Getting leaner and gaining muscle

[Graham-UK]

After being shamed into how badly I ate and trained by a girlfriend I decided to get serious again

I started dieting in December 08 and have dropped around 16lb and am down to 207lb at 18% bf. My immediate target is 15% and then decide if I want to do a show later this year.

Current diet is:

Protein 280g
Fat 45g
Carbs 200g

Total calories 2,325

Wednesday ? Legs day

Standing calf raises X 4
Toe press on leg press X 4 (Straight and heavy)
Toe press on leg press 3 positions high reps X 4 strip down last set to failure

Back squats with 1.5inch block under heels X 4
Leg press X 4
Leg extensions X 5 with strip down last set

Seated leg curls X 5
Laying leg curls X 4

30mins on cross trainer burn 500 calories on top of leg workout

Went home and died

[IronCamp]

That's an awful girlfriend for shaming you!

At least something positive came out of it...welcome to the OV35!

[Graham-UK]

[QUOTE=IronCamp;281069461]That's an awful girlfriend for shaming you!

Rolls up tongue and picks up jaw........ Hey IC GAWJUS avi

Yeah she is a terrible girlfriend I should look for a better one....... how you doin

[Graham-UK]

Big bad back and biceps

Back
Reverse grip pull down machine 5 sets to max 100kg for 5

Seated row close grip 4 sets to max 140kg *PB* for 5 then strip to 105kg for 6

Wide grip pull down 5 sets to 105kg then double strip from 105kg to 94kg to 80kg

Rope push downs??? Instead of cross bench pullovers ? anyone got a better exercise bc I keep sliding across the floor

Bicep
Preacher curls 4 sets to 60kg ? 5kg off best

Wide grip curls 5 sets to 60kg

Concentration curls on long continuous set alternating arms from 20kg db down to 10kg in drops of 2kg and only when reps drop below 4 on a set

I couldn?t even scratch my nose after the last set 

Forgot to add I did some shrugs on Hammer Strength Bench Press machine on a bar I normaly ge to 140kg on the machine I got to 200kg for 7 reps feel it in the traps and shoulders today though.

35mins on Cross Trainer burnt 506 calories

I am starting to loose my patience with the newbie?s in the gym I resent that they take up valuable Oxygen talking on the phone or making stupid comments.

Two men??? In there doing cleans and being jerks using 25lb barbell?.. I know we all had to start somewhere but if it was any lighter they would float up to the ceiling

[IronCamp]

Originally Posted by Graham-UK

Two men??? In there doing cleans and being jerks using 25lb barbell?.. I know we all had to start somewhere but if it was any lighter they would float up to the ceiling

lol...someone has to use the 25 lbs!

Great job on the workout!

[mountainrock]

ANYONE who comes on "asking" for abuse I had to look up! your photos look great especially back (course I am a chest and back girl myself).

Good luck with contest, it's a hard decision, I just pulled the trigger myself and sent in the form.

Best of luck!!!!!!!!!!!=)

[Capt_Lou]

Originally Posted by Graham-UK

After being shamed into how badly I ate and trained by a girlfriend I decided to get serious again

I started dieting in December 08 and have dropped around 16lb and am down to 207lb at 18% bf. My immediate target is 15% and then decide if I want to do a show later this year.

Current diet is:

Protein 280g
Fat 45g
Carbs 200g

Total calories 2,325

Wednesday ? Legs day

Standing calf raises X 4
Toe press on leg press X 4 (Straight and heavy)
Toe press on leg press 3 positions high reps X 4 strip down last set to failure

Back squats with 1.5inch block under heels X 4
Leg press X 4
Leg extensions X 5 with strip down last set

Seated leg curls X 5
Laying leg curls X 4

30mins on cross trainer burn 500 calories on top of leg workout

Went home and died

Join the club with the bad girl friend thing, dump her and move forward lol.

Welcome to the OV35

[erinlee01]

Sounds like a good girlfriend to me.

I can't believe you could do 30 minutes of cardio AFTER doing legs. Impressive. And I am with you on the newbies at the gym with the phones. I watched one who was talking on the phone the whole time he was spotting his buddy on bench press. Makes me glad I don't need a spot.

[Graham-UK]

Originally Posted by mountainrock

ANYONE who comes on "asking" for abuse I had to look up! your photos look great especially back (course I am a chest and back girl myself).

Good luck with contest, it's a hard decision, I just pulled the trigger myself and sent in the form.

Best of luck!!!!!!!!!!!=)

Hey MR thanks for the comments you look pretty good yourself great progress is this going to be your first show

Originally Posted by Capt_Lou

Join the club with the bad girl friend thing, dump her and move forward lol.

Welcome to the OV35

Hey Capt thanks for dropping in.

Nah she is way too good to dump. She was right as well I was getting big the wrong way.

Originally Posted by erinlee01

Sounds like a good girlfriend to me.

I can't believe you could do 30 minutes of cardio AFTER doing legs. Impressive. And I am with you on the newbies at the gym with the phones. I watched one who was talking on the phone the whole time he was spotting his buddy on bench press. Makes me glad I don't need a spot.

My legs never seem to get tired they feel like jelly but just keep going wish I could say the same for my heart cos I am sure it stopped twice on the cross trainer lol.

[mountainrock]

Good girlfriend for getting you going,.......lets see if she can keep up????

[Graham-UK]

Originally Posted by mountainrock

Good girlfriend for getting you going,.......lets see if she can keep up????

LMAO she may regret what she started

[mountainrock]

Originally Posted by Graham-UK

LMAO she may regret what she started

who would regret a boyfriend with a nice ass body! she may not like the attention of other women drooling over you though.

[Graham-UK]

Originally Posted by mountainrock

who would regret a boyfriend with a nice ass body! she may not like the attention of other women drooling over you though.

It would make a nice change from men and women drooling over her mind you I am sure its something your boyfriend has to put up with

[Graham-UK]

Friday Lunchtime - Chest shoulders and Triceps

Had to train in a gym near work not as well equiped as my normal one.

Chest

Chest press machine 4 sets to full stack
Incline db press 5 sets to 40kg db's 5 reps drop to 30's on strip
Fly deck 5 sets to full stack and double strip on last set to failure

Shoulders

Front press on smith machine 5 sets to 60kg plus machine
Side lat raises 4 sets to 24kg db's drop on last set from 24kg to 22kg to 18kg
Sear delts on machine 4 sets and double strip on final set to finish off shoulders

Triceps
Dips - once the newbie using the assist pad to rest his news paper on had f*cked off - 4 sets start body weight to + 50kg *PB* on final set with drop to 20kg
Push downs on pull down machine 5 sets to 63kg starting to slide on the floor need to find a way of staying anchored on last set
Over the head high pully with rope extention (or whatever the right name for these is) 5 sets to 40kg

[Graham-UK]

Made the mistake of buying some protein in a rush the otherday when I went to make my training shake I saw what was in it.

per serving 3 soops 155g is 46g protein but 100g carbs.... I am only eating 250g per day. it's really sickly sweet too won't get that one again.

legs Sunday evening

Calf
Standing calf
5 sets to stack + 47.5kg
Toe press on light leg press 3 positions per set 4 sets to stakc + 22.5kg
Toe press on heavy leg press 5 sets straight to 190kg


Decided to do 12 sets of squats for fun

60kg X 15
80kg X 12
100kg X 10
120kg X 8
140kg X 6
145kg X 4
145kg X 3
140kg X 4
120kg X 7
100kg X 9
80kg X 14
60kg X 18

Leg Extentions
56kg X 12
119kg X 8
143kg X 7
143kg X 6
119kg X 7
84kg X 12

Hamstrings
Seated leg curls 5 sets to stack and then drop to middle of stack to failure
Laying leg curls 5 sets to 50kg

Had my HR monitor on just to see what sort of workout

1:28
Burn 990 cal
ave hr 124 max 159

Hope everyone had a good weekend

[erinlee01]

Nothing worse than spending all that money on protein to decide you don't like it. I just move on and buy a new one, but my husband can't stand that and uses the rest of the crap stuff. lol.

So, were the 12 sets of squats fun?

[Capt_Lou]

Originally Posted by Graham-UK

Triceps
Dips - once the newbie using the assist pad to rest his news paper on had f*cked off - 4 sets start body weight to + 50kg *PB* on final set with drop to 20kg
Push downs on pull down machine 5 sets to 63kg starting to slide on the floor need to find a way of staying anchored on last set
Over the head high pully with rope extention (or whatever the right name for these is) 5 sets to 40kg

Always a great thing to stand behind someone and give them a WTF look while they they think that the gym is a library.

Originally Posted by Graham-UK

Made the mistake of buying some protein in a rush the otherday when I went to make my training shake I saw what was in it.

per serving 3 soops 155g is 46g protein but 100g carbs.... I am only eating 250g per day. it's really sickly sweet too won't get that one again.

legs Sunday evening

Calf
Standing calf
5 sets to stack + 47.5kg
Toe press on light leg press 3 positions per set 4 sets to stakc + 22.5kg
Toe press on heavy leg press 5 sets straight to 190kg


Decided to do 12 sets of squats for fun

60kg X 15
80kg X 12
100kg X 10
120kg X 8
140kg X 6
145kg X 4
145kg X 3
140kg X 4
120kg X 7
100kg X 9
80kg X 14
60kg X 18

Leg Extentions
56kg X 12
119kg X 8
143kg X 7
143kg X 6
119kg X 7
84kg X 12

Hamstrings
Seated leg curls 5 sets to stack and then drop to middle of stack to failure
Laying leg curls 5 sets to 50kg

Had my HR monitor on just to see what sort of workout

1:28
Burn 990 cal
ave hr 124 max 159

Hope everyone had a good weekend

That is why I only buy ON protein, I know what I am gonna get and the carbs are minimal. Love how you put squats just for fun. Yea never really felt that way before

[Graham-UK]

Originally Posted by erinlee01

Nothing worse than spending all that money on protein to decide you don't like it. I just move on and buy a new one, but my husband can't stand that and uses the rest of the crap stuff. lol.

So, were the 12 sets of squats fun?

I think I will throw the powder away I am sure I would get more benefit from eating candy bars anyway

If there is one body part I love to train it is legs and 12 sets of squats was a lot of fun or maybe I am just a masochist when it comes to legs lol

Originally Posted by Capt_Lou

Always a great thing to stand behind someone and give them a WTF look while they they think that the gym is a library.



That is why I only buy ON protein, I know what I am gonna get and the carbs are minimal. Love how you put squats just for fun. Yea never really felt that way before

Yeah I should have stuck to what I know.

Man legs are ALWAYS fun a little bit sore today but off to the gym soon to do back and will add 35 mins on cross trainer to loosen them up a bit or kill them which ever happens first

[Capt_Lou]

Originally Posted by Graham-UK

I think I will throw the powder away I am sure I would get more benefit from eating candy bars anyway

If there is one body part I love to train it is legs and 12 sets of squats was a lot of fun or maybe I am just a masochist when it comes to legs lol



Yeah I should have stuck to what I know.

Man legs are ALWAYS fun a little bit sore today but off to the gym soon to do back and will add 35 mins on cross trainer to loosen them up a bit or kill them which ever happens first

I think we have all done that from time to time. Bought some wal-mart crap a few years back and I got so frickin bloated. I do cardio right after legs it really seems to help me with the DOMS.

[Hibiscus09]

Nice job on the workouts! You look great!

[Graham-UK]

Originally Posted by Capt_Lou

I think we have all done that from time to time. Bought some wal-mart crap a few years back and I got so frickin bloated. I do cardio right after legs it really seems to help me with the DOMS.

This stuff is Sci MX and is probably great stuff to take if you want to get fat LOL gonna give it to one of my brothers he is doing a London to Paris or somewhere in France so he will need it.

Cardio after legs is the last thing you think you can do but after 10mins or so it is OK.

Originally Posted by Hibiscus09

Nice job on the workouts! You look great!

Thanks you look pretty good yourself

[Capt_Lou]

Originally Posted by Graham-UK

This stuff is Sci MX and is probably great stuff to take if you want to get fat LOL gonna give it to one of my brothers he is doing a London to Paris or somewhere in France so he will need it.

Cardio after legs is the last thing you think you can do but after 10mins or so it is OK.



Thanks you look pretty good yourself

When I say Cardio, I mean Elliptical, of course I have to hold on tight, had my leg buckle a few times on me lol

[Graham-UK]

Back and Bicep

The gym was nice and empty because it has been snowing here and most of the newbies seemed to stay home YAY. I was cold when I got there so did a couple of throw away sets to war up on and then................

Back
Front pull downs
1 X 40kg
1 x 60kg
1 x 80kg
1 x 100kg
1 x 120kg
1 X 140kg
1 X 120kg

Close grip row
1 X 63kg
1 X 84kg
1 X 112kg
1 X 126kg
1 X 140kg strip to 1120kg

Wide grip pull down
1 x 56kg
1 x 70kg
1 x 84kg
1 x 98kg
1 x 105kg

Rope straight arm pull downs 4 sets

Bicep
Preacher bench
1 X 20kg
1 X 40kg
1 X 60kg
1 X 60kg
1 X 40kg

Barbell curls wide grip
1 X 35 kg
1 X 55kg
1 X 65kg
1 X 70kg haven't curled this much since I was in my 20's

Low pully concentrations continuous no idea how many sets but dropped in steps of 5kg from 40kg to 20kg and only dropped when reps fell to 3 per arm

Abs to finish

35mins on Cross trainer for 470 calories

A Lot more sets than normal but I enjoyed it.

[Graham-UK]

Originally Posted by Capt_Lou

When I say Cardio, I mean Elliptical, of course I have to hold on tight, had my leg buckle a few times on me lol

LOL I know the feeling when I was young and stupid/going for it I tripped up on the way to the water fountain and had to crawl to a bench so I could get back up

[IronCamp]

12 sets of squats...very impressive and 990 claories burned!

[Graham-UK]

Originally Posted by IronCamp

12 sets of squats...very impressive and 990 claories burned!

I am burning too many calories and wasting away need to drink more milk

[Graham-UK]

The snow has nearly all melted where I am which is not a good thing. All the idiots will be able to find their way back to the gym. I nearly dropped a 42kg dumbbell on a guy that got too close..... couldn't believe he managed to move out of the way in time


Chest Shoulders and Triceps

Chest
DB Press
1 X 28kg db?s
1 X 36kg
1 X 42kg
1 X 48kg
1 X 42kg

Fly deck
5 sets up to 2 plates from full stack really felt them this time on the squeeze at the top of the rep

Cable crossovers ? not done these for years and they felt good after fly deck
1 X 25kg
1 X 35kg
1 X 45kg
1 X 55kg
2 X 55kg

Shoulders
Front press in smith machine
1 X 50kg
1 X 60kg
1 X 70kg
1 X 80kg
1 X 70kg

Side lat raises
1 X 14kg db?s
1 X 18kg
1 X 22kg
3 X 24kg

Bent over seated lat raises ? another one I haven?t done for a while felt good
1 X 12kg
1 X 14kg
1 X 16kg
2 X 18kg

Triceps
Dips
1 X Body weight
1 X 20kg
1 X 40kg
1 X 50kg with strip to 20kg

Push downs on pull down machine
1 X 42kg
1 X 49kg
1 X 56kg
1 X 63kg ? awkward bc keep slipping across floor

Single arm tricep extentions
1 X 20kg
1 X 25kg
1 X 30kg
1 X 35kg
1 X 40kg

Rope extentions from high pully over the head
1 X 40kg
1 X 50kg
1 X 60kg
1 X 60kg
1 X 45kg

Then Abs to finish

Took about 90mins slower than normal but more sets than normal too.

My shoulders are killing me today I kept waking up in the night from the pain and had trouble lifting my arms up. Was getting worried that if I couldn?t get them moving I would starve to death.

Legs and cardio tonight gonna go for 12 sets of squats again

[erinlee01]

That's a lot of excercises - no wonder it took you longer than normal. We have more than enough snow here. I am willing to share.

[IronCamp]

That is a lot of volume...impressive!

[Graham-UK]

Originally Posted by erinlee01

That's a lot of excercises - no wonder it took you longer than normal. We have more than enough snow here. I am willing to share.

Please do it covers up the bread crums they use to find their way to the gym

Originally Posted by IronCamp

That is a lot of volume...impressive!

Stop peeking........