DeltaPapa Posted June 8, 2012 Posted June 8, 2012 (edited) 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 Posted June 8, 2012 Author Posted June 8, 2012 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
Sopuli Posted June 8, 2012 Posted June 8, 2012 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 Posted June 8, 2012 Posted June 8, 2012 =) 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 Posted June 8, 2012 Author Posted June 8, 2012 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 Posted June 11, 2012 Author Posted June 11, 2012 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 Posted June 11, 2012 Posted June 11, 2012 What foods u bought? also add me on myfitnesspal @spakka :)
DeltaPapa Posted June 11, 2012 Author Posted June 11, 2012 Everything i needed basically for my plan. And will do once i figured out where to lol
DeltaPapa Posted June 12, 2012 Author Posted June 12, 2012 (edited) 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 Posted June 12, 2012 Author Posted June 12, 2012 (edited) 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 Posted June 12, 2012 Posted June 12, 2012 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 Posted June 15, 2012 Author Posted June 15, 2012 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
Reevesy Posted June 15, 2012 Posted June 15, 2012 lol na ur just dehydrated combined with straining hard.
antO Posted June 16, 2012 Posted June 16, 2012 ITT, what's your daily maintenance intake? (BMR * activity level)? reason for 2 HITT days in a row?
DeltaPapa Posted June 16, 2012 Author Posted June 16, 2012 (edited) 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 Posted June 17, 2012 Posted June 17, 2012 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
DeltaPapa Posted June 21, 2012 Author Posted June 21, 2012 (edited) 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 Posted June 26, 2012 Author Posted June 26, 2012 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 Posted June 26, 2012 Author Posted June 26, 2012 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.
Dog Posted June 29, 2012 Posted June 29, 2012 you don't have tits at all. personally i'd bulk in your position, but keep doing whatever u want regardless
![[ FOE ] Final Ownage Elite - #1 OSRS Legacy Pure Clan & Community](https://www.foe-rs.com/forums/uploads/monthly_2022_10/foe_site_logo.png.8ce1cbcdad473d2374bd4ddb4ec47596.png){kind=logo}
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now