Sophos9 - Rapid Body Converstion

[Sophos9]

Chest a tri's, love this day. Problem is I slept bad the other night and hurt my back?! Chest was difficult but still went up!

Tonight I hit a great target... being able to tricep dip with NO assistance, felt great and strong, not bad weighing 208lbs and this being my fourth week :

Bench Press - 3 x 6 x 110lb (99lb)
Dips - 3 x 6 x 208lb (196lb)
Bench Flies - 3 x 8 x 55lb (55lb)
Pushdowns - 3 x 6 x 77lb (66lb)
Dumbbell Pullovers - 3 x 8 x 50lb (50lb)
Tricep Pullovers - 3 x 8 x 50lb (46lb)
No Abs today- 3 x 10 x (121lb)

[Sophos9]

Originally Posted by maverick

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.

Hi Maverick.... thanks for that, not sure how I managed to miss that one... DOH!

Will cut it out, will have to start thinking about changing things in a month or 2 as I'm getting my strength back and want to go HST!

[gcs118]

Your workouts and improvements have been doing well these past few days. When you post numbers where you use DB's (I assume) is the number a total or per DB? Like for your bench flies or hammer curls? Either way, keep up the progress!

[Sophos9]

Hi gcs,

Thanks! Yea, the dumbbell workouts are a total. Think I should make that clearer so from now on I will denote the DB workouts...

[Sophos9]

Great workout, went up on most things!!

Squats - 3 x 6 x 94lbs (84lbs)
Military Press - 3 x 6 x 77lbs (66lbs)
Leg Press - 3 x 8 x 287lbs (265lbs)
Lateral Raises (standing) - 3 x 8 x 44lbs (33lbs)
Leg Extensions - 3 x 8 x 165lbs (143lbs)
Dumbbell Front Press - 3 x 8 x 44lbs (33lbs)
Adductor's - 3 x 8 x 121lbs (121lbs)
Hip Conditioner - 3 x 8 x 154lbs (154lbs)

[Sophos9]

Nutritional Supplements:
Whey Protein
Creatine 5g
Flaxseed Oil
1000mg Vit C

Nutrition (Macro nutrients as a percentage of 40/40/20, target of 2431)
Average kcal intake - 2203
Average Protein - 87%
Average Carbs - 97%
Average Fat - 137%

Weeks Changes in KG (Previous Weeks in brackets)
Weight - 94.4
BF% - 20.9
Lean Muscle Mass - 74.6 (74.7)
Bodyfat - 19.8 (19.7)

Measurements (Inches)
Neck....17
Biceps..15
Chest...43.75
Gut......40.4
Legs....23.25

Ok, only small steps but what is important is that I'm getting my calories up without packing fat! This is great as can eat loads now.... :

[MostMuscle]

With 10 weeks to go, I would suggest cutting your calories down to around 2k.

Keep up the good work.

[Sophos9]

Hey Mostmuscle, thanks for the pointer....

I was looking my graph yesterday plotting weight / lean muscle mass vs. bodyfat and things have stabilsed over the last couple of weeks so by reducing to 2000 I should be on for about 2lb BF% loss per week

Will do what you suggested and see what happens over the next few weeks...

Thanks again!

[Sophos9]

Wondered why there has not been a post on this journal?

Did'nt think so

So you're thinking things have derailed, that sophos has given in or was part of the new years club right? W R O N G....

Things are flying, will put an update up soon but here are some highlights! Dipping my own bodyweight (208lbs), now doing body weight wide grip pullups with only 33lbs assistance, dumbell flies of 38.5lbs per dumbbell, now moving on to chinups and most importantly the transformation in the mirror and feel good factor

I'm not keeping up with all the tracking, I play with data for a living and need a break but I'm still recording key pieces just so things stay on track

Will post up where I'm at tonight and will then update this every few weeks

Thought I had given up? Pah, not a chance

[.V.]

Originally Posted by Sophos9

Dipping my own bodyweight (208lbs), now doing body weight wide grip pullups with only 33lbs assistance, dumbell flies of 38.5lbs per dumbbell, now moving on to chinups

:

[Lady C]

Originally Posted by Sophos9

I play with data for a living and need a break but I'm still recording key pieces just so things stay on track

Yep - hear ya there!

Originally Posted by Sophos9

Thought I had given up? Pah, not a chance

I'm looking forward to the before & after pics.

[Sophos9]

Originally Posted by Lady C

I'm looking forward to the before & after pics.

Yep! May also really upset the whole programme soon, I've been spending a lot of time reading up on HST and I'm sure my body is getting bored now. Think I may shake it all up by changing tactics for about 8wks, my body wont know whats hit it!

and finally.... I'm really going to have to throw in some CV. I'm eating stupid amounts of food and adding muscles mass, my clothes are getting too big for me (more fat loss than muscle mass)

The baseline is complete!

[.V.]

Yeah, that'll be a major shock to the body.

One warning, don't overestimate your abilities. HST is a killer if you go too heavy. It's truly effective if you work within what your body can handle though.

[Sophos9]

Appreciate the warning.... I'm def sure I'm well within my parameters and will continue to do so if I change the training program, I can remember what happened after a shoulder injury years ago! BAD

[.V.]

Cool, just don't want anyone to make the mistake I made at first.

Being used to high intensity training, I thought I'd just start with my max and work backwards for 8 weeks to find my starting place - with 5lb increments each workout.

It was very effective that way adding 30lbs in an amazingly, impossibly short period of time. Then on my 4th week of 5's I ended up flat on back for a few weeks.