Sophos9 - Rapid Body Converstion

[Sophos9]

Hi whoever reads this...

Well, lets start with some stats shall we. I'm 93.4kg with 21.7% bodyfat which means I'm carrying 20.27kgs of fat, how nice :confused:

Anyway, I used to be fit and now I'm not, 3 years of not doing much has taken its toll

So, where were we... Ahhh... the plan!

Well here are my targets:

• Target 9% body fat
• Aim for 85kg of lean muscle mass

Easy hey, well I am looking to do this be the end of May 2007 and all I'm asking for is a well developed upper half.

How will I do it? Keep checking back here to find out :

Hello Sophos9 and welcome, or welcome back as the case may be, to the Online Journal section at Discuss Fitness.

Glad you've committed to journaling. It is a great tool or so it has been for me. The support here is second to none, lots of people jumping in to encourage you, and many more privately cheering for your fitness success.

Train hard but train smart, and never be afraid to put the pedal to the metal. From one dude to another dude, I wish you a Happy New Year!

p.s. Some dudettes here, such as Brat, gymgirl and minime (to name just a few) will be cheering you along too.

[.V.]

Originally Posted by Sophos9

How will I do it? Keep checking back here to find out :

OK.




Hey, I had to put something to subscribe to this thread. I try to read all the training journals even if I don't post in them. I try to post in journals only when I think I have something to actually contribute.

[Sophos9]

Originally Posted by pierini

Hello Sophos9 and welcome, or welcome back as the case may be, to the Online Journal section at Discuss Fitness.

Hey bro, many thanks for the kind intro! Looking forward to it...

Originally Posted by a_welch503

Hey, I had to put something to subscribe to this thread

Welcome to post in anytime!!

Oh, did anyone notice the erm... intentional spelling mistake? On purpose that, so people would be intrigued in what type of muppet gets the title of their post wrong

[Sophos9]

Well today I hit the gym, first time in over 3yrs... so I started by baselining chest and triceps and omfg, how weak?

Anyway, weakness aside, the workout was good... not really much else to say about it at the mo.

At the end of the week, what I will do is post up average macro nutrient consumption and a graph of lean muscle mass and body fat... lovely

Workout
Incline Bench Press - 15kg per db
Declined Bench Flies - 10kb per db
Dumbbell Pullovers - 17.5kg
Tricep Pullovers - 15kg
Pushdowns - 20kg
Dips - 74kg
Abs - 55kg

Looking forward to DOMS tomorrow.... :razz:

[Sophos9]

Yep, I ache... my body is moaning at me and I'm feeding it good stuff! This type of pain feels good!!

[Sophos9]

Gym today (Saturday not erm... Sunday), my chest and triceps were hurting so bad there was not a chance in hell I could do shoulders so today I benchmarked my legs then went for a swim and sauna which was good!

Workout
Squats
Leg Press
SLDL's
Adductors
Hip Conditioners
Abs

Again, nothing to report really....

[Sophos9]

So this week I'm going to change the reporting day to Sunday instead of Monday, make more sense for my routine and this week will be totally out of whack...

Nutritional Supplements:
Whey Protein
Creatine (just started loading)
Flaxseed Oil
1000mg Vit C

Nutrition (Macro nutrients as a percentage of 40/40/20)
Average kcal intake - 1622
Average Protein - 94%
Average Carbs - 113%
Average Fat - 112%

Weeks Changes in KG (Previous Weeks in brackets)
Weight - 92.2 (93.4)
BF% - 21.4
Lean Muscle Mass - 72.5 (73.1)
Bodyfat - 19.7 (20.2)

My intake of kcal has been bad due to 2 days of illness and the 40/40/20 nutrient split was achieved, will beef them kcals up next week. BF is down 0.5kg and LMM is down 0.66kg... No big deal, this week was pretty messed up

Well that's it for this week!!

[Sophos9]

Okay... So Monday nights workout was good, took things easy as it was the first back & biceps in over 3yrs and needed to move today...


Deadlifts - 3 x 10 x 88lb
Pulldown- 3 x 8 x 99lb
BB Rows - 3 x 10 x 88lb
Seated Rows - 3 x 10 x 99lb
Dumbbell Curls - 3 x 10 x 33lb
Inclined Dumbbell Curls - 3 x 10 x 22lb
Shrugs - 3 x 10 x 176lb
Abs - 3 x 10 x 121lb

I used to love back, biceps and traps days...

Getting those calories up per day so should be averaging my target now and the macro nutrient split is spot on

[CF-OC_gal]

How's the DOMS? It must be getting less painful by now.

[Sophos9]

Hey there Brat, belated happy birthday :-)

After last Wednesdays chest and triceps, I had the worst case of DOMS ever, it was hell, so bad infact I skipped shoulders on Friday and just went into legs. After legs, DOMS left me alone for a bit - hams still a bit touchy

Following the biceps and back, things are cool, traps and biceps ache and back feels tight, I think DOMS has left me and found another victim

[Sophos9]

So it was wednesdays Chest and Triceps and fearing the terrible DOMS from the previous week I thought b u g g a it and went in to move more...

Incline Bench Press - 3 x 10 x 88lbs (66lbs) Up 22lbs
Dips - 3 x Failure x 173.8lbs (162.8lbs) Up 11lbs
Bench Flies - 3 x 8 x 55lbs (44lbs) Up 11lbs
Pushdowns - 3 x 10 x 33lbs No weight but up 2 reps
Dumbbell Pullovers - 3 x 8 x 38.5lbs No weight change
Tricep Pullovers - 3 x 8 x 33lb No weight change
Abs - 3 x 10 x 121lbs No weight change

I chopped the routine up a bit throwing the bigger exercises at the top, this worked well

.... oh and best thing, no DOMS today! Result!

[cursor]

I'm seeing some good increases on some of those lifts. Great work!

[Sophos9]

Cheers Cursor... its great being a newbie again although I've lost so much strengh in 3yrs its unreal and my metabolism and healing time are not at their best

[cursor]

As you know from previous experience, consistency is key. Keep kicking it in gear! :