this would be difficult to fit into my day.

For anybody is wondering why I am posting this on a bodybuilding/steroid site, its because a large proportion of people on this site seem to be totally committed to their training, and I can really relate to that.

[chinups]

ITS TIME TO BULK!!! You did a great job getting where you are but not its time that you pack on some nice muscle. GOOD LUCK and CONGRATS!

[chinups]

Look much bigger in flexed pic!

[Mick_540]

Friday 10 Feb
Spin (uphill grind) in the AM
40 minute walk at lunch

Saturday 11 Feb
Legs (1 minute rest between each set, warmups not shown)
Squats
200 x 8
220 x 8
240 x 6
200 x 8

Leg presses400 x 20
500 x 15
600 x 10
700 x 6
400 x 15

Stiff legged deadlifts
65 x 15
85 x 15
100 x 12
100 x 10

Shoulders
Press machine thing
4 sets heavy, weight unknown

Lateral raises (30 sec rest betwen sets)
20 x 12
25 x 8
25 x 7
20 x 12

Front raises
20 x 12
20 x 12
20 x 10
20 x 10

Calves
5 sets to failure, weights unknown 20,20,15,15,14

Sunday
Spin (1 hour cardio)

Monday
55 minutes cardio (140-155 bpm) in the AM
45 minute walk at lunch
Legs too sore from squats and stiff legged deadlifts to think about running

Tuesday
Legs too sore to do cardio .... hammies very sore
Chest
Flat barbell bench
200 x 12
200 x 8
200 x 6
200 x 5
170 x 10
170 x 10
170 x 9
No strength increase, but eliminated any bouncing off chest

Incline barbell bench
Chest fatigued from flat sets

140 x 10
140 x 10
140 x 8
140 x 8
Absolutely zero bouncing off chest.

Back
Pulldowns
4 hard sets 12,10,8,8
weight stack not marked

One armed dumbell rows75 x 12
75 x 10
75 x 10
75 x 10

Weight assisted chins
90lbs assistance, 4 sets 12,10,10,8

Cable rows
200 x 12
200 x 12
200 x 10
180 x 10

Triceps
felt pain in back after cable rows so went fairly light

Pushdowns
4 hard sets (30 sec rest)
12,10,10,10 (stack not marked)

Skullcrushers
65 x 12
65 x 12
65 x 11
65 x 10

Nice tricep workout despite the pain in back. Arms feel good.

40 minute walk at lunchtime

Wednesday
55 minute cardio (heartrate constant 140-157 bpm) in the AM
42 minute walk at lunch

Latest photo attached, body weight fluctuating between 98-102kg, believe it or not.

[pelly789]

just curious if the date is set wrong on your camera cuz it says that last pic was taken on nov. 1 of last year but besides that point you look great glad to see that your taking care of yourself and you look alot better than you did in those first few pictures i would reccomend like said before that you bulk up a little bit you could use some more quality muscle but other than that i give you props on what youve done so far lookin great keep it up!

[Mick_540]

Yeah the date on the pictures is wrong because the camera has bad batteries, everytime I recharge the date resets

[Dukkit]

very athletic looking bro. such an amazing change from your first set of pics. Like everyone else is saying... try a nice bulk. if thats what you want. i mean it is your body and however you see (athletic, lean, massive) it is how your gonna make it. but i would suggest nothing to dramatic. up the cals a bit. add some heavier loads to your workouts and you will love the results. plus you can still keep it so that your body would be athletic. but whatever you choose... keep up the great job!!

[Mick_540]

Problem is I am very paranoid about gaining body fat, its been a hard job to get where I am, I don't want to bulk and find that:

1) body fat increases
2) can't do running etc because I get too heavy

Remember I am already approx 100kg (220lbs) - carrying that weight whilst running is not easy on the joints.

I am not really sure how to bulk without putting on fat, I know there is heaps of reading in the diet forum, might go have a look.

[goalseeker]

Wow. you've come a long way bro. great job and keep it up!! lookin real good!!

[anabolicarms]

great progress, i am currently dieting trying to get cut for spring break baby

[Mick_540]

Had a shocking week due to slight back injury. Slight in that it does not really hurt when I am standing, although it hurts enough to avoid all upper body weights. But when I lie down in bed, I have been in big pain. Have avoided pain killers. Anyway, here is what I done for the week .....

Thursday 17 Feb
Spin 50 minutes (sweat buckets) in the AM
40 minute walk at lunch

Friday 18 Feb
Spin 50 minutes (uphill grind) in the AM
40 minute walk at lunch

Saturday 19 Feb
Spin 50 minutes (sweat buckets) in the AM

Sunday 20
Spin 60 minutes (uphill grind)
20 minute walk later in the day

Monday
went to physio, who told me that the pain required some rest from upper body weights (I kind of guessed that) so I went and did some legs ....

Squats
4 x 25 at 100lbs

Leg Press
400 x 15
400 x 22
400 x 20
400 x 18
400 x 18
Only 1 minute between sets. Felt great. Reps were controlled and deep. Sounds like light weights but this was the best legs session so far - no cheating whatsoever.

Leg extensions
Weight unknown, 4 sets.

Stiff legged deadlifts
70 x 15
80 x 12
90 x 12
100 x 10
110 x 8

Calves
Standing calf raises, 5 sets of 15 reps weight unknown

Walked 40 minutes later in the day


Tuesday
Cardio 55 minutes in the morning - legs very sore from Monday. Heart rate 140-160 bpm entire time
Walked 30 minutes at lunch time.

Wednesday
Cardio 55 minute, 140-155 bpm - legs hopelessly sore - I remember a week ago thinking that this week I would do running each day this week but there is no way I could run. Could not walk at lunchtime. Whenever I sat down for any short length of time, getting up again was painful.

Thursday
Cardio 50 minutes heartrate 130-140 - took it easy today. No walking at lunchtime.

Did I say how much I hate tuna?? Plan is definitely 5 running sessions next week - if I can stop myself from killing my legs again at the next weights session. Weight still fluctuating, now between 96.5 and 101kg, whatever that is in pounds.

Nark, would be interested to hear your opinion on what I am doing. At the moment, I have no real goal at the moment other than "to have Abs", but sh!t I am enjoying this!! You should see me in the morning when I get to work, give me a strong coffee and its like I'm on amphetamines.

Anyway here are photos from last night, return to the upper body weights on monday next week, until then its just cardio with a legs session on Saturday.

[palumbo]

looking swole congrats on the transformation

[WHOADY4SHOADY]

Your boderline jacked bro, looking good.

[*Narkissos*]

Nark, would be interested to hear your opinion on what I am doing. At the moment, I have no real goal at the moment other than "to have Abs", but sh!t I am enjoying this!! You should see me in the morning when I get to work, give me a strong coffee and its like I'm on amphetamines.

Sorry to hear about the injury Mick... What you're doing right now looks pretty good. What would i change? I'd train legs every 4 days while injured.. That's about it. Keep doing the cardio.. but train legs at least twice per week.

You're currently hitting 'em Monday.. I'd 've added a Thursday Session.

Anyway here are photos from last night, return to the upper body weights on monday next week, until then its just cardio with a legs session on Saturday.

Nice pics man... Hope you get cleared to start back training upper body on Monday

[Mick_540]

Ok Nark, 2 legs sessions per week from now on.

I will stick to squats and leg presses for a while, mix it up with higher reps one day, lower reps the other.

[illuzions]

great job...i think its time to bulk up!!

[Mick_540]

For anybody interested .....

Friday 24 Feb
50 minute uphill grind Spin session (heart rate 140-157 bpm)
42 minutes walk at lunch

Saturday 25 Feb
Legs (one minute rest between sets)
Squats
200 x 10
250 x 8
250 x 6
220 x 8
200 x 8

Leg Presses
400 x 15
500 x 12
600 x 10
700 x 8
500 x 12

Leg extensions
4 sets unknown weight, 15,12,10,10

Stiff legged deadlifts
80 x 15
100 x 15
110 x 12
110 x 12
110 x 12

Calves
Standing calf raises
4 sets, unknown weight 15,15,12,12

Had a chinese massage (without the happy ending) and back feels much better. Whatever is in that oil she put on my back felt like it was doing me good. Had a great night sleep with no back pain.

Sunday
20 minute walk in AM
40 minute walk in PM
Had to attend a christening so not much opportunity to do anything and my legs needed an easy day. Back feeling good.

Monday
50 minute spin in the AM (no chance of running, legs a bit too sore from Saturday). Heart rate 140-160bpm
40 minute walk in the PM
biceps in the evening
4 sets normal grip barbell curls
4 sets close grip barbell curls
Didnt pay much attention to how much I lifted, just wanted to test out the back. Back felt good!

Tuesday
55 minute x-trainer heartrate 140-155bpm. feel like I need something more difficult than this for cardio.
45 minute walk at lunch

Wednesday
Chest
Flat barbell bench
180 x 12
180 x 8
150 x 12
150 x 10
Once again, took it easy, going to ease into it.

Incline barbell bench
100 x 15
120 x 12
130 x 10
140 x 8
Felt ok, back ok.

Assisted chinups
4 sets of 15-8 reps each. Back good.

Dumbell rows
75 x 10
75 x 10
75 x 8
75 x 8
Just feeling out the back, still felt ok at this stage

Cable rows
120 x 15
140 x 12
140 x 12
140 x 12
Back good as new!! Will hit it harder next week.

Triceps
Skullcrushers
45 x 12
60 x 10
65 x 10
65 x 10

Tricep extensions (cable)
4 sets
unknown weight, 40 seconds rest between each set
12,10,10,8

Nice workout, back fine!! Weights are not huge but doing things fairly strictly with no more than 1 minute rest between sets.
45 minute walk at lunchtime.

Thursday March 2have taken Nark's advice, training legs every 4 days. Gone light today

Legs
Squats
100 x 25
150 x 18
150 x 18
150 x 16

Leg Presses
500 x 18
500 x 18
500 x 16
500 x 15
500 x 15
Legs feeling good. Again, 1 minute rest between sets.

Leg extensions
4 sets, weight unknown 15,15,12,12

Stiff legged deadlifts
80 x 15
90 x 12
100 x 12
110 x 12
120 x 10

Shoulders
Went very light, just to make sure no pain in back. All felt fine. Not going to mention weights cause they were tiny. but only 30sec rest between sets.

Calves
Standing calf raises
5 sets 15,15,15,12,12 unknown weight, 40 sec rest between sets.

Tomorrow - cardio in the AM - need to do something harder IF legs are not too sore!!

Weekend - mountain climbing in central Victoria, should be great fun.

Photos from tonight attached, not much change. Legs feel stronger in everything I do, but I reckon I need to incorporate some sprint work or something because I am struggling to get the heart rate above 160bpm on the cardio. Would like to do more running, but my 37 year old legs don't recover very quickly from the resistance training.

Just want to remind people that at this stage I am not trying to bulk, the emphasis is on getting as lean as I can (can't tell you how much I want abs!!) before I attempt to gain lean muscle mass. As you can tell, no chemicals used yet, but that does NOT mean that I won't consider it once I have reached natural limits. Not sure how you think I have done so far (before picture at top), feel free to flame.

[*Narkissos*]

Looks good.. your back from behind especially

Nicely laid out log also man.

Keep at it.. you're doing well.

~Nark

[DBflash21]

Tips to lose more fat?

Train legs.

Even during contest preps (which have a high cardio component) bodybuilders still train legs.. in fact, some (myself in particular).. train 'em harder.

Leg-training is one of the most effective ways to keep your metabolism revved.

great progress by the way

Interesting. "You learn something new every day"!

[Mick_540]

Friday March 3
Spin 50 minutes AM (heart rate 140-155bpm)
40 minute walk in the PM

Saturday March 4
Was on holidays, played frisbee for an hour, ran hard the whole time in hot weather. Hadn't done that much twisting and turning for a few years, ankles and feet sore for 4 days after this.

Sunday March 5
Chest, triceps, biceps

Monday March 6
AM
5 minute bike
40 minute xtrainer (heart rate 140-157bpm)
10 minute stepper

Lunchtime
40 minute walk

Tuesday March 7
AM
Due for leg workout but ankles and feet still sore
5 minute bike
40 minute xtrainer (heart rate 140-155bpm)
10 minute stepper

Lunchtime
45 minute walk

Wednesday March 8
AM
Chest, Back, Biceps
Lost my workout log book!!

Lunchtime
40 minute walk. Great perve along the yarra river (southbank etc).

Thursday March 9
AM
5 minute bike
10 minute stepper
40 minute run on treadmill, did 8.2km in 40minutes (@ 12.3kmh)
If you tried to get me to run 8.2km a year ago I would have had a heart attack.

Lunchtime
40 minute walk.

Friday
AM
Spin 45 minutes (140-155bpm)
Abs (4 sets weighted crunches)

Lunchtime
25 minute walk

Saturday
Training with no log book until Tuesday. Missed a leg session due to sore ankles and feet.
Legs
Squats
220 x 12
260 x 8
280 x 6
260 x 8
220 x 12

Leg presses
500 x 10
600 x 10
700 x 8
800 x 8
Nice!!

Stiff legged deadlifts
70 x 15
90 x 12
110 x 12
110 x 12
90 x 12

Shoulders
Did military press, lateral raises, dumbell presses

Sunday
Chest, triceps, biceps

Anyway, cannot believe I ran 8.2km on Thursday. Very pleased with myself, especially because I was dreading the run - I ended up doing it EASY. Weight still fluctuates, some mornings I'm as low as 96.5, only to reach 99kg in the evening. I probably am holding a fair bit of water, I reckon I might go get some blood work. I'm easily the fittest I have ever been in a cardio-vascular sense. I am now going to dedicate one day per week to running, and may squeeze in a sprint day as well.

Latest photos attached, not dropping as much fat as I would like.

[ward065]

i dont think you need to drop bodyfat, you have lost a lot already..good progress tho