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OnlyHuman

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Current goal >>>----->  to make some progress with my body composition.

More on the lines of look good / feel good as opposed to worrying about performance at this stage (no powerlifting training), if that makes any sense...

 

Current stats are:

 

BW averaged out to be  78.5 over the last week with a t-shirt and shorts on (empty tummy, in the AM) 

According to the US Navy Calculator, based on my 39 cm neck and 85 cm waist I sit at roughly 17 % BF and i think it is a pretty solid estimate. 

78 at 17% gives me a ~ Lean body mass of 65 kg and Fat mass of 13 kg. 

My maximum lean body mass calculates to be 75.2 kg at 12% BF so it seems I have some room for a bit more muscle and definitely  some fat loss :-( . However  I be just happy to feel / look athletic once again. 

 

I calculated my maintenance calories to be approximately 2450 cals/day for the activity level. I will mostly do IF but may experiment with some extended fasts initially while my BF is in the high tens. 

 

 

Training wise I plan to get about 16 sets per muscle groups over the week. This could be a combination of either the following, whole body / upper - lower / Push - Pull - Legs. 

I just plan to get enough volume in and do the best I can with the amount of time I have available at the time. 

Not sure if i will consistently / directly) train ABBs,  qualfs, forearms - undecided about these at this stage. 

 

I will apply a simple double progression to most of my lifts, with some movements I am starting out on the lighter end....

 

 

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W1 D1  

 

Iso-lateral chest press 30(W)x10(R)x4(S)

V-squats 100 x 10 x 4

Prone leg curl 51 x 8 x 4 

Iso-lateral lat. pull down 22.5 x 10 x 4

 

Incline DB curls 10 x 10 x 4

Cable triceps extensions 36 x 12 x 4

 

 

Eats:

2100 calories 

 

 

I did  full body session yesterday with double the volume, didn't feel too rough today (maybe quads), but than again didn't go heavy or anything...  

 

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W1 D2 

 

Walking lunges  17 + 17 (W) x 20 (R) x 2 (S)

Glute ham raises BW x 8 x 4

Machine flies 45 x 10 x 3

High to low cable row 96 x 10 x 4

DB concentration curls 12.5 x 10 x 3

Close grip bench press 67.5 x 8 x 2

 

 

Reduced the volume slightly. It seems I caught some upper respiratory bug, coughing a bit... :huh:

I may up the general volume guide over the week, see how it goes over the first few weeks.

I ordered a Versa grip last week, arrived today (shipping = cost of product :blink:) - will give it  a try tomorrow. 

 

Eats - 2000 cals

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W1 D3 

 

Hammer strength chest supported row 42.5(W) x 10(R) x 4(S)

DB bench press 31.5 x 10 x 4

Hack squats 70 x 10 x 2

Prone leg curls 51 x 9 x 4

EZ bar curls BAR + 15 x 9 x 4

DB hammer curls 12.5 x 7 x 3

 

Good session, really enjoyed it. 

 

Eats - 2200 

(Picture  - Tonight's dinner.) 

dinner.jpg

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W1 D4

 

Close grip incline BP (paused) 55 x 10 x 4

Iso lateral lat-pull-down 25 x 10 x 4 (DP = Double  progression)

V squats 100 x 10 x 4

Glute-ham raises BW+2.5 x 8 x 4 (DP)

DB alternating curls 15 x 10 / 8 / 8 x 3

 

Good session. (Woke up at 4 am on my own account not sleepy and din't feel like going back to sleep, good energy levels. Doesn't happen very often, I'll take it :happy:)

Eats = 2200

 

W1 D5 

 

High to  low cable row 102 x 10 x 4 (DP) 

Walking lunges 19.5 x 20 x 2 (DP)

Standing leg curls 30 x 8 x 4 (DP)

Iso lateral chest press 32.5 x 10 x 4 (DP)

DB concentrated curls 12.5 x 10 x 4 

Cable triceps extensions 48 x 12 x 3 

 

Good session, starting to progress some of the weights / movements. Very easy at this stage since i did start very light on most of them. 

 

Eats = 2600

 

I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training. 

 

Edited by OnlyHuman
Spelling ... can't grammar :(

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I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! :-D

 

23 hours ago, OnlyHuman said:

I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training

How do you find this? Notice any difference?

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58 minutes ago, Pseudonym said:

I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! :-D

 

How do you find this? Notice any difference?

 

Thanks Pseu!

 

It seems to be fine so far.  Early days tho ... 

 

 

W1 D6  

 

DB Bench press  34 x 10 x 4 (DP) 

Incline bench press (paused) 60 x 10 x 4 (DP)

Iso-lateral lat-pull-down 27.5 x 10 x 4 (DP)

EZ bar curls BAR + 15 (DP)

 

 

Good session once again.

I didn't want to stop but had to go to work :mellow:

Progressed all exercises.

 

Eats = 2200

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W1 D7

 

Safety bar squats  BAR + 85(W) x 8(R) x 3(S) (DP)(DP = Double progression = I progressed either the weight, sets, or/and reps in this session.) 

Glute ham raises BW + 2.5 x 8 x 4

Bayesian pec deck flies 51 x 10 x 4 (DP)

Hammer strength chest supported row 45 x 10 x 4 (DP)

Close grip bench press 80 x 10 x  3 (DP) 

Dumbbell alternating curls 15 x 10 x 3 (DP)

 

Once again I really enjoyed my training session. I am more than happy to spend time at the gym and workout at the moment. 

 

My weakly average of body weight (over 4 weigh-ins) turned out to be  77.6  This represents a 0.9kg drop over a week with an average calorie intake of 2214 cals/day. I think I will increase my calories o 2300 / day over the next week and see what sort of weight change (if any will take place).

A near full kg of drop over the week is a bit to high IMO when my main goal is to RECOMPOSITION (gain muscle and loose some fat .... at the same time/concurently). 

 

 

Today's eats are planned to be at: 2200 cals 

 

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W2 D1 

 

Bench press  80 x 10 x 4

Iso lateral lat-pull down 30 x 10 x 4 (DP) 

Walking DB lunges 22 x 20 x 2 (DP)

Standing leg curls 32.5 x 8 x 4 (DP) 

Concentration curls 12.5 x 12 x 3 

DB hammer curls 10 x 10 x 3

 

Eats...

 

(1) 2 pieces of toast, slice of "low fat" cheese  and fat free ham, 2 servings of Isolate

(2) 2 pieces of toast, slice of "low fat"cheese  and fat free ham, Yogurt and strawberries 

(3) Venison mince meet balls, potato wedges, greens and pickles 

 

Total 2300 Cals 

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W2 D2

 

High to low cable row                     104 x 10 x 4 (DP) 

Dumbbell bench press                    35 x 10 x 4 (DP) 

Incline close grip BP (paused)     60 x 10 x 4

EZ bar curls                                          BAR+15 x 10 x 4

DB hammer curls                              10 x 10 x 2

 

Good session. 

Eats 2300 

 

Pix = Dinner, and my protein bar stash for when the sweet cravings hit... :wacko:

 

unnamed.jpg

unnamed-1.jpg

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W2 D3

 

Prone leg curls                                     53.5 x 10 x 4 (DP = Double progression)

Iso lateral lat pull down                   30  x 10 x 4

Bayesian pec deck                             51 x 10 x 4 

DB hammer curls                               12.5 x 10 x 4 (DP)

Hanging leg raises                              BW x 10 x 3

 

 

Eats 2300

 

An other good session... 

Bough some C4 pre-workout .. got a free bag with it, yuss ;-)

unnamed.jpg

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W2 D4

 

Paused BP                                  80 x 10 x 4

Iso lateral lat-pull-down      30 x 11 x 4 (DP) 

Glute-ham raise                       BW+4 x 8 x 4 (DP)

DB alternating curls               15 x 8 / 6 

Cable triceps extensions       42 x 10 x 2 

 

 

Compounds felt alright, curls and cable extension was pretty sub par performance wise so I only did a little of the. Come back to them an other day.

 

I was pretty hungry all day for some reason, more than usual. (Less greens and fibre perhaps ...) 

 

Eats 2600 

 

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W2 D5/6/7 

 

Hammer strength Iso-row  (I called this chest supported row in previous entries.)    46.5 x 10 x 4 (DP)

Incline BB bench press     (paused)                                                                                                    60 x 10 x 4

Hybrid Lat pull down / Face pull movement                                                                                 42 x 15 x 4

DB hammer curls                                                                                                                                       12.5 x 10 x 3 (DP)

 

Good session.  

Eats 2350

 

 

D 6       

I usually train early in the mornings fasted.

However, on Saturdays this is sometimes not an option due to work commitments. 

So I fasted more along the lines of 16 / 8 and had 2 meals prior to working out. I had to go to a different gym, not my usual thus I won't log exercises or weights. (Upper body only session, mostly machine based. Back, chest and arms. 16 sets in total.)

 

Ok session but not quiet as good as some of my early mornings one. Had a decent pump and enjoyed the change in environment. Played with some new toys ... however the pre-workout taken late in the afternoon interfered with my ability to fall asleep (quality too I think). 

 

Eats 2200

 

 

D7 

 

Safety bar squats                                    BAR + 87.5 x 8 x 4 (DP) 

Romanian deadlift                                 80 x 8 x 4

Iso lateral lat-pull-down                      30 x 12 x 4 (DP) 

Bayesian peck deck                              57 x 10 x 3 (DP) 

Hybrid lat-pull-down / face pull      48 x 15 x 4 (DP) 

EZ bar curls                                              BAR + 15 x 11 x 4 (DP) 

 

 

Ok session, had a mild tension head ache (Often happens when I start back with movements like deadlifts or variants that use my upper traps a bit... I haven't deadlifted over 2 years or so I think. )

 

Eats - planning to hit 2300 cals 

 

 

Weakly average body weight came to 78 kilos exactly over 6 weigh-ins. This represents a 0.4 gain from previous week but a 0.5 kg of total weight loss over the last two. Not worried at all, waist measurement decreased (checked several times) over the last two weeks.  So I plan to keep my calories the same for most of next week (and even the week following perhaps - according to outcome). I will travel for two days so likely that I will not train or count calories on those days. I still plan to make "decent" dietary choices and will supplement with some whey isolate as per usual over those two days. 

 

 

Training reflection - last two weeks trained every day, total volume seem to be (very) high for some muscle groups I would like to bring up but  very low or none for some others. Feeling pretty good in general, minor aches and pains no severe DOMS or anything. Clothes seems to fit 

a bit different but this could be in my head as it has only been 2 weeks. I am still trying to figure out how much volume and frequency I can handle that contributes to optimal progress.

 

 

Some interesting read (I don't agree with everything he says but certainly some fascinating information to ponder about in it ...)  enjoy...

https://archive.is/vbYjs

 

 

 

 

 

 

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W3 D1 

 

High to low cable row                       106 (W) x 10 (R)  x 4 (S) (Double Progression) 

Bench press   paused                         80 x  10 x 4

Prone reverse DB fly                           3 x 20 x 4

Standing leg curls                               30 x 8 x 4

DB hammer curls                                12.5 x 10 x 4 

 

 

Ok session, some of the movements felt really good (bench and DB hammer curls but some eg: standing leg curls) were a bit on the rough side today... I am pretty sure the RDLs were a bit of shock to the system so no drama...

 

 

Eats - justa touch under 2300 

 

The pictures are breakfast (post workout meal) 300 gram snitchel / zucchini and rice/quinoa.

Than had two protein bars for lunch.... (on the go, no time for a proper meal) 

Than dinner 400 grams venison meat balls ( I am getting hooked on these ...) + one  egg plant (pan fried) and a power crunch bar... 

 

 

unnamed-1.jpg

unnamed.jpg

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Quick progress update.

 

I just realised the initial calculator I used doesn't do decimals when it is in metric mode :wacko:

This one:  http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

 

But this one does: http://www.calculator.net/body-fat-calculator.html

 

So I recalculated my numbers.

 

At the start:

Average body weight 78.5

Neck 39

Waist measurements 85 

 

Gives me a starting point of 17% BF with 13.3kg of fat mass and 65.1 Lean body mass (LBM) 

 

This week's average weigh in (over 4 weigh-ins) was 77.8 with never measuring above an 83.5 cm waist.

This gives me 15.8% body fat, 12.3kg fat mass, and a 66.5kg LBM.

 

So just under 3 weeks = 1.2% body fat drop (1.1kg fat mass loss) and a 0.4 kg of LBM gain

 

 

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Quick update...

 

Have been traveling and moving house. Didn't manage to stay consistent. "Fallen off the bandwagon" pretty bad actually :blink::-(

Bad dietary choices + I over eat every day :ph34r:

Back into it, starting today.

I will try to update the log 2/3 times per week.

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Week 5 

 

 

Day 1 

 

Seal row                                                                        40(W) x 12(R) x 4(S)

Hammer strength Iso lat pull down                  30 x 14 x 3 (DP)

DB bench  press                                                         31.5 x 15 x 3

EZ bar curls                                                                  BAR + 17.5 x 10 x 3 (DP)

 

20 minutes of LISS cardio - bike.

 

Eats 

 

10 am Protein bar

 

12:30 chicken breast and coleslaw 

 

6:30 300 grams of beef and some vege as stir fry

 

9:30 protein isolate and 1 tbs of peanut butter 

 

 

Day 2                           

 

 

Hammer strength Iso lat row                                 45 x 10 x 4

Push up plus                                                                  BW x 20 x 2

Hack squats                                                                   50 x 20 x 2 

Single leg DB deadlifts                                              12.5 x 10 x 2

DB hammer curls                                                        12.5 x 15 x 2 

 

 

 

Eats

 

AM 7:30 2 x isolate + 1 tbs of peanut butter

 

1PM 3 sausages + vegetable stir fry

 

9 PM 2 sausages + 4 eggs + large purple onion 

 

9:30 Isolate x 1 

 

 

 

 

 

 

Training has been pretty good so far this week. ( I do feel somewhat drained but I think it has more to do with moving flats than anything else.) 

Been eating well, girlfriend doing Keto (making great progress) so I feel a bit more motivated to keep on track with eating... I haven't been monitoring calories as of yet but try not to over eat .... aiming for about 2100 cal / day. 

 

No measurements this week (weight or waist circumference). I will wait a bit .... maybe a week or two... t

 

 

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Week 5

 

Day 3 

 

Seal rows                         40 x 10 x 3

Cable lawn movers     42.5 x 12 x 3 (DP) 

EZ bar curls                    Bar+ 17.5 

Reverse EZ bar curls  Bar +10 

 

Eats about 2000 cals - Roughly 180 Protein / 110 Fat / 60 Carbs

 

Day 4

 

Hammer strength iso row 45 x 20 x 3 (DP) 

Push up / DB flies                 BW x  25 x 3 sets / 12.5 x 12 x 3 sets

Cable lawn movers              42 x 12 x 3 

Hack squats                            50 x 20 x 2 

 

Eats (about) 2100 calories 210 Protein +  115 Fat + Some small amount of crabs from vegetables and condiments mostly. 

 

 

Day 5 

 

Hammer strength Iso-lat-pull down   32.5 x 10 x 3

Cable lawn movers                                     42 x 12 x 3

DB hammer curls                                        12.5 x 15 x 3 (DP) 

Farmers walk                                                27.5 s for 3 rounds 

Reverse dumbbell flies                                Light as ... 

 

Eats  (didn't count cals) 

 

7:30 2 scoops of isolate and a table spoon of peanut butter

12:30 300gr beef and greens

3pm 1 x quest bar

9 pm 200 gr beef + 300 gr chicken + coleslaw + 1 keto bun with peanut butter. 

 

 

Day 6

 

No training.

Fasted until 4 pm 

2 meals today only..

 

1st : Chicken breast with some skin on and coeslaw, 3 sausages with some tomatoes

 

2nd still to come... thinking eggs/some feta + tomatoes and a quest bar perhaps... 

 

 

Training been good in general. Not getting as good of a pumps as before due to low carbing but thats expected.

Training tomorrow but may go to a different gym... for a change. 

 

No measurements so far... It feels like I am back to where I was before I went traveling tho.

 

 

 

 

 

 

 

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W5 D7 

 

Front squats                            80 x 5 x 4 

Prone leg curls                       35 x 15 x 3

Seal  row                                   42.5 x 10 x 4 (DP) 

Seated cable row                  96 x 10 x 3

EZ bar curls                             BAR + 20 x 10 x 4 (DP) 

Snatch grip deadlift             Just worked up to 120 x 5 to see how they feel... haven't deadlifted for a long time (years I think) 

 

 

Ok session. Trained fasted as usual just a bit later in the day ( didn't seem to struggle with energy ) 

I haven't front squatted for many years ... so I just played around with some light weight. Felt good to do them once again...

Snatch grip deadlift - I think I only did them once or twice over the last few years so I just tested the waters... might throw them back in. 

 

 

Eats:

 

4pm - 4 x burger patties, tomatoes, gherkins, some cubes of cream cheese (3 table spoon worth I think) 2 keto buns

 

5:30 pm - Quest bar, 2 teaspoon of peanut butter. 

 

8 pm - dinner - thinking of 400 gr meat balls, some greens maybe some avocado (maybe not...)

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Week 6  -  Recap 

 

Training...

 

Training has been very consistent. I trained every day since last update, focusing on upper body pulling movements and doing some maintenance for most other muscle groups. Only one LISS cardio session this week, not really into it at the moment mostly due to time constraints. 

All sessions were done fasted. Not lifting that heavy but consistently progressing most exercise at this stage...

Energy levels were good for most sessions and I only really had one sub-par session on Tuesday for some reason. I cut it short and swithhed to some foam rolling, stretching for the rest of that session. 

 

Eating been low carb most days i count / estimate calories in my head. Aiming for about 2200 cals / day. Low carb, at least 2 gr protein / kg of body weight and the rest is fat...

Some sample days ... 

 

Monday 

 

Trained fasted at 8 am 

 

10  -  2 scoops of isolate and 2 tea spoon of peanut butter

 

12  - 400 gr beef + greens

 

8 30 - 4 eggs + 2 whites, tomatoes + 2 keto buns

 

9 - 1 quest bar

 

Wednesday

 

7 30 - 2 scoops of isolate 

 

12 00 - 120 beef (fatty) + 1 scoop of isolate + tomatoes 

 

4 - 1 tea spoon peanut butter 

 

8 30 - 400 grams of pork meat balls + cucumber salad in greek yogurth

 

 

Friday 

 

7 30 - 1 x quest bar + 1 scoop isolate

 

11 - 300 grams beef meat balls  + 3 zucchinis as stir fry

 

4 - Dymatize protein bar  

 

8 30 - Sausages and home made cucumber salad in greek yogurt

 

 

 

Today I had one meal so far after training but I will have my Xmass function tonight and we are going to a thai place ... I will just pick a main and some desert regardless of carb content etc... than back into it tomorrow.  

 

Progress update 

 

                               Waist measurement                  Body weight         Body fat %             Lean body mass             Fat mass   

 

Week 1                             85                                                   78.5 kg                   17 %                          65.1 kg                             13.4 kg 

Week 3                             83.5                                                77.8 kg                  15.8 %                       65.5 kg                             12.3 kg

Week 6                             82.5                                                77.9 kg                  15 %                           66.2 kg                             11.7 kg

 

 

Some improvements.

It could have been much better but "I have fallen off the horse" for a good 7 - 10 days I would say.... obviously consistency is key, and I should have known better. Still ... managed to make some small progress when I pulled finger... yey for that. 

 

 

 

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