jads70's Journal

jads70's Profile | Weight History

11 to 15 of 48

Page: Previous 1 2 3 4 5 6 7 ... Next

16 May 2014

Great week,

Macros almost on point but for the week pretty OK!

First week completed of new heavy lifting routine and been great, feel a real difference already opposed to high intensity.

Bathroom done, great figures at work, plenty busy and the sun is shining, things are looking good!

Add Comment

12 May 2014

Must pay more attention to labels!

Thought I would try a monster energy drink as a pre workout...

hmmm 47 cals that's not bad and only 10.8g of carbs.............yeah for 100ml!! a cans bloody 500ml!

Knob!

well still within Calorie range, just a few squeawy macros!

(3 comments)

10 May 2014

New for next 6 weeks

Daily- 2481

Pr- 245g
Ch- 154g
Fa- 98g
Fi- 49/61g (min/max)

Stick it as aweekly average and see what happens.

Add Comment

10 May 2014

OK- on the face of it it looks like a disaster.
It kind of is, but there are some positives. The last 4 weeks have been terrible with all sorts of added distractions that have thrown me right off course, couple that with a bit too much YOLO and we are here.
Now, Ive not trained 30% of what I usually do, and cardio has been non existent due to the added crap mentioned.
I have though, managed to do some heavy lifting and started benching again and it looks like shoulder is holding out! Considering what Ive eaten and done the last 4 weeks damage limitation has been good for me!
On another angle, arms chest and legs are bigger! Waist size is the same as it was 7lbs lighter so some re-composition is occiring too.

Recalculated numbers, new 8 week programme, its 4 weeks till Glebe, Im now 17st 7, my aim is to be sub 17st by the Glebe! That will be 3 stone lighter than last year.

Then the main target is still to be sub 16st by the time we go to Turkey (12 weeks!) This acheivable and is still main target!

Heavy weights now, lower reps, progression, HIIT cardio and 500 calories a day deficit.

Bring it on!

Week 1/3 2/4 3/6
MONDAY CARDIO AM
Monday Warm up/ Warm down full body mobility stretches
Upper Body A Warm up sets for all compounds of 1-2 sets
Bench Press
3 x 6-8 (2-3 mins)
Bent DB Rows
4 x 6-8 (2-3 mins)
Inc DB B/Press
3 x 8-10(1-2 mins)
Lat Pull Downs
3 x 8-10(1-2 mins)
Tricep pulldown
2 x 10-12(1 min)
E-Z Bar Curls
2 x 10-12 (1 min)
TUESDAY CARDIO AM
Tuesday Warm up/ Warm down full body mobility stretches
Lower Body A Warm up sets for all compounds of 1-2 sets
Dead-Lifts
3 x 6-8 (2-3 mins)
Leg Press
3 x10-12(1-2mins)
Leg Curls
3 x 8-10(1-2 mins)
Calf Raises
4 x 6-8 (1-2 mins)
Rope Crunches
4 x 20 (90 secs)
Knee Raises
4 x 8-10 (90 secs)
WEDNESDAY – (Rest Day Lifting) Do HIIT Cardio AM and/ or PM
THURSDAY CARDIO AM
Thursday Warm up/ Warm down full body mobility stretches
Upper Body B Warm up sets for all compounds of 1-2 sets
Pull-Ups
3 x 6-8 (2-3 mins)
BB Shoulder press
3 x 6-8 (2-3 mins)
Seated Cable Row
3 x 8-10(1-2 mins)
DB Bench Press
3 x 8-10(1-2 mins)
E-Z Bar Curls
2 x 10-12 (1 min)
Skull Crushers
2 x 10-12 (1 min)
FRIDAY CARDIO AM
Friday Warm up/ Warm down full body mobility stretches
Lower Body B Warm up sets for all compounds of 1-2 sets
Squats
3 x 6-8 (2-3 mins)
Single Leg Press
3 x 8-10(1-2 mins)
Leg Curls
3 x8-10(1-2 mins)
Leg Extensions
3 x 8-10(1-2 mins)
Calf Raises
4 x 6-8 (1-2 mins)
Rope Crunches
4 x 20 (90 secs)
Weekends do varied cardio both days HIIT or Steady State

Weight:	Lost so far:	Still to go:	Diet followed:
111.1 kg	3.2 kg	20.4 kg	Poorly

Add Comment Gaining 0.5 kg a Week

06 May 2014

Still no bathroom... having a lot of distractions at the minute and cant seem to get into a rhythm!

Did some good gym work last week and and started lifting heavy again. Did some presses and shoulder has held up- will do some more "exploratory" heavy lifts this week then start a new routine next week with revamped macros.

Weigh day this weekend then- it will be what it is, its been a shyte 4 weeks and I excpect to be annoyed.

Add Comment

jads70's Weight History

View Complete History