gdl road to somewhere...?

[gdl]

Hi there

Im looking at getting back on stage in 2013, after a few years off

Might not happen, as havent run it past the Mrs

Age - 32

Height - 1.65

Bodyweight - 83.2kgs

Bodyfat - 16.9%

Would look at under 70s in IFBB or some some of Athletic class, Quads are probably my best bodypart so Mens Physique wouldnt be a smart option :pfft:

Currently lift 4x per week, and cardio 2-4 times for about 25-30minutes, low intensity steady state

Do the cardio more to keep a healthy heart as Im getting older :grin:

Diet today (as a guide its pretty typical)

7am 2 eggs, 5 whites, cup oats, milk, banana

8.30 train

10 30 grams whey and 30grams glucose

noon - 200grams cooked weight chicken, 150grams cooked kumara

next 2 meals will be same, but with green vegies (cucumber or broc)

Dinner will be steak or chicken and vegies, and maybe a shake if I need it

Normal supps - multi v in morn, pre workout, 3-5grams fish oil, glutamine at 10-15grams in 2-3 doses, using trib and zma at the moment, have found it gives me that "extra boost"

Will start posting training from next week

Look good so far team?

[gdl]

CHEST, TRIS

Incline barbell bench

60 x14

65x11

75 x8

75 x6

Flat dumbell Press

30 x11

35 x8

35 x7

Pec Dec Flye

56 x 12

63 x 8

70 x 6 (dumb idea)

V bar pressdown

24 x 16

31.5 x11

38 x8

38 x7

Decline Dumbell Overhead Extension

10 x12

12.5 x9

12.5 x7

no cardio

done and dusted in 45mins

[gdl]

TUE - BACK, CALVES

Chin ups (wide grip)

12 x bw

9 x bw

7 x bw

Bent Rows

60 x 12

70 x 10

75 x7

Seated Row

57 x 11

67 x 8

67 x6

Reverse Grip pulldowns

40 x 16

50 x11

57 x 7

Standing calf raise

135 x 14

135 x 12

175 x 10

175 x 9

Stupid Welly wind last night affected my sleep and sapped my strength

Took about 1 hour today

Tomorrow is off, will get 30 odd mins cardio in \:D/

[gdl]

THU - LEGS, ABS

Leg extension

33 x21,

54 x 15,

80 x 10,

80 x 8

BB Squat

80 x 12

90 x 10

100 x 10

110 x8

Leg Press

4PPS X 17

6PPS X 13

7PPS X 10

took a slightly wider stance which seemed to effect my range, ridiculous pump in my quads though so may keep this in my arsenal

Lying leg curl

40 x 14

50 x 10

60 x8

62.5 x 8 (last 2 forced) \:D/

Seated Leg curl

45 x 14

55 x 10

55 x 8

Stiff Leg deads

30 x 10, 10, 10 (hams felt tight so did these nice and slowly and just concentrated on squeezing)

Was going to do lunges but been at it for close to a hour so moved to abs and finish

Hanging knee raise 4 sets of 10

Diet this week has been real good, sleeps a bit funny though, cardio only 1 session so far of 30mins yday, so tomorrow will do some more

Mrs wants to go to Les Mills in hutt this weekend for a look so may even do a spot of cardio then :pfft:

[gdl]

last train of week

SHOULDERS, BICEPS

DB shoulder Press

22.5 x 14

27.5 x 10

27.5 x 9

would usually lift in the 30s - wasnt feeling it 100% so stayed in the 20s :roll:

Hammer Strength machine press

42.5 X 12

45 X 11

50 X 7

DB lateral raise

12.5 x 7 (this was a huge fail)

10 x 12

10 x10

BB curl

35 x9 (picked this up by accident thinking it was 30 - worked out ok)

35 x8

40 x 7

- last couple of reps mustve looked like a child swing in the playground-

Hammer curl

10 x 13

15 x10

17.5 x6

Thats it, contemplating cardio now, 20mins on stepper

In overviewing my first week of posting, diet has been good, not great. Getting plenty of veg during the day as well as in the evening. I relied more on brown rice for 80% of carbs this week, heading to the markets tomo so will be sure to hit up a couple of kgs Kumara and will make that my staple carb next week.

Training wise, the DOMS from back day (tuesday) is still troubling me today, legs feel fine suprisingly although tomorrow we shall see.

[gdl]

Well went to LM hutt city and did 25mins cardio sat morn, nice gym, was a hot day and heaps of guys wearing beanies which I didnt get

:pfft:

Mon -CHEST, TRIS

Incline barbell bench

60 x14

70x10

75 x8

Flat dumbell Press

30 x10

35 x8

35 x7

Pec Dec Flye

50 x 12

70 x 8

77 x 6

these felt much better this week

overhead tri extension with single dumbell

20 x16

25 x10

25 x8

V bar pressdown

28 x 12

35 x9

35 x7

tris felt they were going to pop!

20mins stepper to finish

[gdl]

Tuesday - BACK, CALVES

Bent Rows

60 x 14

70 x 12

80 x8

80 X7

Started with them and felt really great

Chin ups (wide grip)

9 x bw

7 x bw

6 x bw

Reverse Grip pulldowns

40 x 12

50 x10

60 x 8

60 x7

Toe Press

75 x 15

100 x 12

100 x11

110 x9

Feeling the DOMS already !

20mins on xtrainer

A good start to the week, got plenty of chicken, kumara, nuts and broccoli for next couple meals

Will likely do 30mins of cardio of some sort tomorrow, will be weighing, getting bf done friday

[gdl]

Yesterday 35mins of cardio was performed, enjoyed the day off weights

This morning i got my package from BB.com - 9lb worth of whey conc, isolate and casein. Did anyone else order from them the day they had free shipping?? what a beautiful day that was

THu - legs

Decided to start with hammies, Quads are dominant, so why not ?

Lying leg curl

30 x 17

40 x13

60 x9

65 x7

Stiff leg deeads

30 x18

40 x12

50 x10

Standing one leg curl

25 x12

32.5 x9

32.5 x8

Leg extension

40 x16

61 x11

BB Squat

70 x 13

90 x 10

100 x 8

all 3 sets were a absolute mission, feeling a touch out of breath

1 Leg Press horizontal leg press

60 x15

80 x10

90 x8

These were so tough, today was suprisingly hard.

no cardio ...or abs but will do them tomo

Started on no-xplode this week, bit more milder then 1MR, I find the comedown off 1MR horrific

Looking forward to checking in with weight/bf, sure Ive lost 0.5kg at least :pray:

[gdl]

ok so stats, first things first, down to 81.3kgs at 15.9%, its a start :clap:

SHOULDERS, BIS, ABS

DB shoulder Press

25 x 11

30 x 9

30 x 7

felt much stronger here today

Hammer Strength machine press

45 X 10

47.5 X 9

47.5 x8

these felt excellent

DB lateral raise

12.5 x 8 (better range and effort this week)

10 x 12

10 x10

BB curl (21 style as opposed to gangnam style :pfft: )

17.5 x21

20 x 21

25 x 21

Hammer curl

12.5 x11

12.5 x9

Hanging knee raise 2 x10

kettlebell side bends 2 x 8kg x15

Oblique alternating crunch 2x 10

Felt smashed...incline walked it for 20mins

Happy enough with the weight loss, will keep cardio as is, might intro a few more intensity techniques for weights, watch this space

Have a great weekend every1

[gdl]

MONDAY - CHEST TRICEPS

Today introduced rest pause (RP) for chest and drop sets (DS) for triceps

RP involved racking the weight, resting for a 10 count before lifting again

Incline barbell bench

65 x12

75 x9

75 x7/RP/4

Lost a bit of ROM for 3rd and 4th rep of RP set, nevermind

Flat dumbell Press

30 x10

30 x8/rp/5

Good pump here, plenty of grunt aswell :pfft:

Pec Dec Flye

63 x10

70x8

80x 7

Really strong here today

V bar pressdown

28 x12

33 x10

33x8 DS TO 28.5 X6

Decline Dumbell Overhead Extension

12.5 X 2 X8

20MINS ON STEPPER

Felt faint afterwards, gym hot as hell, fixing aircon and taking their sweet time :roll:

TUESDAY - Back and calves

Bent Rows

60 x 14

75 x 10

85 x8

Getting better at these each week

Chin ups (wide grip)

8 x bw

7 x bw

6 x bw

Reverse Grip pulldowns

47 x 10

50 x 8

57 x8

Got a pretty generous spot last set

Seated Row

57 x10

67 x8

67 x7

Felt so hard, shulda flagged after 1 set :?

Standing calve raise

175 x 12

215 x10

235 x8

Toe Press

75 x 12

100 x 10 DS to 80 x 6/DS to 60 x7

125 x 8 DS TO 95 X 7/DS to 65 x5

Calves got the thrashing they needed, a few years ago they were a strong bodypart, now they lag below the upper legs so time to do something about it.

A fair sweat worked up on the stepper, 25 minutes

No chest or triceps DOMs today, half expecting it tomorrow, which is fine cos no weights of course

[gdl]

well got 35mins cardio in yesterday, 20mins stepper, 15 incline walk

was tired but then usually am on wed

THU- LEGS, ABS

Leg extension

Very deliberate pause at top today

26 x15

47 x12

67 x10

crazy pump

BB Squat

60 x16

80 x14

100 x 10

110 x 10

BB lunges (leg press taken f**k)

30 x 32 steps

30 x26 steps

pretty shattered and sweaty after that

Leg Press (Horziontal 2 leg)

140 x12

160 x12

Stiff Leg deads

30 x16

35 x11

Lower volume then usual for legs today today, on to abs

Hanging bent leg raise

2 x10

Weighted crunch

3 x8-10 x 5kgs

NIL CARDIO

Had a sneaky look on the scale, getting close to the 80.5 mark

Goal for start December is to be 75-76 and then start looking at show(s) for 2013 \:D/

[gdl]

Just had last train for the play school week

SHOULDERS, BICEPS

started with BB overhead press as some douche was supersetting squat with seated shoulder press (therefore utilising the only seated bench in the gym) WTF who does that?!

BB shoulder press

50 x11

55 x8

57.5 x7

These were tough, me thinks my grip was a tad wide last set

DB shoulder Press (2nd set was dropsetted)

25 x10

25 x8/DS 20 x6

Hammer Strength lateral raise(2nd set was dropsetted)

did these slow and controlled, pausing at top of each and every rep, some substantiated burn felt

25 x13

30 x8/DS 20 x9

Really happy with how these felt, 7 sets for delts and they were done :shock:

BB curl

30 x10

35 x9

40 x8 (last 2 or maybe 3 were forced)

Hammer curl

12.5 x 12

15 x9

Really good train today, biceps showing some signs of vasco \:D/

20minutes on the bike at level 6 -8 to finish

Legs were fried today, almost needed assistance going number 2s :grin:

[gdl]

After a semi decent weekend diet wise I hit up Chest and tris today, did a bit of rest pause, drop set and started with PD Flye today

MONDAY - CHEST TRICEPS

Pec Dec Flye

33 x15

40 x15

47 x15

49 x15

good pump early days which was nice

Flat barbell bench

60 x12

70 x 8

70 x 7

72.5 x6

Incline dumbell Press

25 x10

30 x7/RP then x3

30 x6/DS 20 x8

On to triceps, decided to mix up the rep speed, each rep for first exercise wouldve taken 2 secs (still felt good control) 2nd exercise, each rep was about 5 seconds, contractions for both felt really good

V bar pressdown

24 x17

29.5 x13

29.5 x11

Machine Dips

75 x 12

90x10

100x8

25MINS ON BIKE speed 5-10

really stuffed

[gdl]

TUE - BACK, CALVES

Bent Rows

60 x 14

80 x12

90 x9

92.5 x6

Probably the best B O row sess Ive ever had

Chin ups (wide grip)

10 x bw

7 x bw

6 x bw

Reverse Grip pulldowns

50 x12

60 x10

67x7

Standing calf raise

175 x 12

215 x 10

last 2 were dropsetted

235 x8/ 175 x 6 DROPSET

255 X6/ 215 X 6 DROPSET

really good training, back feels real good, its a weak point so glad to lift some PBs

30minutes on bike L6 -L10

[gdl]

did 45minutes incline walk yesterday with abs, 6 sets just random stuff

THU - LEGS

Leg extension

47 x12

54 x10

68 x8

BB Squat

80 x 12

90 x 12

110 x 8

115 x8

Leg Press

5PPS X 12

6PPS X 10

7PPS X 8

At this point I picked up a headache, shouldve called it a day but kept pressing on (no pun intended)

Lying leg curl

53 x 12

60 x10

65 x7

BB lunges

30 x24

30 x20

I sat down as I felt dizzy, had nothing left. Feel better as I write this (20minutes on) if I feel this way tomorrow Ill just flag gym

cardio was NIL as you would expect

Will weigh in etc tomo

[AZIDE]

.

[gdl]

":15cb278q]pics?

If I get to 10% I will post one

[gdl]

Hi there, well 80.4 at 15.2%

the slow and steady drops jus keep happening

:nod:

SHOULDERS, BICEPS

Smith machine shoulder press

40 x8

50 x7

50x6

Many warm ups to get to this weight as I hadnt done this movement for a while, felt really good

Will defo keep these in

DB shoulder Press

20 x14

25 x10

25 x8

Hammer Strength lateral raise(

25 x12

32 x0

32 x8

Standing DB curl

did these palms facing forward the whole time, no pronation

10 x14

12.5 x10

12.5 x9

Really accentuated the squeeze here, as a result the day after (saturday) bis felt really sore

BB curl (21 style)

17.5 x21

20 x 21

30mins incline walk

done

Good week, diets going well, worked out my macros the last week, would love to hear peoples views on this

Training days

Protein 230grams

Carbs 180grams

Fats 85grams

Non training days

P-210,

C-160,

Fats -80

[gdl]

Ok so half way through the training week

CHEST, TRIS

Incline barbell bench

60 x14

70x11

75 x8

Flat dumbell Press

30 x10

32.5 x8

32.5 x 8

Pec Dec Flye

61 x 13

70 x 10

77x 8

Overhead dumbell extension

25 x 12

3 x 10

30 x8

Tricep Pressdown

21 x14

28 x11

28 x10

30mins on bike L6-L9

Great workout here, mind muscle connection expecially for tris is excellent

Today Back and calves

Bent Rows

60 x 15

80 x12

90 x9

Great pump from first 2 sets seemed to effect the 3rd

Close grip seated row

47 x 12

60 x12

67 x10

Inverted row

3 sets of 10,9 ,8

All rowing moves today which was interesting, was very tired from it

Standing calve raise

195 x12

235 x9

255 x7

Toe Press

60 x14

80 x11

100 x9

Mean pump in calves, getting a few coments in general about improving vascularity etc...nice feeling

30mins incline walk

tomorrow is off, but maybe some cardio, maybe not

[gdl]

Despite the fact that Im super tired 35mins on bike followed by abs

2 sets of cablewoodchoppers 2 x 15 with 9.5kgs

Leg Raises 1 x11

Swiss ball crunch 1 x9

[gdl]

THU - LEGS

started with hamstrings, really good workout, DOMS sunday were baaad

Lying leg curl

30 x18

47 x 13

60 x 8

62.5 x 8

Stiff leg dead 3 x12 x30,35,40

Lying leg curl

25 x 12

30 x 8/20 x7 DS

Squat

did 10 x 10 at 80kgs, strict 45secs rest between sets

25mins xtrainer level 6-8

Should be well under 80kgs now i reckon

[Northland Powah]

Squat

did 10 x 10 at 80kgs, strict 45secs rest between sets

Should be well under 80kgs now i reckon

Very impressive considering the rest periods

[gdl]

Thanks NP, dont get me wrong I found this tough especially after Hams

Dont know what possessed me to do it, but I did it and did it well :nod:

[gdl]

Bit of a long post as I have been busy with clients etc, lost what i did on friday for shoulders and triceps but was a good session.

I went to LM hutt in the weekend and did 25minutes on xtrainer, Im relatively new to the area so dont mind checking out all these gyms.'

MONDAY - CHEST TRICEPS

Incline Barbell Press

60 x12

70 x 8

70 x 8

didnt feel as strong on this today, hmmmm

Flat Dumbell Press

30 x10

30 x10/DS 25 X6

Pec Dec Flye

63 x10

70x7/DS 49 X11

70 X6/DS 56X7

Machine Dips

75 x12

90x10

100x10

V bar pressdown

24 x14

31 X11

31 X10

25MINS ON stepper

BACK, CALVES

Bent Rows

60 x 14

70 X12

80 x10

90 X8

Chin ups (wide grip)

8 x bw

7 x bw

6 x bw

6 Xbw

Reverse Grip pulldowns

47 x11

57x10

61.5x 7

Toe Press

80 x18

100 x 16

120 x13

120 x12

20minutes stepper

Girlfriend brought me a kebab for dinner last night which i wasnt feeling it, arrggg, left it till today to eat so 6am cold kebab for breakfast today, was a grilled chicken one from Kilim in Petone, best kebab place ever, right up there with that place in Wanganui (cant remember the name)

[AZIDE]

.