Deltz Training Log

[DeltaPapa]

In this log i will be updating daily on what exercise i have achieved and done.

Current Status: Cutting

Height: 5"10

Weight: 183lbs

Starting body:

http://puu.sh/zyXI

http://puu.sh/zyTU

http://puu.sh/zyXz

http://puu.sh/zyXt

Goals:

- 11 Stone by August 19th

- Able to run 1.5 miles in under 13 minutes

Reason for Training:

I've always been paranoid about my body, i always look down and i see fat, i can grab fat all over my body, and i simply know it can be better.

I have been weight training for 2 months now, however after thinking about it, it would be much better cutting now and getting to lower bodyfat, then in three years time, trying to cut without losing much muscle mass and without taking 6 months.

How i plan on Training:

I plan on weight training 4 days a week, with 20 minutes of rowing after each session. On the rest days from weight training, i plan on doing HIIT for 20-30 minutes. Due to this, i wont be hitting my legs so hard in the gym otherwise they will become over trained.

I will be following this split routine (the exercises on which days will vary)

Monday - Legs

Tuesday - Chest & Abs

Wednesday - Back & Biceps

Thursday - Shoulders & Triceps

Friday - Full Rest day

Saturday - HIIT

Sunday - HIIT

My diet follows a simple P/C/F 50/20/20 making up 2000 calories. Going along the lines of this, http://puu.sh/zz35. Obviously the timings will change however i will try and stick the basics of this as much as possible.

Friday 08/06/2012 - Cardio

Exercise:

- Went for a 20 minute run covering around ~1.5miles.

Food intake:

- Haven t noted down as down know the quantities of the food eaten

Notes:

Just tried to see how far on the cycle track 10 minutes is, so i will have a good enough idea on the distance to HIIT

Monday 11/06/2012 - Legs

Exercise

Squat

20x6

30x8

40x8

45x5

Leg Curls

50x8

50x8

20x8 < Lying curls

Leg Extensions

25x8

35x6

35x6

Cardio

rowing 5 mins

crosstrainer 5 mins

cycling 5 mins

(cycled to and from gym aswell)

Total: 30 mins

Food:

Brought all food for the week today, so will start logging that on myfitnesspal tomorrow.

Tuesday 12/06/2012 - Chest & Abs

DB Bench

15x8

15x8

20x6

15x8

DB Incline

12.5x10

12.x510

15x8

15x10

Flyes

5x10

6.5x6

5x9

Cables

7.5x10

10x8

Pec Dec

17.5x10

20x8

22.5x8

8 minute abs x2

Wednesday 13/06/2012 - Back and Biceps

Wide Grip Lat pull

- 40x10

- 45x8

- 45x8

- 50x6

Close Grip Lat pull

- 30x10

- 35x8

- 40x9

- 50x8

Sitting Rows

- 35x10

- 45x8

- 40x10

EZ Bar Curls

- 18x10

- 23x8

- 28x8

Preacher curls

- 18x8

- 23x6

- 23x6

DB Curls

- 10x8

- 10x8

20 Minute cycling at 60kph+ throughout with a 1 minute break.

Edited June 13, 2012 by DeltaPapa

[DeltaPapa]

Friday 08/06/2012

Exercise:

- Went for a 20 minute run covering around ~1.5miles.

Food intake:

- Haven t noted down as down know the quantities of the food eaten

Notes:

Just tried to see how far on the cycle track 10 minutes is, so i will have a good enough idea on the distance to HIIT

[Animal]

goodluck my friend

[Sopuli]

you ever ran the Coopers test, as far as you can within 12 minutes?

I mean 1.5 miles at 13 minutes is about 2400 meters and people who don't do sports that much ran about 2.5kms in 12 mins in that test like I did a few years ago, would think you were in better condition but im not here to diss you, all the best with the goals and keep it updated, seen too many logs being left after one or two pages of updates ;P

[Adam|Spakka]

=) GL bro

recommend using myfitnesspal.com to track your foods/checking macros on certain foods unsure of, i have it on my phone so i can continually track my eating

& yea dont become another inactive log

[DeltaPapa]

you ever ran the Coopers test, as far as you can within 12 minutes?

I mean 1.5 miles at 13 minutes is about 2400 meters and people who don't do sports that much ran about 2.5kms in 12 mins in that test like I did a few years ago, would think you were in better condition but im not here to diss you, all the best with the goals and keep it updated, seen too many logs being left after one or two pages of updates ;P

I run 1.5 miles in around 13-14 minutes however that is with no drive. My future career requirement needs me to run it ~12 minutes. And yeh my last log got untouched after 2 pages because it would take like 5 minutes to update, and just, well i dunno lol. But i've got so much free time now, and bored, i will easily keep it updated.

=) GL bro

recommend using myfitnesspal.com to track your foods/checking macros on certain foods unsure of, i have it on my phone so i can continually track my eating

& yea dont become another inactive log

Yeh Joe|Dog was telling me about it, and i've started using it. Dunno if that will help, but why not use it lol

[DeltaPapa]

11 June 2012 - Legs

Squat

20x6

30x8

40x8

45x5

Leg Curls

50x8

50x8

20x8 < Lying curls

Leg Extensions

25x8

35x6

35x6

Cardio

rowing 5 mins

crosstrainer 5 mins

cycling 5 mins

(cycled to and from gym aswell)

Total: 30 mins

Food:

Brought all food for the week today, so will start logging that on myfitnesspal tomorrow.

[Adam|Spakka]

What foods u bought? also add me on myfitnesspal @spakka :)

[DeltaPapa]

Everything i needed basically for my plan. And will do once i figured out where to lol

[Adam|Spakka]

community -> find members

[DeltaPapa]

12 June 2012 - Chest & Abs

DB Bench

15x8

15x8

20x6

15x8

DB Incline

12.5x10

12.x510

15x8

15x10

Flyes

5x10

6.5x6

5x9

Cables

7.5x10

10x8

Pec Dec

17.5x10

20x8

22.5x8

8 minute abs x2

I will no longer be logging food, as simply i will be eating the same thing everyday so no point. I liked myfitnesspal, but things like sauces. I wanted to put 56g in and it was doin shit like 1/4 jar, nothing in grams. And things like salad, i just wanna put salad, not individual items in the salad.

I also went at 6.45pm. The worst time ever to go lol. Not only was it packed, however no one had reracked the weights they were using, or from earlier in the day. On top of that people were using eveything i needed. Wasnt to pleased to have to use lighter weights then i wanted to.

If anyone bothers reading this, does anyone suffer from "Weightlifters headache"? Im starting to really get it badly and its proper off putting. Never happens when i train legs or abs though, everything else, it comes on like a bitch. My mum said it was due to not consuming enough water, but does anyone else know why it happens and a cure to stop it?

Edited June 12, 2012 by DeltaPapa

[DeltaPapa]

13 June 2012 - Back & Biceps

Wide Grip Lat pull

- 40x10

- 45x8

- 45x8

- 50x6

Close Grip Lat pull

- 30x10

- 35x8

- 40x9

- 50x8

Sitting Rows

- 35x10

- 45x8

- 40x10

Was going to do Bent over rows however had a extremely painful and off putting headache from the first exercise, i couldn't manage.

EZ Bar Curls

- 18x10

- 23x8

- 28x8

Preacher curls

- 18x8

- 23x6

- 23x6

DB Curls

- 10x8

- 10x8

20 Minute cycling at 60kph+ throughout with a 1 minute break.

I also went and tried to see what weight i could do for reps on the Bench Press machine when i started doing the gym (in January). Back then i struggled doing 40kg for reps, today (after back) i managed to easily bang out 70kg for reps, and 75kg for 6.

Edited June 13, 2012 by DeltaPapa

[Adam|Spakka]

Think i had headaches back when i started lifting, idk just overcame it i guess, i reckon its something to do with ur nervous system u just adapt, i go rly light headed from time to time in the gym aswell like when deadlifting heavy & performing chest exercises on decline bench.

[DeltaPapa]

14 June 2012 - Shoulders & Triceps

DB Shoulder press

- 10x10

- 15x8

- 15x8

- 20x6

Upright Row

- 25x10

- 25x8

- 25x8

- 27.5x6

Lat Raise

- 7.5x10

- 7.5x10

- 10x6 + 7.5x5

Front Raise

- 10x10

- 10x10

- 10x10

Skullcrushers

- 15x10

- 15x10

- 25x8

Frenchpress

- 10x10

- 10x10

- 15x8

- 20x6

Pushdowns

- 20x10

- 15x10

- 25x6 + 20X6

10 minutes of cycling at 70RPM

Keep getting the headaches, i believe it is from not breathing correctly on a set which then exerted to much pressure and possibly ruptured something or damaged something. Or pulled something in my neck during shrugs which would then affect the muscle at the back of my neck. However that is just down to research. They also recommend taking a weak off to heal or powering through it. I will possibly take a trip to the doctors and see if they can give a better diagnostic of it. I really don't want a week off, however i wouldnt mind spending more time doing cardio. The headaches only seem to occur when doing upper body trainings :s

[Adam|Spakka]

Go to doctor and get it checked out.

[Reevesy]

lol na ur just dehydrated combined with straining hard.

[antO]

ITT,

what's your daily maintenance intake? (BMR * activity level)?

reason for 2 HITT days in a row?

[DeltaPapa]

lol na ur just dehydrated combined with straining hard.

Definatly not dehydrated. And yeh like i said i was most likely straining to hard and put to much pressure on. But its impossible not to strain when lifting, unless i do light weights.

ITT,

what's your daily maintenance intake? (BMR * activity level)?

reason for 2 HITT days in a row?

Depending on which one i use, shows different answeres

And because i wouldnt be doing HIIT any other time throughout the week so i thought i would put it on weekends, and doing it twice in a row wont make much of a difference.

Edited June 16, 2012 by DeltaPapa

[Dog]

Good log, well set out.. if you're doing a moderate cardio for a long period of time, you're better off doing incline walking/jogging than like cycling and shit, best calories/hr in comparrison to heartrate/effort by far.. defo start using MyFitnessPal, and start weighing out all your food, so you have exact measurements. gl

[Sopuli]

UPDATE FFS

[DeltaPapa]

Im taking a week of training u mug. Read above.

Seeing if rest will help these killer headaches

but also starting to think its from so low carbs. Never 'dieted' before, so dunno if my body isnt used to it, and maybe should have worked into it, rather then going full straight on in

Edited June 21, 2012 by DeltaPapa

[DeltaPapa]

25 June 2012 - Chest

DB Press

12.5x8

15x10

15x10

17.5x6

Flyes

5x10

5x8

5x7

DB Incline

12.5x10

12.5x10

15.5x5 + 12.5x6

Pecdec

17.5x10

20x10

22.5x10

HIIT

1 min Star Jumps

30 second rest

Done for 15 minutes twice in morning and afternoon

[DeltaPapa]

2 Week Update

Weight Lost: 5lbs

Pictures:

You cant really tell too much difference in the pictures however my belly fat and tits have gotten smaller. Thats all the noticeable change so far.

[Adam|Spakka]

good shit keep it up brah <3

[Dog]

you don't have tits at all. personally i'd bulk in your position, but keep doing whatever u want regardless