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adude
12-04-2008, 04:16 AM
decided to do this to keep on track

im trying to take this as seriously as possible so thought this was a good idea..i feel pretty weak hopefully this will help

hopefully in 12 weeks i can go from 75kg to 80 kg without putting on too much fat. Got a long 12 week uni break so i decided to make this goal a prioriety

im still trying to count my calories accurately but im aiming anywhere from 2500-3000.

starting weight is 74.6kg

just bought some supplements today:
eas 100 percent whey
micronised creatine by ast
bcaa by dynamitized
got some old awesome mass by horleys

havent used them will do tommorow

training split
day one: chest/tris
day two: back
day three: cardio/abs
day 4: legs
day 5: shoulders/bis
day 6: cardio/abs
day 7: rest

today was day one

db bench press: 30kg's 10,8,7- could do 32.5 before exams i guess lost a little strength there
incline db bench press: 25kg's 6,6,6,4
flies: 17.5kg's 8,8,8
dips: bw 8,7
machine pulldowns 8,8

i measure in kilos caus im from oz

sample diet

meal 1: 3whole meal/4 boiled eggs
meal 2: one scoop weight gainer 250 ml milk
meal 3: 250 ml milk 100% whey by eas
meal 4: one chicken breast or 2 basa fillet fish or 3-6 small sandwhich size steaks
meal 5: cottage cheese+naturual yougurt+mix of 40 nuts(cashews and almonds)
meal 6: can of tuna
meal 7: one chicken breast or 2 basa fillet fish or 3-6 small sandwhich size steaks

adude
12-04-2008, 09:14 PM
Back today

Hammer grip pull ups: 13,10,6
one arm db row 30kg: 8,6,6,6
lat pulldowns L4.3: 8,8,8
machine row L11: 10,10,10

not sure about the weight with the pulldown and the row there in levels. Might lower the weight for the db rows next time form didnt seem too great

adude
12-06-2008, 03:58 AM
cardio: 25 minutes hiit on the cross trainer
abs
weighted twist and crunch: 5kg-12/7.5kg-10,10
hanging leg raises: 10,10,10

adude
12-06-2008, 08:45 PM
legs

squats: 62.5 kg-10/67.5 kg-8/72.5kg-6.... my short term goal is to reach 80 so im pretty happy my form was pretty good
stiff leg deads: 75kg- 8,7,6...if got abit of a grip issue ive ditched the gloves in order to strengthen my grip
leg press: 200kg (not including the board) 8,8,8...ill try to go deeper next time..
super set: leg extensions: L4.3- 8,8,8
leg curls: L5-8,8,8

ill try to get my diet up soon...im having a few problems calculating various things

adude
12-07-2008, 07:59 PM
shoulders/bis/calves

Shoulders
bb shoulder press: 30kg-8/32.5-8/35kg-8/37.50kg-8.... i was suprised with my push strength is weak this is the second time ive had a shoulder day by itself i normally do its after my chest i can hardly push 30kgs
db laterial raise: 12.5kg-6/10kg-8,8
sb shrugs 22.5 kg- 8,8,8

Biceps

bb curls 30kg-8,8
db hammer curl 12.5kg-8,8
machine curl L4 8,8

calves
L8-15/L8-12,10

wasnt really feeling the biceps first time ive isolated shoulders and biceps on one day. Normally do bis after my back, thought id give it a change..ill try to post my calories later tonight

adude
12-08-2008, 04:54 AM
My diet for today i think everything is relatively accurate except maybe the steak im kinda unsure about about ill edit this later to add proteins fats and carbs.

Calories
3 wholemeal bread 209
4 boiled eggs 256


weight gainer 310

whey 280

Chicken breast(262gms) 278

Cottage cheese(125gms)134
Almonds(20) 140
Cashews(30) 258
Yogurt(100gms) 134

Canned Tuna 142

steak(320gms) 589

Milk(250mls) 160

Total 2890

adude
12-08-2008, 07:48 PM
cardio and abs

25 minute HIIT
weighted twist and crunch: 10kg-12,10,10
hanging leg raises: 12,10,10

adude
12-09-2008, 06:31 PM
chest and tris

db bench press: 32.5kg's-8,7,5
incline db bench: 25kg's- 6,6,4.5,4
flat db flies: 17.5kgs- 10,8,8..will probably up these to 20kgs next time
dips BW: 10,9
cable machine pulldown: L6-12,L7- 10,8


ive decided it might be a good idea to make some goals



Current: squat 72.5 kg for 6 reps
db bench 32.5kg 8 reps
stiff leg deadlift 75kg 8 reps
bb shoulder press 37.5 kg 8 reps

Goals: squat 85 kg for 6 reps
db bench 35kg for 10 reps
still leg deadlift 90 kg 8 reps
bb shoulder press 50 kg 8 reps

adude
12-10-2008, 04:30 AM
calories seem abit low pretty sure i under estimated since i dont counts veggies potatoes are lunch and dinner

calories:2847.8 hopefully its more like 3000 but its still over my maintainence
proteins: 283.5 grams
fats: 133.65
carbs: 168.8

adude
12-10-2008, 06:47 PM
back

hammer grip chin ups: 13,10,8 ....dissapointed with the form ill try to go lower next time
single arm db rows: 27.5kgs: 10,8,8...will probably go back to 30s next time
lat pulldown: L4.3- 10,8,8
machine pully row: L12- 10,10,8

adude
12-11-2008, 03:16 AM
calories: 3206.25
proteins: 248.15
carbs: 239.28
fats: 135.63

im not sure if macros as spose to coincide with calories??? anyone :confused:
actually i just checked i was multiplying grams of fat by 8 not 9...im assuming its not going to perfectly conincide?

adude
12-11-2008, 06:20 PM
Weight today 12/12/08 76.2kg

Abs

swiss ball crunch BW-12/3kg-10/5kg-10
hanging leg raises: 10,10,10

Cardio

25 minutes HIIT

adude
12-12-2008, 04:29 AM
Diet today

calories: 3194
proteins: 267.3 grams
carbs: 201.7 grams
fats: 146.05 grams

i ate some papadums today probably underestimating calories by 100 or more and carbs by a significant amount maybe 50 gramsm even..

adude
12-12-2008, 06:27 PM
legs

squats: 65kg-10/70kg-8/75kg-6
stiff leg deads: 75kg- 8,8,8 ... i wasnt happy with the form as im not feeling them in the hamstrings so im giong to pyramid next time like squats, though seems my grip strength has improved.
leg press: 200kg(excluding board)- 10,8,8 ... happy with these might increase them by 2.5-5 kg next week
superset: leg curls: L5.1 8,8,8 my hips started to cramp imma lower these aswell
leg extensions: L4.3 8,8,8 these were fine actually might increase the weight next time

adude
12-13-2008, 03:36 PM
diet yesterday

calories: 3029
proteins: 244.35
carbs: 160.8
fats: 140.04

adude
12-14-2008, 01:48 AM
shoulders and biceps

bb shoulder press: 37.5kg- 8,8,8
db front raises 10kg- 8,8,8
bent over db laterial raises 10kg- 8,8,8

bb bicep curl: 30kg- 8,8,8
superset:seated shortened bb bicep curl 15kg: 10,10,10
lying down pulley bicep curls L4-10/L3-10,10,10

adude
12-15-2008, 12:13 AM
diet yesterday didnt could measure lunch or dinner for lunch had a chicken roast dinner had lentil, rice and prawns im estimating for each meal maybe 300-400 calories. Without lunch and dinner calories were 2255 so im approximating anywhere from 2800 to 3100.

Training today

abs

swish ball weighted crunches: 5kg- 12,12,12
leg raises: 12,10,10

cardio

HIIT- 20 minutes

adude
12-15-2008, 04:49 AM
diet today

calories: 3019.2
proteins: 295.45
carbs: 149
fats: 130.67

adude
12-15-2008, 06:53 PM
chest/tris

db bench: 32.5kg's-8,7,5 ...was kinda dissapointed didnt improve
incline db bench 25kg- 6,6,5,5
flat db flies: 20kg-6,6/17.5kg-8....20 was abit to heavy i thought i could handle it maybe a few more sessions with 17.5
dips: BW- 9,7
tricep pulldowns: L6-12/L7-10/L8-8

adude
12-16-2008, 07:02 PM
diet yesterday

dont have exact calculations but it was well over 3000 calories, carbs were abit too high.

Training today

hammer grip chinups: 11,8,6...these rfeally sucked today
one arm db row: 22.5kg-12/25kg-10/27.5kg-8/30kg-6
lat pulldown: L4-12/L4.2-10/L4.38/L5-6
seated row; L12-10,10,10

adude
12-18-2008, 04:43 AM
diet yesterday

calories: 3310
proteins: 343.6
carbs: 145.83
fats: 146.65

abs

weighted swiss ball crunch 10kg- 15,12,12
swiss ball hover 20 seconds
hanging leg raises- 12,10,10


cardio

20 minutes HIIT 5 minutes cool down

adude
12-18-2008, 07:00 PM
weight today 76.4kg

legs

squats: 67.5kg-10/72.5kg-8/77.5kg-5
stiff deads: 65kg-10/70kg-8/72.5kg-6....form was good today
leg press: 200kg-10/205kg-8,8
superset leg extension 5.1-8,8
leg curl: 4.1-10/4.2-8

adude
12-21-2008, 04:27 PM
training two days ago

shoulders

bb shoulder press 37.5kg 10,8,8
db front raises: 10kg-8,8,8
db laterial raises: 10kg- 8,8,8

biceps

bb bicep curls 30kg- 10,8,8
superset: contracted curls 15kg- 12,12,12
lying down pulley curls: L4-10,10,10

havent been tracking calories last few days will do today

adude
12-23-2008, 08:41 PM
training yesterday..gym is closed for three days so i did an upper body

db bench 32.5kg- 8,8,7
wide grip chins-8,7,6
dips: 12,10,10
pullovers: 15kg- 12/17.5kg-10/20kg-8
lat pulldown: L4.2-12/L5-8/L5.2-6
seated machine row: L4-12,10,10

adude
12-26-2008, 09:22 PM
legs

squats- 60kg-10/70kg-8/77.5kg-6
stiff leg deadlift- 60kg-10/70kg-8/75kg-6
leg press- 210kg-8,8,8
leg curl- L4-12,10
leg extensions- L5- 10,10

adude
12-28-2008, 04:55 AM
shoulders and biceps

shoulders

bb shoulder press- 40kg- 8,8,6
db front raises- 10kg- 10,8,8
db bent over lateral raises- 12,10,10

biceps

bb curls- 32.5kg- 8,7,6
contracted curls 20kg- 12,10,10
lying down extended cable curls L4-12,10,10

mattburns
12-28-2008, 05:31 AM
calories: 3206.25
proteins: 248.15
carbs: 239.28
fats: 135.63

im not sure if macros as spose to coincide with calories??? anyone :confused:
actually i just checked i was multiplying grams of fat by 8 not 9...im assuming its not going to perfectly conincide?

When I used to use fitday it never added up perfectly, I think it can usually be put down to fiber (4 cals per gram) or alcohol (7 cals per gram).

Keep it up anyway pal you're eating well, especially on protein. How much of your fat intake is poly/mono/sats?

adude
12-30-2008, 12:20 AM
^well i havent been counting poly/mono/sats just fat though maybe i should start though lol....thanks for the comment though..ive actually stopped counting cals for a while caus of the holidays but i will soon get back into into it..thanks for the comment

training yesterday

cardio+abs: 20 minute hiit 5 minute cool down

training today

chest

db bench 32.5kg's- 8,7,5 ...werent great i might start pyramiding ..or change to bb bench
inclines 25kgs- 6,6,6,5
db flies- 12.5kg-12/15kg-10/17.5kg-8/20kg-6
dips BW 10,9
cable pulldowns: L6-12/L7-10/L8-6

adude
01-02-2009, 12:49 AM
back

wide grip chins- 10,8,6
db row- 25kg-12/27.5kg-10/30kg-8/32.5kg-6 (struggled on the last two reps)
lat pulldown- L4.3-12/L5-10/L5.2-6,6
cable rows- L12-10,10,10

adude
01-04-2009, 02:22 PM
training two days ago

abs

weighted twist and crunch 5kg- 15,15,15
leg raises: 12,12,12

cardio
HIIT- 22 minutes 3 minutes cool down

training yesterday

legs

squats 60kg- 12/70kg-10/80kg-4
stiff deads 60kg-10/70kg-8/77.5kg-6
leg press: 210kg-10,10,8
superset: leg extension L5-10,10
leg curls L4- 10,10

adude
01-05-2009, 03:31 AM
weight today 5/1/09: 78.4kg

shoulders and biceps

shoulders

bb shoulder press:40kg- 8,8,6-7
db front raises:10kg-10,10,10
db laterial raises:12.5kg-8,8,8

biceps

bb biceps curls:30kg-10/32.5kg-6/30kg-8
contracted curls: 20kg-12,10,10
lying down cable curls: L4-12,10,10

adude
01-07-2009, 10:26 PM
chest

bb bench press- 40kg-12/60kg-8/65kg-4 ...was weak i was suprised i havent done bb bench in a long time
db incline bench- 20kgs-12/22.5kg-10/25kg-7/27.5kg-4
cable flies- 40-12/45-10/45-8/50-6
dips BW- 12,10
cable pulldown- L7-12,10,9

adude
01-08-2009, 09:36 PM
back

wide grip chins: 10,9,6
db row: 25kg-12/27.5kg-10/30kg-8/32.5kg-6
lat pulldown: L4.3-12/L5-10/L5.1-6-8/L5.2-46
cable rows: L13-12,12,12

adude
01-10-2009, 04:46 AM
legs

squats: 60kg-10/70kg-8/80kg-5
stiff deads: 60kg-10/70kg-8/80kg-6
leg press: 210kg-10,10,10
leg extensions: L5-12,12
leg curls: L4-12,12
donkey calfs: L8-12,12

adude
01-12-2009, 09:56 PM
yesterday training

shoulders and biceps

shoulders

bb shoulder press:40kg- 8,8,7-8
db front raises: 12.5kg- 8,8,8
db laterial raises:12.5kg-10,8,8

biceps

bb biceps curls:30kg-10,8,8
contracted curls: 20kg-12,12,12
lying down cable curls: L4-12,12,12

today training

abs
cardio: HIIT 20 minutes 5 minute cooldown

adude
01-15-2009, 03:13 AM
training yesterday

chest

bb bench press- 60kg-10/62.5kg-7/65kg-4-5 ...
db incline bench- 20kgs-12/22.5kg-8-9/25kg-7/27.5kg-4-5
cable flies- 50-12/55-10/60-8/65-6
dips BW- 10,6
cable pulldown- L7-12,12,12

training today

back

wide grip chins- 10,7,5
db row- 22.5kg-12/30kg-10/32.5kg-7/35k-5
lat pulldown- L4.3-12/L5-10/L5.1-8/L5.2-6
cable rows- L13-12,12,12

adude
01-18-2009, 03:56 PM
last two training sessions

legs

squats 60kg- 12/70kg-10/80kg-6
stiff deads 60kg-10/70kg-8/80-6
leg press: 215kg-8,8,8
superset: leg extension L5-12,12
leg curls L4.1- 12,12

shoulders

bb shoulder press:40kg- 8,8,6
db front raises: 10kg- 10,10,10
db laterial raises:12.5kg-10,10,10

biceps

bb biceps curls:32.5kg-8,8,6
contracted curls: 20kg-12,12,12
lying down cable curls: L4-12,12,12

adude
01-20-2009, 04:52 AM
training yesterday

chest

bb bench press- 60kg-10/62.5kg-7-8/65kg-5 ...
db incline bench- 20kgs-12/22.5kg-10/25kg-7/27.5kg-4-5
cable flies- 45-12/55-10/60-8/65-6
dips BW- 10,8,6
tricep extensions L6- 12,10,10

training today

back

wide grip chins- 8,8,6
db row- 22.5kg-12/30kg-10/32.5kg-8/35k-6
lat pulldown- L5-12/L5.1-9/L5.2-7/L5.3-5
cable rows- L13-12,12,12

adude
01-20-2009, 05:07 AM
weight at the moment is 79kg im deciding to cut the body fat is abit to high so i think its time

adude
01-21-2009, 10:04 PM
training yesterday

abs: weighted twist and crunch 10kg- 12,12,12
cardio: HIIT 20 minutes cooldown for 5 minutes

training today

legs

squats 60kg- 10/70kg-8/82.5kg-3
stiff deads 60kg-10/70kg-8/82.5-5
90 degree leg press: 80kg-12/100kg-10,10
superset: leg extension L5.1-12,12
leg curls L4.2- 12,12

adude
01-24-2009, 12:23 AM
training yesterday

abs: weighted twist and crunch 10kg- 15,15,15
knee raises: 15,15,15
cardio: HIIT 20 minutes cooldown for 5 minutes


training today

shoulders and biceps

shoulders

bb shoulder press- 40kg- 8,8,7-8
db front raises- 12.5kg- 8,8,8
db bent over lateral raises- 12.5kg: 10,10,10

biceps

bb curls- 32.5kg- 8,8,7
contracted curls 20kg- 12,12,12
lying down extended cable curls L5-12,10,10

adude
01-26-2009, 01:53 AM
chest

bb bench press- 60kg-10/62.5kg-8/65kg-5 ...
db incline bench- 20kgs-12/22.5kg-10/25kg-6/27.5kg-5
db decline- 15kgs-12/20kg-9/22.5kg-6/25kg-4
db flies: 15kg-11/17.5kg-5/15kg-6

adude
01-26-2009, 11:14 PM
training today

back

wide grip chins- 10,8,7
db row- 22.5kg-12/30kg-10/32.5kg-8/35k-6
lat pulldown- L5-12/L5.1-10/L5.2-7/L5.3-5
cable rows- L14-12,10,10

adude
01-28-2009, 06:25 PM
training yesterday

abs: weighted twist and crunch 10kg-16,16,16
leg raises 15,15,15
HIIT 23 minutes 2 minute cooldown


training today

legs

squats 60kg- 10/70kg-8/80kg-3...freaking sucked today really dissapionted probably a mixture of the cardio the day before and cutting..might lower the weight with higher reps...21 reps is nothing
stiff deads 60kg-12/70kg-10/75kg-7/80kg-5
leg press: 215kg-10,10,10,10
leg curls L4.2- 10,10,10,10

adude
01-29-2009, 08:45 PM
training today

arms

triceps

close grip bench: 20kg-12/40kg-12/50kg-10/55kg-7..... first time i did this so started off with some light weight
dips: BW-12/5kg-10,6
bb skull crushers: 20kg-12/25kg-10,10

biceps

bb curl 32.5kg-8,8,7
contracted curl: 20kg-12,12,12
lying down cable curl L5-10,10,10

adude
01-31-2009, 04:30 AM
shoulders

bb shoulder press 40kg-8,8,7
cable front raises- L15-12/L20-12/L25-10
db laterial raises 15kg- 8,8,8
cable upright rows L5-10,10...didnt like them so stopped

abs

weighted twist and crunch: 5kg-20,20,20

adude
02-03-2009, 05:10 AM
chest

bb bench: 60kg-10/62.5kg-8/65kg-6/67.5kg-3
incline db bench: 25kg-8,7,6
cable flies: L55: 8,8,8

triceps

dips: 9,8,8
close grip bench 40kg- 8,7
cable pulldowns: L5-15/L6-12/L7-10

adude
02-07-2009, 06:58 PM
last three sessions

back

wide grip chins- 10,8,7
db row- 25kg-12/27.5kg-10/32.5kg-8/35kg-6
lat pulldown-L5-12/L5.1-10/L5.2-8/L5.3-6
cable rows- L14-12,12,10

legs

squats: 60kg-12/70kg-10/75kg-6
stiff deads: 60kg-10/70kg-8/82.5kg-5
leg press: 215kg-10,10,10
leg curls: L4.2-10,10,10

shoulders and biceps

bb shoulder press:40kg- 8,8,8
db front raises: L20 10,10,10
db laterial raises: L20-10,10,10

bb biceps curls:32.5kg-8,8,8
contracted curls: 20kg-12,12,12
lying down cable curls: L5-12,12,12

adude
02-12-2009, 01:40 AM
the last two training sessions

chest

bb bench: 60kg-10/62.5kg-8/65kg-5
incline db bench: db incline bench- 20kgs-12/22.5kg-10/25kg-7/27.5kg-5
cable flies: L50-12/L55-10/L60-8/L65-6

triceps

dips: 8,7

back

wide grip chins- 10,8,7
db row- 22.5kg-12/27.5kg-10/32.5kg-8/37.5k-4-5
lat pulldown- L5.1-12/L5.2-9/L5.3-7/L6-5
cable rope rows- L9-12,12,12

adude
02-15-2009, 03:55 PM
last two training sessions

legs

squats: 60kg-12/70kg-10/77.5kg-5
stiff deads: 60kg-10/70kg-8/82.5kg-6
leg press: 215kg-10,10,10
leg extension: L4.2-12,12
leg curls: L5-12,12


shoulders and biceps

bb shoulder press:40kg- 10,8,6-7
db front raises: L25 10,8,8
db laterial raises: L25-10,8,8

bb biceps curls:32.5kg-10,8,8
contracted curls: 20kg-12,12,12
lying down cable curls: L5-12,12,12

mattburns
02-15-2009, 04:06 PM
Going well in here pal. I see above you reached 79kg so that's almost the 5kg target? Did you do it within the 12 weeks?

adude
02-19-2009, 06:53 PM
last three sessions

chest
bb bench: 60kg-9/62.5kg-7/65kg-5
db incline bench- 20kgs-12/22.5kg-10/25kg-7/27.5kg-5
cable flies- 55-12/60-10/65-8/70-6
dips BW- 10,9,8
tricep pulldoqn L7-15/L8-12/L9-10

back

wide grip chins- 10,9,7
db row- 25kg-12/27.5kg-10/32.5kg-8/37.5kg-4-6
lat pulldown-L5.1-12/L5.2-10/L5.3-7/L6-6
cable rows- L8-12/L10-10,12

legs

squats: 60kg-12/70kg-10/77.5kg-5
stiff deads: 60kg-10/70kg-8/82.5kg-6
leg press: 220kg-8,8,8
leg extensions: L4.2-12,12
donky calf: L6-15/L-8,12/L10-10

adude
02-19-2009, 06:57 PM
Going well in here pal. I see above you reached 79kg so that's almost the 5kg target? Did you do it within the 12 weeks?

yeh i was hoping for 80kg..the body fat is abit high so im going to cut down abit...and then come back to be a bigger leaner 80 kg..yeh ive reached it before i planned..thanks for your support

adude
02-22-2009, 01:53 AM
Last two training sessions

Cardio

HIIT- 30 minutes

shoulders and biceps

bb shoulder press:40kg- 10,8, 7-8
db front raises: L25 10,10,10
db laterial raises: L25-10,10,10

bb biceps curls:35kg- 8,8,5-6
contracted curls: 20kg-12,12,12
lying down cable curls: L6-10,9,9

adude
03-02-2009, 05:02 AM
last three sessions

chest
db bench: 22.5kg-15/27.5-11/30kg-7
smith machine bench incline: 60kg-8,8,8
db flies-17.5kg-8,8,8
dips BW- 8,8,7
tricep pulldoqn L7-12,12,12

back

wide grip chins- 10,10,8
bb rows: 40kg-12/50k-10/60kg-8/65kg-6
lat pulldown-L5.1-12/L5.2-10/L5.3-7/L6-6
cable rows- L50-12,12,12

legs

squats: 60kg-12/70kg-10/77.5kg-5
stiff deads: 60kg-10,10,10
leg press: 220kg-10,10,10
leg extensions: L4.3-12,12
leg curls: L5-12,12

adude
03-12-2009, 06:00 AM
last three sessions

chest
bb bench: 60kg-10/62.5kg-8/65kg-5
db incline: 22.5kgs-10,8,8
cable incline db flies-17.5kg-8,8,8
dips BW- 8,8,8
tricep pulldoqn L7-10,10,10

back

wide grip chins- 10,10,8
bb rows: 40kg-12/50k-10/60kg-8/65kg-6
lat pulldown-L5.1-12/L5.2-10/L5.3-8/L6-6
cable rows- L50-12,12,12

legs
squats: 60kg-12/70kg-10/77.5kg-6
stiff deads: 60kg-10/70kg-8/82.5kg-6
90 degree leg press: 80kg-10,10,10
leg extensions: L5-10,10,10
leg curls: L5.1-10,10,10