What with Easter being all about rebirth and new beginnings and maniacal bunnies laying terrible tasting chocolate eggs everywhere I figured I should start a log on here. If anything it’ll make me more accountable to myself but I have high hopes of where this is going and I wanna track my progress in a public forum.
I started on 6th of April and will finish on 29th of June. exactly 12 weeks. The goal is to get to 70kg. I have secret hopes of 75kg but we'll see.
My profile pic is what I looked like a year ago, I was lucky cos I literally lived next door to my gym and couldnt go out without the doormen quietly judging me. That was probably the best peak so far, I had loads of people telling me I looked different (read: better) and I felt and looked great. The best part was sitting naked with the missues and individually naming all the new muscles that were popping up
I was also doing kyokushin three times a week but cant do that here.
Unfortunately I’ve spent the past year living out of suitcases and being jetlagged, I know for certain (touches wood) I don’t have to travel overseas for the next three months so that’s my timeline. I have to go stateside but hoping its after my deadline.
My vitals:
Height: 179 cm
Weight: (usually 65, this time last year 70kg) now 60kg (fook)
Bodyfat comes up at 17.5% (maximuscle tools) but I’m sure it’s more than that and my current gym doesn’t have the facilities to check it because they’re too busy being high and charging me for the towels Ive stolen.
Left calf 33.4cm
Right calf 32cm
L thigh 44cm
R thigh 45cm
Waist 32 inches (:P)
Chest 94 cm
L bicep 30cm
R bicep 31cm
L forearm 24cm
R forearm 26cm
neck 36cm
Lifestyle:
I don’t/can’t smoke, never taken drugs *cough* and only have a drink about once every three or four months.
I spend three to four hours at the pc everyday writing/drawing unless I’m listening to something awesome and then I’m rocking out…I teach three hours every morning but I’m always standing up, I run the extracurricular department at my school so I’m always doing something active, usually outdoors and I manage the school’s footie team. I dont get stressed often, Ive very optimistic but I have a short fuse so I'm so thats not good.
I get about 7 hours sleep but I’m not really comfortable in bed so I end up sleeping on the floor or sofa more often than not. I’m aiming for 8 hours, maybe even nine even if it means falling asleep on the tram and being molested by random bag ladies again.
Oh yeah and I’m extremely hyper so I’m sure I’m burning too many calories bouncing off the walls. I act like a adhd afflicted 18-30's rep on speed most of the time.
Diet & Supplements
Aiming for 6 meals a day, two of those are 400ml of cyclone mixed with water. I tried taking zma but the cheapass crap I got tasted so bad I had to stop. I also take flaxseed oil and a multivitamin per day. All taken orally.
Foodwise; the usual, lots of pasta, potatoes, super sour candies, chicken, fish.
3144 calories a day is my goal with 109grams of protein a day. I dont eat any junk food at all but very little fruit or veg too.
The routine
Full body workout every two days, aiming for 40 mins maximum
One set of each exercise at about 85% inroad of my potential. Always to exhaustion.
This is what I did on Friday, before you all get hernias ;laughing keep in mind its been a month since I’ve been to the gym or done any physical exercise except ‘have relations’.
Also all of these are done to the best possible form, I cant really afford to waste time fucking about and swaying like a drunken cruise ship waiter
All one set of 15 unless specified otherwise.
Squat
85kg
Leg extentions
50kg
Leg curls
50kg
Leg press
200kg
Bent arm fly with dumbbell
18kg
Barbell shoulder shrug
30kg (I always feel as if I could lift more but my grip fails me)
Bicep curls with barbell
20kg
Lat machine
45kg
Dips (unassisted)
12 reps
Wrist curls
2 sets of 15 20kg
Chin ups at the very end (my mortal Kombat finishing move) without pausing : 4 (I know, I suck but at this point I was swallowing my own vomit and whispering to my reflection)
I have absolutely no idea what to do for abs. I figure it’s a diet issue more than having to do a thousand and one sit ups, any advice appreciated, in fact for any part of this…
I cut out swimming and the sauna and have contrast showers after I workout. I also read recently sprinting between workout days can increase muscle growth but I have no idea how much to do or for how long.
Anyways, feel free to rip into me and offer constructive advice or take the piss.
are you sure you weight 60kg with a bodyfat percentage of 17.5? some people suggest you cut to below 13% before going on a bulk. Link this link suggests you would be closer to 15%, the maximuscle isn't very accurate at all if you did the same one I just found.
The Bodyfat Percentage (BF%) of a 179cm male with a 38cm neck, and a 81cm abdomen is 13%.
i will stick up a photo, hopefully after the first month with how i look now, i just have to photoshop out all the scars, tattoos and multiple piercings...and my third nipple,Howard. Also, I am a pussy. Thanks for the link :D
hey Icarus, good to see ur training log..i'm about the same height as u, but weight 57kg, your first Friday WO didnt seem to bad. Which routines are you planning on doing? any of the ones on this site or Ants? I need to start EMB or something soon, but Easter is taking its toll, with 'family activities' planned, maybe i might gain weight doin nowt?! we'l see.
