cabUK's journal

[cabUK]

I entered the 4 month misc transformation contest and another one on a different site and created a workout hournal on it so figured I wold rpelicate it over here to.

My aim is over the next 6 months is to lose fat and build up some muscle or keep what little I have

Bit Of Background:

Hardly trained over the last 7 months so I have gained around 30 pounds of fat and have gone from a 34" waist to a 44" waist.

I used to do a lot of MMA training but gave it up due to some personal issues and since then have not trained.

I have also moved gym from what I consider a fitness center to a hardcore gym setup for lifting weights. This should allow me to get motivated (and does since I joined 3 weeks ago).

Currently I have all my motivation and hunger back and cannot wait for my next workout.

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

TRAINING

My training will consist of 3 weight sessions a week and 3 cardio sessions.

WEIGHTS

Split:

Chest and Back
Shoulders, Triceps and Biceps
Legs

The exercises will change as I feel they need to be or I start to get bored (this is a big issue with me). I would say I keep most exercises for around 5 to 5 weeks but I only change one or two.

For my back I always keep in deadlifts.

CARDIO

Currently I am doing a 30 minutes session that is just a steady pace on the following exercises:

10 minutes on treadmill.
10 minutes on cross trainer.
10 minutes on bike.

In a few weeks I will be changing this to more interval training as I enjoy this type of cardio more but I am building up a base of fitness first.

DIET:

My diet will consist mainly of the following:

Fish
Chicken
Beef
Eggs
Oats
Rice
Pasta
Potatos
Veg
Fruit

I will be keeping any bad food down as much as I can but I will no doubt waiver every now and again.

Currently an average days diet for me is:

Meal 1:
Oats mixed with milk and a protein powder in a blender.
Slice of wholemeal toast with marmalde on.

Meal 2:
Fish or chicken with rice, pasta or potato and veg

Meal 3:
Same as meal 2

Meal 4:
Protein shake

Meal 5:
Beef and veg

Meal 6: (normally post work out)
Serving of Pro recover

Meal 7:
Half a tub of cottage cheese.

These are the most recent pics taken about a month after the start of the transformation contest started here. You can find the original ones in the offival entry topic but if you want I can post them here.

Front Relaxed:



Front Double Bicep:



Rear Double Bicep:



Side Relaxed:



Most Muscular.jpg:



Yes I know I am hairy :biglol:

My Measurements: (to say I am disgusted is an understatement):

Not happy about the old waist size at all so that is gonna get fixed for sure.

Weight: 227 lbs

Chest: 46"
Right Bicep: 14.25"
Left Bicep: 14"
right Forearm: 12"
Left Forearm: 11.75"
Waist: 44" (measured around belly button) but oh **** lol
Left Thigh: 24.5"
Right Thigh: 24"
Left Calf: 16"
Right Calf: 16"

Workouts

My standard training week looks like this:

Monday: weights - chest and back
Tuesday: Cardio
Wednesday: weights - shoulders and arms
Thursday: Cardio
Friday: weights - legs
Saturday: Off
Sunday: Cardio

[cabUK]

DATE: 11th Jan 2008

Body Parts Trained:

• Quads
• Hamstrings
• Calfs

Comments:

I have not trained my legs for 2 weeks due to being ill so I thought it would be a bad workout and that my weights would be down but I was wrong.

I felt full of energy and fired up and either lifted more weight or did more reps. This was a good workout and cannot wait till next weeks leg day

Pounds or done by multiplying the kg by 2.2 pounds.

Exercise 1: Leg Extension
Set 1: 15kg (33lbs) x 12 reps
Set 2: 20kg (44lbs) x 10 reps
Set 3: 25kg (55lbs) x 10 reps
Set 4: 30kg (66lbs) x 8 reps

Exercise 2: Leg Press
Set 1: 100kg (220 lbs) x 15 reps
Set 2: 200kg (440 lbs) x 12 reps
Set 3: 300kg (660 lbs) x 12 reps
Set 4: 330kg (726 lbs) x 8 reps - up by 22 lbs

Exercise 3: Machine Squat
Set 1: 50kg (110 lbs) x 12 reps
Set 2: 80kg (176 lbs) x 12 reps - up by 44 lbs
Set 3: 100kg (220 lbs) x 12 reps - up by 44 lbs

Exercise 4: Lying Leg Curls
Set 1: 5kg (11 lbs) x 12 reps
Set 2: 10kg (22 lbs) x 12 reps
Set 3: 15kg (33 lbs) x 12 reps
Set 4: 20kg (44 lbs) x 12 reps - up by 3 reps

Exercise 5: Seated Calf Raises
Set 1: 25kg (55 lbs) x 15 reps
Set 2: 40kg (88 lbs) x 15 reps
Set 3: 45kg (99 lbs) x 15 reps - up by 11 lbs
Set 4: 50kg (110 lbs) x 12 reps - up by 11 lbs

Exercise 6: Standing Calf Raises
Set 1: 30kg (66 lbs) x 15 reps
Set 2: 40kg (88 lbs) x 15 reps - up by 11 lbs
Set 3: 45kg (99 lbs) x 15 reps - up by 11 lbs
Set 3: 50kg (110 lbs) x 15 reps

Well thats until the next workout

[cabUK]

DIET

Date: 11th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Going to start taking some terribulus (spelling?) tomorrow but will post up the informaiton on it and a picture of the tub.

Also got a tub of Prolab whey protein for ?15 cheaper than it should have been so I should be set with this tub and my current for a couple of months alough I try to eat food rather than take shakes but these will help me to up my protein intake on low and non carb days.

Food:

Comments:


8.30am:

1. Oats and protein shake mixed together in a blender.
2. Wholemeal slice of toast with marmalade
3. Glass of orange juice
4. Supplements

11.30am: Pre Workout

1. Jacket potato
2. tin of tuna with some low fat mayo
3. Tin of beans

2.30pm:

1. Turkey salad sandwich

5.30pm: pre workout

1. 300g of lean mince beef.

*I know I should have took some carbs but I was rushing and the beef was already made.

7.30pm: Post Workout

1. 1 serving of proRecover (man I love this stuff after a workout)

10.00pm:

1. Half a tub of cottage cheese

Final Thoughts

Day off tomorrow so only gonna have one carb meal which will be oats in the morning then I am gonna stuff myself on protein and include a couple of shakes on top of my normal food to keep the calories around where I want them.

Most of my calorie loss will be from cardio not reducing my food by to much.

Ok thats all for my diet yesterday.

[cabUK]

DIET

Date: 12th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Food:

Comments:

Non training day.


8.30am:

1. Oats and protein shake mixed together in a blender.
2. Wholemeal slice of toast with marmalade
3. Glass of orange juice
4. Supplements

11.30am:

1. Turkey and ham salad

1.30pm:

1. One CNP protein slam

3.30pm:

1. Protein bar
2. Handful on nuts

6.00pm: Post Workout

1. Chicken breast sandwich on wholemeal bread

9.00pm:

1. Half a tub of cottage cheese
2. Raspberry yoghurt

11.00pm:

1. Serving of Prolab Whey Protein

Final Thoughts

[cabUK]

I have created a spreadsheet with a table and graphs to show my progression on body part sizes etc.

Also included is my photos set side by side (there are currently 2 of each) and I will post a new pic on the first of each month so there will be a 1 month picture.

The links to the web pages are below and these are hosted on my own server.

Progression Graphs

Front Progression

Side Progression

Back Progression

[cabUK]

DIET

Date: 13th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Food:

Comments:

Tried to keep my carbs really low today.

I had slight treat by having a bag of crisps and a whole nut chocolate bar. It had nuts in lol

12.00pm:

1. Oats and protein shake mixed together in a blender.
2. Wholemeal slice of toast with marmalade
3. Glass of orange juice
4. Supplements

2.00pm:

1. Whey Protein Shake
2. Handful of nuts
3. 2 Full Eggs (Hard boiled)

4.00pm:

1. Tuna salad buttie on wholemeal bread
2. Yoghurt

6.00pm:

1. Tuna salad buttie on wholemeal bread
2. Yoghurt

9.00pm:

1. Half a tub of cottage cheese

Final Thoughts

Ok thats all for my diet yesterday.

[cabUK]

DATE: 14th Jan 2008

Body Parts Trained:

• Chest
• Back

Energy & Motivation:

I managed to up most of my weights today and had a really good workout.

I was starting to flag a little on pulldowns but I gave myself a good talking to and picked it up for the T-Bar rows onwards.

Pounds or done by multiplying the kg by 2.2 pounds.

NOTE: I do not include the weight of the bars etc only the plates.

Exercise 1: Pec Dec (used as for more a warm up)
Set 1: 20kg (44 lbs) x 15 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 30kg (66 lbs) x 12 reps
Set 4: 35kg (77 lbs) x 10 reps

Exercise 2: Flat Bench Press
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 60kg (132 lbs) x 6 reps

Exercise 3: Dumbell Incline Press (weight is per dumbell)
Set 1: 22.5kg (49.5 lbs) x 12 reps
Set 2: 27.5kg (60.5 lbs) x 12 reps
Set 3: 32.5kg (71.5 lbs) x 7 reps

Exercise 4: Hammer Decline Machine
Set 1: 70kg (154 lbs) x 15 reps
Set 2: 90kg (198 lbs) x 10 reps
Set 3: 100kg (220 lbs) x 7 reps

Exercise 5: Pulldowns to the front (wide grip)
Set 1: 35kg (77 lbs) x 12 reps
Set 2: 40kg (88 lbs) x 10 reps
Set 3: 45kg (99 lbs) x 10 reps
Set 3: 50kg (110 lbs) x 10 reps

Exercise 6: T-Bar Rows (close grip)
Set 1: 25kg (55 lbs) x 12 reps
Set 2: 45kg (99 lbs) x 12 reps
Set 3: 67.5kg (148.5 lbs) x 10 reps

Exercise 6: Seated Cable Rows (close grip)
Set 1: 40kg (88 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 60kg (132 lbs) x 10 reps

Exercise 6: Deadlifts
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 60kg (132 lbs) x 12 reps
Set 4: 80kg (176 lbs) x 11 reps

Thoughts:

I up my weight on the deadlift but feel that I could add another 10 to 15 pounds and still grind out 12 reps.

My grip went on the last set but i do not want to use straps but build my grip as it is pretty week. So I will but the bar down for a sec or two then lift it again etc.

Ok thats all till the next workout

[cabUK]

Goals for the next 6 months

Weight:
Current: 227 lbs
Goal: Not to concerned about what I weigh as I go on how I look. I will moniter weight to make sure there is no major changes.

Chest:
Current: 46"
Goal: 46" -- but with a reduction of chest fat and more defined etc.

Right Bicep:
Current: 14.25"
Goal: 16"

Left Bicep:
Current: 14"
Goal: 16"

Right Forearm:
Current: 12"
Goal: 14"

Left Forearm:
Current: 11.75"
Goal: 14"

Waist:
Current: 44"
Goal: 36"

Left Thigh:
Current: 24.5"
Goal: 26"

Right Thigh:
Current: 24"
Goal: 26"

Left Calf:
Current: 16"
Goal: 18"

Right Calf:
Current: 16"
Goal: 18"

I want these sizes at a lower bodyfat although I am not going to state a % as I will go on how I look.

These are probably a bit ambitious when trying to drop some bodyfat but I like trying to achieve the impossible :laughing:

Plus the bigger the challenege the harder I generally work.

I will add another bit to my spreadhseet graphs to put a target goal line so it will be easier to see the progress etc.

[cabUK]

DATE: 16th Jan 2008

Body Parts Trained:

• Shoulders
• Triceps
• Biceps

Pre-Workout Supplements

1. Tribulus
2. Serving of Enrage

Post-Workout Supplements

1. Serving of ProRecover

Energy & Motivation:

Didnt feel on top form when I get to the gym nor while doing side raises. On the shoulder press I seemed to find my stride and got fired up which resulted in a really good workout.

Pounds or done by multiplying the kg by 2.2 pounds.

NOTE: I do not include the weight of the bars etc only the plates.

Exercise 1: Dumbell Side Raises (weight each dumbell)
Set 1: 7.5kg (16.5 lbs) x 12 reps
Set 2: 10kg (22 lbs) x 12 reps
Set 3: 12.5kg (27.5 lbs) x 10 reps
Set 4: 12.5kg (27.5 lbs) x 8 reps

Exercise 2: Seated Dumbell Shoulder Press
Set 1: 22.5kg (49.5 lbs) x 10 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 27.5kg (60.5 lbs) x 8 reps

Exercise 3: Upright Rows With EZ Bar
Set 1: 25kg (55 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 35kg (77 lbs) x 8 reps

Exercise 4: Pec Dec Reverse
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 40kg (88 lbs) x 10 reps
Set 3: 45kg (99 lbs) x 8 reps

Exercise 5: Rope Pushdowns
Set 1: 25kg (55 lbs) x 15 reps
Set 2: 35kg (77 lbs) x 12 reps
Set 3: 45kg (99 lbs) x 8 reps

Exercise 6: Seated Dumbell Extensions
Set 1: 22.5kg (49.5 lbs) x 12 reps
Set 2: 27.5kg (60.5 lbs) x 12 reps
Set 3: 32.5kg (71.5 lbs) x 10 reps

Exercise 6: Reverse Dips
Set 1: 0kg (0 lbs) x 15 reps
Set 2: 0kg (0 lbs) x 15 reps
Set 3: 10kg (22 lbs) x 12 reps

Exercise 6: 1 Arm Standing Dumbell Curls
Set 1: 10kg (22 lbs) x 12 reps
Set 2: 12.5kg (27.5 lbs) x 10 reps
Set 3: 15kg (33 lbs) x 9 reps

Exercise 6: Machine Preacher Curls
Set 1: 20kg (44 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 10 reps
Set 3: 30kg (66 lbs) x 7 reps

Thoughts:

Was a really good workout and my focus seemed to be like a laser and nothing apart from the workout bothered me at all and I didnt even notice anyone else in the gym.

I am going to try to replicate my pre lift routine of a count to 3 then lift which is what i did today and it seemed to get me fired up really well.


Ok thats all till the next workout

[j_polo9]

seems like a good plan, how is it working out for you? How many calories are you eating a day?

[cabUK]

Originally Posted by j_polo9

seems like a good plan, how is it working out for you? How many calories are you eating a day?

the weights are going well, i have increased my weight or reps every week and apart from a small lull of energy for a few minutes they are good.

I dont really count calories i more eat and moniter my weight and my energy levels to judge if i need to eat a bit less or a bit more.

I tried once to do calorie counts etc and i just gave up so I use the mirror more now.

My diet is still not how i want it but I am tweaking it a bit at a time which is best for me.

[j_polo9]

I am not counting calories right now either though I think it is much easier to hit your goals when you have a record of what you eat. For me the time involved just makes it harder to stick with a program. But I am glad that I have monitored micros in the past, it really helped to see exactly what I was eating and how far off it was from what I should be eating.

Also I would recommend the ripped force energy drinks as soon as you get to the gym or before so your pretty amped up for the entire workout.

[cabUK]

I might note the macros etc for a month in a while if things start to slip but it seems to be working at the moment.

I have not heard of that drink but I will keep an eye out for it over here.

I use a drink called enrage before my workouts and this keeps my energy levels up.

[cabUK]

DATE: 18th Jan 2008

Body Parts Trained:

• Quads
• Hamstrings
• Calfs

Comments:

Did not feel like training today but normally when I feel like this I have the best workouts. This was no exception and walking down the gym stairs after the workout proved painful

NOTE:
The info in red after the set and weight donates that the weight or reps was increased.

If it is blue then there was a decrease in either weights or reps.


Pounds or done by multiplying the kg by 2.2 pounds.

Exercise 1: Leg Extension
Set 1: 15kg (33lbs) x 12 reps
Set 2: 20kg (44lbs) x 12 reps - up by 2 reps
Set 3: 25kg (55lbs) x 10 reps
Set 4: 30kg (66lbs) x 9 reps - up by 1 rep

Exercise 2: Leg Press
Set 1: 100kg (220 lbs) x 15 reps
Set 2: 200kg (440 lbs) x 12 reps
Set 3: 300kg (660 lbs) x 12 reps
Set 4: 340kg (748 lbs) x 8 reps - up by 22 lbs

Exercise 3: Machine Squat (add a 4th set this week)
Set 1: 50kg (110 lbs) x 12 reps
Set 2: 80kg (176 lbs) x 12 reps
Set 3: 100kg (220 lbs) x 10 reps - down by 2 reps
Set 3: 120kg (264 lbs) x 12 reps - up by 44 lbs

Exercise 4: Lying Leg Curls
Set 1: 5kg (11 lbs) x 12 reps
Set 2: 10kg (22 lbs) x 12 reps
Set 3: 20kg (44 lbs) x 12 reps - up by 11 lbs
Set 4: 25kg (55 lbs) x 8 reps - up by 11 lbs

Exercise 5: Seated Calf Raises
Set 1: 25kg (55 lbs) x 15 reps
Set 2: 40kg (88 lbs) x 15 reps
Set 3: 45kg (99 lbs) x 15 reps
Set 4: 55kg (121 lbs) x 12 reps - up by 11 lbs

Exercise 6: Standing Calf Raises
Set 1: 35kg (77 lbs) x 15 reps - up by 11 lbs
Set 2: 45kg (99 lbs) x 15 reps - up by 11 lbs
Set 3: 45kg (121 lbs) x 15 reps - up by 12 lbs
Set 3: 60kg (132 lbs) x 15 reps - up by 22 lbs

Well thats until the next workout

[hjayss]

my dog...from extremefitness wassup bro..nice log you got started here....

[cabUK]

Originally Posted by hjayss

my dog...from extremefitness wassup bro..nice log you got started here....

cheers buddy, you got a journal over here?


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


DIET

Been a bit slack on posting my diet so here is yesterdays.

Date: 18th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Food:

Comments:

Was a bit hard to get food yesterday at work as I was in a meeting with a customer all day and had to just nip out for a shake when I need to.

08.30am:

1. Oats and protein shake mixed together in a blender.
2. Wholemeal slice of toast with marmalade
3. Glass of orange juice
4. Supplements

10.00am:

1. Whey Protein Shake

12.30pm:

1. Jacket potato
2. Tin of tuna
3. Small tin of low salt beans

2.30pm:

1. Whey Protein Shake

4.30pm:

1. Whey Protein Shake

6.00pm: (pre workout meal)

1. 300g lean mince beef with some bolognase sauce added
2. Spaghetti

6.30pm: (pre workout)

1. Serving of enrage

8.00pm: (post workout meal)

1. Serving of ProRecover

10.00pm: (pre workout meal)

1. Tin of tuna

Final Thoughts

Ok thats all for my diet yesterday.

[wala]

Yo yo! Sup cab.

How do you find the oats and whey in a blender?? I used to do that, but they seemed to sink to the bottom and so I'd have a load of oats at the bottom of the jug!! Now I throw a chopped up banana in there too, thickens it a little and oats dont sink Plus, simple carbs and potassium from the banana is good too

[cabUK]

Originally Posted by wala

Yo yo! Sup cab.

How do you find the oats and whey in a blender?? I used to do that, but they seemed to sink to the bottom and so I'd have a load of oats at the bottom of the jug!! Now I throw a chopped up banana in there too, thickens it a little and oats dont sink Plus, simple carbs and potassium from the banana is good too

hey mate hows it going?

I find them ok, I stir the drink with a spoon in between mouthfulls which seems to stop them from sinking.

I have been told about the banana helping but I have not tried it as of yet.

You training today or having a day off?

[hjayss]

nah no journal sems like something I will start thoug hyou guys have a good time over here lots of support man..I have a new view of bb.com now...

[cabUK]

Originally Posted by hjayss

nah no journal sems like something I will start thoug hyou guys have a good time over here lots of support man..I have a new view of bb.com now...

yeah you should kick one off it has been good for me so far.

letme know if you start one so I can subscribe ot it mate.

[wala]

Originally Posted by cabUK

hey mate hows it going?

I find them ok, I stir the drink with a spoon in between mouthfulls which seems to stop them from sinking.

I have been told about the banana helping but I have not tried it as of yet.

You training today or having a day off?

Day off, always have weekend off! Actually in work till 12 tho, my boss is away for a week so I'm watching the store.

The banana works well, no more stirring! I used to do the same thing, one stir after each mouthfull lol

[cabUK]

Originally Posted by wala

Day off, always have weekend off! Actually in work till 12 tho, my boss is away for a week so I'm watching the store.

The banana works well, no more stirring! I used to do the same thing, one stir after each mouthfull lol

working till 1pm myself then home for a kip

I will have to try the banana idea, I am trying to get up early enough to acutally make and eat porridge as I dont feel like I have eaten anything when its a shake.

[cabUK]

DIET

Date: 19th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Food:

Comments:

Non training day today.

Struggled to eat today as I just found it really difficult to get anything down.

8.30am: (pre workout)

1. Protein shake and oats mixed with skimmed milk

12.00pm: (post workout)

1. Serving of whey protein

3.00pm:

1. Tin of tuna
2. Raspberry yogurt
3. Quarter of a watermelon

6.00pm:

1. Whey Protein Shake

9.00pm:

1. 250g of lean mince beef with an egg mixed in
2. Bowl of fruit including melon, watermelon and apple

11.00pm:

1. Tin of tuna buttie on wholemeal bread

Final Thoughts

Ok thats all for my diet yesterday.

[cabUK]

DATE: 20th Jan 2008

Body Parts Trained:

• Abs
• Cardio

Pre-Workout Supplements

1. Tribulus

Post-Workout Supplements

1. Serving of ProRecover
2. ProXs protein bar

Energy & Motivation:

Felt good today as I had a really good nights sleep which is a but unsal doe me at the moment.

Cardio:

Treadmill:
Warm up: 5 minutes at 2.5mph
Working: 15minutes at 5mph

Cross Trainer:
Working: 15 minutes at 67rpm

Exercise 1: Crunches with legs on a bench
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps

Exercise 2: Cable weighted crunches
Set 1: 30kg (66 lbs) x 15 reps
Set 2: 40kg (88 lbs) x 15 reps
Set 3: 50g (110 lbs) x 8 reps

Exercise 3: Leg raises on a leg raise unit
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Thoughts:

Ok thats all till the next workout

[cabUK]

DIET

Date: 20th Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet
• Tribulus

Comments:

Food:

Comments:

Cardio day today so I had just a banana before I worked out.

11.30am: (pre workout)

1. Banana

1.00pm: (post workout)

1. Serving of ProRecover
2. ProXs protein bar

3.00pm:

1. Tin of tuna
2. Raspberry yogurt

5.00pm:

1. Two pieces of salmon
2. Peas

7.00pm:

1. Serving of whey protein

9.00pm:

1. Half a tub of cottage cheese

Final Thoughts

Ok thats all for my diet today.

[cabUK]

DATE: 21st Jan 2008

Body Parts Trained:

• Chest
• Back

Energy & Motivation:

Decided to change a couple of exercises for the chest.

My deadlifts didnt really have a workout in the sense that I have never been really sure of my form but there was a guy called Lee Bowers in the gym today. He used to be a strong man competitor and I believe he got to the world strongest man qualifiers a couple of years back so I asked him to critique my form and well lets leave it at that :laughing:

Sersiously though he spent a good 10 minutes taking me through the form and giving me advice etc. So it my form should start getting pretty good over the next few weeks. He also said I should make a good deadlifter

Pounds or done by multiplying the kg by 2.2 pounds.

NOTE: I do not include the weight of the bars etc only the plates.

Exercise 1: Dumbell Incline flyes
Set 1: 12.5kg (7.5 lbs) x 12 reps
Set 2: 15kg (33 lbs) x 12 reps
Set 3: 15kg (33 lbs) x 12 reps
Set 4: 15kg (33 lbs) x 12 reps

Exercise 2: Flat Bench Press
Set 1: 40kg (88 66 lbs) x 12 reps - up by 22 lbs
Set 2: 50kg (110 lbs) x 10 reps - down by 2 reps
Set 3: 30kg (132 lbs) x 10 reps - up by 4 reps

Exercise 3: Smith machine incline press
Set 1: 30kg (66 lbs) x 10 reps
Set 2: 35kg (77 lbs) x 10 reps
Set 3: 40kg (88 lbs) x 5 reps

Exercise 4: Hammer Decline Machine
Set 1: 40kg (88 lbs) x 15 reps
Set 2: 60kg (132 lbs) x 12 reps
Set 3: 60kg (132 lbs) x 12 reps

Exercise 5: Pulldowns to the front (close grip)
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 35kg (77 lbs) x 12 reps
Set 3: 40kg (88 lbs) x 12 reps
Set 3: 45kg (99 lbs) x 10 reps

Exercise 6: T-Bar Rows (close grip)
Set 1: 40kg (88 55 lbs) x 12 reps - up by 33 lbs
Set 2: 50kg (110 99 lbs) x 12 reps - up by 11 lbs
Set 3: 70kg (154 148.5 lbs) x 10 reps - up by 6.5 lbs

Exercise 6: Seated Cable Rows (close grip)
Set 1: 40kg (88 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 65kg (143 lbs) x 8 reps - up by 11 lbs

Exercise 6: Deadlifts
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 12 reps
Set 3: 60kg (132 lbs) x 12 reps
Set 4: 80kg (176 lbs) x 6 reps (worked on form on this set)

Thoughts:

I am going to be uping my weights on the deadlift as well as working on my form.

I will try to post a video of it in the next week or two for feedback by you guys if ya dont mind.

Ok thats all till the next workout

[cabUK]

DATE: 23rd Jan 2008

Body Parts Trained:

• Shoulders
• Triceps
• Biceps

Pre-Workout Supplements

1. Tribulus
2. Serving of Enrage

Post-Workout Supplements

1. Serving of ProRecover

Energy & Motivation:

Felt a bit tired as i didn't get the best nights sleep but I still managed to get in a good workout.

Pounds or done by multiplying the kg by 2.2 pounds.

NOTE: I do not include the weight of the bars etc only the plates.

Exercise 1: Dumbell Front Raises (weight each dumbell)
Set 1: 7.5kg (16.5 lbs) x 12 reps
Set 2: 10kg (22 lbs) x 12 reps
Set 3: 12.5kg (27.5 lbs) x 12 reps
Set 4: 12.5kg (27.5 lbs) x 12 reps

Exercise 2: Seated Dumbell Shoulder Press
Set 1: 22.5kg (49.5 lbs) x 12 reps - up by 2 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 30kg (66 lbs) x 6 reps - up by 5.5 lbs

Exercise 3: Standing military press
Set 1: 20kg (44 lbs) x 10 reps
Set 2: 20kg (44 lbs) x 11 reps
Set 3: 25kg (55 lbs) x 9 reps

the military press was done without using any leg movement to aid in the lifting the weight except on the last 2 reps on the last set. The movement of the legs was minimal though. I was also just working on my form as I have not done this for a while.

Exercise 4: Dumbell Shrugs
Set 1: 27.5kg (60.5 lbs) x 15 reps
Set 2: 32.5kg (71.5 lbs) x 15 reps
Set 3: 37.5kg (82.5 lbs) x 12 reps

Exercise 5: Reverse Dips
Set 1: 0kg (0 lbs) x 15 reps
Set 2: 10kg (22 lbs) x 15 reps
Set 3: 15kg (33 lbs) x 20 reps

Exercise 6: Seated Dumbell Extensions
Set 1: 25kg (55 49.5 lbs) x 12 reps - up by 5.5 lbs
Set 2: 30kg (66 60.5 lbs) x 12 reps - up by 5.5 lbs
Set 3: 35kg (77 71.5 lbs) x 10 reps - up by 5.5 lbs

Exercise 6: Rope Pushdowns
Set 1: 25kg (55 lbs) x 12 reps
Set 2: 35kg (77 lbs) x 12 reps
Set 3: 20kg (44 lbs) x 12 reps
10kg (22 lbs) x 12 reps

Exercise 6: 1 Arm Standing Dumbell Curls
Set 1: 10kg (22 lbs) x 12 reps
Set 2: 15kg (33 lbs) x 8 reps
7.5kg (16.5 lbs) x 8 reps
5kg (11 lbs) x 8 reps

Exercise 6: Machine Preacher Curls
Set 1: 20kg (44 lbs) x 10 reps
15kg (33 lbs) x 8 reps
10kg (22 lbs) x 5 reps
5kg (11 lbs) x 6 reps

Thoughts:


Ok thats all till the next workout

[cabUK]

DIET

Date: 23rd Jan 2008

Supplements:

• Multi Vitamin
• Cod Liver Oil Tablet
• Vitamin C Tablet

Comments:

Food:

Comments:

I woke up late for work this morning so did not have time to eat then I was rushed at work and didnt get to eat until 11.30am.

11.30am:

1. 2 small jacket potatos
   • Calories: 152
   • Protein: 3.6
   • Carbs: 34
   • Fat: 0.2
2. Tin of beans
   • Calories: 158
   • Protein: 9
   • Carbs: 26
   • fat: 1.1
   • Salt: 1
3. Tin of tuna
   • Calories: 146
   • Protein: 34
   • Carbs: 0
   • Fat: 0.2
4. Supplements

2.00pm:

1. Whey Protein Shake
   • Calories: 198
   • Protein: 22
   • Carbs: 14
   • Fat: 6

3.00pm:

1. Had 4 cream crackers and a bit of cheese but do not know the macros.

5.30pm:

1. Nitro tech protein bar
   • Calories: 270
   • Protein: 30
   • Carbs: 31
   • Fat: 6

6.30pm:

1. 200g lean mince beef
   • Calories: 320
   • Protein: 44
   • Carbs: 0
   • Fat: 16
2. 50g spaghetti
   • Calories: 175
   • Protein: 6
   • Carbs: 31
   • Fat: 0.7
3. Bolognause (sp?) sauce
   • Calories: 43
   • Protein: 1.3
   • Carbs: 9.4
   • Fat: 0

7.30pm:

• Serving or Enrage
  • Calories: 156
  • Protein: 0
  • Carbs: 39
  • Fat: 0
  • Salt: 0.09

9.00pm:

• Serving of ProRecover
  • Calories: 297
  • Protein: 24
  • Carbs: 49
  • Fat: 1

10.30pm:

• 2 Slices of bread
  • Calories: 198
  • Protein: 8.8
  • Carbs: 34
  • Fat: 2
  • Salt: 0.43
• Tin of tuna
  • Calories: 146
  • Protein: 34
  • Carbs: 0
  • Fat: 0.2
• Tablespoon of mayo
  • Calories: 15
  • Protein: 0
  • Carbs: 8
  • Fat: 1
  • Salt: 0.4

12.00am:

• Whey protein
  • Calories: 198
  • Protein: 22
  • Carbs: 14
  • Fat: 6

Totals:

Calories: 2472
Protein: 238.7 grams
Carbs: 282.2 grams
Fat: 40.4 grams
Salt: 1.92

Final Thoughts

The macros recording will get better and more accurate as I get into a pattern.

Ok thats all for my diet yesterday.

[cabUK]

Hi guys sorry i have not posted for a few days had some things to sort out.

Will post todays workout tomorrow.

In the meantime here are some pictures my training partner took and didnt tell me the bastard lol

I am the one with a weeks old beard, balding spot and just in case i a also in the red shirt.

Look at my training partner posing lol

[cabUK]

Long time since I posted here but things in life sometimes have to takr priority but here is my workout from Monday.

DATE: Monday 14th April 2008

Training Time: 7.15pm

Body Parts Trained:

• Chest
• Back

Energy & Motivation:

Didnt feel full of energy during this workout but I managed to get myself up for it and put some ok weight on the bar. Not a million miles away
from what I was lifting before.

Pounds or done by multiplying the kg by 2.2 pounds.

NOTE: I do not include the weight of the bars etc only the plates.

Exercise 1: Pec Dec
Set 1: 20kg (44 lbs) x 12 reps
Set 2: 25kg (55 lbs) x 12 reps
Set 3: 30kg (66 lbs) x 12 reps
Set 4: 20kg (44 lbs) x 12 reps

Exercise 2: Flat Bench Press
Set 1: 40kg (88 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 10 reps
Set 3: 60kg (132 lbs) x 10 reps

Exercise 3: Hammer machine incline press
Set 1: 30kg (66 lbs) x 12 reps
Set 2: 60kg (132 lbs) x 7 reps
Set 3: 65kg (143 lbs) x 3 reps

Exercise 4: Hammer Decline Machine
Set 1: 40kg (88 lbs) x 15 reps
Set 2: 60kg (132 lbs) x 12 reps
Set 3: 80kg (176 lbs) x 12 reps

Exercise 5: Pulldowns to the front (wide grip)
Set 1: 35kg (77 lbs) x 12 reps
Set 2: 40kg (88 lbs) x 10 reps
Set 3: 40kg (88 lbs) x 10 reps
Set 3: 45kg (99 lbs) x 10 reps

Exercise 6: Hammer upper back pulldowns (no idea what its called but ill try take a pic)
Set 1: 30kg (66 lbs) x 10 reps
Set 2: 35kg (77 lbs) x 10 reps
Set 3: 40kg (88 lbs) x 10 reps

Exercise 6: T-Bar Rows (close grip)
Set 1: 40kg (88 lbs) x 12 reps
Set 2: 60kg (132 99 lbs) x 12 reps
Set 3: 80kg (176 lbs) x 10 reps

Exercise 6: Seated Cable Rows
Set 1: 40kg (88 lbs) x 12 reps
Set 2: 50kg (110 lbs) x 10 reps
Set 3: 55kg (121 lbs) x 10 reps


Thoughts:

Not a bad workout but my energy did dip on exercise 6 and I think its down to not getting enough carbs on the day so I will be upping these for future training sessions.