Well Mondays weigh in was 180lbs and 18.2% BF according to the scales. But I will get the calipers out in a couple of weeks. A loss of 5.2lb, whether thats mostly fat or muscle i dont know.
Finished the 12 weeks and weigh in yesterday morning was 177lbs 15% BF according to the scales, not got round to getting the calipers out but might be a good chance that i have reached my BF goal of 14%.
Taking a week off from the gym and counting calories. Not to sure what next, thinking off trying to get BF to 12% and after that i dont know.
I will think of some goals by the end of this week off and I will hopefully wont put too much on with this week off.
Well after a week off weighed in last Monday morning on the scales at
177lbs 16% BF
Into the 2nd week of 1700cal. Good workout this morning felt good energy wise. I think i have found my ideal pre WO meal. 100g of BranFlakes and 300ml of skimmed milk, being taken this few gym sessions.
Wondering whether to change the calorie intake from doing 2weeks of 1700, before dropping down 100cals etc and do what others are doing one week of 1700, 1600, 1500. Dont know if there is much difference. Thinking about dropping down to as low as 1400cal to try shift the BF.
Leg Press 136.2kg - 9x
Dumbbell Pullover 25kg - 14x
Leg Extension 79kg - 8x
Leg Curl 56.2kg - 8x
Incline Dumbell Bench Press 20kg - 7x
DB Bent Over Row 25kg - 9x
Assisted Chinups 32kg -9x
Assisted Dips 18kg - 7x
Machine Shoulder Press 36kg - 9x
Barbell Curl 12.5kg - 7x
Machine Abdominal Crunch - 45kg - 9x
Machine Back Extension 113kg - 8x
My gym as only got DB that go up to 25kg so i;ve reach the limit for bent over rows and DB pullovers. Well i say DB Pullovers, but am doing these lying on the bench so dont know if this affects what muscles worked much.
I actually enjoy doing the pullovers, but looks like am going to have to change to something else now. Well going to have a break now before getting into the books.
Got a shoulder injury in the gym, i actually felt it during the leg extensions lol. The family would like to hear am still carrying on, they thing am far to skinny as it is, am not concerned about my weight, am just got it into my head to get down to 12 - 14% BF.
Into the 2nd week of 1600cal. Still making some increases in the weights. Some days better than others. According to scales I was 174.6IB 15.7% on 05/11
WO from Wednesday
Leg Press 143.2kg - 8x
Dumbbell Pullover 25kg - 12x
Leg Extension 81.2kg - 8x
Leg Curl 64kg - 7x
Incline Dumbell Bench Press 20kg - 7x
DB Bent Over Row 25kg - 8x
Assisted Chinups 23kg -6x
Assisted Dips 14kg - 8x
Machine Shoulder Press 38.3kg - 5x
Barbell Curl 10kg - 14x
Machine Abdominal Crunch - 50kg - 8x
Machine Back Extension 120kg - 8x
Monday started on 1500cals (although odd day not stuck to 1500cals, but still in a deficit) According to scales on Monday morning was 173.6IB 15.8% 19/11
The fitness suite at the sport centre is closing next wednesday until end of january to install air conditioning, so dont know what am going to do. Need to see if can find another gym. Like to find one with more free weights with barbells fancy trying sqauts, deadlifts etc, a change from the machines.
Should i now start thinking about cutting down my workout? I've been doing the these 12 for 7months plus now. Squat can take out the leg press etc or should i keep the legs in.
Might get the HIT book out and look for a routine, upper body still weaker, still not able to do chin ups unassisted. although that maybe down to not having much left in the tank by the time i get to them.
Dont really know what my goal is just now, it was to get BF down to 14% but only been using the weighting machine so not accurately measured BF for months. I may have already reached that, i dont know.
Friday WO
Leg Press 143.2kg - 7x
Dumbbell Pullover 25kg - 9x
Leg Extension 81.2kg - 7x
Leg Curl 66.2kg - 6x
Incline Dumbell Bench Press 20kg - 7x
DB Bent Over Row 25kg - 7x
Assisted Chinups 23kg -6x
Assisted Dips 14kg - 7x
Machine Shoulder Press 38.3kg - 6x
Barbell Curl 12.5kg - 7x
Machine Abdominal Crunch - 50kg - 8x
Machine Back Extension 127kg - 10x
Monday started on 1500cals (although odd day not stuck to 1500cals, but still in a deficit) According to scales on Monday morning was 173.6IB 15.8% 19/11
The fitness suite at the sport centre is closing next wednesday until end of january to install air conditioning, so dont know what am going to do. Need to see if can find another gym. Like to find one with more free weights with barbells fancy trying sqauts, deadlifts etc, a change from the machines.
Should i now start thinking about cutting down my workout? I've been doing the these 12 for 7months plus now. Squat can take out the leg press etc or should i keep the legs in.
Might get the HIT book out and look for a routine, upper body still weaker, still not able to do chin ups unassisted. although that maybe down to not having much left in the tank by the time i get to them.
Dont really know what my goal is just now, it was to get BF down to 14% but only been using the weighting machine so not accurately measured BF for months. I may have already reached that, i dont know.
Friday WO
Leg Press 143.2kg - 7x
Dumbbell Pullover 25kg - 9x
Leg Extension 81.2kg - 7x
Leg Curl 66.2kg - 6x
Incline Dumbell Bench Press 20kg - 7x
DB Bent Over Row 25kg - 7x
Assisted Chinups 23kg -6x
Assisted Dips 14kg - 7x
Machine Shoulder Press 38.3kg - 6x
Barbell Curl 12.5kg - 7x
Machine Abdominal Crunch - 50kg - 8x
Machine Back Extension 127kg - 10x
Hey mate if you've been doing those for 7months then you should really cut down. Have you had breaks from training within that 7 months? If not then have a break now. I have 'The New HIT' which has some beginner routines starting at 12 exercises which are done for 6 months then it tapers down to 10 for about 3 months and then 8 over time. Heres a few you could do....
10 exercises....
Leg Ext
Leg Curl
Squat
Calf Raise
Bent Arm Pullover with barbell
Inc. Barbell Bench Press
Barbell Bent over Row
Tricep Extension with 1 dumbbell
Bicep Curl with barbell
Crunch
Leg Ext alternated with Leg Curl
Stiff leg deadlift with barbell alternated with Leg Press
Bent arm pullover with barbell alternated with straight arm pullover with dumbell
Bench Press with barbell
Pulldown
Bent over raise
Tricep extension alternated with barbell curl
Negative chinup alternated with negative dip
side bend alternated with reverse trunk curl
Squat alternated with Leg Press
Standing calf Raise alternated with seated calf raise
Leg Ext alternated with Leg Curl
Back extension alternated with stiff-legged deadlift
Front raise
Lateral raise alternated with db fly
Bicep Curl alternated with tricep extension
Bench press with barbellalternated with barbell row
It is reccomended you work these 5 times every 2 weeks in the book (so not 3 times a week).
During my 2nd 12weeks i had a look through the HIT book, and i think it says your a beginner if you've beeen training for 6 months, if i remember rightly?
So i said to myself after i've finish the 12weeks i'd have a look at them.
But probably out of routine and lack of barbells at gym (they have some sort of Smith Machine, that the barbell sits in a rail,I had ago at a squat on it once, but it felt like you only had the full weight on pushing up and not on the way down), i kept going with Anthony's routine.
Theres intermediate, beginners and advance in the HIT book, right? I dig the book the book out tomorrow and print off a WO sheet. Start beginners i suppose.
During my 2nd 12weeks i had a look through the HIT book, and i think it says your a beginner if you've beeen training for 6 months, if i remember rightly?
So i said to myself after i've finish the 12weeks i'd have a look at them.
But probably out of routine and lack of barbells at gym (they have some sort of Smith Machine, that the barbell sits in a rail,I had ago at a squat on it once, but it felt like you only had the full weight on pushing up and not on the way down), i kept going with Anthony's routine.
Theres intermediate, beginners and advance in the HIT book, right? I dig the book the book out tomorrow and print off a WO sheet. Start beginners i suppose.
So you've done the routine then Richy?
Cheers
Nah I havent done any of the Routines from the book. Jus going off what it says. Only had the book a few months n not being able to do certain exercise and leg work kinda limits me!
Its been a while since updated log. Well there hasnt been much to update on.
Weight training been out the window since end of November when my gym closed for refurbishment.
After New Year I had been going to another gym but not as regulary has I had been. Not been able to get to gym for last few weeks now.
Well anyway, put some weight back on and planning in losing a few lbs.
Dont think i will go as low as i did last time, last weight in at 173.6lbs, 15BF, people said i looked ill, asking if i was alright. skeletor. They say i look alot healthier now.
I weighed myself yesterday morning 193lbs 20%
Wont be able to get to a gym for next few weeks, so planning in just calorie counting/deficit for the time being.
So laying off the Stella after my birthday on friday.
Well thought i best start using this training log again, a online backup copy of progress.
Well back in november my gym closed to install new air conditioning, so did get to a gym as regular. Come xmas i stopped going, and consciously decided to eat and drink plenty as i was away down to 12 stone. i did start noticing the weight was coming on.
Well anyway long story short.
on 09/06/08 weight in at 199.4 21.7% BF
been calorie counting most days, (but not strictly like i did in past) for past 2 weeks and going to gym
on 23/06/08 weigh in 203.2lb 20.9%BF was fine hard to beleive, scale suggest i have put muscle mass on, but i dont i eat that much todo that, not sure if the sat drinking session and sunday pub lunch help much this weekend helped.
I think i am lifting heavier weights this time round than when i last weight this much,(if that makes sense, am knackered)
Last weeks gym sessions where good, though i was going to be sick after each session, cold sweats,etc..
well i think i will test this new spreadsheet data made easy thing
