gazza Posted July 25, 2018 Author Report Share Posted July 25, 2018 Fasted cardio ticked off at 0630hrs. 30 minutes with a 1 minute jump in level/intensity every 3 minutes. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 26, 2018 Author Report Share Posted July 26, 2018 Late one last night due to open nights for prospective school open nights for my eldest. Bis and tris Dips 3x20 bodyweight only. Overhead cable extension 3x12 giant set with pushdowns 3x10 and hammer curl 3x12 One arm d/b extension 3x12 superset with concentration curls 3x10 Quick fry! Quote Link to comment Share on other sites More sharing options...
gazza Posted July 26, 2018 Author Report Share Posted July 26, 2018 Legs today, no cardio. Warm up on the bike first then, Squats 2x15 A2G, nothing flash, just enough to get everything pumped and firing. Walking d/b lunges 3x10 Seated leg curl 3x10 superset with DB romanian deads 3x12. Single leg extension 3x12 to finish off. Cardio could be interesting tomorrow. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 27, 2018 Author Report Share Posted July 27, 2018 0630hrs fasted cardio. 3 minutes cruise, 1 minute high intensity for 30 minutes. Day off work today so it was back down the hill for a chest session. Stability ball one arm bench press 4x12 Incline flyes 3x10 Decline flyes 3x12 Low cable crossover 2x12, 1xladder Titties done. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 28, 2018 Author Report Share Posted July 28, 2018 Fasted cardio at 0630hrs this morning. Managed to catch the lunar eclipse in transit. 30 minutes on the stairmaster, upped the tempo/resistance a level today. 3 minutes steady with a bump in level for 1 minute intervals. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 28, 2018 Author Report Share Posted July 28, 2018 Back for round 2 WG pulldowns 1x15, 3x12 Iso lateral row machine 4x12 CG pulldown 3x8 Cable row 3x12 Seated DB shrugs 3x10 Quote Link to comment Share on other sites More sharing options...
gazza Posted July 28, 2018 Author Report Share Posted July 28, 2018 Fasted cardio done at stupid o'clock. Day 28s number looked like this. Tweaking things here and there. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2018 Author Report Share Posted July 30, 2018 Arms last night.... Bodyweight dips 3x20 One arm overhead dumbbell extension 3x10 Overhead cable extension 3x12 superset with rope pushdowns 3x10 Hammer curl 3x12 Concentration curls 3x10 Having some issues with the right arm at the moment, need to have a look at the mechanics of things a bit and get more targeted. Any suggestions on a good tricep blast would be helpful and well received. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2018 Author Report Share Posted July 30, 2018 Legs today followed by some treadmill action Squats 2x15 Walking lunges 3x10 Seated leg curl 3x10 superset with DB romanian deads 3x12 Single leg extension 3x12 All done and off to work. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 31, 2018 Author Report Share Posted July 31, 2018 Shoulders. Iso lateral press 1x15, 1x10, 1x6, 1xamrap Facepull 3x12 superset with side laterals 3x10 Archer lateral raise 3x10 superset with around the world 3x12 Incline bench lateral raise 3x10 30 minutes on the treadmill to finish off. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 31, 2018 Author Report Share Posted July 31, 2018 Fasted cardio at silly o'clock this morning. Ticked up 40 minutes on the stairmaster 3 minutes constant #11, then a 1 minute interval at #14 and back down to the constant. Last interval was for 90 seconds. Bit of a recovery day today, some foam rolling and a wee ab session at home. Getting body comp done again tomorrow. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 1, 2018 Author Report Share Posted August 1, 2018 Down the road for fasted cardio this morning, then back down for a body composition assessment. Scored a pack of goodies for being the member of the month and highest gym user for the month (43 visits lol). Bag of protein, tshirt, gym towel shaker and some bluetooth headphones for the win. jimmybro1 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted August 2, 2018 Author Report Share Posted August 2, 2018 Chest tickled, Single arm swiss ball bench 4x12 Incline flyes 3x10 Decline flyes 3x12 Low cable crossover 2x12, 1xladder Short and sweet. Weights a bit lighter, decreased rest between sets. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 3, 2018 Author Report Share Posted August 3, 2018 0615hrs and it was down the hill for fasted cardio. Then back down before I started work for a back session. WG pulldowns 1x15, 2x12 Iso lateral row machine 3x12 CG pulldown 3x12 Cable row 3x12 Straight arm standing pulldown 3x12. Dropped the weights slightly and the rest between sets. Upped the tempo a wee bit and focused on a good squeeze/contraction. 125g of carbs a day at the moment, half way point tomorrow. See how things are around Monday/Tuesday and may have a refined. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 4, 2018 Author Report Share Posted August 4, 2018 Job done for today. Pseudonym and justhell 2 Quote Link to comment Share on other sites More sharing options...
gazza Posted August 5, 2018 Author Report Share Posted August 5, 2018 Legs today followed by the dread mill. Leg press (narrow stance) 4x12 Walking d/b lunges 3x10 superset with DB romanian deads 3x12 Single leg extension 3x12 Standing leg curl 3x10 30 mins on the treadmill. 50g of carbs 1.5 hours pre workout, most of which came from oats, 30g of carbs from kumara post workout. No more carbs today other than the trace amounts from nuts and veggies 105g total carbs by the end of today. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 6, 2018 Author Report Share Posted August 6, 2018 Arms today Dips (bodyweight only) 3x20 Overhead cable extension 3x12 superset with cable pushdowns 3x10 Hammer curl 3x12 Concentration curls 3x10 Single arm pushdowns 3x12 superset with kickbacks 3x12 45 minutes of HIIT on the stairmaster to finish. 95g of carbs by the end of the day, times pre and post workout mostly, just residual carbs from vegetables the rest of the day. 2 days off work as of tomorrow so fasted cardio at dumb-arse o'clock with shoulders in the evening. Refeed planned for tomorrow. Wednesday will be a rest day/double cardio day, fasted in the AM then another session late afternoon with an ab/core circuit afterwards. This should be a good kickstarter after the previous days refeed. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 7, 2018 Author Report Share Posted August 7, 2018 45 minutes fasted HIIT cardio ticked off on the stairmaster at 0615. Shoulders tonight. Refeed going down. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 7, 2018 Author Report Share Posted August 7, 2018 Shoulders tonight Iso lateral press 1x15, 1x10, 1x6, 1xamrap Facepull 3x12 superset with lateral raise 3x10 Archer lateral raise 3x10 superset with around the world Incline bench lateral raise 3x10 Quote Link to comment Share on other sites More sharing options...
gazza Posted August 7, 2018 Author Report Share Posted August 7, 2018 Another boring cardio post! Fasted stairmaster HIIT done. Back down the hill again this evening for some abs/core and more cardio, DREADmill on the menu tonight. Back in shift from tomorrow so that means cardio after my weights session. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 12, 2018 Author Report Share Posted August 12, 2018 Still slogging away. Nothing interesting to report, just cardio and more cardio with a weight session here and there. Down to 83kg, dont have to make weight as such being over 40. However, I reckon I need to drop at least 3kg more to shift that pocket of stubborn fat round my belly button. Carbs are low at the moment, around 70g a day with oats in the morning my only true carb source. Trying to keep fats up over 90g a day, blanched plain peanuts for snacks, MCT oil and fish oils mainly with a feed of fatty fish no and then. The rest is protein, which is sitting above 1g per pound of LBM from food plus 20g of glutamine a day and 3-4 serves of BCAA, consuming some of this during fasted cardio. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 21, 2018 Author Report Share Posted August 21, 2018 Paperwork sorted! 17 days left to get this chubby, broken old body into something resembling a bodybuilder lol. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 22, 2018 Author Report Share Posted August 22, 2018 Today's body composition results. One more to do 2 days out. More for my own curiosity and interest as much as anything. Good to see the numbers doing their thing, especially when that self doubt pops up for a chat. 10 week cut may have been a bit ambitious but with everything life has thrown our way, it was the only option. Quote Link to comment Share on other sites More sharing options...
gazza Posted September 6, 2018 Author Report Share Posted September 6, 2018 Here's the situation 2 days out from D-DAY. The first test was done 10 days prior to starting a 10 week, pre-contest cut. Yep I know, 10 weeks isn't the norm but that's the way life played out and hey, after everything my broken body has been through what's 10 weeks of grind!?! A 1.6kg drop in lean mass but thats the way it goes, not a major in my opinion when I've been zero direct carbs for the last 2 and half weeks. Now it's all down to the bright lights. Quote Link to comment Share on other sites More sharing options...
gazza Posted September 7, 2018 Author Report Share Posted September 7, 2018 Who needs diuretics when you can steal wifeys wine, also might be pissed. All going down tomorrow, be prepared for pics. 3 in my class, 40 competitors in total, going to be a big day. Good luck to everyone. Quote Link to comment Share on other sites More sharing options...
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