Beardymcbeard's log, aiming to be awesome.

[beardymcbeard]

Originally Posted by BaronTheDivined

whatsup with the clothes?? take it off

lolwut
jk


(No Pedo)



Seriously though good progress!

Hahaha thanks

[Darren in Gym]

definate improvements, arms are looking great and way wider in the back

[beardymcbeard]

Originally Posted by Darren in Gym

definate improvements, arms are looking great and way wider in the back

Thanks!



I weighed myself this morning. I've gone down to about 71kg (156lbs)

Hopefully it's not lost muscle. I don't think it would be though, at least not much.

That's the lowest I've been for a while though.

EDIT: **not that I care too much about the scale, just thought it's interesting**

[beardymcbeard]

Did free weights on biceps today. It was so thrilling

back, biceps, shoulders and traps

BBELL CURL
20kg 1x10; 1x7
15kg 1x10; 1x8

DBELL S-CURL
8kg 1x8 (forgot I was supposed to be doing hammer curl)

DBELL HAMMER CURL
8kg 2x8

MACHINE SHOULDER PRESS
12x1; 10x2; 1x8
stayed the same weight, reps went up

MACHINE ROW
1x12; 1x10; 2x8
weight went up

LAT PULLDOWN
45kg 1x6
39kg 3x8

DBELL SHRUG
17.5kg 3x12

REVERSE SHRUG
30kg 3x12



For some reason I never see people shrugging at my gym.

Then I did 15 minutes on the exercise bike (-120 calories)

Then walked around all day at the shops.


Here's a leg picture from the same angle as the one from last year



They don't look any bigger...

[beardymcbeard]

Legs again today, they were pretty sore from yesterday (I'm meant to wear orthotics but didn't) so I didn't go awesomely.

FREE WEIGHT SQUAT!!!! hah went a little below parallell (I think, it's kind of hard to tell)
20kg 1x15
30kg 2x12
40kg 2x10

SMITH ROM. DEADLIFTS
30kg 2x12; 2x10

SINGLE LEG PRESS
50kg 3x15

HAMSTRING CURLS
24kg 2x15; 1x12

superset with SINGLE LEG EXT.
11kg 3x15

Then I did some single leg bodyweight calf raises which was pretty exciting too. My calves have shrunk since I haven't been using them. I'm adding them in a little at a time, I'll back off if they hurt again.


My course material arrived today for the personal training course!!!
It came with a bf% caliper tester. Not sure how accurate it is though...

This book came with it too:


It's genius!

I also got emailed my first assignment, if I finish it within 7 days I get a gift voucher from the Australian Fitness Warehouse. But I'm going away in 2 days, so I've got to work hard.


brb starting/finishing assignment

[Wolf-Baron]

Are you currently training for size or strength?

[watermelon_2001]

Awesome to hear you're doing a personal trainer's course- exactly what I hope to get doing too! And just checked out your latest photo's- great progress! Arms look twice as big

[beardymcbeard]

Was going to go to the gym and do cardio, but I don't have time. I'm doing abs and some bodyweight exercises when I have study breaks though.

Originally Posted by HIPump

Are you currently training for size or strength?

Umm I'd say size, but strength goes along with it too.

I hate high rep exercises though, I'd rather go low and heavy any day.

Originally Posted by watermelon_2001

Awesome to hear you're doing a personal trainer's course- exactly what I hope to get doing too! And just checked out your latest photo's- great progress! Arms look twice as big

Haha thanks. I'm happy with my back width, didn't think it was that good. But my arms I'd like to get bigger I think. Same with legs!!

Don't try and do the first assignment in 1.5 days, it's so hard. Then again, I'm only grade 10 so I've not learnt as much as you would have. On the other hand, my dad's a doctor and mum used to be a physio so they're pretty handy.

I have to read like 60 pages of the textbook then do the actual assignment.

Hence not going to the gym today.

[beardymcbeard]

Haha haven't finished the assignment. Appariently at the motel we're staying at there's computer access so I'm going to take the assignment to do on the plane.

Woah I've never been this motivated to do an assignment in my life. Never studied this hard in my life either.


Anyway...

Tomorrow I'll be playing the last game of rugby in the morning, then driving to Brisbane to fly in the afternoon.

My plan for this week:

Stop calorie cycling/zigzagging and just try to eat as low calorie/high protein as possible (Bringing protein powder with me)

Get as much exercise as possible

Swim if there's a pool (don't think there is) or go to a gym if it's nearby/I'm allowed/have time

If not^^ do bodyweight exercises.


Finish my assignment.


That's about it really.

Hahah and have fun!


EDIT: I also want to drink the filtered water dispenser out of water.

[watermelon_2001]

Originally Posted by beardymcbeard

Haha haven't finished the assignment. Appariently at the motel we're staying at there's computer access so I'm going to take the assignment to do on the plane.

Woah I've never been this motivated to do an assignment in my life. Never studied this hard in my life either.


Anyway...

Tomorrow I'll be playing the last game of rugby in the morning, then driving to Brisbane to fly in the afternoon.

My plan for this week:

Stop calorie cycling/zigzagging and just try to eat as low calorie/high protein as possible (Bringing protein powder with me)

Get as much exercise as possible

Swim if there's a pool (don't think there is) or go to a gym if it's nearby/I'm allowed/have time

If not^^ do bodyweight exercises.


Finish my assignment.


That's about it really.

Hahah and have fun!


EDIT: I also want to drink the filtered water dispenser out of water.

Just be careful you don't start losing too much weight! Planning to follow a low-calorie diet while you're away is fine, but just so long as it's not so low that you start losing muscle

Lol, also looking forward to hearing if you emptied that water dispenser

[Darren in Gym]

lol crazy, yeah watch the low-cal when ur away, when out of routine i find it best just to eat as clean as possible but still just getting the calories in so u arnt losing progress.

Keep it up

(any update on the water filter?)

[evedder08]

This is very awesome! Sounds like you are getting great advice and doing so many good things.

Keep it up!

You can always try to spice up your protein bars.
I have a recipe, once I find it I will post it on here if it is much different from yours.
Haha.

Happy training!

[beardymcbeard]

Ugh I forgot to clarify.

By "low calorie" I meant clean, typical healthy eater rather than bodybuilder. Eg. not too high fat or sugar.



The trip was awesome!! I'm so tired though.

I did a lot of walking, we either walked or caught public transport the whole time.

There are so many good food places in Melbourne, where I live is such a hole. Anyway...

I'm back.

Originally Posted by evedder08

This is very awesome! Sounds like you are getting great advice and doing so many good things.

Keep it up!

You can always try to spice up your protein bars.
I have a recipe, once I find it I will post it on here if it is much different from yours.
Haha.

Happy training!

Hey thanks!

Yeah man, post up any protein bar recipes you've got. I'm thinking of making some now actually.

I bought some while I was away ($4 each) which were alright, but I still don't know exactly what was in them. They tasted good though.


Awesome transformation too.

[beardymcbeard]

Oh and I failed at the water dispenser, I wasn't at the motel for long enough to do it.

And our team lost the rugby game too. I got best team player though which was alright (good sportsmanship and stuff)

[beardymcbeard]

chest, biceps and triceps today

DBELL BENCH PRESS
12.5kg 1x10
15kg 2x8

BBELL BICEP CURL
20kg 1x10; 1x7
15kg 1x8

SMITH CGBP
15kg 1x10; 2x8

INCLINE SMITH
12.5kg 1x10
15kg 1x8; 1x10

superset with TRICEP PRESSDOWN
23kg 1x10
27kg 2x10

HAMMER CURL
8kg 2x10; 1x6

then I did 20 minutes on the cross trainer (-160 calories)

Eating around 1200-1300 calories today.





Video of the day.. going to go see these guys tomorrow night. I'm so excited!




IRRELEVANT/SLIGHTLY INTERESTING INFORMATION:

I saw them at the Melbourne International Festival of Brass last week (twice)

We did a workshop with the guy on the far left in the second video, and talked to the guy who carries out the chair in the first video (he's really hott). Hahah all these 13-16 year old girls crowding him... poor guy.








or lucky guy..?

[beardymcbeard]

Gonna do a bit of ab work soon. I also need to work on my assignments.../schoolwork. Sigh.


Turns out two guys from my school gym are doing the same PT course. It's going to be so awkward.


Turns out yesterday I ate around 1400 calories, today it's 1200-1300. I always forget stuff (forgot what day it is)

I also got one of those grip strengthener things


So I'm using them when I think of it.

[beardymcbeard]

I didn't end up getting a chance to do abs yesterday.
Every week we have 'Wednesday Sport' which every school in my town has. The schools get together for interschool competitions etc. One of the 'social sports' (non competative) options is going to the gym (happens to be my gym) and doing a cardio class.

It's cool because it's during school.


today:

Walked to the gym from school (30 minutes)
Did a spinning class at the gym (45 minutes)
Walked back to school (20 minutes)
Mum drove me to the gym
Legs

SQUAT
40kg 2x8; 2x6; 1x8 (88lbs)

SMITH ROM. DEADS
50kg 4x8 (110lbs)

LEG PRESS
170kg 1x8 (375lbs)
160kg 3x8 (353lbs)

SEATED HAMSTRING CURL superset with walking lunges
25kg 4x10

SINGLE LEG EXTENSIONS
15.6kg 4x10

INNER THIGH/HIP ADDUCTORS MACHINE
3x something

With the squats I was going as low as I could, different stances.



My legs were really tired from just doing cardio. Plus I'm really tired from lack of sleep.

ate 1500-1600 calories today.


EDIT: I'm also still wary of my ankle. I really don't want it to slip half way up a squat.

[beardymcbeard]

Back, biceps and shoulders today

BICEP CURL
15kg 4x12 (33lbs)
that's including the bar btw

HAMMER CURL
7kg 3x10 (15lbs)

MACHINE ROW
45kg 10/12/10/8 (99lbs)

CLOSE GRIP LAT PULLDOWN
39kg 1x10 (86lbs)
45kg 1x8 (99lbs)
39kg 1x8

DBELL SHRUG
15kg 4x15 (33lbs)
someone was using the 17.5kg dumbells

MACHINE SHOULDER PRESS
18kg 1x12 (40lbs)
20kg 3x10 (44lbs)

[beardymcbeard]

It's pretty quiet in here...

[Wolf-Baron]

you curled as mucdh as I did toaday



gd job!

[beardymcbeard]

Originally Posted by HIPump

you curled as mucdh as I did toaday



gd job!

really?!

haha thanks.

[beardymcbeard]

rest day yesterday.
Went to the first session of the personal training course. Just theory, working on muscles and the skeleton.

Then today we did practical work. Got there at nine

went for a one hour brisk walk
got back, did 1/2 hour weights machines circuit training (1 minute each machine)
1/2 hour dumbell/bodyweight class
1/2 hour intense interval training on cardio machines
LUNCH
more theory work

then we went with a partner and did the same weights circuit (except 3 sets, 10/10/6 reps) one person pretending to be a trainer, the other the client (half an hour each)

and THEN did a 40 minute core/interval/cardio class

then my phone was out of credit so I walked for 20-30 minutes to a pay phone to call to get picked up.





I'm so tired.

[beardymcbeard]

Home from school sick today! I love being home sick.

Workin' on assignment and watching daytime TV.

I am actually sick though, went to bed at 6pm last night, woke up around 6am today, got up around 9 (12 hours sleep) and I'm still tired.

Rest day yesterday too.


Lots of rest days lately... Gotta pick up my game.

[beardymcbeard]

nearly didn't go to the gym today, kinda felt sick (I think I was just imagining it cause I was feeling lazy). Then I told myself to get over it and I went. Forgot my book though.

chest, biceps and triceps.


Couldn't be bothered to post weight. Added some more free weight exercises in which was good. Did some oblique work at the end too.


I've pretty much decided that as of pretty soon I'm going to start eating meat again. It's a pretty impromptu decision, but seeing as how I'm not a vego for ethical reasons I don't really care. Decided like an hour ago. My friend's gonna kill me (one of those annoyingly "don't hurt animals, they're nice" kind of people)


Oh well.


EDIT: feels sooo good to be eating meat again. It sounds lame, but it's like a part of me that was missing has now returned.

[beardymcbeard]

I've been lazy lately so haven't posted.

Anyway.

Wednesday (same as last week)

Walked to the gym from school (20 min)
did a spinning class (45 min)
Stayed at the gym for legs

SQUAT
40kg 3x8
45kg 2x8

ROM Dead (freeweight, weights don't include bar)
10kg- 10
20kg 1x8
30kg 2x8

HAMSTRING CURL (superset with walking lunges)
30kg 1x8
28kg 1x10; 2x8

LEG PRESS
160kg 2x10
170kg 2x10

Single Leg EXT
15.6kg 1x10
18kg 3x10

Then I did the adductor and abductor machines


Leg press felt awesome. Planning on doing 8 reps but then I pushed it further.
I think I'll either go lighter on the rom. deads or go back to smith because I probably strained my back a little (it's sore today)



THURSDAY- back, biceps&shoulders

I remembered my log, forgot my pen.

Bbell curl

Machine row

Freeweight seated row (just one set to see how it felt. Felt alright)

lat pulldown (close grip)

machine shoulder press

lateral dumbell raise (lightweight)

dumbell bent over raise (really light weight)


The raises felt alright, I wouldn't go heavier though.


FRIDAY- off


and today, not sure yet. Back's a bit sore so I won't do any weights

I was reading about this thing some trainer recommends to clients

10 minutes heart rate elevating exercise before breakfast
10 minutes ^ before lunch
10 minutes 2 hours before bed


I'm going to start adding that in I think.

I've been doing the calorie zigzagging for a month or two now and I've decided to stop. Also, stopping counting calories and going back to my old way of eating (from about a year or 2 ago) when I was leaner. Just eat healthy, get enough protein but don't eat too much food.

I'm so sick of restricting stuff.

[beardymcbeard]

Oh and I handed in the first bit of the assignment. I'm going to treat myself to a new pair of exercise shorts.

Even I probably got things wrong and it'll get sent back...

[ninnibest]

Originally Posted by beardymcbeard

Oh and I handed in the first bit of the assignment. I'm going to treat myself to a new pair of exercise shorts.

Even I probably got things wrong and it'll get sent back...

Pretty good improvements, especially comparing pics of last year! Keep up the hard work! NO PAIN-NO GAIN!

[beardymcbeard]

Originally Posted by ninnibest

Pretty good improvements, especially comparing pics of last year! Keep up the hard work! NO PAIN-NO GAIN!

thanks

[beardymcbeard]

I weighed myself this morning, I weigh around 69.8kg

Dunno what that means but oh well.

Yesterday I did about 1 hour all up of various strength/cardio/bodyweight exercises


I'm about to go out to do a 'Body Pump' class

"BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!"

Reading about it kind of makes me not want to do it but I want to try out/get used to all the different classes my gym does.

[watermelon_2001]

Hey beardy! (Feels weird calling a girl that...) Checking in again

How's the shoulder doing? Back to free-weights soon enough?

Also, I'm liking your decision about your diet. IMO it is a healthier approach and a better mindset, so congrats on making that good decision