Gethins 12 wk trainer. from 221 to 190 in twelve weeks.

[S0VERE1GN]

So here I'll keep a daily log of my progress through this trainer.

DIET: cooked off my meals today. Beef burgers, tilapia, chicken curry, and also some chili. I used mostly brown rice for these, and supplemented a lot of Kale, as its very vitamin rich. I added beans to my chili, didn't think about it until it was too late, so i'm just going to dial back brown rice in those if it becomes a problem.

WORKOUT: legs. finished leg press with 720

hamstring curl I finished with 150

Lying hamstring curl I didn't do because my hamstrings cramped and tore slightly.

Leg extension: finished with 190

Hack Squat: finished with 290

20 minutes of running on treadmill directly before workout, and 20 minutes of speed walking outside after.

Found out today that you aren't supposed to do cardio directly before, so tomorrow I'm going to do cardio on my lunch break at work, and then hit the gym again after work.

Keeping to the diet is hard, as I just spent 4 weeks in a constant state of panic to refeed from DTP. I know it will get easier, but i really sturggled last time due to lack of fats, which made me feel really crummy. I'm supplementing with fish oils 2 caps 2x daily so hopefully stop that from happening this time around.

I'm using a generic whey protien powder for my post workout meals. I'm using MRP Amino with my water, and I'm taking a multi and Grenade fat burner as well. I feel as long as i stick to my meals and stay focused, I can see 190.

[Simplething1980]

Wish you success. keep it up!

[gregorymcm]

best of luck sovereign! You definitively have muscle mass under some of that fat based on your lifts! once you get down to 190. you are going to be one lean wrecking machine!

[S0VERE1GN]

Thanks for the motivation guys.

Hit the treadmill today at the office for 20 mins. got a text message from my supervisor saying it sounded like an earthquake in the office room upstairs HA!

off to the gym in about an hour to hit chest and tris.

[S0VERE1GN]

Wish you success. keep it up!

Banned already, Impressive.

[S0VERE1GN]

good workout:

DB Bench: 1: 130 2: 140 3:150
incline Flye 1: 60 2:70: 3:80
Chest Pullover...thing: 1: 60 2: 70 3: 75
Tricep cable pulldown: 1 57.5 2: 65 3: 72
Lying Rope Extension (skull crusher) 1: 57.5 2: 65 3:72
Overhead DB Extension 1: 60 2: 70 3: 75

the heavest free weights my gym has are 75s, so i felt pretty limited by that since you are going to absolute failure on each set. because of that i was doing more liek 15-20 on each working set 1 and 2 and then finishing with 75 at about 10.

the cable work was, of course, the hardest. gotta love cables.

cardio was good. walked outside in the rain, got sick of the gym. ran the last mile for a good burn out of glycogen stores. already ran 2 miles for cardio this afternoon so i felt it was a good workout.

I missed a meal today (DAMMIT!) because i forgot my tupperwares at home in the chaos of grabbing baby, my gym clothes, and my can of oats for work ( I make breakfast at the office) But I fortunately only missed one, as i had an extra meal from last Friday in the fridge. I came home and immediately slammed down a meal and i was only off by a little more than an hour, so not bad.

Rest day tomorrow, will do cardio at work and then stairs at home later in the evening.

[S0VERE1GN]

ran more than 2 mile sin 20 mins today (whoo!) meals were solid, doing second cardio once the wife gets home.

[S0VERE1GN]

first real feeling of hunger. Means im burning fat!

[S0VERE1GN]

did stairs with 25s in each hand. felt great! my legs are quivering. possibly too much for the first week. Kris says that you should start slow so you have things to add as the weight loss gets harder and harder. I just don't feel as though my heart rate gets going fast enough with just normal stairs. sometimes I'll throw in stair sprints for a while to shake it up, but its still not as good.

[S0VERE1GN]

went to an event with my wife tonight, shes inthe gymnow, have to wait for her to get back before i go because of my baby girl.

not looking forward to hitting the gym at 9pm. but I'll b damned if im missing a workout on my first week.

[S0VERE1GN]

late workout last night. I get up at 6 am so starting a workout at 9pm was kind of rough. Dedication though.

lat pull down: 1: 140 2: 180 3: 200
Rows: 1: 135 2: 225 3: 275
lower back hyperextension: 1: bodyweight 2: 45 3: 45
Cable Pulldown: 1: 42 up to 70 back down to 42
Atlernace DB Curl: 1: 35 2:40 3: 45
Cable dumbbell curl 1: 35 2: 42 3: 45


good workout, i pushed through even though i was so tired. hard to do cardi oat work today as well but i did. stuck to my meals, that's getting eaier, and I'm also getting ready for shoulders, calves and abs tonight.

[mac2118]

good luck! I started the 12-week trainer about a month ago.

[S0VERE1GN]

Lets see, I'm 2 days late posting. because ive had some crazy busy days at work. leaving the house at 7am and not getting home until 9 or 11 pm.


good shoulders calves and abs workout, but once again super late at night:

Military press (free weights, each hand) : 1: 45, 2: 50 3: 55
side raises: 1: 25 2:30 3: 35
upright rows 1: (once again free weights, all the bars were taken) 1: 30 2: 35 3: 45

FST 7 rear delt raises: 1:20 2:25 3:30 4:25 5:20 6:20

weighted situps : 3 sets with a 75 lb dumbbell

calf raises i skipped because my calves are pretty much in a constant state of tear from all the running i do ( at a meager 221 lbs) and my calves are fairly big anyway!

ran outside in the cold to finish up, of course i ran at work before as well


THE NEXT DAYYY....

was madness. meetings all day until about noon, 2 hour client call until 2, treadmill, somehow slammed some meals in there as well. the day just slipped right through my fingers. thank god its a non training day.

I didnt get in my second cardio because this was the 3rd night inthe row of shortened, broken sleep (my baby still wakes up inthe middle of the night) and i really needed to listen to my body at this point to not get sick or injured the first week.

i feel pretty ****ty that i skipped that cardio, but I'll stay with it today for day 7 with legs. based on how this day is going I'll need to probably stack cardios on the front and back of the workout, an hour of free time is about all i have while the gym is open.

meals are semi solid, once again late on my mid afternoon meals the past 2 days, i keep missing them due to business at the office. i usually end up eating like 2 hard boiled eggs when i get home or something just to keep the metabolism firing. and i do i have to admit i had a few bites of m wife's cake at the christmas party last night as wek no booze, and no ****ty carbs either, though. par for the course.

[S0VERE1GN]

in other newsats and egg whites in the morning is a **** meal to choke down.

[S0VERE1GN]

also: cooking day! going to make.

burgers,

pulled pork (slow cook and strain the fat)

tilapia.

keeping it simple.

[S0VERE1GN]

did first cardio while babysitting! (wife had to go into the office, and im meeting her there in about an hour)

walked down stairs, back up, grabbed baby food, fed my baby girl a bite, back downstairs etc. she thought it was hilarious. noted for other cardio sessions.

[S0VERE1GN]

good leg workout. diet is still pretty solid.

ripped the stack for leg extensions 195 for hamstring curls. 125 lbs for lunges (all 3 sets) and I maxed out on Leg Press at 450 for my last set of 50.

[S0VERE1GN]

FIRST WEIGH IN: 220 pounds even. lost a little under 2 pounds. i was already in good shape, so i didnt expect to lost anything like kris did the first week, but i did want at least 3 pounds, so that's kind of dissappointing. I'll cut out beans from my chili and keep at it, probably cut down on carbs for my last meal of the night as wel.

[S0VERE1GN]

good workout:

DB Bench: 1: 130 2: 140 3:150 About the same
incline Flye 1: 60 2:70: 3:80 Up by 10 lbs
Chest Pullover...thing: 1: 60 2: 70 3: 75 same
Tricep cable pulldown: 1 57.5 2: 65 3: 72 same
Lying Rope Extension (skull crusher) 1: 57.5 2: 65 3:72
Overhead DB Extension 1: 60 2: 70 3: 75
Giant Set: started with 50 and had to hop down to just 20 on the ex curl bar because i got close to injuring myself.
the heavest free weights my gym has are 75s, so i felt pretty limited by that since you are going to absolute failure on each set. because of that i was doing more liek 15-20 on each working set 1 and 2 and then finishing with 75 at about 10.

the cable work was, of course, the hardest. gotta love cables.

cardio was good. walked outside in the rain, got sick of the gym. ran the last mile for a good burn out of glycogen stores. already ran 2 miles for cardio this afternoon so i felt it was a good workout.

I missed a meal today (DAMMIT!) because i forgot my tupperwares at home in the chaos of grabbing baby, my gym clothes, and my can of oats for work ( I make breakfast at the office) But I fortunately only missed one, as i had an extra meal from last Friday in the fridge. I came home and immediately slammed down a meal and i was only off by a little more than an hour, so not bad.

Rest day tomorrow, will do cardio at work and then stairs at home later in the evening.

cravings are killing me. i like to have a cheat day.

[S0VERE1GN]

I'm starting to have second thoughts about the diet kris uses on this program. the last time i used it i got horrible crashes, and my meals were spot on. so bad that i was having the shakes. I think I might switch to the slwo carb diet. one more week of this then we'll decide.

[S0VERE1GN]

double cardio today. doign stairs later tonight. meals are solid. going to probably transition out to the slow carb diet by next week. my body responds to low carb higher fat much more than high carb no fat.

[S0VERE1GN]

shoulders.

maxed at 155 for mil press. not bad.

50 for one arm press

40 for flyes

35 max for FST-7 read flyes.

ran at work again ont he treadmill, will do stairs after my baby goes to bed.


Switched it up for the slow carb diet: essentially substituted brown rice and pasta for beans, and I also include healthy fats. I respond much better to this diet, and it also incorporates a cheat day, which helps me stay sane. besides that it helps my lifts stay strong, and also keeps my bowels in normal working order.

[S0VERE1GN]

due to discouragement and being generally grumpy last night, i weighed myself, on a full stomach, and i came up at 220! the weight is moving folks

[S0VERE1GN]

good workout. ran more than 2 miles in 20 mins at work and did stairs at home. doing some abs and calling it a day.

[S0VERE1GN]

Diet note: diet is generally this now:

protein shake in the morning (50 g protein)
pulled pork and black beans for lunch
chicken, and black beans for dinner.
spoonful of peanut butter before bed.

PWO shake if i hit the weights. I fell amazing, my energy is higher, and I'll be interested to see where my fat loss is at after the end of this week.

[S0VERE1GN]

good workout.

maxed reverse grip pulldowns at 220

max lat pulls at 180

hammers maxed at 45

then drop setted mahcine curls and another set of dumbbell curls for a drop set.

Ran 2.25 miles in 20 mins at work, stairs after the baby goes to bed.




diet keeps getting better and better. more energy, lifts are stronger, and I've lost 2 pounds since i started (218) cant complain! cheat day tomorrow.... I mean come on....its the apocalypse

[S0VERE1GN]

leg day. oof.

ripped the stack for the last set on leg extension, ham curl, and the "hack squat machine" there really isn't a hack squat rack at my gym, but theres a machine that does pretty much the same thing.

weighed in at 218 yesterday. also took a cheat day and I ate like such total **** I couldn't wait to start eating well again today lmao.


travelling tomorrow, so I'll probably end up doing stairs at home in the morning before we leave for christmas, lifting at the in-laws (they have their own gym in their house) And doing evening cardio there as well. same thing until i get home same thing until I get home on the 25th late, and the 26th I'll be back at the gym on the same schedule.

[S0VERE1GN]

took the days around christmas off, but stuck to my diet and dialed back calories. there just really wasnt anywhere to lift, but i did some cardio. not counting those days. did chest/ triceps yesterday, and back biceps ttoday.

EXHAUSTED for both workouts. I think i might be hitting the cardio too hard ( 7 MPH plus on the treadmill twice a day for 20 mins. `I love the running, though, and it feels great.

Slow carb diet is still extremely effective, got compliments from all of my wifes family arleady (wow) and my lifts are still strong in the gym. ( about 10 lbs up on every lift, didnt log them)

Will Keep at it, week 3 off to a weak start lookign forward to a non training day tomorrow.

[S0VERE1GN]

i set myself up for a TRIPLE rest day, because the muscle fatigue ive been getting is unreal. I've actually felt a lot more muscle gain since i switched to slow carb, but for some reasonafter traveling to the in-laws my muscle fatigue is horrible. My friend who is a personal trainer thinks its probably a mixture of running with so much intesnsity at least 5 days a week and stackin that with lifting. My fat is coming off, but my weight has stagnated (218). the only thing is, I'm definitely seeing results in the mirror, so I don't think I need to change up things that much to be honest. If i can be a solid 210 instead of a solid 190 I wont complain. I'll keep at it.

Skipped cardio yesteday it was just near impossible with all the shoveling form the blizzard, taking care of the baby, and getting the house cleaned. I did do a lot of shoveling, but I'm obviously not counting that. oh well, back at it today.

[S0VERE1GN]

day before yesterday i had a STRONG shoulders calves abs routine. maxed dumbbell mil press at 65s, which is really good for db mil press for me. did my buddy's olympic track team ab workout, and some calf raises on the stairs. (no calf machines at my gym)

all in all a good workout. cardio was super solid. almost up to 2.5miles in 20 mins on treadmill. fastest I've ever been, even in high school when i weighed 165!

going to do stairs now.