Dc77 Wants Veins - Transformation Log

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

  1. J160885

    J160885 Full Member

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    In for the log
    keep it up :)
     
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  2. DC77

    DC77 Full Member

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    Yesterdays Goals and updates

    1. Increase fluids - 2l minimum water plus green tea & coffee - done - pissing like a racehorse
    2. Protein minimum 170 grams - Logged 216 grams
    3. Cals 1600 - Done logged 1496 + some low fat salad cream in my tuna
    4. Train abs as I forgot yesterday - forgot again!
    5. Cardio - Lunchtime walk to Tesco - approx. 2 miles - Done

    Todays

    1. Increase fluids - 2l minimum water plus green tea & coffee
    2. Protein minimum 170 grams
    3. Cals 2000
    4. Train arms and abs tonight
    5. Cardio - Lunchtime walk to Tesco - approx. 2 mile and 15 mins PWO
     
    Last edited: Oct 17, 2014
  3. DC77

    DC77 Full Member

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    Yesterdays goals and updates

    1. Increase fluids - 2l minimum water plus green tea & coffee - done - pissing like a racehorse again!
    2. Protein minimum 170 grams - Logged 226 grams
    3. Cals 2000 - logged 1878 but see below!
    4. Train arms and abs tonight - Done - see below
    5. Cardio - Lunchtime walk to Tesco - approx. 2 mile and 15 mins PWO - done

    Bit of a miss calculation on the cals as my eggs are large not medium - make about 90 cals difference so wont be loosing sleep but have updated the log accordingly!

    Last Nights Garage session

    a1. CG Bench Press - 3 x 5 - 65kg
    a2. Barbell Curl - 3 x 5 - 32.5kg

    b1. Tricep Bar - 3 x 10 - Bar +15kg
    b2. Incline DB Curl - 3 x 12/12/9 - 12.5kg

    c1. Rope Pushdowns - 2 x 20 - 15kg/10kg
    c2. Cable Curls - 2 x 20 -10kg

    Forearms - Just hammered them with various forearm exercises
    Calves - OLCR - 3 x 25 - 16kg kb/bw raised/bw floor
    Abs - Roll outs and some crunches

    Todays goals:-

    1. Increase fluids - bit behind on this atm
    2. Protein minimum 170 grams
    3. Cals 1600
    4. Have a chill tonight, throw one across the mrs and be asleep no later 11pm.
    5. Cardio - Lunchtime walk to Tesco - approx. 2 mile - Already done
     
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  4. DC77

    DC77 Full Member

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    Update from the weekend and yesterday - trained Saturday and Sunday - David Lloyd both sessions:-

    Saturday

    Plate Shrugs - 3 x 20 - 20kg
    Calfs - 3 x 20/20/15 - 60/80/100kg
    Dead Stop DB Row - 3 x 5 - 34kg
    RG Pulldowns - 3 x 10 - 50kg
    SA Pulldowns - 2 x Dropsets to Failure 20kg to 5kg
    Deadlift 3 x 5/5/2 - 80/100/120kg
    Hypers s/s KB Swings - 2 x 10 - 10kg
    20 mins incline walking on Treadmill

    Sunday

    Leg Press
    1 x 10 reps - 150kg
    1 x MR - 6 x 4 - 180kg
    1 x F - 50kg - One legged

    Incline Flye/press/flye/press - 1 set x 8 - 16kg and Incline Flye/Press - 2 x 8 - 16kg
    Cable Chest press - 1 x 10 - 10kg e/s and 1 x f - Dropset 10kg/7.5kg
    Cable Crossovers - 2 sets x 10 - 10kg e/s high / 2 sets x 10 - 7.5kg e/s low
    Machine Press - 1 set x F - 50kg
    Cable Lateral Raise - 2 x f - 5kg
    Plate Raise - 2 x F - 10kg
    Hammer press - 2 x F - 25kg e/s
    Various planks timed to failure
    15 mins incline walking


    Friday was a low carb day but I logged my cals and too my surprise although it felt I hadn't ate a lot my usual Friday fare came out at 2300 cals - which is too much. Saturday was fairly limited but had a steak, red wine and a lot of junk Saturday night. Sunday was pretty good albeit I went to a Christening, had 2 drinks in the night too to finish off my wine as I wont throw it away and it wont last till the following weekend. I fast until 1/2ish of a weekend normally which helps with the cals. Weekends aren't logged but that may change.

    Weighed in at 11st 9ibs which is an increase of 0.5ibs - waist was down slighty but I feel like I am treading water at the moment so need to up the output and reduce the input - plan this week is to incorporate some fasting on workout days and put cals around my workout these will be around 1800 - non workout days will be around 1600. A cheat on Saturday night will be maintained but more controlled.

    This will be for the next two weeks and then for the last month I will be going hard-core on the training and diet - just need to formalise my plan a bit more.
     
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  5. DC77

    DC77 Full Member

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    Last nights session in the Garage

    Front Squat - 4 x 8 - 60kg
    BSS - 4 x 8 - 20kg
    RDL - 4 x 8 - 57.5kg
    OLCR - 4 x 20 - 25kg
    Ab roll outs - 2 x 10 - BW

    Bike - 15 mins - Level 2/3 - 8.85 km
    Fasted yesterday till 1pm - calories were 1707 - protein @ 152g, Carbs @ 149g, Fat @ 50 grams. Not the best food choices for lunch so I know what to improve. Also did the shorter distance lunchtime walk too.

    Been listening to Podcasts when I have been doing my cardio - Ben Coomber, Phil Learney etc but have really got into the Ben Pakulski ones - very informative and get you thinking about diet and how your body reacts to different things.

    Goals for today

    1. Keep fluids up.
    2. Protein up to 170 grams minimum
    3. Lunchtime 20 min walk (rain permitting!)
    4. Calories 1600
     
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  6. DC77

    DC77 Full Member

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    Yesterdays

    1. Keep fluids up - done drank quite a lot in the night
    2. Protein up to 170 grams minimum - Done 207 grams
    3. Lunchtime 20 min walk (rain permitting!) - Done just waited for the rain to do one
    4. Calories 1600 - nearly 1624!

    Todays

    1. Keep fluids up.
    2. Protein 170 grams minimum
    3. Calories 1800
    4. Train Arms, abs, calfs
    5. Lunchtime 20 min walk - rain again
     
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  7. DC77

    DC77 Full Member

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    Yesterdays

    1. Keep fluids up - improving but I have slackened off a bit
    2. Protein 170 grams minimum - 205 grams logged
    3. Calories 1800 - 1723 logged
    4. Train Arms, abs, calfs - done + 15 mins cardio
    5. Lunchtime 20 min walk - rain again - done just dodged the rain
    Last Nights Garage session

    a1. CG Bench Press - 3 x 5 - 67.5kg
    a2. Barbell Curl - 3 x 5 - 35kg

    b1. Tricep Bar - 3 x 10 - Bar +17.5kg
    b2. Incline DB Curl - 3 x 9/6/4 - 5kg

    c1. Rope Pushdowns - 2 x f - 15kg/10kg
    c2. Cable Curls - 2 x f -10kg

    Forearms - Just hammered them with a few forearm exercises
    Calves - OLCR - 1 x 40 - 16kg kb/bw raised/bw floor
    Abs - Roll outs and side bends

    Feeling tired at the moment, dark nights and all that crap - going to have a rest day today and just keep cals sensible.
     
    Last edited: Oct 24, 2014
  8. DC77

    DC77 Full Member

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    Very topsy turvey weekend. No training at all Friday and I slacked off with my tea having an m&s chicken lattice with veg - no big deal really.

    Saturday I spent painting our downstairs wc and upstairs bedroom en-suite. Had one meal during the day at 2pm as I was busy and had a cheat night with some booze too. Managed to get in the gym for a quick session.

    NG Chins
    10 KB Swings
    40kg Hang Clean
    10 KB Swings
    47.5kg Barbell Row
    10 KB Swings
    10kg SA Pulldown
    10 KB Swings
    7kg Rear Lat Raises
    10 KB Swings
    25kg DB Shrugs

    No rest between exercises

    Above x 2 - all to failure

    Sunday I finished off the painting and fasted till about 5.30pm - Parents came for Sunday Roast and had a few glasses of wine.

    Another quick garage session

    Bench Press - 10 x 10 - 40kg

    DB Lat Raises - 10/7/4/7/10 - Basically ran the rack to failure.

    Not the best of weekends but a bit of damage limitation worked.

    Weight and waist are down this week so not worried just yet - problem is weekends are busy with family and house stuff.
     
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  9. DC77

    DC77 Full Member

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    Feel like I'm losing motivation atm - was up in the middle of the night for a few hours so really tired from that and the weekend.

    Right - goals for today!

    1. Fluids - keep up
    2. Lunchtime walk - 20 mins
    3. Train tonight - might go for something different?
    4. Bit of fasting - 8 hours eating window.
    5. Protein - minimum 170 grams
     
  10. J160885

    J160885 Full Member

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    Keep at it DC!
     
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  11. DC77

    DC77 Full Member

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    Yesterdays goals

    1. Fluids - keep up - done
    2. Lunchtime walk - 20 mins - done
    3. Train tonight - might go for something different? - see below
    4. Bit of fasting - 8 hours eating window - done
    5. Protein - minimum 170 grams - just missed with 160 grams no biggie!

    Trained last night in garage - wasn't up for it at all but made myself go in and do something:-

    10 KB Swings
    10 KB Clean & Press - 5 e/s
    10 KB Goblet Squats


    16kg x 3

    Crap really but could have not gone at all. Feel a bit better today and slept a lot better - had a couple of Tesco sleep aids and a rum nightcap - which helped.

    Calories are pretty low - around the 1700 mark. Fasting is okay just have a few coffees in the am to keep the wind off my stomach.

    Plan for November is a real go at fat loss - hopefully maintaining as much muscle as I have which isn't that much!

    Goals for today

    1. Fluids - keep up
    2. Lunchtime walk - 20 mins
    3. Some KB work again
    4. Bit of fasting - 8 hours eating window
    5. Protein - minimum 160 grams
     
  12. DC77

    DC77 Full Member

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    Yesterdays

    1. Fluids - keep up - Done
    2. Lunchtime walk - 20 mins - Done
    3. Some KB work again - Did a few quick circuits in garage
    4. Bit of fasting - 8 hours eating window - Done
    5. Protein - minimum 160 grams - Logged 170 grams

    Todays

    1. Fluids - keep up
    2. Lunchtime walk - 20 mins
    3. Some KB work again
    4. Bit of fasting - 8 hours eating window
    5. Protein - minimum 160 grams

    Decided to stick to some kettlebell work this week as a sort of rest week as I feel knackered all the time, come Saturday the final month onslaught will commence.
     
  13. DC77

    DC77 Full Member

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    Yesterdays

    1. Fluids - keep up - done
    2. Lunchtime walk - 20 mins - done
    3. Some KB work again - done - see below
    4. Bit of fasting - 8 hours eating window - done
    5. Protein - minimum 160 grams - 215 grams logged - done

    Session in Garage last night

    10 KB Swings
    10 KB Clean & Press - 5 e/s
    10 KB Goblet Squats

    16kg x 3
    20 Pushups
    10 Rollouts
    10 e/s KB Side Swings

    x 2


    New Training, cardio and diet all in place for the last 4 weeks of this transformation thingy - just need to get on and do it!





     
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  14. DC77

    DC77 Full Member

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    Had the weekend off as a bit of rest before I start my last 4 weeks of this.

    First training days was yesterday

    6.30 am - KB and Plank Circuit
    12.30 pm - 20 min lunchtime walk

    5.50pm - Garage Session

    Front Squats 5 x 5 - 50/55/60/65/70
    Bent over Row 5 x 5 - 40/45/50/55/60
    Bench Press 5 x 5 - 50/55/60/65/70
    Rack pull and shrug 5 x 5 - 60/65/70/75/80

    Bit of bollocks for 10 mins - curls, cleans and presses

    15 mins - Bike

    Added some intra-workout - 2* 5ml scoops creatine, same BCAAs, 4 * 5ml scoops Dextrose - not the greatest tasting drink but had worse.

    New workout schedule is now 3 full bodies -

    Session 1 - 5 x 5
    Session 2 - High Rep
    Session 3 - Muscle Rounds

    Cardio will be morning kb work, midday walk, some HIIT on non training days and ss pwo.

    Diet is low carb with carbs intra and pwo only.

    Workout went well and diet was good too. After my tea/dinner stomach didn't feel right and I have had the trots. Ended up on the couch most of the night - been on the pepto bismol today in work and feel a bit better - hardly ate anything today but managed a lunchtime walk today. Might do some kb stuff tonight if I feel up to it.
     
  15. DC77

    DC77 Full Member

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    High Rep Night last Night

    Squats - 1 x 20 - 70kg - This is just below BW so not too bad was blowing out my arse at the end.

    Pulldown/Cable Row superset strip set - Alternated both and strip the weight no rest - 40/30/20 - started a bit light so will up next workout.

    Incline Flye/Press/Flye - drop set - 15kg/12.5kg - was shagged by the last set and didn't complete so repeat next week.

    Death by Deadlift - 1 deadlift at 1 min, 2 at 2 mins and so on - got to 13 complete and 11 at 14 mins was hard work - 50kg barbell.

    Sat on the bike and did 15 mins

    Arse is fine now and diet is super - clothes feel big now - had to buy a new belt and I got new shirts size 16 as usual and they feel large - need to put some muscle on.

    Need to try and get out of bed and do some kb work but I have done 5 lunchtime walks this week including in the rain.
     
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