JK vs BigRed
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Did cardio today - 20mins on the bike, 20mins on the treadmill and 10mins row. Then abs. Feeling quite alive now.<br />
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Yesterday did legs - usual fun of sqauts, leg press, deadlifts, leg extensions and calf raises. Bit sore this morning but that is how we like it. -
Chest and tri day today - felt a bit sleepy which is never good but got through it.<br />
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5mins row then 3 sets of flies supersetted with pushups. 4 sets flat bench, 3 sets pec deck, 4 sets incline bench, 4 sets tricep pushdowns, 3 sets of dips. Done. <br />
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No time to workout this weekend so tomorrow will be back, bi and abs -
Knocked back 1/2 a 'the curse' this morning and reckon it gave about the same effect as my usual pre workout black coffee. <br />
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5mins row and then pullups - did 27 on the first set which is a new record for me. Then 15,12 and 10 on the following sets. 3 sets each of seated row and upright rows before I joined the abs session. Today was 100 crunches, 100 aternate side crunchs (left + right = 1) and 100second prone hold. Two rounds of that...ouch. Finished with some simple biceps work. 3 sets of heavy single DB curls and then 4 sets of 21s on the EZ bar. Felt good. <br />
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Gonna do a proper weigh in and measure next Weds. Be interesting to see what progress I have made since the last check in almost 6 months ago. I think I am a fair bit stronger and slightly lighter so should be positive. -
Dang!! 27 pullups!! that is mean bro. You light(er) buggers have all the fun!! Let us know how the weigh in etc goes - it's nice to get a decent handle on progress. You've been training hard so I reckon you'll get some good numbers.
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A day of rain = boredom!<br />
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Spent the morning cutting down a christmas tree with the kids and then setting it all up at home including outdoor lights (in the rain!!). Opportunity came to get out for an hour this arvo so shot down the local for a bit of cardio. Did 30mins on HIIT on the cross trainer and then hit the abs. 100 crunches followed by 2 sets of leg raises. And then repeated again. Did a few pullups for fun but only managed 22 today on the first crack...weak! -
Had the usual opener for the week yesterday with a pretty general upper body workout -some bench, some rows, some military press, some lat pull downs etc. Nothing too special.<br />
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Today was legs - 10mins on the bike to warm up then 6 sets of squats (up to 120kg), 4 sets of leg press and 5 sets of deadlifts (up to 140kg). That was all for today but have 2nd legs session planned for Friday so will hit all the other usual leg exercises then. Not a huge workout today but pushed some good weights and the extra set of squats and deadies gave me a good chance to push myself a bit more than usual on these. -
[quote name='JK']Had a check in with my PT this morning. Weight 82.8kg and body fat 16.5% which is slightly higher than last body fat reading in mid Jan but he reckons it is due to my hyrdration being down (as this was first thing in morning vs arvo last time) so still very comparable. Chest has grown 4cm, waist down 2.2cm (woot) and biceps up 2 (right) and 2.5cm (left) and are now even haha. <br />
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The above quote is from my last check in almost 6 months ago. Had another check in this morning and I was a wee bit dissappointed as expected to have made a bit more progress. PT thought I was going ok though.<br />
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Anyway, weight 79.8kg and body fat at 15.5%. Had hoped BF was a bit lower so I guess more cardio is required! <br />
Chest has remained at 101cm so no change there but waist is down another 2cm (woot) and biceps remain at 35cm each (yep small I know) but PT thought they were alot harder and more defined that in the past when unflexed. <br />
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Looking back 6 months I am definately stronger and that is probably the main thing. I am squatting, deadlifting and benching more than before and can do a lot more pullups and dips etc. <br />
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Gonna start a new programme after Christmas and look to put on a bit of mass through the winter. Should be a good challenge. -
Oh yeah did some cardio today - 20mins HIIT and then 15mins fast walk on the treadmill. Nothing too special. <br />
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Won't make the gym tomorrow as need to have an early start to get a few things done before attending my little girls christmas party at kindy. Will catch up on Friday and Sat no probs. -
[quote name='JK']Dunno eh. Bit dissappointed really. Put in some hard work over the last 6 months so kinda expected a bit better. <br />
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Oh well, just more encouragement to knuckle down further - better diet and shift more tin.[/QUOTE]<br />
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I wouldn't be disappointed with your results there mate, adding in your strength gains it's been an excellent six months. Bart is right with the diet thing, the exercise part is 30/40% of it the rest is about the fuel. I find getting the diet right much harder than the exercise part, but it's the most important part. -
Dont depress me <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Ok here we go...<br />
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Todays eats are as follows<br />
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5.40am Pre-workout - Black coffee, 1 x BCAA capsule<br />
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6am Gym then immediately post workout - Protein shake with water (2 large scoops), 1 x BCAA<br />
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8am - 1 cup oats which includes 1 scoop of protein with low fat milk and 10-15 raisans<br />
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10am - apple and second black coffee<br />
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12.30pm - lunch usually 1 cup brown rice, 185gram of tuna (in springwater), squirt of eta avo and garlic sauce for flavour (or sometimes chilli sauce)<br />
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3pm - apple and muesli bar, black coffee<br />
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6.30pm - dinner - roast chicken (prob 1/3 of the chicken), roast kumara, salad (lettuce, tomato, carrot, feta, capsicum, avacado), apple juice (water with all other meals)<br />
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9pm - 1/2 a protein shake (other half goes in to the oats for the morning)<br />
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Plus of course a shit load of water. Drink prob 10-12 glasses a day.<br />
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Thats a pretty standard day really. Usually will have sushi for lunch once a week and also friday I usually buy so could be a kebab, roast sandwhich or in winter a curry etc - this is my treat day.<br />
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Weekends are a bit different - usually have a bit of toast and maybe eggs for brekky, oats mid morning. But yeah otherwise pretty similar. Once a week will have some icecream for desert.<br />
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Based on the above I am probably not eating quite enough.<br />
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If I flick back a month or two I can see when I was counting my macros I did the following over a week.<br />
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Mon 2400 calories (322grams carbs, 53g fat, 160g protein)<br />
Tues 2545 cal (317g carbs, 74g fat, 177g protein)<br />
Weds 2849 cal (318g carbs, 94g fat, 180g protein)<br />
Thurs 2436 cal (354g carbs, 54g fat, 128g protein)<br />
Fri 2805 cal (371g carbs, 78g fat, 149g protein)<br />
Sat 2255 cal (226g carbs, 76g fat, 140g protein)<br />
Sun 2445 cal (243 carbs, 67g fat, 134g protein)<br />
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Gut feel is not enough calories overall and not enough protein either. -
Those results are all good bro. Hard gains and still valuable gains. I did BODY for Life about 5 years ago, was stoked to lose about 13 kgs and then found 6.6 of it was muscle! And I follwed the BFL training/regime diet religiously to the exact last rep and gram.<br />
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You should be proud. You are still marching forward and on track. All power to ya.
