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21-Jan-07, 07:14 AM
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#31
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Yey, end of the week... no legs this week you may think (are you paying attention  ) Well I'm doing them today so will post up later. Ok, for now... here is the weekly breakdown with some good looking stats 
Nutritional Supplements:
Whey Protein
Creatine 5g
Flaxseed Oil
1000mg Vit C
Nutrition (Macro nutrients as a percentage of 40/40/20, target of 2171)
Average kcal intake - 2364 (2016)
Average Protein - 89% (92)
Average Carbs - 113% (115)
Average Fat - 116% (112)
Weeks Changes in KG (Previous Weeks in brackets)
Weight - 94.4 (93)
BF% - 21 (21.5)
Lean Muscle Mass - 74.6 (73)
Bodyfat - 19.8 (20)
Measurements (Inches)
Neck....17 (17)
Biceps..15 (15)
Chest...43.5 (43)
Gut......41 (42.5)
Legs....22.75 (22.5)
As you can see, not a bad week! Muscle is going on and fat is starting to go (see 1.5inch gut loss)
Calories are over target but that's not a bad thing, will throw them up another 100per day this week as it seems to be working
Weights have been progressively going up and I have seen good strength gains in a short time! Now looking in the mirror I can see things starting to happen, gut is noticeable reducing whilst upper body is taking shape (albeit very slight  
Anyway, another great week of eating like a pig and working out like a horse...
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21-Jan-07, 11:58 AM
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#32
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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As promised, now back from the gym after a good workout.... Went as heavy as possible on most things!
Squats - 3 x 10 x 60lbs (44lbs)
Military Press - 3 x 8 x 55lbs (44lbs)
Leg Press - 3 x 8 x 220lbs (154lbs)
Lateral Raises (standing) - 3 x 8 x 33lbs (22lbs)
Leg Extensions - 3 x 8 x 132lbs (110lbs)
Dumbbell Front Press - 3 x 8 x 33lbs (22lbs)
Adductor's - 3 x 8 x 121lbs (99lbs)
Hip Conditioner - 3 x 8 x 132lbs (110lbs)
Some quite good raises there as its only my second week on legs. Need to improve squats, guess my core conditioning needs work...
Last edited by Sophos9; 21-Jan-07 at 12:54 PM.
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21-Jan-07, 12:49 PM
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#33
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Good improvements
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22-Jan-07, 09:09 AM
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#34
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Cheers GCS118.... Today my legs and shoulders ache, legs more than shoulders. Jeez man, my legs kill when climbing stairs!
Back and Biceps tonight, can't wait!
Last edited by Sophos9; 24-Jan-07 at 10:00 AM.
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24-Jan-07, 10:08 AM
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#35
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Some mid-week grumbles....
My body is not playing ball and I'm doing all this to help it! My legs are still sore, I'm feeling tired way too much and I'm getting about 2400 cals per day and *think* I'm packing on some fat!! I'm sure the fat thing is just my head playing tricks but the rest is not.
I guess this is the punishment I deserve for years of badness!
Ok... that all done, below is Mondays workout, now I made a mistake here. I shifted my legs workout on Sunday then went straight into back and biceps on Monday, wont happen again.
Deadlifts - 3 x 8 x 110lbs (99lb)
Pulldown - 3 x 8 x 121lb (121lb)
Upright Row - 3 x 8 x 44lb
Seated Rows - 3 x 10 x 132lb (121lb)
Hammer Curls - 3 x 10 x 42.9lbs (42.9lb)
Concentration Curls - 3 x 10 x 22lb
Abs - 3 x 10 x 154lbs (154lb)
Gym tonight, Chest and Triceps... my fav 
Last edited by Sophos9; 24-Jan-07 at 05:28 PM.
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24-Jan-07, 05:30 PM
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#36
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Chest and Tri's tonight, great workout!
Bench Press - 3 x 10 x 99lbs (88lbs)
Dips - 3 x 6 x 196lbs (184.8lbs)
Bench Flies - 3 x 8 x 55lbs (55lbs)
Pushdowns - 3 x 6 x 66lbs (66lbs)
Dumbbell Pullovers - 3 x 8 x 50lbs (50lbs)
Tricep Pullovers - 3 x 8 x 46lbs (44lbs)
No Abs today- 3 x 10 x (121lbs)
Still some small gain where I can! |
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26-Jan-07, 06:55 AM
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#37
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Feeling much better now, I have my diet sorted, training programme is styling and now I have to concentrate on my sleep, I'm only getting 6-7hours at best!
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26-Jan-07, 08:59 AM
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#38
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Looks like the numbers are very steadily climbing, Sophos. :
I wish you continued good luck on those leg days ...
__________________
¯
Push your limits — define aggressive goals
__________·«__c u r s o r__»·
_________P R O G R E S S___P I C S
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26-Jan-07, 09:32 AM
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#39
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Cheers Cursor, leg days usually take about 4 days to recover :confused:
Feels great tho...
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28-Jan-07, 04:29 AM
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#40
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Yesterday was leg and shoulders, legs kill today :confused:
Squats - 3 x 10 x 84lbs (60lbs)
Military Press - 3 x 8 x 66lbs (55lbs)
Leg Press - 3 x 8 x 265lbs (220lbs)
Lateral Raises (standing) - 3 x 8 x 33lbs (33lbs)
Leg Extensions - 3 x 8 x 143lbs (132lbs)
Dumbbell Front Press - 3 x 8 x 33lbs (33lbs)
Adductor's - 3 x 8 x 121lbs (121lbs)
Hip Conditioner - 3 x 8 x 154lbs (132lbs)
Legs are moving up great! |
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28-Jan-07, 04:32 AM
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#41
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Nutritional Supplements:
Whey Protein
Creatine 5g
Flaxseed Oil
1000mg Vit C
Nutrition (Macro nutrients as a percentage of 40/40/20, target of 2391)
Average kcal intake - 2311 (2364)
Average Protein - 93% (89)
Average Carbs - 102% (113)
Average Fat - 125% (116)
Weeks Changes in KG (Previous Weeks in brackets)
Weight - 94.4 (94.4)
BF% - 21 (21)
Lean Muscle Mass - 74.6 (74.6)
Bodyfat - 19.8 (19.8)
Measurements (Inches)
Neck....17 (17)
Biceps..15 (15)
Chest...44 (43.5)
Gut......41.5 (41) 
Legs....23.5 (22.75)
So not bad... some growth around the legs (or swelling!). Body is starting to look differrent now, noticable around the shoulders and chest area... Groovy!
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28-Jan-07, 08:55 PM
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#42
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,872
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Great man, looks like you are surely moving in the right direction. Hitting it pretty hard for such a short time back at it. Don't do yourself in right off the bat. As Mr. P says, "listen to your body". If it says it can handle it...keep em rolling. If it revolts, back off a little. Seems to be working well for you though.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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29-Jan-07, 04:09 AM
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#43
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Hey mate, thanks for the confidence vote!
I certainly do listen, can remember a shoulder injury when I was previously training - took me out for over a month...
DOMS aside, my body is good with it! I just move what I can move and try to move up (either weights or reps) each week |
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31-Jan-07, 04:53 PM
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#44
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Registered User
Join Date: Jun 2002
Location: UK
Posts: 971
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Mondays back and biceps, still trying to push either reps or weight up!!
Deadlifts - 3 x 8 x 110lb (110lb)
Pulldown - 3 x 8 x 121lb (121lb)
Upright Row - 3 x 8 x 49lb (44lb)
Seated Rows - 3 x 10 x 143lb (132lb)
Hammer Curls - 3 x 10 x 49lb (42.9lb)
Concentration Curls - 3 x 10 x 22lb
Abs - 3 x 10 x 154lb (154lb) |
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31-Jan-07, 04:55 PM
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#45
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,871
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Uprigth rows aren't really a back exercise, they are more for the shoulders. I think you could safely drop them (with or without a replacement) and still have a solid workout there.
__________________
Not enough hours in the day...
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