All my past cuts have failed awfully, and im sick of looking like sh*t, its about time I sort it out and get lean.
My old log went to sh*t, hopefully this one will be lively til the goal is smashed.
My stats as of now are awful, ive gained alot of weight in the past months or so.
I dont have a set date for when I want my goals to be complete by, but I want to be losing weight at steady pace week in, week out.
CURRENT STATS:
- 5ft 11inch
- 207lbs
GOALS:
- get to 176 or lower
- look good for once
- constantly improve lifts
CURRENT LIFTS:
- DB Chest Press: 30kgx5
- Barbell Shoulder Press: 50kgx1
- Deadlift: 130kgx1
- Squat: 90kgx1 (rough estimate)
- Barbell Row: 65kgx2-3
Workout Routine (roughly):
MON - Upper Body/Cardio
TUES - Lower Body/Cardio - Rugby Training
WEDS - Upper Body/Cardio
THURS - Lower Body/Cardio - Rugby Training
FRI - Rest or Lagging Bodyparts/Cardio
SAT - Rest or Lagging Bodyparts/Cardio
SUN - Rest
ALL WEIGHT WILL BE IN KG
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08-06-2010, 06:02 PM #1
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
# time to smash the gym and get lean# # n3ws #
☆☆☆υк ¢яєω☆☆☆
**SUB**
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08-07-2010, 12:45 AM #2
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08-07-2010, 03:21 AM #3
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08-07-2010, 05:52 AM #4
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
Just a quick 30minutes on the treadmill.
I've gotta say, not my favourite form of cardio, but im sure a quick 20-30mins every now and then wont be much troubleLast edited by N3WS; 08-07-2010 at 06:36 AM.
☆☆☆υк ¢яєω☆☆☆
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08-09-2010, 01:51 PM #5
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
UPPERBODY
Flat DB Press
Sets working up to
30kgx4
30kgx5
Incline Flyes
15kgx10
15kgx10
17.5kgx7
Barbell Rows
Sets of 50kg & 60kg
65kgx7 PR
65kgx6
V-Bar Pulldown
50kgx8
57.5kgx8
65kgx6
DB Shoulder Press
20kgx10
22kgx6
22kgx5
20kgx8
Side Laterals-Superset-Rear Delt Flyes
10kg lateralsx8-10
5kg flyesx12
Close Grip EZ Bar Preacher Curls-Superset-Overhead DB Extension
20kg Curlsx8-10
22.5kg Overheadx10
DB Shrugs
22.5kgx15x3
Barbell Wrist Curls
25kgxfailurex2
CARDIO:
22mins crosstrainerLast edited by N3WS; 08-10-2010 at 02:50 AM.
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08-09-2010, 01:56 PM #6
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08-09-2010, 04:05 PM #7
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08-09-2010, 04:18 PM #8
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08-09-2010, 04:53 PM #9
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08-09-2010, 05:02 PM #10
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
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08-09-2010, 11:19 PM #11
- Join Date: Feb 2007
- Location: Herts, United Kingdom (Great Britain)
- Age: 40
- Posts: 5,426
- Rep Power: 7921
Subbed bish!
Brit Thread: http://forum.bodybuilding.com/showthread.php?t=126871353
☆☆☆UK Crew☆☆☆ : http://forum.bodybuilding.com/showthread.php?t=146044953
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind."
"There is no such thing as pain. It's just weakness leaving the body!"
Smash It Out On The Chest!!!
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08-10-2010, 02:51 AM #12
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08-10-2010, 02:52 AM #13
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
LOWER BODY
Squats
Warmup sets
60kgx10
80kgx8
85kgx5
80kgx8
Deadlifts
warmup sets
100kgx5
110x5
120x2
120x2
Leg Press
200kgx8-10 for 4 sets
Quad Ext
working sets up to
65kgx8
Ham Curls
working sets up to
40kgx8
Seated Calf Press
3-4 sets
cant remember weight
Abs
20 sit ups
15 sit ups 15kg
15 sit up 15kg
20 sit ups
10 leg raises
CARDIO:
20mins crosstrainer
Rugby Training Later TonightLast edited by N3WS; 08-10-2010 at 09:08 AM.
☆☆☆υк ¢яєω☆☆☆
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08-12-2010, 03:17 PM #14
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
*YESTERDAYS WORKOUT*
DB Shoulder Press
Low Row
Lat Pulldown
DB Row
Incline DB Press
Cable Flyes
Lat Raises
Rear Delt Raises
Rope Pushdowns
Hammer Curls
Reverse Barbell Curls
DB Shrugs
Have forgot the numbers and weights used, but it was a solid workoutLast edited by N3WS; 08-14-2010 at 10:36 AM.
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08-12-2010, 03:18 PM #15
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08-12-2010, 04:37 PM #16
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08-14-2010, 06:54 AM #17
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08-14-2010, 09:02 AM #18
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08-14-2010, 10:35 AM #19
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08-14-2010, 10:39 AM #20
- Join Date: Feb 2009
- Location: Minnesota, United States
- Age: 29
- Posts: 3,684
- Rep Power: 630
Good luck man!
"It's not what you accomplished or how long it took you to get there, what really matters is that you actually did it!"
----------------------My lifting log------------------------
http://forum.bodybuilding.com/showthread.php?t=161934793
If you aren't being hated on you aren't doing sh**!!
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08-14-2010, 10:41 AM #21
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
DEADLIFTS & UPPERBODY
Deadlift
*warmup sets*
110kgx5
120kgx5
130kgx2 *PR*
130kgx1
110kgx4
Barbell OH Press
30kgx10
40kgx5
45kgx5
50kgx1
40kgx4
V-bar pulldown
Sets working up to
65kgx10
72.5kgx4
65kgx8
Flat DB Press
22kgx10
25kgx8
25kgx7
30kgx5
30kgx3
Hammer Strength Pulldown
Sets working up to
35kgx10 (35 on each side)
35kgx8
Superset-Lat Raises & Rear Delt Flyes
10kgx10 5kgx10
10kgx10 7kgx10
10kgx10 7kgx10
10kgx10 7kgx10
Cable Flyes
20kgx10
25kgx10
30kgx6☆☆☆υк ¢яєω☆☆☆
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08-14-2010, 10:43 AM #22
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08-16-2010, 06:02 AM #23
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
UPPERBODY
*going to gym soon, just list of what i'll be doing.
Seated DB Press
20kgx8
22kgx5
22kgx5
20kgx8
Barbell Rows
40kgx10
50kgx10
60kgx10
65kgx7
Flat DB Press
22kgx8
27.5kgx6
30kgx6
30kgx4
Incline Flyes
15kgx10
15kgx10
17.5kgx8
17.5kgx8
V-Bar Pulldown
57.5kgx10
65kgx10
72.5kgx7
65kgx6
Side Laterals-Superset-Rear Delt Flyes
10kgx10 7kgx10
10kgx10 7kgx10
10kgx10 7kgx10
10kgx10 7kgx10
DB Shrugs
20kgx15
22kgx10
22kgx10
20kgx10Last edited by N3WS; 08-16-2010 at 01:37 PM.
☆☆☆υк ¢яєω☆☆☆
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08-17-2010, 09:28 AM #24
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
LOWERBODY
Leg Press
100kgx10 warmup
200kgx10
220kgx10
240kgx8
240kgx8
250kgx6
Deadlift
warmup sets
90kgx5
100kgx5
100kgx5
100kgx5
100kgx5
Stacked Leg Press
few working sets up to: (varied foot positions)
full stackx10
full stackx10
fullstackx8
Laying Ham Curls
30kgx10
35kgx10
40kgx10
40kgx8
35kgx6
Single Leg Quad Ext
20kg(each leg)x10
22.5kgx8
22.5kgx7
22.5kgx7
Seated Calf Presses
Not sure on weights
4 sets til failure
CARDIO:
32mins crosstrainerLast edited by N3WS; 08-17-2010 at 01:21 PM.
☆☆☆υк ¢яєω☆☆☆
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08-18-2010, 06:48 AM #25
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,558
- Rep Power: 1199
UPPERBODY
Incline DB Press
22kgx10
30kgx5
30kgx6
27.5kgx6
22kgx8
Lat Pulldown
50kgx10
57.5kgx10
65kgx8
72.5kgx4
65kgx6
Seated DB Press
20kgx8
20kgx6
20kgx6
Low Row
50kgx10
55kgx8
55kgx8
65kgx4
50kgx8
Military Press-Superset-Upright Row
30kgx5 30kgx8
30kgx5 30kgx8
30kgx5 30kgx8
Cable Flyes
20kgx10
25kgx10
30kgx6
Side Laterals-Superset-Rear Delt Flyes
10kgx10 7kgx10
10kgx10 7kgx10
10kgx8 9kgx8
10kgx8 9kgx8
Hammer Strength Iso-Row
30kgx10
30kgx10
35kgx10
35kgx7
DB Shrugs
22.5kgx12
22.5kgx12
22.5kgx12
CARDIO:
35mins crosstrainerLast edited by N3WS; 08-18-2010 at 11:13 AM.
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08-18-2010, 08:55 AM #26
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08-18-2010, 11:13 AM #27
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08-18-2010, 10:58 PM #28
- Join Date: Feb 2009
- Location: Minnesota, United States
- Age: 29
- Posts: 3,684
- Rep Power: 630
Nice workouts man. Hows the cut going?
"It's not what you accomplished or how long it took you to get there, what really matters is that you actually did it!"
----------------------My lifting log------------------------
http://forum.bodybuilding.com/showthread.php?t=161934793
If you aren't being hated on you aren't doing sh**!!
-
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08-18-2010, 11:45 PM #29
- Join Date: Feb 2007
- Location: Herts, United Kingdom (Great Britain)
- Age: 40
- Posts: 5,426
- Rep Power: 7921
How deep you going with dem Squats Joshy?
Brit Thread: http://forum.bodybuilding.com/showthread.php?t=126871353
☆☆☆UK Crew☆☆☆ : http://forum.bodybuilding.com/showthread.php?t=146044953
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind."
"There is no such thing as pain. It's just weakness leaving the body!"
Smash It Out On The Chest!!!
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08-19-2010, 12:44 PM #30
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