Me vs Fats - To Reach 10% Bodyfats level.

[saha-7]

yes, this is a battle that i will fight for these two months and on the 31st of March 2009, i WILL reach my bodyfats goal of 10%. i WILL have a set of revealing abs and this war against fats WILL be won!

i have requested a diet plan from Team Scivation and until i get my plan, i will be going through the Cut Diet 2000 with a one small modification, which will be to cut the grapefruit serving in the evening.

thus here is my meal plan for reference.

Meal #1 : 42g protein shake, 1 cup broccoli, 3 slices of grapefruits, 18 almonds.

Meal #2 : 6oz grilled chicken breast, 1 cup broccoli, 18 almonds.

Meal #3 : 6oz grilled chicken breast, 1 cup broccoli, 18 almonds.

Meal #4 : 42g protein shake, 1 cup broccoli, 12 almonds.

Meal #5 (Pre-Workout) : 6 oz grilled chicken breast, 1 cup broccoli, 12 almonds.

Meal #6 (Post-Workout) : 35g protein shake, 1/2 cup broccoli, 6 almonds.

Every 4th day, Last Meal will be ReFeed Meal -
1) 1.5 cup broccoli
2) 2 scoops oatmeal
3) 3 slices grapefruits
4) 18 almonds
5) 6oz sweet potato
6) 18 almonds

Supplements Used :
MAP Arson - 6 week cycle (first thing in the morning and pre-gym)
CL Green MAGnitude (pre-workout)
Scivation Xtend (intra/post-workout)

Gym Plan:
Week 1: 15, 12, 10 reps
Week 2: 15, 12, 10 reps
Week 3: 15, 12, 10, 8 reps
Week 4: 15, 12, 10, 8, 6 reps

Week 5: 6, 8, 10, 12, 15 reps
Week 6: 6, 8, 10, 12 reps
Week 7: 6, 8, 10 reps
Week 8: 6, 8, 10 reps

Cardio:
45min post workout on Mon, Wed and Fri.
45min upon waking up on Sun, Tue and Thurs.
HIIT on Saturday.

PS. - Diet will be clean throughout. No room for cheat meals whatsoever.

my battle with the fats starts today. and there will only be one winner - me.

[saha-7]

Workout Stats For Day 1

cardio on empty stomach upon waking up for 45 mins on stationary bike.

legs day

leg extensions - warm up 100lbs x 20, working sets - 130lbs x 15, 140 x 12, 150 x 10

leg press - 190lbs x 15, 205 x 12, 220 x 10

leg curls - 60lbs x 15, 70 x 12, 85 x 10

squats - 60kg x 15, 70 x 12, 80 x 10

dumbell lunges - 13.5kg x 15, 13.5 x 12, 19 x 10

comments : barely can walk after the legs workout. kept to the strict protocol of resting 1 minute between sets and 2 minutes between exercises except for squats in which i took 1.5 minutes of rest. abductors were a bitch due to yesterday's exertions but went through with legs day anyway. awesome way to start off the programme after a week's break. diet's perfect as per normal.

[saha-7]

Workout Stats for Day 2

Chest Day

Inclined Bench Press (Perfect Grip) - Warm-up set - 20kg x 20, Working Sets - 30kg x 15, 40kg x 12, 45kg x 10 (last rep failure)

Flat Dumbell Press - 21kg x 15, 21kg x 12, 21 kg x 10 (last rep failure)

Declined Smith Press (Wide Grip) - 30kg x 15, 40kg x 12, 45kg x 10

Pec Dec - 90lbs x 15, 90lbx x 12, 100lbs x 10

Dumbell Pullover - 19kg x 15, 19kg x 12, 21kg x till failure

Pushups till failure

Post-Workout Cardio - 45mins on stationary bike

Comments: Concentrated on proper form for the inclined and hit it spon on, tried to limit rest time to 1 minute for all sets and that made it a tad harder to get the reps in so i have to decrease the weight slightly so as not to compromise on form/rest time between sets. Chest was blasted nicely. =)

[cawiau]

You seemed to have it down! Best of luck reaching your goals!

[saha-7]

much needed total body rest today. diet's on check as usual. the DOMS from yesterday's chest workout is awful! the new method of slow movement coupled with a little pause at the bottom of each rep have certainly helped in firing up the muscle fibres in my chest. can't wait for tomorrow's shoulder workout!

[saha-7]

i wasn't feeling particularly good, with a leaking nose and all so it was a wonder that i managed to get through with my workout today.

Workout Stats

Shoulders Day

Nautillus Press Normal Grip - Warm up set 90lbx x 20, Working set - 110lbs x 15, 115 x 12, 120 x 10

Dumbell Lateral Raises - 6kg x 15, 9 x 12, 9 x 10

Nautillus Press Close Reversed Grip - 110lbs x 15, 115 x 12, 115 x 10

Front EZ Bar Raises - 2.5kg x 15, 5.5 x 12, 10kg x 10

Dumbell Shrugs superset w/ Reverse Flyes - 24kg x 15 w/ 7.5kg x 15, 24kg x 15 w/ 7.5kg x 12, 24kg x 15 w/ 4kg x 10

Post Workout Cardio - 45mins low intensity cycling on stationary bicycle.

Comments: There was a sharp decrease in strength, must be the bloody flu bug AND the DOMS from the chest workout has still not subsided fully yet. I was dead beat by the end of the gym session and was thinking for a split second about skipping cardio but decided not to be a wuss and just went on with it. take a bow, saha. carb refeed time in right about 10 minutes! happiness.

[readyforthepain]

good luck with everything

[saha-7]

day 4 was a complete rest day, and my DOMS finally seemed to have subsided. my body's adjusting pretty well to the lowered caloric diet i should say.

day 5 - back/biceps day

i consumed a little more calories in the shape of almonds and protein shakes on day 4 so i decided to do an early morning gym session on an empty stomach today. wanted to concentrate more on my form for back workouts and i hit it pretty right, albeit with lighter weigts.

workout stats

back day

pullups - 2 sets of 10

t-bar row - 20kg x 15, 20kg x 15, 30kg x 12, 35kg x 10

dumbell rows - 19kg x 15, 19kg x 12, 21kg x 10

arnold curls - 7.5kg x 15, 7.5kg x 12, 7.5kg x 10

lat pull downs - 100lbs x 15, 100lbs x 12, 100lbs x 10

hammer curls - 7.5kg x 15, 7.5kg x 12, 9kg x 10

back extensions with 10kg plate - 3 sets of 15

declined situps with 10kg plate - 15, 12, 12 reps

comments: solid workout in terms of form. i was a little lethargic towards the end as this is the first time in 4 years that i've done a gym session on an empty stomach. but the concentration in form is a definite plus point. HIIT later, can't wait to work my lungs out.

[saha-7]

Day 6

Cardio was performed on an empty stomach early in the morning for 45 minutes on my stationary bike at low intensity. Later in the evening, another low intensity workout for 35 minutes. Carb-Refeed was today as well.

Day 7

Today is going to be a complete rest day as my body is still dead beat from all of the activities this past week. Awesome end to an intensive week. Can't wait to smack the weights in the gym tomorrow.

[saha-7]

i've been trying to research on the methodologies of an effective back workout because i feel that i havent really hit my back the way i ought to as i utilize much of my arms. im on the quest of focusing on proper form and as im glad that i begin to hit the back the right way as each week passes by. the weights are light but i don't care because i have lots to do in terms of making up for the loss of form.

day 8 - back day

workout stats

warmup - pullups 10 reps x 2 sets

lat pulldowns - 80lbs x 15, 90 x 12, 100 x 10

tbar rows - 20kg x 15, 25 x 12, 30 x 10

seated rows - 100lbs x 15, 120 x 12, 130 x 10

deadlifts - 40kg x 15, 60 x 12, 70 x 10

abs workout - crunches superset w/ leg raises - 3 sets x 15 reps
- forced reps leg raises - 15 reps (until failure)

cardio - 45minutes post workout low intensity cycling on stationary bike.

comments - awesome form, it'll take a while before i can go heavy with proper form so i'll be patient. chest blast tomorrow!

[saha-7]

workout stats

chest day

flat bench press (wide gripped) - warmup with 40kg x 15, working sets - 40kg x 15, 45kg x 12, 50kg x 10

inclined dumbell press - 19kg x 15, 19kg x 12, 21kg x 10

declined smith press (close gripped) - 30kg x 15, 40kg x 12, 50kg x 10

declined dumbell flyes (resisted) - 8kg x 15, 9kg x 12, 10kg x 10

weighted dips with 10kg - 2 sets of failure

pushups till failure

cardio - done on empty stomach first thing in the morning (LISS cycling)
- 2nd dose of cardio in the evening

comments : good burn to the chest due to the concentration on form. im glad im getting it right, the form that is, so i guess im contented. im also pausing at the bottom for a stretch during the last rep of each set. resisted flyes are fun, but next week i shall try cable flyes. awesome workout nonetheless.

[cawiau]

everything is looking good so far! Keep pushing!

[saha-7]

my upper body took a beating for the past couple of days and thus it was time to hit my core for the first time. i've never dedicated one full workout for the core and i knew it was time to as im seeing very slow progress with my mid section.

workout stats

broomstick twists - 15 reps each side x 4 sets
oblique crunches - 15 reps each side x 3 sets
abs roller - 15 reps x 4 sets, 10 reps x 1 set to the sides
dumbell twists - 15 reps x 4 sets with 8kg dumbell

comments: hope this was an effective workout because it definitely felt like one. tomorrow is shoulders day, favourite part of the week. cant wait!

[saha-7]

i love shoulder days. but i felt lethargic prior to the trip to the gym. it had been a long and fruitless day and i wasnt about to end the day without winning one battle at least. and that's exactly what i did.

workout stats

shoulders day

smith press - 30kg x 15, 30kg x 15, 35kg x 12, 40kg x 10

front raises - 8kg x 15, 9kg x 12, 10kg x 10

close gripped nautillus press - 105lbs x 15, 115lbs x 12, 125lbs x 10

smith upright rows - 20kg x 15, 25kg x 12, 30kg x 10

behind the back barbell shrugs - 90kg x 15 x 3 sets

side raises - 8kg x 15, 9kg x 12, 10kg x 10

post workout LISS cardio - 35minutes on stationary bicycle + 10minutes of jogging on treadmill (level 2 incline; speed: 7)

[saha-7]

i couldn't get in a proper arms workout like i always do due to work commitments so i grabbed a dumbell in the evening and got some simple workouts done.

workout stats

arnold curls - 5kg x 15 x 4 sets

hammer curls - 6.25kg x 15 x 3 sets

concentration curls - 6.25kg x 15, x 12, x 12

pushups - 40, 30, 20, 10 slow ones.

pullups - a total of 20 with different variations

comments: since i knew i wouldn't be able to get in a proper gym workout, i did cardio early morning immediately after waking up for 45 mins on the stationary bicycle. i had a better workout with the dumbell and pullup bar than expected so that's a good thing. HIIT workout tomorrow!

[saha-7]

day 13 - HIIT and cheat day in which i ate all sorts of junk and felt like **** thereafter although i needed a bump in my calories. next cheat meal will be on 28/02/2009, exactly 2 weeks from now.

day 14 - chest blast

workout stats

inclined smith press - 30kg x 15, 30kg x 15, 35kg x 12, 40kg x 10, 45kg x 8

declined dumbell press - 14kg x 15, 19kg x 12, 19kg x 10, 21kg x 8

flat close gripped smith press - 30kg x 15, 35kg x 12, 40kg x 10, 45kg x 8

inclined resistance dumbell flyes - 8kg x 15, 9kg x 12, 10kg x 10, 11kg x 8

dumbell pullovers - 19kg x 15 x 2 sets

dips until failure, pushups until failure.

comments: pectorals were toasted today. excellent form today. cardio was done early morning on an empty stomach for 45 minutes, LISS stationary cycling.

[saha-7]

day 15 was one of the worst days of the year thus far. i was admitted into the hospital due to the unbearable pain in my knee and hip. the worst fear was confirmed, i need to undergo an arthroscopy to repair the torn meniscus in my knee. i am definitely going to postpone this until i finish my battle against the fats and so for now, i'll just be working to strengthen the muscles around my left knee.

i couldn't wait to get back home and do something that'll get me sweating. LISS cardio on stationary bicycle and an abs workout was just what i needed to cheer me up after a difficult couple of days.

abs workout summary

broomstick twists - 15 reps x 4 sets
crunches with 6kg dumbell - 15 reps x 4 sets
floor raises - 15 reps x 4 sets
abs roller - 15 reps x 3 sets

[saha-7]

workout stats for today

early morning cardio on empty stomach - 45 mins LISS cycling on stationary bike

gym session (pm)

pullups - 10 x 2 sets

lat pulldowns (shoulder width grip) - 90lbs x 15, 100lbs x 12, 110lbs x 10, 120lbs x 8

seated rows - 100lbs x 15, 110lbs x 12, 120lbs x 10, 130lbs x 8

t-bar rows (close grip) - 20kg x 15, 30kg x 12, 35kg x 10, 40kg x 8

dumbell rows - 19kg x 15, 19kg x 12, 21kg x 10, 24kg x 8

back extensions with 10kg plate - 15 reps x 3 sets

side extensions with 10kg plate - 15 reps x 3 sets

post workout cardio - 45mins on stationary cycle


comments: i was toast by the end of the workout as i seemed to be low on energy levels. scheduled carb refeed couldn't have been placed on a better time - TONIGHT! im going to try to squeeze in 1.5hrs of cardio every day for a week, starting from today. just to bump up the caloric output for fun's sake. knee's not giving any problem for now as i put little pressure on it today. we shall see how my bloody meniscus copes.

[saha-7]

today was legs day but i went extremely easy due to that damn torn lateral meniscus and strained hip. it was like doing sissy weights but i didn't have a choice, main aim now is to strengthen my legs before my arthroscopy in a couple of months' time. to compensate for the loss of intensity in terms of the amount of weight, i reduced resting time dramatically and concentrated much on proper form - 2 to 4 seconds on the negatives.


workout stats -

Cardio in the morning on empty stomach - 45 mins LISS on stationary bicycle.

PM Legs Workout

10mins warmup on stationary bicycle.

Leg Extensions (Each leg)
Leg Press (Each leg)
Hamstring Curls (Each leg)
Smith Machine Hack Squats
Dumbell Lunges
Calf Raises

Comments: The amount of weight was light so i didn't bother to note it down. It was quite demoralizing to see the amount of weights done decrease like hell but i guess ill be back stronger than ever after my arthroscopy. Shoulder day tomorrow will definitely cheer me up tonnes.

[saha-7]

workout stats

AM: LISS cardio on stationary cycle (45minutes on empty stomach)

PM: Gym

dumbell press - 19kg x 15, 19kg x 12, 21kg x 10, 21kg x 8

reversed close gripped nautillus press - 90lbs x 15, 90lbs x 12, 105lbs x 10, 105lbs x 8

smith upright rows - 25kg x 15, 30kg x 12, 35kg x 10, 40kg x 8

front raises - 8kg x 15, 9kg x 12, 10kg x 10, 11kg x 8

side raises - 8kg x 15, 9kg x 12, 10kg x 10, 11kg x 8

dumbell shrugs - 24kg x 15 reps x 5 sets

45 minutes LISS cardio on stationary bike post-workout

comments : have to concentrate on proper form the next time for nautillus press. otherwise, awesome blast to the shoulders. HIIT plus 2nd last cheat meal day tomorrow before my last 4 weeks of hell to get those elusive abs visible.

[saha-7]

day 20 - hiit and cheat day

day 21 - LISS cardio, 50 minutes on stationary bike, x 2 sessions

day 22 - chest day

workout stats

LISS cardio, 50min on stationary bike done on empty stomach in the morning

Gym Log

declined smith press - 40kg x 15, 50kg x 12, 55kg x 10, 60kg x 8, 65kg x 6

nautillus press - 110lbs x 15, 130lbs x 12, 140lbx x 10, 150lbs x 8, 160lbs x 6

inclined dumbell press - 19kg x 15, 19kg x 12, 21kg x 10, 21kg x 8, 24kg x 6

flat bench dumbell flyes - 8kg x 15, 9kg x 12, 10kg x 10, 11kg x 8, 15kg x 6

dumbell pullovers - 19kg x 15, 19kg x 15, 19kg x failure

dips - till faillure

pushups - till failure

[saha-7]

day 23

abs workout plus cardio

crunches with 8kg dumbell - 4 sets x 12

abs roller - 3 sets x 12

cardio - 45minutes LISS on stationary bicycle

day 24

back day

workout stats

pullups - 10 reps x 2 sets (warmup)

single-arm cable rows - 20lbs x 15, 30lbs x 12, 40lbs x 10, 50lbs x 8, 60lbs x 6

closed grip pulldowns - 80lbs x 15, 90lbs x 12, 90lbs x 10, 100lbs x 8, 110lbs x 6

smith barbell rows - 30kg x 15, 40kg x 12, 40kg x 10, 45kg x 8, 50kg x 6

back extension with 10kg plate - 4 sets x 15 reps

side extensio with 10kg plate - 3 sets x 15 reps

comments: energy was zapped as this workout was done on an empty stomach, but nonetheless, a good start to the day. cardio will be done later. 45 minutes LISS.