The Nemesis Commitment

[nemesis]

Hi all

As of March 31st (last time I had access to good set of scales) I was 235lbs / 107kg. I'm 5'11" (clinically obese I'm told based on BMI) :pfft:

I started getting into this about 2 months ago and only just put together a program 2 weeks ago (duh?) I had no real structure to my workouts but now I do I thought I'd do one of these logs to keep me honest and I guess accountable.

Please go easy on me, I used to be a strength monster as a kid (biggest lifter in secondary school at 15) outlifting the big boys in gym class and even my gym teacher. Now though after abusing my body as much as possible for 15 years and breaking just about every bone & joint in my body, I'm now struggling with low weights. :oops:

I guess though it's all about self improvement more than comparison???

I have a bit (seriously I mean just a "bit") of experience and what I've picked up from youtube, this and other sites, but I'm still very much a beginner. This will be evident when you see my self made program. Lots of excersize names may well be confusing as I know the movement but not the name. Sorry for this.

Anyway, this is mine and I hope I can record great improvement over the next 8-12 weeks.

Diet

Sunday- Rest Day and also became my cheat day with food too.

Breakfast: Shake.

200grm yogurt,

100mls milk,

1cup rolled oats,

1 banana,

handful ice,

handful frozen mixed berries,

30grm scoop EAS 100% whey protein powder. Total of about 750ml shake

Lunch: Bacon Sandwich.

2 pieces of Bacon with all the fat still on!

wholemeal bread,

Lettuce,

Tomato,

Cucumber,

HP sauce. mmmm =P~

Dinner: Fish and chips. just too damn tired to go shopping today after yesterday (6 year olds birthday party all day and then a full night on the door all night after wards).

just had the fish without the batter good boy that I am, couple of chips and all the egg foo young (spellcheck?) Wife took great pleasure in telling me how good her chip butty was, covered in catchup (one of my old favorites). She seems to resent my healthier food habits? :?

In a minute: finish off the tuna in the fridge with the last of the lettuce and tomatoes + a protein shake with milk.

Workout = Put my sons new bmx together x1 rep :pfft:

Got some sore Biceps from yesterdays workout. I love that!

[gazza]

good luck with the journal mate. 15 years is a fair while but now the bugs bitten you again should be all good, baby steps to start and you'll be tearing it apart in no time.

love that avatar :pfft:

[nemesis]

Thanks Gazza, yeah I should take baby steps but I have a habit of throwing myself into things all or nothing :doh: (it was the same when abusing myself with drugs, hence all the years of doing it) I'm going hard and seeing / feeling results already which is feeding my motivation. Also fitting clothes I haven't worn in ages which is good too! 8) Just need to push myself harder on these cold days to go out and do more bloody cardio though! :oops:

[nemesis]

Not a good day today, I think problems at work must be sapping my energy or something???

Diet:

Breakfast

Protein Shake of Yogurt

Cup of rolled oats

Milk

Frozen Berries

Ice

Lunch

Footlong Wheat Subway

Double meat roast chicken

No cheese!

250ml can of V (just for the caffeine to kill the headache) My first can of this in 2 months :clap: beats the 3/4 large ones a day of old :oops:

Dinner

Nachos (but without the actual nachos) :cry:

Fruit salad with yogurt.

Workout-Chest

Raised leg push ups (wide grip)-4x15 with good form.

Incline Flys-12@10kg, 12@15kg, 12@12.5kg, 12@12.5kg, 12@12.5,

Flat DB Press-12@20/db, 10@20/db, 15@15/db,Fail at 14@15kg/db

Wide grip BB press-10@25kg, 10@25kg, 6@25kg

Incline DB Press-12@15/db 8@15/db Failed!

Really weak today, and looking back over last couple of weeks I think I'm just not eating enough / eating right? I usually have at least 4/5 meals a day, but in hindsight I think I've been a bit too strict on the diet. Maybe been a bit confused and have adopted a weight loss diet with not enough carbs and hence the loss of energy and strength while working out??? :oops:

[Luigi]

your only having 3 meals a day ? have a browse in the diet nutrition section for some ideas of what you should be eating your diet posted above is not good enough to build muscle.

[nemesis]

Hi Luigi

I usually have about 5/6 meals (or at least for the past 8 weeks anyway, since I've been committed to pushing the weights).

I have been cutting out all the high sugar and fat things I used to eat and drink and having 3 protein shakes (with oats and fruit blended into them) as meals throughout the day. But my energy levels have been dipping over the past 2 weeks which I think is from not including enough carbs into my diet. I am not working out as hard and feeling weaker than before.

I'm looking at maybe trying some kind of NO pre workout drink to help as well as upping my carb intake? I have been forced to train in the evening recently (used to do midday workouts) as work commitments have changed and next week I'm gonna probably not be able to do any workouts at all due to a week of 17hr days (barring bodyweight stuff secretly while no-ones around that is).

This rain doesn't help with trying to get out for my cardio on the mountain which probably has something to do with the dropping energy levels. No cardio for a week now. :doh:

[nemesis]

Well into the latest log entry-

Yesterday was alright with diet (I think?)

M1 Protein shake (milk based) with oats, berries, yogurt, banana. as well as a wholewheat toasted ham sandwich with Tomatoes.

M2 Apple, Pack of peanuts, Coffee

M3 Chicken, ham, lettuce and tomato sandwich (big bugger with my favorite grainy bread) 500ml of milk.

M4 Protein milk shake with Oats and banana (this was post workout)

M5 Mince and vegetables (leftovers basically)

M6 Chicken Leg and Protein water shake for bed.

Workout-

UPPER BACK / SHOULDERS

Bench Rows: (reps/each side)15@15kg, 15@20kg,15@20kg,15@25kg

Lat Concentrated Skull Crushers: (This is what I call them, it's lying on my bench pulling a dumbell overhead and lowering back overhead) limiting the range of movement seems to be working my lats, it's definitely a compound movement as I feel it also in my tri's as well as the top of the chest if I don't limit the range. I did 13 reps first with a 15kg dumbbell, then 3 sets of 15 with a 20kg DB.

Dead Lifts: I suck at these as i have just started again :oops: (Can someone teach me how to do these without crushing my balls when I pop the hips at the top of the movement???) did 3 set of 12 lifting 60kg. Last week when I first started these again it felt like I ripped my arse :evil:

Trap DB Lifts: again i don't know the name of these but they're a cross between shrugs and side raises, obviously concentrating on the Traps so only partial side raises pushing the shoulder outwards. It does work the traps as I feel it every time 10@30kg each side, 10@30kg, 12@40 and finally 8@40kg. at which point I failed out. I love working the traps for some weird reason?

BB trap shrugs: I don't know if it is good doing this excersize right after the last one, but it seems to work a different part / way of the trap' so I do it!

Side DB Raises: Didn't have time to do these.

Forward Incline Side Raises: (to work rear delts)

Seated DB Shoulder press: Chucked a quick couple of sets of these in while the wife was shouting for me from the kitchen. 3sets of 12@12.5kg/db

Seated Overhead Flys: No time

Forward DB Raises: No time

I hate evening workouts, the kids always need more attention at night and I cant get focused on the workout.

To Do- Build a pull down machine for lats! :evil:

TODAY- Not so good. No workout today due to watching the football this morning and work today killed my motivation. Stopped at the mountain on the way home and had a quick run round that before going home though. So happy with that at least :nod:

Diet

M1 Protein milk shake, with the usual berries, yogurt, oats, banana

M2 Toast ham and tomato

M3 Protein shake,

M4 Chicken, wholemeal bread, lettuce, tomato

M5 Pumpkin Soup, (not trying that again!)

M6 Apple and Protein shake (bed time) yes I do love apples!

[nemesis]

Put together a new routine and even though I aint been posting I have stuck to a routine for the past 8 weeks, honest :shifty:

just not been able to maintain the old 5 day split. Too many excersizes in the old routine had me overtraining.

I am a bit embaresed by the current weight I'm using but I guess I gotta be patient and build up slowly. It's only been 8 weeks after all, right??? :oops:

anyway, here we go!

I got 3 months before my next scheduled chest scan and biopsy then I plan to go home to see the family. Wanna look good!!! :pray: :pray: :pray:

I'm gonna add a bit more light / moderate cardio to this but current goal is to lose the double chin and broaden the upper body! So just the usual lose weight and bulk up :roll:

Monday/Biceps Hammer Fist Curls 15x1012x12.5kg 6x15L10x15R

Negative Concentration Curls 8x20 8x20 8x20

BB Curls 7x25+Bar 6x25+Bar 1x25+Bar Failed

Overhand BB Curls 15x10+Bar 12x15+Bar 12x15+

DB 21s 2set7.5kg

Tue Triceps Close grip Push Ups

Overhead DB Tricep Extensions

Close Grip Military Press

Dips

DB Deadlift and Press

Wednesday Football Practice

Thur Upper Back bench rows 12x20 12x20 12x20

Reverse Flys 12x5 12x7.5 12x7.5

Lat Raises (Slow and Hold) 12x5 12x5 12x5 12x5

Shrugs 12x25+BB 12x15DB

Front Lat Raises

Friday / Chest Flat DB Press

Incline Flys

Wide Grip Press Ups

Flat Flys

Saturday Dead lifts

Squats

Calf Extensions

Lunges These can be done anyday at work on a night gig, if need be of course.

Sunday Moderate Cardio only

[nemesis]

right time to star again......right after I get off these painkillers tomorrow. but from last week see attached. I know the weights are low, but I am trying to go for low weight with more deliberate form. for example my lat raises take about 6 seconds per rep. 1 second up, 2 seconds hold and 3 seconds lowering. Don't know if this is a bad idea but it gives me a mean pump and i feel it recovering the next couple of days so I think I'm doing good.

I'll be building my cable rack tomorrow so will have a greater range of exersizes soon \:D/

argh crap! can't upload open office docs! I'll have to find another way

update soon......

[Sakura]

I'll be building my cable rack tomorrow so will have a greater range of exersizes soon \:D/

That's awesome :nod: