Thought I might as well start this off, following Richy starting the ball rolling.
My goal is to get to 16st 13 lbs. My weight last Satruday was 19st 10lbs.
So that will be a loss of 2st 11lbs. This of course will be effected by my weight on Saturday when I get weighed. I think its going to be tough. I want to do as best as I possibly can before I go on holiday at the end of July. I will have a couple of weeks after this is finished to fill up.
Improving last time out
I plan to improve my last 12 week performance in a number of ways.
Drink 5L of water on Saturday and Sunday too. I neglected my water intake a little bit over the weekend, will rectify that this time around.
I already have at least 1 planned night out (someones birthday). I will however be more strict on any unplanned slip ups, I had something like 2 in Mr MS.
Post more of my diet. Although I am very sure my calorie intake was good in Mr MS, I plan to give more focus to the macronutrient split. I did have it around about, but need to look at it a bit more going forward. Hopefully I can get some feedback about my diet, and improve it from a nutritional and macronutrient level.
I also plan to be a bit more daring in the Kitchen.
Improve my effort / form in the gym. I think my dodgy arm was effecting some exercises and may have been a bit "in my head". With my Physio appointment on Friday, I hope to get that resolved, or get some exercises to do. That coupled with the visit of the man himself, should give me some more confidence/direction in the gym.
Programme
My MMS workout finished like this.
Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Assisted Chins (instead of Lat pulldown, palms facing out).
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11
I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.
I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?
Measurements
Neck 43.75 cm / 17.12 inches
Chest/Back 119 cm/ 46.85 inches
Upper Arms flexed 38 cm / 14.96 inches
Upper Arms relaxed 35 cm / 13.77 inches
Forearms 32 cm /12.59 inches
Waist 121 cm/ 47.63 inches
Thighs 71 cm /27.95 inches
Calves 45 cm /17.71 inches
Will add starting weight in morning after 1st workout. Hope its around 19 st 10 or below :-S
Calorie Cycle
Same as last time out, 2000-1700.
Pictures
Currently thinking I will start with the end of Mr MS 08 pictures as these wouldnt have changed. Will add this over the weekend too.
Looking forward to this Lardass, if you emulate your success of MM08 you'll kick some serious ass!
You've pointed out a few things you'd like to improve on which is great, I've been training for about 6 years now & I'm learning & improving things all the time.
The water of a weekend is a big problem for me too, during the week at work it's easy, I sit here all day & constanly fill my pint mug up with chilled water from the fridge. On a weekend, if I'm not out & about, I'm lying on the settee watching TV which makes drinking water difficult so for the DD challenge I'm going to try & improve too.
2 slips ups in 12 weeks is not much mate, we all have to live a little
Although I am very sure my calorie intake was good in Mr MS, I plan to give more focus to the macronutrient split. I did have it around about, but need to look at it a bit more going forward. Hopefully I can get some feedback about my diet, and improve it from a nutritional and macronutrient level.
Great idea, lardass! You learn swiftly. It took me years to figure out that this would be a good idea!
I used to think that it was all about 'calories in, calories out' but I have changed my mind over the last year or so. Calories are significant but choosing the right foods and macronutrient split make a big difference and will take your performance to the next level ;-)
when would be the best time to get some measurements? I was going to yesterday, but had just came back from the gym with every muscle in my body swollen!
when would be the best time to get some measurements? I was going to yesterday, but had just came back from the gym with every muscle in my body swollen!
First thing in the morning, before brekkie & anything to drink
Got the physio in the morning about my dodgy arm.
Not sure what to expect, or what she will tell me to do about it.
But, hopefully I can start coming up with some sort of routine tomorrow.
Just from back from physio, she seems really nice.
She said my arm problems are down to my posture.
I work in IT. She said I sit with my right shoulder pointing forward and down.
I think this makes it easier to use my mouse (I am right handed) and keyboard.
I need to consciously "sit taller" using my head and push my shoulder back and up in the normal position. Its actually quite hard!
As far as exercises go.
I need to do very light/no weight later raises with my thumb pointing up.
I need to do the same for front raises.
I need to do very light/no weight exercises for a shoulder press.
She has given me some latex to do some rotator cuff exercises.
She thinks my tendons was getting pinched and the above should make it better in 3 to 6 weeks.
It shouldnt effect my routine much as I wasnt doing a shoulder press, or lateral raise. So my routine will be how it was in Mr MS. I am tempted to change the Lat Pulldown for an assisted pull up? Does that sound ok?
