Dc77 Wants Veins - Transformation Log

Discussion in 'Archived' started by DC77, Sep 8, 2014.

  1. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Night - Garage Gym

    Power Clean & Push Press - 5 x 3 - 42.5kg
    Deficit Clean Pull - 5 x 3 - 70kg
    OH Squat - 5 x 5 - 20kg
    Back Squat - 1 x 20 - 57.5kg

    Superset - Push-ups & Inverted Row - 3 x Max - No Rest

    Circuit x 3 Rounds

    16 kg KB Swings x 10
    16kg KB Waiter Carry - 10 yards R - 10 yards L
    20kg DB Farmers - 20 yards

    Blowing out my backside after this - still feel knackered today!

    Diet plan remains the same but I need a bit more structure mainly at breakfast/pre-bed - will have a think.

    Going to start cardio this week - only a 20 min walk at lunchtime 4 times a week.

    Been having really vivid dreams which I think is a side effect of my meds - its like having two life's - wake up trashed first thing.
     
    doink likes this.


  2. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Nights Garage workout

    Rack Deadlifts - 4 x 8 - 85kg - no straps - from mid knee height
    BO Row - 4 x 8 - 45kg - Used EZ bar
    Chins - 4 x 4/2/2/2 - 10 rep total - up 2 reps
    Barbell Curls - 4 x 8 - 20kg

    Managed 3 x 20min lunchtime walks this week - works starting to get a bit busier so these may go in and out to suit schedule, diet is spot on, plan is to have a few carbs on Saturday night and a drink or three only - got a busy weekend painting so that will keep me on the straight and narrow anyway.

    Need to train legs the weekend and would like to get to David Lloyd to use the leg press - still got knee issues and I think there is some cartilage loose but have bought some knee sleeves to help.

    Weigh in and waist tomorrow morning to see of any progress albeit I am seeing mirror changes so quite happy atm.
     
  3. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Trained Friday night - Garage Gym

    Incline BB Press - 4 x 8/8/8/7 - 52.5kg
    Flat DB Press - 4 x 8 - 20kg
    Military Press - 4 x 8/7/5/4 - 35kg -
    Dips 4 x 8 - BW

    Took tips from Doinks and Hsmann for the chest exercises, still finding it hard to hit chest but I am trying.

    Busy weekend painting in the garden and doing some outside jobs - diet has been spot on. Didn't manage to get to the gym - too tired as all the graft - felt like an old man getting out of bed today for work. The missus want to go to the gym now on M/W/F so I am going to have to schedule my days a bit differently - plan on training legs tomorrow.

    Had a few drinks Saturday night - a chicken breast kebab with salad and low fat mayo - a BBW protein bar and a R Whites lolli-ice.

    Weight is down another 2ibs and the waist is down to 34 inches - plan is to march on and when I get bored or things slow down have a rethink and a shake up.
     
    doink likes this.
  4. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Night - Garage Gym

    Legs

    Front Squat - 4 x 8 - 50kg
    BSS - 4 x 8 - 10kg on working side - did these holding onto the power rack which helped with balance.
    RDL - 4 x 8 - 40kg
    OLCR - 4 x 15 - 17.5kg

    Knee has been giving me grief since my diy exploits at the weekend - pretty sure my cartilage is shagged from having doing my acl, the surgeon stitched it but they are re-knowned for not healing plus I went over on my knee during my rehab so suspect a tear as its catching.

    As my training days are changing around I have a new layout for training.

    Tuesday - Legs
    Thursday - Arms
    Saturday - Posterior Chain (Pull + Rear Delts + Traps + Hams + Calfs)
    Sunday - Front (Push + Side Delts + Quads)

    Going to up the workout volume and add a few exercises to what I am currently doing.

    Diet is spot on but I have plan on loosening up on Saturday and Sunday off to a point as I have a few social things on.
     
  5. Floydy

    Floydy Floydy: Fit at Fifty Top Contributor

    Messages:
    6,074
    Likes Received:
    3,948
    Good concise session there mate. Hope your knee doesn't hinder your training too much.
    4-day split sounds good too :)
     
    DC77 likes this.
  6. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Night - Garage Gym

    Upper

    a1 - Incline BB Press - 4 x 8 - 52.5kg
    a2 - BB Row - 4 x 8 - 47.5kg

    b1 - Flat DB Press - 4 x 8 - 22.5kg
    b2 - Chins - 4 x 4/3/2/2

    c1 - Military Press - 4 x 8 - 35kg

    Decent workout, managed all the reps and kept good form .As I am busy with family stuff the weekend I will probably struggle to train so got a full upper body in.

    Have done 4 lunchtime walks this week so plan is now to increase the duration of the walks each week. So next week will be 3 normal walks and 1 long one, added a longer walk each week - when fat loss slows I will add in cardio pwo.

    Diet is still going well. Thinking about starting to reintroducing carbs either intra-workout or post workout - basically having some rice or potato with my tea. Been on hardly any carbs the past 3 weeks and feel like a change.

    Looked at cyclic dextrin and pep-to-pro as an intra but thinking will I really see any real world difference over just adding some Pwo carbs in at my level, one thing is the expense and also I have a habit of buying stuff never using it and binning it - must have binned about £60 worth of supplements over the past few weeks.
     
  7. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Knee really a lot better now thanks mate - looking forward to the new workout too.
     
    Floydy likes this.
  8. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Saturday, Sunday and Monday were a total right off - too much drink, at time no food and then ate crap.

    Last Night - Garage Gym - Legs


    Front Squat - 4 x 8 - 52.5kg
    BSS - 4 x 8 - 12.5kg on working side - did these holding onto the power rack which helped with balance.
    RDL - 4 x 8 - 42.5kg
    OLCR - 4 x 15 - 20kg

    Diet is back to where it should be after partying the weekend and I have turned down another night out on Saturday so I can train Saturday and Sunday - couldn't face it tbh - getting too old for it all - had first drink at 12 noon and was still up at 5am - not good at all.

    All put behind me know so looking forward to being clean and tidy with my diet and training.

    On a plus point weight is down another 2ibs and waist is down half an inch but dreading this weeks weigh in etc.
     
    Floydy likes this.
  9. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Night - Arms - Garage Gym

    a1. CG Bench Press - 3 x 5 - 60kg
    a2. Barbell Curl - 3 x 5 - 27.5kg

    b1. Tricep Bar - 3 x 10 - Bar +10kg
    b2. Incline DB Curl - 3 x 10 - 10kg

    c1. Rope Pushdowns - 2 x 20 - 12.5kg
    c2. Cable Curls - 2 x 20 - 12.5kg

    Forearms - Hammer Curl/Reverse Curl/Wrist Curl 2 x 15

    Enjoyed training arms on there own last night - find it easy to get a pump in my arms unlike chest and back.

    Diet has been mixed this week really - haven't really tonked it other than the weekend but I had school dinners with the kids on 2 occasions this week which actually weren't that bad but I had pudding twice too!

    Plan is to train Saturday and Sunday in David Lloyd and put a session in, this will in turn keep me on the straight and narrow so all good. The Mrs is back in the gym too which helps.
     
  10. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Trained Saturday and Sunday at David Lloyd - was quite good - nice and quiet.

    Saturday - Back

    Calf raises - 3 x 20 - 50kg - cant believe they have no calf raise machine so these were done on a leg press machine.
    Deadlift - 3 x 5 - 90kg
    Hypers s/s KB Swings - 2 x 20/10 - 20kg KB
    DB Row - 3 x 5 - 30kg
    UG Pulldowns - 3 x 10 - 45kg
    SA Pulldowns - 2 x 20 - 15kg
    Plate Shrugs - 3 x 20 - 15kg
    20 min incline walk on dreadmill

    Sunday - Front

    Leg Press - 3 x 20 - 100kg
    Plank - 5 x 30 secs with 15 secs rest
    Decline Flyes - 3 x 15 - 14kg
    Incline Flyes - 3 x 15 - 14kg
    Cable chest press - 3 x 10 - 10kg es
    Machine chest press - 2 x 20 - 40kg
    Incline Plate Press - 2 x 15 - 20kg
    Cable Side raises - 2 x 15 - 3.75kg
    Plate Raise - 2 x 15 - 10kg
    Hammer Press - 2 x 15 - 20kg e/s - done from above my ear and no lock out.
    40 min walk home from gym

    Really enjoyed these workouts - weights are crap but plenty of volume. Had a busy weekend and my diet and I have drank too much which needs sorting next weekend. Plan is only to drink on a Saturday night. Had a Chinese on Saturday night too which was alright.

    Weight is now 11st 8ibs so over a stone lost up to now but no movement on waist this week which isnt the best. Going to take a full measure this weekend to see how progress has gone in the month
     
    Last edited: Oct 6, 2014
  11. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Last Night - Garage Gym Legs

    Front Squat - 4 x 8 - 55kg
    BSS - 4 x 8 - 15kg
    RDL - 4 x 8 - 52.5kg
    OLCR - 4 x 15 - 22.5kg

    Pretty quick but intense workout. Introduced additional protein into my diet as I wasn't getting enough. Making sure I have 30g whey post workout and a blended protein before bed and when I wake up. Not a big eater of a morning so a shake is convenient especially when getting the kids ready for bed. Introduced carbs after a workout in ppwo meal - nothing over the top some boiled pots or rice although I have had low fat oven chips too. On non workout days I still don't have any carbs.

    The Mrs even complemented me on looking better. Still holding quite a bit of fat around my midsection but the fat is melting from face, shoulders, chest and arms and legs. Clothes are feeling bigger too but makes me think I will be about 10 stone to get lean so not much muscle.

    Cardio wise still trying to fit in a few walks at lunchtime but the weather isn't helping! Dependent on how this weeks progress goes I think I will need to start introducing some cardio pwo.
     
  12. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Forgot to log my Thursday workout out as well as the weekend so this is going to be along post!

    Thursday 9th - Garage Gym - Arms

    a1. CG Bench Press - 3 x 5 - 62.5kg
    a2. Barbell Curl - 3 x 5 - 30kg

    b1. Tricep Bar - 3 x 10 - Bar +12.5kg
    b2. Incline DB Curl - 3 x 10 - 12.5kg

    c1. Rope Pushdowns - 2 x 20 - 12.5kg/10kg
    c2. Cable Curls - 2 x 20 - 12.5kg/10kg

    Forearms - Hammer Curl/Reverse Curl/Wrist Curl 2 x 15
    Calves - OLCR - 3 x 20 - 16kg kb/bw raised/bw floor

    Saturday - Garage Gym

    Plate Shrugs - 3 x 20 - 15kg - lot better form this week.
    DB Row - 3 x 5 - 32kg - done dead stop - been reading some John meadows stuff
    UG Pulldowns - 3 x 10 - 47.5/45/40kg -
    SA Rope Pulldowns - 2 x 20 - 10kg
    Rear Laterals - 2 x 20 - 7kg
    Deadlifts - no go after a few warmup reps
    Funnily the weights at home feel heavier than the ones in David Lloyd

    Spent the day finishing off painting my garden fence and lower back was a bit tender from bending up and down all day so no deadlifts or lower back was done.

    Sunday - Garage Gym

    Incline Flyes - 3 x 15 - 15kg
    HEX Press - 1 x F - 15kg
    Decline Bench - 3 x 10 - 50kg - low weight and really concentrated on form
    Flat Flyes - 3 x 15 - 12.5kg - should have gone heavier
    HEX Press - 1 x F - 12.5kg
    Incline Press - Drop Set - 50/40/30kg

    Plate raise - 2 x 10 - 10kg
    Lateral Raise - 2 x F - 10/7/4 - Drop set

    Had been to a christening during the day so really didn't feel like training - hadn't drank but still had to drag myself the gym.

    Felt good for training both days when I had been busy.
     
  13. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Took some measurements on Saturday - my weigh in was 0.5ib up but waist stayed the same so going to make a few changes this week.

    Weight - 12st 10ibs/11st 8.5ibs - loss 15.5ibs
    Neck - 16ins/15.5ins - down 0.5 ins
    Chest - 45ins/44ins - down 1 ins
    Waist - 36.5ins/33.5ins - down 3 ins
    Thighs - R - 23.5ins/23.5ins L- 23ins/23ins - no change
    Calfs - R - 15.75ins/15.5ins L - 15.75ins/15.5ins - down 0.25ins
    Arms - R - 15.25/15.5ins L - 15.25/15.5ins - up 0.25ins
    Overall pretty happy but I can feel I need to go another gear now to keep things moving - I have a few ideas.
     
  14. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    Things to do today

    1. Increase fluids - 2l minimum water plus green tea & coffee
    2. Protein minimum 170 grams
    3. Cals 2000 max
    4. Train Legs and abs
    5. Cardio - Lunchtime walk and 15 mins pwo
     
  15. DC77

    DC77 Full Member

    Messages:
    587
    Likes Received:
    420
    The daily goal setting seemed to work with only 1 minor omission -

    1. Increase fluids - 2l minimum water plus green tea & coffee - done
    2. Protein minimum 170 grams - 265 grams logged
    3. Cals 2000 max - 1985 cals
    4. Train Legs and abs - Did legs but forgot abs
    5. Cardio - Lunchtime walk and 15 mins pwo - both done
    Trained Legs last night in Garage Gym:-

    Front Squat - 4 x 8 - 57.5kg
    BSS - 4 x 8 - 17.5kg
    RDL - 4 x 8 - 55kg
    OLCR - 4 x 15 - 25kg

    Bike - 15 mins - Level 3 - 8.06 km

    OK workout - thinking about increasing volume a bit by adding something else in.

    Diet yesterday was logged and varied a little from the norm to try something out on a training day with have some carbs before as opposed to just afterwards - can't say it made much odds tbh.

    Goals for today

    1. Increase fluids - 2l minimum water plus green tea & coffee
    2. Protein minimum 170 grams
    3. Cals 1600
    4. Train abs as I forgot yesterday
    5. Cardio - Lunchtime walk to Tesco - approx. 2 miles
     
    Last edited: Oct 15, 2014
    TinyTim likes this.

Share This Page