MY LOG 2016 to Success

[Ca$tro]

73rr - thanks bro sometimes you just need that push which I got when I read your post late last night.
Went to the gym at 9am Trained chest and calves and I am glad I did.
brench press - 3 sets @ 60kg 10 reps each, I then added another 5kg each side and got 6 reps out. I then put another 5kg on each side totalling 80kg managed to get 2 reps out and then dropped it down to 60 kg to get another 6 reps out. #struggling

I then went on to the smith machine and did incline press. first set 60kg 8 reps, second set 60kg 8 reps third set 60kg 8 reps. I then added 20 kg and managed to get 6 out with a spot. the fifth set I stayed on 80kg did 3 reps with a spot and dropped it down to 60kg and got another 6 reps out, aided by the spot.
At this point I could feel the blood pumping

I then went on to do incline flyes, 10 kg 10 reps then 15 kg 10 reps for the next 4 sets.
I followed this by doing cable cross overs 15/12/10/10/10 reps.
I then decided as I was running out of time and had to get to work to start mixing calves in with chest. I did seated calf raises and in the rest between did some chest pull overs. seated calf raise was 20kg 20 reps, 40 kg 12 reps, 60 kg 10 reps 80 kg 10 reps. dumbbell used for pull overs 15kg 10 reps 3 sets.

Next was standing calf raises super set with machine flyes. 4 sets each. Finally on the leg press machine I did some calf raises to finish off.
Didn't get time for cardio regrettably I was getting late for work/meetings.

Diets clean all day and drank my water
I have also binned the Animal cuts - they were not helping me in any way and I didn't fancy popping that many pills without any effect after a week of use.

Day done back to evening training tomorrow

[73rr]

Very nice! Remember consistently will pay off. Keep your workouts improving and your diet clean. U will be sexy as all hell in no time! Haha

[Ca$tro]

SO this week I started training on Wednesday which I wrote about above. I have trained every day and thoroughly enjoyed getting back into it this week.
Wed - Chest and calves
Thu - Back (struggled a bit on dead lifts due to a headache but had a good work out)
Fri - Trained Shoulders (got a bit heavier than last week)
Sat - Bi and Tri
No aches or pains just decent pumps.

I had a good week made a few gym buddies this week who were kind enough to spot me on some of the exercises.
Diet has been clean apart from one night when I could not sleep so I had a hot bowl of cereal.
So all in all a decent week, not the best as I missed a couple of days at the beginning of the week but that was out of my control. I have not done any cardio work which is the biggest down fall and need to incorporate it next week, that's a must.
Thanks folks

[Ca$tro]

I ended up taking sunday off to have some family time but stook to the diet. The weight has not decreased yet I weighed in at 106kg last night.
Today I trained chest had a brilliant workout followed it up with calves and 30 minutes walk on the treadmill (incline max 15 / speed 4 / 600+ cals burnt / 2 miles covered)
It was a good day

[krugerr]

I ended up taking sunday off to have some family time but stook to the diet. The weight has not decreased yet I weighed in at 106kg last night. Today I trained chest had a brilliant workout followed it up with calves and 30 minutes walk on the treadmill (incline max 15 / speed 4 / 600+ cals burnt / 2 miles covered) It was a good day

Good job bro. Consistency is key.

How long has your weight remained stable?

Sent from my iPhone using App

[MIKE_XXL]

Did you do the modified layer system for your chest? If yes i am assuming you liked it...

I ended up taking sunday off to have some family time but stook to the diet. The weight has not decreased yet I weighed in at 106kg last night.
Today I trained chest had a brilliant workout followed it up with calves and 30 minutes walk on the treadmill (incline max 15 / speed 4 / 600+ cals burnt / 2 miles covered)
It was a good day

[Ca$tro]

Good job bro. Consistency is key.

How long has your weight remained stable?

Sent from my iPhone using App

My weight has always fluctuated when I am not training at all my weight rockets upto 105-106kg and remains around there. When I train regularly my weight drops down to about 87kg. I have not trained for some time this is the second week back in the gym really and only the second day on cardio so I am hoping to see some changes coming in now.

[Ca$tro]

Did you do the modified layer system for your chest? If yes i am assuming you liked it...

Hey Mike,

I didn't start the layer system yet but I did try some of the warm ups such as pressing the bench bar for 6 seconds to get the cns going. I will try and get this started next week...

[Ca$tro]

Hello folks,

Tuesday (yesterday) I trained back and completed a 30 minute walk. I am feeling really tired today and think I may take today off to get some rest. Plan for Thursday is Quads & Hams followed by a 30 minute walk/cycle depending on how my legs feel

[krugerr]

Hello folks,

Tuesday (yesterday) I trained back and completed a 30 minute walk. I am feeling really tired today and think I may take today off to get some rest. Plan for Thursday is Quads & Hams followed by a 30 minute walk/cycle depending on how my legs feel

Know the feeling my friend. My legs are shot today, and the idea of walking anywhere, except bed is upsetting!

[Ca$tro]

Alright lads, had a day off yesterday got some rest but by the end of the night I wish I had gone felt like I had wasted time off from the gym. I have a meeting after work so I went to the gym at around 3pm trained shoulders had a good work out, lifting heavier and more intense workouts incorporated with supersets. This was followed by a 30 minute incline walk on the treadmill, according to the treadmill, not me, the cals burnt were 600, distance covered 2 miles, incline set at max 15, pace 4.0.
Shoulder workout went like this
started off on the smith machine press, warm up and 15 reps on empty bar. Then I loaded it with 20kg each side and did 10 reps, I then added another 5kg each side and managed 6 reps dropped it back to 20kg a side and got another 4 reps, I then upped it to 30kg each side, a 20kg weigh and two 5kg plates. I managed 2 reps 1 unaided 1 aided, dropped it down to 25kg each side and did another 3 reps again aided by a spot, I then dropped it down do 20 kg each side and got out 4 more reps.
I then stayed on the smith machine and 3 sets of shrugs started with 20kg a side then 40kg each side and then 60kg each side on this last set I dropped it back to 40kg each side and did 9 more reps, ooouuuccchhhh.
This was followed by up right rows on the smith machine. I started with 5kg each side 10 reps, added another 5kg each side did 10 reps and then added another 5kg, total 15kg each side, and did 8 reps and dropped it down to 5kg each side and got another 6 reps out. Between the sets I went on the reverse pec dec and did some rear pulls.
Following this I went to the dumbells did some front raises first, 10kg each hand 10 reps, 15kg each hand 10 reps, 15 kg each hand 10 reps. I then did side raises started with 10kg each hand 10 reps then again 10 kg each hand 10 reps and then 15kg 6 reps dropped to 7.5kg 4 reps and I felt done.
From here I completed the 30 minute cardio.

The diet is clean and I am used to it now. I am drinking plenty of water and forgotten how coke tastes. I had a red bull last night just remembered... uhoh...

Everything else is good, feeling better, feeling stronger, I can actually feel the muscle under the fat. Thank you god for muscle memory. Still fat though and working on it with the cardio and diet.

Catch ya soon

[Ca$tro]

Hello again folks,
a bit of a delayed post but I have been busy with work.

Friday I worked on Bi and tris. Started with barbell curls and got 5 sets final 2 sets 20kg each side 8 reps, yup feeling stronger.
This was followed by preacher curls 5 sets 10kg 12 reps, 20 kg 10 reps 30 kg 10 reps 40 kg 6 reps dropped to 20 kg and got another 5 reps out last set was 10 kg 10 reps pussied out on the last set arms felt blasted.
Next was dumbbell curls 15kg each hand 10 reps 3 sets followed by concentration curls by now my bis were shaking so I could barely lift 7.5 kg.
Next I did close grip bench press for the old tris. 20kg each side 10 reps, 25kg each side 8 reps dropped to 20kg 4 more reps. Same again on the third set. fourth set I stayed on 20kg each side and got 8 reps. I could feel my shoulder pain so didn't push it to far.
Next I did skull crusher with ez bar 3 sets 10 reps super set with close grip press on the same ez bar.
I followed this with a super set of bar pull downs and rope pull downs 10 reps each 3 sets.
I then did a couple of sets of 21's on a light weight just felt like getting an added pump
This was followed by a cardio session as the previous days on an incline of 15 speed 4 got to 2 miles and burnt 600+ cals and I was sweating like a dog.

Today - Saturday
I have been dreading training my quads and hams due to my bad left knee. I have avoided legs for the past 2 weeks since I started these gym sessions again but today I managed it by taking it slow and staying light.
Started the session off with leg extensions 3 sets of 12 reps on a reasonably light weight where I could just manage to get to 12 out.
I then went on to the squats 3 sets 60kg (including the bar) 10 reps, had to wrap the left knee I did feel a bit shaky but nice and slow making the quads work and concentrating all the pressure on the quads making them work opposed to the bones.
I then went back to leg extensions 3 sets of 10 reps on the same weight as above.
I then went to the leg press 3 sets with 160kg 10 slow reps again, woooo I felt light headed after this.
I then again went back to leg extensions 3 sets of 10 reps as above and at this point my legs felt like jelly.
Quads done
I now went on to stiff leg deadlift 3 sets 60 kg 10 reps
I then went to the hamstring curl machine and did 3 sets on there I don't remember how many reps just kept going unitl I couldn't do any more
Then I did the seated hamstring extensions 3 sets light weight 40 reps each. Now I couldn't walk I was holding on to stuff to get me back to my gym bag.
I didn't do any cardio today

My diet has been clean and I have been drinking loads of water
All in all I feel good trained 5 days took off Wednesday to rest up and I will be having a day off tomorrow to get some of my own personal chors done and to take the family out.

thanks for the help and guidance thus far folks

[Ca$tro]

Hello folks,

Not much to record for today, I wont be training today due to the lack of sleep last night. I got a call at 1am from the hospital stating that my grandfather was in his last hour and that he would not make it through the night. I was at the hospital until 4.30am when he woke up and asked why we were all here. They have decided to send him home today? Anyway due to not getting home until after 5am and sleeping till 8 am I can say whole heartedly that I feel like a battered fish and cant wait to get to my bed. Knowing my luck I will probably be wide awake again at that point.
I will have to delay training again due to unforeseen circumstances... bummer yes but has to be done

[Ca$tro]

Wednesday 24th Feb
I missed Monday due to being in the hospital all night and having very little sleep, still felt exhausted on Tuesday so didn't go in then either.
Today I trained chest and had a good work out lifting heavier and more reps
Started off on bench press - 60 kg 10 reps / 70kg 10 reps / 80kg 8 reps / 100kg 2 reps which I struggled to lift but the negatives were all me dropped down to 60kg and got another 8 out / 60kg 8 reps final set I was dusted
Incline bench on smith machine - 60 kg 10 reps / 70 kg 3 reps dropped to 60kg another 4 reps / 70kg 2 reps dropped to 60 kg another 4 reps / 60 kg 8 reps
Incline flyes - 10 kg 12 reps / 15 kg 10 reps / 15 kg 10 reps / 10kg 10 reps
Cable cross overs 5 sets with a drop set on the final set, the first 3 sets I superset with dumbbell pull overs using a 15kg weight
to finish the chest I used the pec dec 15 reps 3 sets and I was pumped
Calves - leg press machine - 15 reps 80 kg / 160 kg 15 reps / 160 kg 12 reps
seated calf raises - 40 kg 15 reps / 60 kg 12 reps / 80kg 10 reps dropped to 60 kg 10 reps dropped to 40 kg 10 reps
No cardio which is my down fall at the moment
Diet is clean sticking to the meals as planned and added in oats to my whey shake after the gym
Feeling ok and I know I need to get the cardio going

[Ca$tro]

Thursday - Trained back
1. Front pull downs 5 sets increasing in weight each set to the heaviest I could pull down but the last set the form lost it a bit.
2. Dead lift - 60 kg 10 reps, 100 kg 8 rep, 140kg 6 reps, 180 kg 1 rep then dropped down to 100 kg 6 reps
3. Bent over bar bell rows - 60 kg 5 sets 10 reps x 3 sets then 8 reps x 2 sets
4. Seated rows and close grip pull down super set - 10 reps each x 5 sets
5. 3 sets on the machine row 40kg 1 arm at a time
Back was plastered
I tried doing a pull up, no chance so I just hung there like a bat
No cardio again - works busy and I had to go to the gym at 3pm to make sure I got a workout in other wise there was no chance after work due to meetings.
Diet is going good, eat clean all day but jeez the flatulence from the excessive protein or Brocolli makes me cringe.
Tips needed for pull ups - never been able to do these but trying. second tip how the hell do you stop farting ffs.

Another thing, last night after my last shake I was starving, could not sleep and the hunger drove me to have a bowl of cereal. Tried not to but the gremlins got the better of me. I then went on to have 2 packets of salt and vinegar crisps. What can I have instead of eating the wrong foods when I get the munchies at night when I cant sleep. I knows its wrong and had a battle with my self but f'd up.

Thanks guys. I will try and get some pics up soon. Feeling pumped up but still feeling fat and I guess that's the cardio needed. I hve to be honest and realise my mistakes so that I can over come them...

[Ca$tro]

Friday 26th Feb
Trained Shoulders
Started off with military press on smith machine - 5kg each side 12 reps, 10kg each side 10 reps, 15kg each side 8 reps, 20kg each side 8 reps, 25 kg each side 3 reps dropped down to 10kg each side and got another 7 reps. Feeling tired and weak today been a long few days plus I had some abdominal pain in the lower left quadrant. I think the broccoli did me over or possibly the egg whites in the morning.
2nd exercise bar shrugs on smith machine - 20 kg each side 10 reps squeezing at top and holding it their for 2 seconds. 40 kg each side same again 10 reps squeeze and hold. Next set was 60 kg each side 10 reps. dropped weight to 40kg each side and got another 10 out squeeze and hold, form was better on this than the heavier 60kg each side. dropped again to 20 kg each side to get as many out as possible.
3rd exercise was upright rows on the smith machine - first set 5kg each side 10 reps, 2nd set 10kg each side 10 reps, 3rd set 15kg each side 10 reps
Next was dumb bell raises to the front 3 sets 15kg each hand 10 reps
next was dumbbell raises to the side 3 sets 10 kg each side 10 reps
Finally I did reverse pec dec 4 sets 10 reps on a weight that I could manage.
Diet is clean
feeling tired night all

[kelkel]

Keep it up Castro!

[tarmyg]

Keep it up Castro!

kelkel,

Is that actually your leg or some sort of CGI?

[kelkel]

kelkel,

Is that actually your leg or some sort of CGI?

Yes, it's mine. What's a CGI?

[Ca$tro]

Yes, it's mine. What's a CGI?

Kelkel - good to hear form you bro, thanks for chiming in. I am sticking to it bro.

[Ca$tro]

So the weekend went from bad to worse - had bad abdominal pains I think I was constipated and ended up knocking back some lactulose which eventually cleared the old pipes and got rid of the pain.

I am now getting some training advice from a personal trainer who has helped replan the diet and work outs.
updated diet is as follows

1.UP @ 07.00AM FAT BURNER / VITS / 5G BCAA
2.MEAL 1 @ 08.00AM 250ML EGG WHITE / 3 FULL EGGS / 50G AVOCADO
3.WORK @ 08.30AM
4.MEAL 2 @ 10.30AM 125G CHICKEN / ½ CUP RICE / ½ CUP VEG / 5ML OIL
5.MEAL 3 @ 13.00PM 125G CHICKEN / ½ CUP RICE / ½ CUP VEG / 5ML OIL
6.MEAL 4 @ 15.30PM 125G CHICKEN / ½ CUP RICE / ½ CUP VEG / 5ML OIL
7.MEAL 5 @ 18.00PM 250ML EGG WHITE / 30G WHEY / 75G AVOCADO
8.PRE W/O @ 18.45PM NO EXPLODE
9.GYM @ 19.00PM 30 MIN CARDIO
10. VITS @ 20.30PM 5 GRAMS BCAA
11.POST W/O @ 21.00PM 60G OATS / 1 BANANA / 45G WHEY
12.MEAL 6 @ 23.00PM 1 SCOOP CASEIN
13.BED @ 23.00PM
Total cals 2158

Today went like this.

I woke up late, had my bcaa and forgot to take the vits, dropped my daughter off at school cam back got ready had 250ml egg whites and 3 full eggs. I then shot off to work had my chicken rice and veg meals.



First problem was that I finish work at 6pm so didn't have the egg whites, whey and avocado at this point. Not sure how I am going to get the scrambled eggs down at 6 as I don't get home till 6.30 which is when I could take them which is half an hour before gym time but then there is no time to get the pre workout down unless if I take it to the gym with me? I was also feeling full off the three meals I had by now which had been delayed due to getting up late.



Came home at 6.30 knocked the No explode back and went to the gym

I followed the work out starting off with the activation sets on the smith machine as the bench was in use by 3 guys already. I then went on to do the 2 rep working up to my max and I think I did well lifted heavy. I then went on to the cluster set and think I did ok at this too again got to a decent weight. generally the gym is quiet a this time so I get the machine to my self.



I then went on to do the incline dumbbell press getting heavier each set but the chest felt hammered by now. I then finished the chest off with cable x overs.



I did some seated calf raises and leg press machine calf raises

Finally 30 minutes cardio followed by knocking back 2 caps of BCAA

I came home had my whey with oats and creatine and glutamine

That's the day today
Weight was 105kg last night working on getting it down and shredding the fat to get to around 10% body fat - shit loads of work to do - I am a working progress at this stage and know it will take some time but started to push my self and have gained some strength too.
Thanks peeps

[Ca$tro]

Day 2 - Back

SO I got up had my bcaa and vits first thing an hour later knocked back my eggs and avocado.
During the day I had my 3 meals of rice chicken and veg (broccoli/carrots/greenbeans)
Before the gym I was so full I couldn't manage to bring my self to consume the eggs and whey with the avocado so ended up having my pre workout a scoop of NO Explode
Gym was good today lifting a lot heavier work out went as below
4 sets - activiating the CNS laoded the bar and pulled on the bar not lifting it but trying to for 6 seconds
next I did 7 sets of dead lift 2 reps each with maximum weight started with 140 kg worked up to 180 kg and then got the last 3 sets out on 170kg
The next exercise was barbell rows 3 sets each set comprising of 8 reps at 60 kg then another 2 rest pause sets (10sec break) with a weight of 85 kg. So I row 85kg rest for 10 secs and then repeat for 2 more reps.
The next exercise was wide grip pull downs hitting 8 slow reps at a decent weight for 3 sets
The next one was seated rows, 3 sets slow keeping the back under tension for 8 reps
Last exercise was straight arm pull downs one set slow to failure.

I then did 30 minutes on the treadmill started off with incline walk then I jogged for a bit and then I sprinted for 40 secs walked for 40 secs and repeated this 5 times and then went back to walking for the last 5 minutes.
I then knocked down my bcaa
went home had my shake with oats creatine and glutamine.
Day 2 over

Thanks peeps

[Ca$tro]

Day 3 - Shoulders

Today the day went ok but got up late so meals got messed up.

I had the bcaa vits and eggs with avocado first, I then had 2 meals of chicken and rice by then it was gym time knocked back my pre workout and headed to the gym. So again I did not have the shake or eggs before the gym but I will substitute the pre workout for the shake and avocado before I got to the gym tomorrow.

Came out of the gym had my whey with oats and creatine as well as glutamine.

Training went like this, I didn't fancy doing legs today as my knee was hurting, I think due to the running.

I ended up training shoulders. I couldn't do the snatch grip, the reason is a) I am unsure of how to do this but will try it b) the rack was in use c) the new gym owner doesn't allow slamming weights in the limited space we have in the tiny gym.

I started off with smith machine military press using the same layout for the snatch grip first activation then 2 rep max for 7 sets. Admittedly I lifted more than I would have normally.

I then saw the next work out was the press, damn. So I went on to do barbell shrugs 60kg 8 reps then 140kg 3 rep and again 140kg 3 reps repeated this 3 times.. All on the smith machine as the rack was being hogged. The other exercises were as scheduled, side raises and upright rows.

I then did 30 minutes cardio on the treadmill running fast for a minute then walking for about 30 seconds repeated this until I couldn't do any more then walked it on a incline for the remainder.

I weigh my self once a week normally sunday nights. Last sunday was dot on 105kg (232 Lbs)

[Ca$tro]

Hello peeps,

Thursday Day 4 - Bi & Tris

So today I got up had my vits and bcaa followed by my egg whites, whole eggs and the avocado.
Went to work nocked back my meals of chicken rice and veg (green beans carrots and broccoli)
Came home had my pre work out and off to the gym.

Started with barbell curls 5 reps close grip 5 reps wide grip repeated this for 5 sets
I then went on to seated dumbbell curls 5 reps followed by 5 reps of hammer curls repeated this for 3 more sets
Next on the agenda prone incline concentration curls 8 reps dropset 8 reps another drop set 8 reps repeated this for another 2 sets. This was hard

For tris
Swivel bar push downs 5 sets of 12 reps nice and slow
Next was reverse grip smith machine press 3 warm up sets followed by 4 sets of 8 reps raising the weight each set
Finally PJR pull overs 2 sets of 30 reps

I then did a steady walk on incline for 30 minutes
I didn't want to run today purely because I wanted my knees to get a bt of rest before the leg day tomorrow.

Came out of the gym had my shake with oats and cratine/glutamine and a banana


Thanks peeps for all your help and big shout out to my trainer for all the help as well.

Q. Can I exchange the veg (broccoli / carrots / green beans) for spinach only? The veg is playing help with my stomach

[Ca$tro]

DAY 5 - FRIDAY
Totally shattered due to lack of sleep so this has prompted me to take a day off the gym today.
Diet still good see the pic this is what my meal looks like
Legs and cardio tomorrow

[MIKE_XXL]

or try different veggie mix, carrots, peas and corn...if not we can switch it up...

[Ca$tro]

or try different veggie mix, carrots, peas and corn...if not we can switch it up...

Day 6 - Saturday - Trained Hams & Quads
Workout went slow and didn't enjoy it due to the consistent tiredness I am feeling.
So the day so far was woke up had my eggs and avocado, vits and bcaa, then hit the gym.
Trained Quads - squats first 4 warm up sets then 2 7 sets of 2 rep max. Didn't go heavy as when I was getting down with the bar I could feel my left knee flaring up which felt like someone was driving a knife through it in one specific point. I was wearing a belt and straps on my knees.
Next was the Leg press 8 reps light 3 reps heavy and again 3 reps heavy rest pause style. repeated for 2 more sets.
Quads were finished off with leg extensions3 sets nice and slow
Next was the Hamstring Curl 3 sets
Seated Hamstring curls 3 sets
Stiff leg dead lifts stood on a box 3 sets
I was supposed to do sissy squats but sissyed out
Cardio was 30 minutes on a bike
Came home had my shake / oats / glutamine /creatine
Now I feel like going back to bed

Going to do the weekly shopping later, I think I am changing the broccoli for sure. I am getting some nuts for the times that I get the cravings, normally before bed.

That's that for today

[Ca$tro]

DAY 8
Hello People,

Didn't get time to write up yesterdays training session so here it is. I didn't train on day 7 (sunday) took the day off and spent it with the family. I weighed my self on Sunday night and ohh shi* I weighed in at 105.7 kg? how the fu*k did I put on weight after all the cardio and sticking to the diet? To be honest I was disheartened at this point thinking of doing all sorts of things such as not eating any food all day or eating only protein meals. All that the scales were saying I knew I had gotten stronger and I knew that I was feeling tighter and didn't have as many jiggly bits.
Monday I woke up consumed my eggs and avocado with the vits and bcaa, I then went to work and had 2 meals of chicken and rice the first at 12 the next at 3. I could not bring my self to have the third meal I was feeling full from the first 2 meals. I then got home knocked by a pre workout shake and avocado followed by some NoExplode half an hour later.
I hit the gym and started with the bench press 2 reps of maximum weight for 7 sets, this was after the activation sets or warm up sets. These were done on the smith machine as again Monday is national chest day so everyones hogging the bench. Here I knew I was stronger as I managed to lift 2 plates each side for 2 reps where I could never do this before. Everything was going fine until the last set, the bench moved backwards whilst I was pushing the weight up and I felt a sharp pain in the right hand side of my neck around the back of the neck. I still felt ok but turning the head to right or sleeping on the right hand side was difficult. I continued as planned staying on the bench 8 reps of 60 kg then 3-4 reps of 80kg and again 3-4 reps of 80kg which I repeated 3 times.

I then went on to incline dumbbell press and did 3 sets of 8 reps again lifting heavier than I could previously. To finish sthe chest I did 3 sets of cable xovers nice and slow at a decent weight not to heavy.

I then went on to seated calf raises 5 sets and calf raises on the leg press machine 5 sets which I supersetted with rope pull downs for the triceps

I then went on to do 30 minutes cardio, started off walking on an incline then switched it to running at a fast pace for 40 secs to a minute or more if I could manage then walking for 30 seconds until 30 minutes was completed
I then knocked back my bcaa went home got my shake and oats down me and had my ceasin shake before bed.
Rough night sleep due to the pain in the neck, feels like a trapped nerve or something.
The plan for today is I may go to the gym in a couple of hours and train my back and do my 30 minutes cardio as I have a meeting at 7.30pm tonight so wont get a chance later.

That's it for now people.
Q. How can I substitute the one rice and chicken meal I am missing due to feeling full, may be a shake?

I have changed the veg for carrots, green beans and spinach, the broccoli was playing hell with my stomach

I am also watching the Weider videos on Youtube, going back to the start but interesting watch

[Ca$tro]

DAY 9 - TUESDAY
SO ok I had my meal of chicken at 12 then 3 hours later had a shake and Avocado followed by a NoExplode 30 minutes later
Hit the Gym trained back and did 30 minutes cardio
Dead Lifts
First 4 sets activation sets getting the CNS working up and mentally prepared
Next 7 sets 2 reps max weight
Following this was Barbell rows each set comprised of 8 reps then 3 reps max weight and then rest and then another 3 reps max weight. This was repeated for another 2 sets
Following this wide grip pull downs 3 sets and 3 sets close grip seated rows followed by 1 set of straight arm pull downs

I then did 5 sets of preacher curls before hitting the cardio

got my bcaa down after the cardio went home had my shake mixed with oats and then off back to work

[RaginCajun]

slow and steady wins the race!

keep up the hard work Castro!

[Ca$tro]

DAY 10
Day off - I have struggled to sleep these last 2 days with this neck pain. I even took the day off work so that I could get some rest at home. Still sticking to the diet feeling lethargic, no motivation, no drive just a pain in the neck. I will bounce back tomorrow.

[Ca$tro]

slow and steady wins the race!

keep up the hard work Castro!

Cheers bro, Feel like a bloody tortoise today. You're right nothing happens over night hard work and dedication is whats needed.

[krugerr]

Day 9 Day off - I have struggled to sleep these last 2 days with this neck pain. I even took the day off work so that I could get some rest at home. Still sticking to the diet feeling lethargic, no motivation, no drive just a pain in the neck. I will bounce back tomorrow.

Bounce back. That's the mentality bro, be positive!

Keep it up too, you're doing well!

Sent from my iPhone using App

[Ca$tro]

Bounce back. That's the mentality bro, be positive!

Keep it up too, you're doing well!

Sent from my iPhone using App

Thanks Krugerr, I aint about to give up mate. Quads Hams and Calves tomorrow

[MIKE_XXL]

Yes go ahead and get a shake in place of one of these meals. I would recommend adding some fats to it, perhaps 15ml of flaxseed oil, or if its close to training coconut oil.

DAY 8
Hello People,

Didn't get time to write up yesterdays training session so here it is. I didn't train on day 7 (sunday) took the day off and spent it with the family. I weighed my self on Sunday night and ohh shi* I weighed in at 105.7 kg? how the fu*k did I put on weight after all the cardio and sticking to the diet? To be honest I was disheartened at this point thinking of doing all sorts of things such as not eating any food all day or eating only protein meals. All that the scales were saying I knew I had gotten stronger and I knew that I was feeling tighter and didn't have as many jiggly bits.
Monday I woke up consumed my eggs and avocado with the vits and bcaa, I then went to work and had 2 meals of chicken and rice the first at 12 the next at 3. I could not bring my self to have the third meal I was feeling full from the first 2 meals. I then got home knocked by a pre workout shake and avocado followed by some NoExplode half an hour later.
I hit the gym and started with the bench press 2 reps of maximum weight for 7 sets, this was after the activation sets or warm up sets. These were done on the smith machine as again Monday is national chest day so everyones hogging the bench. Here I knew I was stronger as I managed to lift 2 plates each side for 2 reps where I could never do this before. Everything was going fine until the last set, the bench moved backwards whilst I was pushing the weight up and I felt a sharp pain in the right hand side of my neck around the back of the neck. I still felt ok but turning the head to right or sleeping on the right hand side was difficult. I continued as planned staying on the bench 8 reps of 60 kg then 3-4 reps of 80kg and again 3-4 reps of 80kg which I repeated 3 times.

I then went on to incline dumbbell press and did 3 sets of 8 reps again lifting heavier than I could previously. To finish sthe chest I did 3 sets of cable xovers nice and slow at a decent weight not to heavy.

I then went on to seated calf raises 5 sets and calf raises on the leg press machine 5 sets which I supersetted with rope pull downs for the triceps

I then went on to do 30 minutes cardio, started off walking on an incline then switched it to running at a fast pace for 40 secs to a minute or more if I could manage then walking for 30 seconds until 30 minutes was completed
I then knocked back my bcaa went home got my shake and oats down me and had my ceasin shake before bed.
Rough night sleep due to the pain in the neck, feels like a trapped nerve or something.
The plan for today is I may go to the gym in a couple of hours and train my back and do my 30 minutes cardio as I have a meeting at 7.30pm tonight so wont get a chance later.

That's it for now people.
Q. How can I substitute the one rice and chicken meal I am missing due to feeling full, may be a shake?

I have changed the veg for carrots, green beans and spinach, the broccoli was playing hell with my stomach

I am also watching the Weider videos on Youtube, going back to the start but interesting watch

[Ca$tro]

Yes go ahead and get a shake in place of one of these meals. I would recommend adding some fats to it, perhaps 15ml of flaxseed oil, or if its close to training coconut oil.

1.UP @ 07.00AM FAT BURNER / VITS / 5G BCAA
2.MEAL 1 @ 08.00AM 250ML EGG WHITE / 3 FULL EGGS / 50G AVOCADO
3.WORK @ 08.30AM
4.MEAL 2 @ 10.30AM 125G CHICKEN / ½ CUP RICE / ½ CUP VEG / 5ML OIL
5.MEAL 3 @ 13.00PM 125G CHICKEN / ½ CUP RICE / ½ CUP VEG / 5ML OIL
6.MEAL 4 @ 15.30PM 45G WHEY
7.MEAL 5 @ 18.00PM 30G WHEY / 75G AVOCADO
8.PRE W/O @ 18.45PM NO EXPLODE
9.GYM @ 19.00PM 1 HOUR CARDIO AFTER WEIGHTS
10. VITS @ 20.30PM 5 GRAMS BCAA
11.POST W/O @ 21.00PM 60G OATS / 1 BANANA / 45G WHEY
12.MEAL 6 @ 23.00PM 1 SCOOP CASEIN
13.BED @ 23.00PM
14.SAT/SUN UP @ 09.00AM GYM @ 10AM ( 1 HOUR CARDIO EACH DAY )

So this how the diet and day to day routine looks at the moment, I just find it easier to stick to a schedule =, knowing what I am doing each day and keeping it organised.

Meal one no issues, this works out to be approx. 7 egg whites and 3 full eggs.
Meal 2 and 3 are ok too. Meal 4 I have adjusted due to feeling full but now I am consuming 3 whey meals and one casein shake before bed.

I have decided to up the cardio to around 45 minutes and one hour if the gym doesn't shut. The gym tends to close at 9pm some workouts can run over an hour especially when training a split. The reason for the increased cardio it to start burning the fat off. Sick of seeing and feeling fat.

Day 11 was Thursday at the gym
I did train Quads and Hams with calves took it slow my knee is still playing up, just trying to strengthen it and the I am hoping I can start pushing it that bit more.

Day 12 Friday - Shoulders workout tonight and the neck has recovered looking forward to pushing my self to the edge tonight.

"That's All Folks"

[Ca$tro]

DAY 12 - FRIDAY 11TH MARCH - SHOULDERS

Hello again,

So today went like this - got up after a good night of sleep, knocked my vits, bcca and eggs with the avocado back at about 8am.
Got to work had my chicken rice and veg at 10.30 then at 2.30 got home at 5pm had a whey shake got dressed and had my pre workout NoExplode. Grabbed my water bottle and off to the gym.
Started with the Activation of the CNS by pressing the fully loaded bar on the smith machine for 4 sets 60 seconds apart, I did warm up before this just incase your wondering.
I was meant to be doing snatch grip but again the gym was going under refurb they were putting down rubber mats every where, the new owner has changed a few things. The one rack that we have was being used by 3 lads doing squats and the rest of the weights were every where, they could have chosen a better time to do this crap but cant blame the guy he trying to turn the gym around. I ended up on the smith machine doing Military press working towards a 2 rep max for 7 sets with 60 second rest between sets. the highest I got upto was 30 kg each side, my shoulders lifts were never strong but this is the most I have ever lifted.
I then did Barbell shrugs on the smith machine set 1 was 8 reps of 100kg then rest pause 4 reps of 150kg and then rest pause and again 150kg 4 reps. I did this for 3 sets. Again this is the most I have shrugged and I was able to hold the shrug at the top for a couple of seconds then back down slow.
Next 3 sets of side raises nice and slow
This was followed by upright rows on the smith machine.
I was still feeling alive so I did some behind the neck military press on the smith machine 3 sets
I also did 3 sets on the reverse pec dec.

I followed this up with 30 minutes on the treadmill.
Feel better, feel stronger, I am getting there

This is what my chicken meal looks like

Thanks for all the help so far people, could not have done it without you!

[Ca$tro]

Day 13 - Saturday 12th March 2016

Trained Bi and Tri
Started off by having only NoExplode, I know now that I should have had carbs... knocked back the vits first with the bcaa
Barbell curls 5 sets - 5 reps elbows tucked in 5 reps wide grip
Seated incline curl 4 sets - 5reps incline curl 5 reps hammer curl
Prone incline concentration curls - 3 sets 8 reps drop set each set twice total reps in one set 24
For triceps - rope push downs 5 sets 12 reps
Reverse grip smith machine press - 4 sets 8 reps
PJR pull overs 2 sets 20 reps
Arms were blasted by now blood was flowing and biceps were pumped. I ended up doing a light set of 21s for 3 sets
Had my Bcaa in the gym

Came home had a protein shake with oats glutamine and creatine
got ready had my 10 eggs with the avocado
A few hours later had my chicken with rice meals

Arms are still feeling solid and pumped
IT was a good day - got the weights and reps all written down in my gym bag

Day off tomorrow

[Ca$tro]

Day 14 - Sunday 13th of March - OFF
Day 15 - Monday 14th of March
Trained Chest followed by tris and calves with half an hour cardio.

Started off with warm up activation of CNS pressing against a loaded bar on smith machine
Bench press on smith machine - 2 reps max weight 7 sets
Bench press cluster set - 8 reps followed by a rest then a heavier set of 3 reps rest then again 3-4 reps of the heavier weight that was one set which I repeated for another 2 sets
Incline dumbbell press 3 sets 8 reps
Cable cross overs 3 sets of 10 reps

I then went on to calves started with seated calf raises between every set I jumped on to rope pull downs for triceps. 5 sets of calf raises max weight 80kg 8 reps last 3 sets
I followed this by going on to do calf raises on the leg press machine 160 kg 15 reps for 5 sets in between each set I used the ez bar for close grip press 15 reps 5 sets.

I then finished off with 30 minutes on the treadmill, walked on an incline for the first 10 minutes at a fast pace then for the next 10 minutes ran at the fatest pace I could manage for a minute then walked for about 40 seconds then ran again for 1 minute repeated this until I couldn't take it any more. I had a slight pain in my lower back, it was muscle pain so I eneded up walking the last 10 minutes before I got kicked out of the gym, I was the last man standing everyone else had gone and the owner was waiting to lock up but not before I completed my 30 minutes on the treadmill, would have like to have done some more cardio but they were shutting the place at 9pm

Diet was clean all day drinking loads of water as much as I can handle and a busy day at work but sticking to it.
Weighed my self last night and my weight has not shifted at all still at 105.1kg. I guess this could be reduced fat, slightly and muscle weight. Defo stronger than when I started, shoulders and chest are getting harder as well as bi and tris stomach still there.

I am fighting this fat off this time it aint winning this battle...

[Ca$tro]

Day 16 Tuesday 15th March 2016

Ohh what a day, busy busy feeling shattered.
Woke up this morning had my vits, eggs and avaocado followed by 2 meals of chicken and a whey shake 45 minutes before the gym. Got out of the gym had my whey and oats with a banana.

Trained Back and bis followed by half an hour cardio
started with activation of cns pulling a loaded bar 4 reps
next was 7 sets of dead lift 2 reps each, didn't lift as heavy as last week feeling a bit tired today, I did try to lift heavy managed 180kg 2 reps tried 200kg but just got the weights off the floor couldn't get them up
Next was a cluster set of rows 8reps then 3-4 reps and again rest the again 3-4 reps. repeated to completed 3 sets
Next I did the wide grip pull downs for 3 sets pulling down slow 8 reps each set
Next was the seated cable row close grip 3 reps 10 reps - went heavy on these

I then did some light preacher curls, wrist was aching so didn't go heavy but concentrated on the squeeze. 3 sets
I then did rope curls again light but making sure I twisted out at the top to get hit the bicep

30 minutes on the treadmill sweated heavy

day dusted