8 and a half week transformation log

[cabUK]

Ok my brothers wedding is on August 1st this year and I am using that date as a deadline for a kind of cut.

Started a new journal just for this 8 weeks to keep it seprated form my normal so that it will be easier to follow.

I dont have my exact measurments to hand as I am at work but my main goal is to reduce my waist size and bodyfat while keeping as much muscle as I can.

Main goal: 34" waist with my current shoulder size

Most recent pic is this one and as you can see my waist line needs a big reduction.



Training:

So my weights workouts will stay pretty much the same. Trying to lift heavy as I can.

Cardio:

This is where the big change will be and I will be following 3 workouts and I will try when possible to do them first thing in the morning.

Steady

20 minute on tradmill
20 minute on cross trainer

High Intensity

25 minute on tread mill with 1 minute sprint and 1 minute 20 seconds jog

Back room

Called it this as it will be in the back room of the gym lol

This is also more for cardio fitness and I enjoy this type of cardio.

Each exercise for 3 minutes and done as a circuit and circuit repeated 3 times. 3 to 5 minute rest between ciruits.

Bag work
Skipping
Burpees (these are gonna be hard)
Knee ups
Shadow box
Bodyweight squats

===============

Diet

Main diet will be:

Meal 1:

Porridge with protein powder

Meal 2:

Jacket potato with a tin of tuna

Meal 3:

Chicken breast in a wholemeal pitta bread

Meal 4:

Protein shake

Meal 5 (normally pre workout on weight days:

chicken/steak/tuna with broccli/spinach and mushrooms and rice

Meal 6:

Cottage cheese or protein shake

I will work out the macros of the above when later.


I havent seen some of my relatives for 10 years when I was 10 stone so should be intresting to see their reactions lol

Ok Ill post more info later got to get back to pretending to do work

[cabUK]

Date: 29th May 2008

Bodyparts: Shoulders, Biceps and Triceps

Smith seated military press:

Set 1: 20kg x 10 reps
Set 2: 30kg x 10 reps
Set 3: 30kg x 10 reps
Set 4: 30kg x 8 reps

Seated dumbell press:

Set 1: 20kg x 8 reps
Set 2: 20kg x 8 reps
Set 3: 20kg x 8 reps

Upright rows:

Set 1: 15kg x 12 reps
Set 2: 25kg x 10 reps
Set 3: 25kg x 10 reps

Pec dev 1 arm reverse flyes:

Set 1: 20kg x 12 reps
Set 2: 25kg x 12 reps
Set 3: 30kg x 12 reps

Rope pushdowns:

Set 1: 25kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 35kg x 12 reps
Set 4: 40kg x 10 reps

M/C dips:

Set 1: 80kg x 12 reps
Set 2: 120kg x 10 reps
Set 3: 120kg x 10 reps

1 arm reverse pushdowns:

Set 1: 10kg x 12 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 10 reps

Cable curls:

Set 1: 25kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 40kg x 11 reps

M/C preacher curls:

Set 1: 25kg x 10 reps
Set 2: 25kg x 10 reps
Set 3: 25kg x 8 reps

My shoulder is still not right so I took it easy on the shoulder workout as I was still getting some pain but hopefully for the next workout it will be fine.

[cabUK]

Date: 5th May 2008

Did my first cardio session for a while tonight and it was harder than I remember lol

treadmill: 15 minutes at 5.5 mph
cross trainer: 15 minutes

this was just a feeler workout and will add on 5 minutes on sats workout then up the speed etc bit by bit.

Diet:

Meal 1:
porride with protein powder

Meal 2:
Jacket potato with tuna and one apple

Meal 3:
chicken sandwich on wholemeal pitta bread

Meal 4:
tin of tuna

Meal 5 (post workout):
serving of pro recover

Meal 6:
protein shake with handful of almonds

[cabUK]

Date: 6th June 2008

Bodyparts: Legs

Ok I am not happy about today. My plan was to do back squats, front squats then machine squats.

However I stuck 80 pounds on for a warm up set and my shoulder was in agony just off to reps so I didnt want to push it. I could do some machine squats as it is padded but only upto 80 pounds a side before any shoulder pain set in.

So here is what I moved onto:

Machine squat:

Set 1: 12 reps x 40kg
Set 2: 12 reps x 40kg
Set 3: 12 reps x 80kg
Set 4: 12 reps x 80kg
Set 5: 12 reps x 80kg

45 degree leg press (lost a bit of strength on this but a week or 2 and ill be back to where i was):

Set 1: 10 reps x 150kg
Set 2: 12 reps x 150kg
Set 3: 12 reps x 200kg
Set 4: 12 reps x 200kg
Set 5: 10 reps x 250kg

Leg Extensions (slow reps and held at the top for a count of 3):

Set 1: 10 reps x 15kg
Set 2: 10 reps x 15kg
Set 3: 10 reps x 15kg
Set 4: 10 reps x 15kg

Lying leg curls:

Set 1: 15 reps x 5kg
Set 2: 15 reps x 10kg
Set 3: 12 reps x 10kg
Set 4: 12 reps x 15kg
Set 5: 10 reps x 20kg

NOTE: next week I will also be adding in SLD

Standing calf raises:

each rep was slow and held at the top for a count of 2

Set 1: 20 reps x 30kg
Set 2: 20 reps x 30kg
Set 3: 20 reps x 30kg
Set 4: 20 reps x 30kg
Set 5: 10 reps x 30kg - 10 reps but different in that I did 10 reps with my toes outwards then 10 inwards so actually 20 reps.


Ok I was annoyed tonight but I am gonna get my shoulder rested for 2 days and put some ice and heat on it so that next week I can hammer the squats.

[cabUK]

Date: 7th June 2008

cross trainer: 30 minutes


today Sunday also went for a hour walk with a mate and his dog in the country which got me nice and out of breath lol

also a few hours of running around and lifting his 20 month old little boy, man Iwish I had a kids energy lol

[cabUK]

Date: Monday 9th July 2008
Time Start: 7pm
Time Finished: 7.45pm
Flat dumbell bench press:

Set 1: 20kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 35kg x 10 reps
Set 4: 37.5kg x 8 reps

Flat barbell bench press:

Set 1: 40kg x 12 reps
Set 2: 60kg x 7 reps
Set 3: 70kg x 4 reps

Hammer decline (done slowly with a 2-3 second count at top):

Set 1: 40kg x 15 reps
Set 2: 40kg x 15 reps
Set 3: 40kg x 15 reps
Set 4: 40kg x 15 reps

Cable cross overs:

Set 1: 20kg x 10 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 12 reps

Very wide grip front pulldowns:

Set 1: 30kg x 12 reps
Set 2: 35kg x 12 reps
Set 3: 40kg x 12 reps
Set 4: 40kg x 12 reps

Hammer low rows (weight each side):

Set 1: 20kg x 10 reps
Set 2: 25kg x 10 reps
Set 3: 27.5kg x 12 reps

T-Bar rows:

Set 1: 40kg x 10 reps
Set 2: 50kg x 10 reps
Set 3: 60kg x 10 reps

Seated shoulder width grip rows:

Set 1: 30kg x 10 reps
Set 2: 35kg x 10 reps
Set 3: 45kg x 12 reps

Hyperextensions:

Set 1: 0kg x 12 reps
Set 2: 0kg x 10 reps
Set 3: 0kg x 10 reps

Good workout and was happy that my shoulder gave me no pain so it looks like its fully fit now.

[cabUK]

Date: 11th June 2008

Cardio workout

Treadmill: 20 minutes x 5.5 mph
Cross trainer: 20 minutes x 70 rpm(ish)

[cabUK]

Date: 13th June 2008
Time: 7.10pm

Bodyparts: Legs

Back barbell squats:

Set 1: 30kg x 12 reps
Set 2: 40kg x 12 reps
Set 3: 50kg x 12 reps
Set 4: 60kg x 12 reps

Front barbell squat:

Set 1: 30kg x 8 reps
Set 2: 30kg x 8 reps
Set 3: 30kg x 8 reps

Machine squats:

Set 1: 50kg x 10 reps
Set 2: 50kg x 10 reps
Set 3: 60kg x 10 reps

Lying leg curls:

Set 1: 5kg x 12 reps
Set 2: 10kg x 12 reps
Set 3: 15kg x 12 reps
Set 4: 15kg x 10 reps

Standing calf raises (2 sec hold at top on each rep):

Set 1: 25kg x 20 reps
Set 2: 25kg x 17 reps ????
Set 3: 25kg x 20 reps
Set 4: 25kg x 20 reps

Couple of leg pics:

Thigh:



Calf:

[cabUK]

ok didnt get round to posting my workout on sat so putting tonights and sats into this one post.

=============================

Date: Saturday 14th June 2008
Time: 10:00am

Bodyparts: Shoulders, Biceps and Triceps

Seated smith m/c press:

Set 1: 20kg (44 lbs) x 10 reps
Set 2: 20kg (44 lbs) x 10 reps
Set 3: 30kg (66 lbs) x 10 reps
Set 4: 30kg (66 lbs) x 8 reps

Upright rows:

Set 1: 15kg (33 lbs) x 15 reps
set 2: 25kg (55 lbs) x 12 reps
Set 3: 25kg (55 lbs) x 12 reps

Seated dumbell shoulder press:

Set 1: 22.5kg (49.5 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 27.5kg (60.5 lbs) x 8 reps

1 arm reverse pec dec accross chest:

Set 1: 15kg (33 lbs) x 12 reps
Set 2: 20kg (44 lbs) x 12 reps
Set 3: 20kg (44 lbs) x 12 reps
Set 4: 20kg (44 lbs) x 12 reps

Dumbell shrugs:

Set 1: 25kg (55 lbs) x 12 reps
Set 2: 30kg (66 lbs) x 10 reps
Set 3: 35kg (77 lbs) x 10 reps

Angled bar pushdowns:

Set 1: 30kg (66 lbs) x 20 reps
Set 2: 40kg (88 lbs) x 20 reps
Set 3: 50kg (110 lbs) x 20 reps
Set 4: 60kg (132 lbs) x 15 reps

Machine dips (weight each side):

Set 1: 40kg (88 lbs) x 12 reps
Set 2: 60kg (132 lbs) x 12 reps
Set 3: 80kg (176 lbs) x 10 reps

1 arm reverse pushdowns:

Set 1: 10kg (22 lbs) x 12 reps
Set 2: 15kg (33 lbs) x 10 reps
Set 3: 15kg (33 lbs) x 10 reps

2 hand cable curls:

Set 1: 25kg (55 lbs) x 15 reps
Set 2: 35kg (77 lbs) x 12 reps
Set 3: 40kg (88 lbs) x 8 reps

E-Z barbell curls:

Set 1: 15kg (33 lbs) x 10 reps
Set 2: 25kg (55 lbs) x 8 reps
Set 3: 25kg (55 lbs) x 8 reps

=====================================

Date: Saturday 16th June 2008
Time: 7.00pm

Bodyparts: Chest and back

Flat dumbell bench press:

Set 1: 22.5kg (49.5 lbs) x 15 reps
Set 2: 30kg (66 lbs) x 10 reps
Set 3: 35kg (77 lbs) x 12 reps
Set 4: 40kg (88 lbs) x 9 reps

Flat barbell bench press:

Set 1: 40kg (88 lbs) x 12 reps
set 2: 60kg (132 lbs) x 10 reps
Set 3: 70kg (154 lbs) x 3 reps

Hammer decline:

Set 1: 40kg (88 lbs) x 15 reps
Set 2: 40kg (88 lbs) x 15 reps
Set 3: 70kg (154 lbs) x 10 reps
Set 3: 70kg (154 lbs) x 10 reps

Cable cross overs:

Set 1: 20kg (44 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 10 reps
Set 3: 15kg (33 lbs) x 15 reps

Widegrip pulldowns to the front:

Set 1: 30kg (66 lbs) x 15 reps
Set 2: 35kg (77 lbs) x 12 reps
Set 3: 40kg (88 lbs) x 12 reps
Set 4: 45kg (99 lbs) x 8 reps

T-Bar rows:

Set 1: 40kg (88 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 70kg (154 lbs) x 9 reps


Hammer low rows (weight each side):

Set 1: 20kg (44 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 10 reps
Set 3: 27.5kg (60.5 lbs) x 10 reps

Deadlifts (I am working on my form and will stay on this for a few more weeks then move up in weight):

Set 1: 30kg (66 lbs) x 10 reps
Set 2: 30kg (66 lbs) x 10 reps
Set 3: 30kg (66 lbs) x 10 reps
Set 4: 30kg (66 lbs) x 10 reps

Hyperextenions:

Dam it I forgot to do these. Talking to a powerlifter who I asked to look at my form and forgot about these. Worst thing is I have a workout journal lol