My progress log.

[ironman1982]

Arms and calves today

3 sets ez bar curls

4 sets tricep pushdown with rope

3 sets Db curls

3 sets tricep pushdown straight bar

3 sets cable curls

3 sets tricep machine

3 sets preacher curls

15 min run

and i wasnt stupid this time i done calves after cardio as last time i done calves first then couldnt run haha

[ironman1982]

Got a new supplement today its a vitamin for males called ultra man full of all natural stuff

[ironman1982]

Cardio done today half hour of sprints 20 min crosstrainer 5 or 6 sets of leg raises after it.

I have more definition showing around my chest and shoulders and legs I think im finally kick starting some more fat loss after a long plateau period

[ironman1982]

No training today as got a call out to work today,

Will train tomorrow back and shoulders

[ironman1982]

Back and shoulders done today

4 sets wide grip pullups 2 body weight 2 plus 10kg

3 sets standing barbell press

Deadlifts

3 sets DB press

3 sets DB row

3 sets reverse flies

4 sets shrugs 2 barbell 2 Db

3 sets upright row barbell

[ironman1982]

Another lift increased today now doing 50kg db rows only got 3 reps but this will increase in no time

[reiss c]

Nice log mate good progress as well keep it up


Defo keeping eye on this thread ..

[ironman1982]

Thanks bro im seeing some progress over past few weeks

I hope it continues

[ironman1982]

Back at work today 4 shifts not back training till friday

[reiss c]

Back at work today 4 shifts not back training till friday

Killer !! Just do calf raisers easy to do at work lol.

What are your full stats sorry if u have mentioned them and I've missed it

[ironman1982]

height 6ft 0.7 inch 185cm
weight 82.7kg or 182.3 lbs i put 1 pound on woo hoo.
bf 18.3% i was happy about this still i want it around 15% before i start my cycle next year.
bmi 24.0
Body fat mass 15.1kg

.

This was end of january mate.

[ironman1982]

Last night shift tonight yahoo, back in the gym friday bring it on

[cj111]

4 sets squats
4 sets flat bench
3 sets leg press
3 sets incline db press
4 sets leg extensions
3 sets db flies
4 sets leg curls
3 sets dips (bodyweight to failure)
finish with walking lunges

Hey sorry I didn't have time to read your whole log, but did someone address this already ?

[ironman1982]

Hi, im doing very intense workouts for 6 weeks then ill change my split again, what im doing now is working for me at present so ill keep doing it.

I change my split every 6 weeks keeps the body guessing

[ironman1982]

Its all about finiding what works best for you, just because what im doing works for me doesnt mean it will for everyone

[ironman1982]

Legs and chest done today killer workout as usual

Lift increase squat up to 100kg just 3 reps though but not fairy boy reps full reps man

And leg extensions 105kg

Think I can increase my Incline dumbell press next chest session been stuck on 30kg for a while but getting up to 8 reps or so now.

Will up this to 32.5kg next chest session.

[ironman1982]

No training today chest and legs both sore today, will train arms and calves tomorrow.

[twitz]

Hey Ironman! If you are 18% BF, and want to hit 15% before you start your cycle next year you really don't have far to go, and you have a whole lotta time!! I am assuming you are starting a bulking cycle? If so, have you thought of lifting heavy and cutting back the 50 min cardio sessions?

[ironman1982]

Hey twitz hows it going, the 50 min sessions is just to get my bf to an acceptable level before I cycle, when I shall start my bulk up I dont do any cardio at all I just lift with intensity

15% is just my guide if I get it below thos before next year then this shall be a bonus

I always stay in the 6-8 reps range if im easily getting more reps than this I up the weight accordingly

Thank you for your interest it makes it worth while doing the log.

[twitz]

Hey twitz hows it going, the 50 min sessions is just to get my bf to an acceptable level before I cycle, when I shall start my bulk up I dont do any cardio at all I just lift with intensity

15% is just my guide if I get it below thos before next year then this shall be a bonus

I always stay in the 6-8 reps range if im easily getting more reps than this I up the weight accordingly

Thank you for your interest it makes it worth while doing the log.

You should have zero problem hitting 15% quickly.

Have you thought about upping your reps to the 10-15 range. That will help with BF loss, then you can go back to the 6-8 rep range when you start your bulk/cycle?

Keep it up!!

[ironman1982]

That could be a good idea twitz, would this have an effect on my strength at all? I may try this out when I next change up my split,

Infact what the heck I may aswell give it a go

[ironman1982]

Forgot to add thanks for input

[twitz]

That could be a good idea twitz, would this have an effect on my strength at all? I may try this out when I next change up my split,

Infact what the heck I may aswell give it a go

Strength training – 6-8 reps

Hypertrophy – 8-15 reps

Stick to the weight your training at, train with intensity, push out as many reps as you can, if you can't reach 10, quickly drop the weight and finish off your set.

This will help you lose that BF quickly (with a proper diet of course).

Then when you bulk/cycle - 6-8 reps until you aren't seeing gains. Then you can introduce other methods.

[ironman1982]

Strength training – 6-8 reps

Hypertrophy – 8-15 reps

Stick to the weight your training at, train with intensity, push out as many reps as you can, if you can't reach 10, quickly drop the weight and finish off your set.

This will help you lose that BF quickly (with a proper diet of course).

Then when you bulk/cycle - 6-8 reps until you aren't seeing gains. Then you can introduce other methods.

Nice one twitz I shall give this a go its worth the try

My diet is super clean all year round

[ironman1982]

Not long till my weigh in and bf check, I think I may have gained a pound or 2 but not sure I just hope my bf is getting down

[ironman1982]

Bis tris calves and abs done today good workout

Reps increasing each workout

I cant stress enough to people how important rest is, without this nothing will happen

Feeling boss in the gym these days

[twitz]

Bis tris calves and abs done today good workout

Reps increasing each workout

I cant stress enough to people how important rest is, without this nothing will happen

Feeling boss in the gym these days

Good to hear ironman! Keep it up!

[cj111]

Good progress bud keep it up.

Also, is that black leather youre wearing? lol

[ironman1982]

Good to hear ironman! Keep it up!

Thank you twitz

[ironman1982]

Good progress bud keep it up.

Also, is that black leather youre wearing? lol

Thanks, erm just leather look a like hahaha very comfy haaha

[ironman1982]

Cardio done last night

50 min treadmill varying speed and incline
Im going to local chemist today to get weighed n stuff I must have gained sonething as my t shirts are tighter but if ive lost some weight I dont really care I jist need the fat down

[ironman1982]

New stats today 82.1 kg lost 0.6kg not bothered about this as I have upped my cardio over the past month

Bf 18.1% bf dropped 0.2% its a small loss but im going in the right direction

Body fat mass 14.8KG

Last month was 15.1kg so does that mean 0.3kg of my 0.6kg loss was fat

Seems good to me lets see what next month looks like

In the mean time still focusing on cardio and diet but still lifting with intensity.

[ironman1982]

Shoulders and back done tonight, another good workout.

Lift increases

Pull ups now doing bodyweight plus 12.5 kg previously doing bodyweight plus 10

Side delt raises increased to 12.5kg previously 10kg

Im ready to increase my standing barbell press just now im doing 50kg next shoulder session im going to up this to 55kg

All good in the hood

[ironman1982]

Started back at work today 4 shifts

Back in training on monday morning

[ironman1982]

2 shifts down 2 night shifts to go,

heres a sneaky wee shot before i go work.

[ironman1982]

Boom! haha

[bdos]

Good log ironman, keep it up think you could find some less tight pants for next pics update lol

[ironman1982]

Good log ironman, keep it up think you could find some less tight pants for next pics update lol

Thanks buddy, i was thinking of thong for the next update haha just kidding ill try tone it down a bit

[ironman1982]

Slowly getting through this last night shift woo hoo soon be my 6 days off.

Mackeral fillets in tins are my saviour at work so handy

[cj111]

Last week was black leather, this week is red silk. You sure do like to keep it real!!!