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Šragons
08-06-2004, 08:23 AM
Stats:

Age: 18
Height: 6'0
Weight: 210lbs
Bf: Not Sure, Estimate 19-21%

Cutting at 1500 cals

Routine:

Monday: Chest/Tri's
Tuesday: Shoulder/Back/Bi's
Wednesday: Football Training(1hr 30 min - probably half that running)
Thursday: Chest/Tri's/Legs
Friday: Shoulder/Back/

Saturday + Sunday - off, eating whatever i want, just made myself promise i wont be drinking and will stick to the diet on weekends too, iff i dont, ill kill myself ;)

also starting 15-30 min run, every night, and morning.

I need to get fitter and leaner coz im joining the army.
so i need to run 1 and a half miles in 12 mins, no problem anyway i think im not that unfit..

will update my days , when i have time, but hope i can keep this coming to see how far i get.

any suggestions, plz add them

Goals:

Weight: 190lbs
Bf: 14-15%(is this possible?)

Šragons
08-08-2004, 09:58 AM
August 7th 2004

2000 metres run - 30 sec stop between each 400m

didnt do much as u can see, partly because it was like 100 degrees.

Saint Patrick
08-08-2004, 02:54 PM
Good luck w/ the cut.

Šragons
08-09-2004, 08:00 AM
August 9th 2004

8 am - 2 whole eggs/1 egg white/Black Coffee (Cals:131 || Prot: 13g || Carbs: 1 g|| Fat: 8g)
10 am - Whey Protein Shake (Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 0g)
12 am - Energy Drink While Working Out - (Cals: 96 || Prot: 0g || Carbs: 23.5 g || Fat: 0g)
1 pm - 100 g chicken boneless - (Cals: 150 || Prot: 30g || Carbs: 1g || Fat: 4g)
3 pm - 500ml water/One Pear - (Cals: 90 || Prot: 1g || Carbs: 21g || Fat: 1g)
5pm - Black Coffee/1 Can Tuna No Dressing - (Cals: 109 || Prot:23g || Carbs: 0g || Fat: 0 g)
9pm - Whey Protein Shake (Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 0g)
11pm - Salad - (Cals:460 || Prot: 5g || Carbs:10.5 || Fat: 3.1g)

Totals: Cals: 1404 - Protein: 165g - Carbs: 48.5 - Fat: 16.1)

Will Add More Tonight, Its Only 15:10 :p

Workout

Bench Press - (40kg - 2*10) (60kg - 1*6) (80kg - 1*4)
Bench Press 45 degree chair - (20kg - 2*8) (30kg - 1*6) (40kg - 1*6)
Pec Dec - (50kg - 2*8) (60kg - 1*8) (80kg - 1*8)
Bench Machine - (40kg - 2*8) (50kg - 1*8) (65kg - 1*8)
Bench Machine Small Grip - (60kg - 2*8)

Cable Tricep Pushdown - (35kg - 3*8)
Cable Tricep Rope - (30kg - 4*8)
Cable Tricep Small Handle - (35kg - 2*8)

Bicep Curl - (30kg - 2*8)
Bicep Dumbell Curl - (35kg - 2*8)

Calf Raises (10kg - 2*8)
Thigh Extension (20kg - 4*8)
Leg Press(90kg - 2*8)
Hamstring Curls(20kg - 4*8)

Cardio:
Rode to the gym, and back. bout 3 miles or so i think, medium effort, have a football match tonight , so plenty of running

Max Lifts

these are what i am lifting max atm.

Bench - 80kg
Pec - 100kg
Shoulders - 60kg
Triceps - 45kg
Biceps - 40kg

hope to raise each by atleast 5-10 after i finished my cut :-o

Šragons
08-10-2004, 08:57 AM
Today has been up and down, havent had time to eat anything hardly or make any protein shakes. therefor ill go make something high prot now.

8am - Black Coffee
11 am - Flavoured Water (Cals: 160 || Prot: 1.1g || Carbs: 25.5g || Fat: 0g)
1 pm - 50g beef - (Cals: 64 || Prot: 11.5g || Carbs: 0g || Fat: 1.5g)
3pm - Sausages + 1 pear - (Cals: 402 || Prot: 18g || Carbs: 31g || Fat: 25g)

Totals: Cals: 628 || Prot: 30.6g || Carbs: 56.5g || Fat: 26.5g

Thats So far, Not been a very good day, but some days it cant be helped

Workout

Lats Day, I love it

Lat Pulldown - Behind Neck - (45kg - 4*8)
Lat Pulldown - Small Handle - (45kg - 2*8) - (55kg - 2*8)
Cable Crossovers - (35kg - 4*8)

Shoulder Press - (35kg - 1*8) - (45kg - 1*6) - (55kg - 1*5) - (60kg - 1*4)
Shoulder Shrugs - (70kg - 4*8)
Shoulder Raises - (20kg - 4*8)
Rowing - (45kg - 2*8) - (55kg - 2*8)
Smith Machine Behind Neck - (20kg - 2*8) - (35kg - 2*8)

Arm Curl - (30kg - 2*8)
Bicep Curl - (35kg - 2*8)
Cable Cross Bicep Curl - (25kg - 4*8)

Šragons
08-11-2004, 03:15 PM
August 11th

had a bad day, no workout, no cardio, just a massive sleeping session, back ta work tomorrow :-o

Šragons
08-12-2004, 04:37 AM
August 12th 2004

well didnt wake up till 11:15, so ill have to get a sleep pattern going.

12pm - BlackCoffee/Protein Shake/2 Tins Tuna - (Cals: 393 || Prot: 92g || Carbs: 2g || Fat: 1g)
1:30pm - Black Coffee/1 pear (Cals: 86 || Prot: 1 || Carbs: 22 || Fat: 1)
Workout - 1ltr Water
3:30pm - 500ml water/Vyomax Protein Bar (Cals: 200 || Prot: 15.1g || Carbs: 20.9 || Fat: 5.8g)
5:30pm - Black Coffee/Sausages (Cals: 340 || Prot: 19g || Carbs: 11g || Fat: 24g)
7:30pm - 50g Beef (Cals: 60 || Prot: 10g || Carbs: 0.3g || Fat: 2g)
22:30 - 50g Cottage Cheese (Cals: 54 || Prot: 7.5g || Carbs: 1.5g || Fat: 3g)
22:45 - Tuna + Sweetcorn with Mayo (Cals: 200 || Prot: 28 g || Carbs: 10g || Fat: 2g)

Totals - Cals: 1333 - Protein: 172.6g - Carbs: 67.7g - Fat: 38.8g


Workout

Bench Press - (50kg - 2*8) (60kg - 1*8) (70kg - 1*4)
Dumbell Bench 45 Degree - (110kg - 2*6) (120kg - 2*6)
Smith Bench Press 45 Degree - (20kg - 1*8) (30kg - 1*8) (40kg - 2*8)
Pec Deck - (60kg - 2*6) (85kg - 2*6)
Cable Crossovers - (25kg - 2*8) (35kg - 1*8) (45kg - 1*8)
Bench Press Machine - (45kg - 2*8) (55kg - 2*8)

Bench Press(tri's) - (45kg - 2*6)

Tricep Pushdown - (35kg - 2*8) (45kg - 2*8)

BIG C
08-12-2004, 05:23 PM
Good lifts keep it up!! :thumbup:

Šragons
08-12-2004, 05:25 PM
thx man, got any suggestions on how i can get my cals up during the day?
im out of work atm, so need something cheap and easy, maybe i need to start eating the eggs again :-o

Hickory
08-12-2004, 08:52 PM
peanut butter :) also lots and lots of milk

Šragons
08-13-2004, 05:20 AM
im off milk for a while, peanut butter ill have ta blag my mam to buy some :p

12:00 - 2 Whole Eggs/2 Egg Whites/500ml Water/Black Coffee - (Cals:172 || Prot: 18g || Carbs: 2g || Fat: 9g)
2:00pm - Vyomax Protein Bar - (Cals: 200 || Prot: 15.1g || Carbs: 20.9g || Fat: 5.5g)
2:30pm - Whey Protein Shake - (Cals: 184 || Prot: 45g || Carbs: 1.4g || Fat: 1g)
2:45pm - 1 Cup Green Tea
3-7:30 - drinking water, got around 15 minutes football game, partly coz my fitness isnt great right now, off for another run tho.
8:30 - Salad - Beef/Chicken/Egg/Lettuce/Coleslaw/Pasta/Potatoes - Not sure on the cals, but i reckon im hitting my targets up to now.

Workout

Rode to the gym and back, think its 3-4 miles, small effort better than nothing ;p

Shoulder Press - (25kg - 2*8) (35kg - 2*8) (45kg - 2*8) (55kg - 1*8 + 1*4)
Smith Machine Shoulers - (20kg - 4*8)
Lat Pulldown Behind Neck - (45kg - 4*8)
Lat Pulldown Small Handle - (45kg - 4*8)
Rowing Machine - (45kg - 2*8) (55kg - 2*8)
Shoulder Shrugs - (70kg - 1*8)

Arm Curls - (30kg - 4*8)

Cardio

Football - 15 mins med/high effort

took it easy today, i have a football match tonight, but its all going ok, and im sticking to the diet sort of :p
not eating any ****, but finding it hard to get up to the 1500 cals :-o

Chubrock
08-13-2004, 11:32 AM
Heck yea man, things look good in here.

Šragons
08-13-2004, 02:05 PM
thx, i dont think ive ever stuck to a diet through a weekend, hoping i can stay off the beer tomorrow night :)
think ill limit myself now

geoffgarcia
08-13-2004, 02:06 PM
hahhahah:)
don't worry about sticking to the diet right away, just make sure you track everything and weigh yourself as often as possible...
Once you see the direct relationship between the alcohol and your weight you'll have plenty of time to reconsider how often you drink;)

Šragons
08-13-2004, 02:08 PM
i only drink once a week, normally 5-6 double vodkas, with 3-4 beers :p

ryuage
08-14-2004, 03:11 AM
hehe, good luck with dropping some weight and getting in shape for boot camp. There really is so much you can do before you get there, other then what you are already doing you will just have to adapt once you find out how everything goes.

Šragons
08-14-2004, 05:08 AM
August 14th 2004

gym closes at 2 today, so i think ill use today as a rest day and go in tomorrow.
gonna do some running shortly after ive watched the football. so far so good on the diet

10pm - 2 Whole Eggs/1 Egg White - (Cals: 172 || Prot: 16g || Carbs: 1g || Fat: 11g)
12pm - Whey Protein Shake/50g beef/100g chicken - (Cals: 350 || Prot: 75g || Carbs: 3g || Fat: 3g)
2pm - 100g Pasta/ham - (Cals: 215 || Protein: 4.3g || Carbs: 18g || Fat: 14g)
6:45pm - Bacon - (Cals: 155 || Prot: 14g || Carbs: 1.3g || Fat: 10.5g)

BigNic
08-14-2004, 08:33 AM
hmm do you work your legs bro?

Šragons
08-14-2004, 11:39 AM
Mondays , gonna start working them more tho, as ive seen better results after i started doing legs

mega
08-14-2004, 12:57 PM
Hey dragon, loving how your routine looks. Good seperation of chest days. The thusday a little lighter than the monday? I've noticed that my mondays are so intense because of the extra long break, that I literally feel sore for 3 days (which I love).

Šragons
08-15-2004, 08:43 AM
i just lift what i feel i can lift on the second chest day.

August 15th 2004

well yesterday and today didnt go as planned.
im sorting out a cardio session, everyday after workout, probably, 10 mins rowing/10 mins running/10 min eliptical, try and burn this fat a bit faster :)

will post again tomorrow, when i get my head sorted

Šragons
08-16-2004, 08:00 AM
August 16th 2004

cant beat a good workout can ya, one of those days when ya feel like ya invincible;)

Diet

11:00am - Protein Shake/75g Chicken/3 Egg Whites - (Cals: 400 cals || Prot: 74g || Carbs: 5g || Fat: 9g)
1:00 pm - Energy Drink - (Cals: 96 || Prot: 0g || Carbs: 23.5g || Fat: 0g)
2:30 pm - Vyomax Protein Bar - (Cals: 200 || Prot: 15.1g || Carbs: 20g || Fat: 5g)
4:30 pm - Tuna - (Cals: 100 || Prot: 25g || Carbs: 0g || Fat: 0g)
6:30 pm - couldnt eat, playing football
8:30 pm - 25g Cottage Cheese/20g Ham - (Cals: 100 || Prot: 10g || Carbs: 3g || Fat: 3g)
10:00pm - Salad - (Cals: 220 || Prot: 8g || Carbs: 20g || Fat: 6g)

Total : Cals: 1096 - Prot: 132g - Carbs: 71.5g - Fat: 23g


Workout

Smith Machine 45 Degree - (20kg - 1*8) (30kg - 1*8) (45kg - 1*8) (60kg - 2*4)
Bench Press - (50kg - 2*8) (60kg - 1*4) (70kg 1*4)
Pec Flys - (120kg - 1*4) (80kg - 2*8)
45 Degree Chair Chest thing - (120kg - 1*8) (100kg - 2*8)
Pec Dec - (45kg - 1*10) (55kg - 1*8) (65kg - 1*8) (75kg - 1*8)
Cable Crossovers - (25kg - 2*8) (35kg - 1*8) (45kg - 1*8)
Bench Press Machine - (45kg - 2*8) (60kg - 2*8)
Bench Press Machine Wide Grip - (60kg - 2*8)

Bench Press Machine Tricep - (45kg - 4*8)
Cable Crossover Tricep Pushdown - (45kg - 2*8) (55kg - 2*8)
Cable Crossover Tricep Rope - (25kg - 2*16) (45kg - 2*8)

Leg Extension - (40kg - 3*8) (25kg - 1*8)
Leg Press Machine - (60kg - 1*10) (60kg - 1*8) (60kg - 1*6) (60kg 1*4)
Calf Raises - (10kg - 4*8) held for 5 secs each
Hamstring Curls - (25kg - 4*8)

had to stop on the legs then, i felt my thigh was gonna explode, + my hammys are a bit tight, hoping for a bigger leg work out on wednesday, when i finally do some squats :)

Cardio

10 mins rowing - 2500 meters - 150 cals
Running - 2200 meters - not sure about the cals
got 10 mins on the football pitch tonight, put myself about a bit ;p

mega
08-16-2004, 08:44 AM
Good workout man.

Šragons
08-16-2004, 01:57 PM
dont know what im gonna do when i run out of protein, no job atm, so cant afford it :-o

bets sort me a job out

Šragons
08-17-2004, 02:21 AM
Its Shoulder And Back day today, love it ;p
hammys are a bit tight from yesterday, but feels ok ;) probably just need to getsome stretching done.

anyway on to today.

9:00 am - Black Coffee With 1/2 tb spn sugar - (Cals: 6 || Prot: 0g || Carbs: 1g || Fat: 0g)
9:30 am - 2 Whole Eggs/1 Egg White - (Cals: 170 || Prot: 13g || Carbs: 0g || Fat: 11g)
11:00 am - 500ml water/black coffee
1:00 pm - Vyomax Protein Bar/Whey Protein Shake/50g Beef - (Cals: 420 || Prot: 75g || Carbs: 22g || Fat: 7g)
3:30 pm - Tuna + Mayo + 50g ham + Green Tea - (Cals: 180 || Prot: 34g || Carbs: 4g || Fat: 11g)
5:30 pm - 150g Fish No Batter - (Cals: 150 || Prot: 18g || Carbs: 2g || Fat: 3g)
7:30 - Green Tea -
9:30 - 50g Beef - (Cals: 60 || Prot: 10g || Carbs: 1g || Fat: 1g)


Totals: - Cals: 992 - Prot: 150g - Carb: 30g - Fat: 33g

Workout

Lat Pulldown Behind Neck - (45kg - 3*8) (55kg - 1*4)
Lat Pulldown Small Handle - (50kg - 3*8) (60kg - 1*8)
Shoulder Press - (25kg - 1*10) (35kg - 1*8) (45kg - 1*8) (55kg - 1*6)
Shoulder Dumbell Press - (50kg - 1*8) (80kg - 2*8) (90kg - 1*8)
Smith Machine Behind Neck - (20kg - 2*8) (30kg - 1*8) (40kg - 1*8)

Shoulder Shrug Bar - (30kg - 4*8)
Shoulder Raises - (15kg - 4*8)

Bicep Curl Sat Down - (25kg - 3*8)
Bicep Curl Stood Up - (35kg - 1*4) (25kg - 2*8)
Arm Curl Sat Down - (20kg - 2*8)
Arm Curl Stood Up - (20kg - 2*8) (25kg - 2*8) (35kg - 1*8)

Abs

75 sit ups
15 sit ups with 15kg weight

Cardio

10 mins rowing - 140calories burnt
Riding to the gym and back, around 4 miles, not sure on the calorie burn :p

all in all not a bad day, altho felt a bit weak on the arms

Alke
08-17-2004, 10:38 AM
good luck with the cutting, thats some tough calories to work with.....

if you run out of protein tuna and eggs are the cheapest sources for me,

I buy 5 dozen eggs at a time and boil them all on the weekend so that I got plenty for the week each week.

and I get tuna by the case at 50 cents a can when it is on sale = I usually buy 5-10 cases at a time to stock up.

cottage cheese lasts forever in the fridge so I buy lots of that for protein as well.

how is the cut going? when do you go in the army?

Šragons
08-17-2004, 10:56 AM
hey nice one on getting my journal to the second page ;)

well im supposed to be having my medical with a doctor this week, when i phone up.
then i go and see my army careers guy, but my heads messed up, theres a few girls here who are like taking an interest and i think with one of them things could work out, so im putting going in the army off until january, iff the army place will allow it, i know its stupid but.... the way i feel.

the cut is going well, i think the scales i was using were broken when i weighed myself as 210lbs, but im definately not far off it or so i think when i look in the mirror ;p, its starting to come off my chest a bit more now, and i can feel my pecs pushing through now, quite exciting :p
just a bitch getting it off the belly.

my shoulders need a bit of working, but they are definately the most cut place on my body, apart from my thighs :p

atleast i seem to be sticking to the diet pretty well, and drinking plenty of water, lets see where i am in 4-6 weeks, ill weigh myself tomorrow and keep a record of my weight each week.


The only problem with me is, iff i decide not to go in the army, i need to find a new job with less money, everyone has to do it, but i could be on a lot in the army and my diet would be supported 100% and id be able to buy supplements and stuff.

by christmas tho, i reckon i should be in good stage, and then i am going to look at myself and think what i need to do, wether i need to lose a bit more weight, or then bulk up, im wanting to add a lot more muscle to my frame in the coming years.

hope it will happen with patience and dedication :p

greetz,

Cris

Chubrock
08-17-2004, 11:12 AM
Good deal with the workouts man. What do some of your run times look like?

Šragons
08-17-2004, 11:16 AM
depends, i do quite a lot of running at football training, can do about 1.5 miles in 15 mins id say iff i bothered my ass to find out, maybe ishould start doing that every night..

Chubrock
08-17-2004, 11:19 AM
I was just asking, because I too am considering the Military, though I have four years of college to go through first. I've already started my running now and hope to have some insane times by the time I graduate. I've noticed that running seems to keep me pumped up throughout the day and you will def. be doing some running if you decide to go to the Army.

JustinF
08-17-2004, 04:22 PM
Best wishes on the cut. I like the avatar, Batista is my goal, when it comes to how I want to look.

Šragons
08-18-2004, 03:55 AM
thx yeah, hes the man :P

well today

August 18th 2004

noticed today when i was naked in front of the mirror, that my waistline seems to be reducing rapidly, i think im down to a 34 now, well on my 36" pants i need to wear a belt and when i pull them out theres atleast 1.5" room :) quite proud, also seems my tits are starting to show some improvement but my ass and the tops of my legs could use some work ;)

that out of the way

Diet

10:15am - 50g Beef/Whey Protein Shake - (Cals: 220 || Prot: 55g || Carbs: 2g || Fat: 2g)
12:00 - 3 Steaks - (Cals: 500 || Prot: 100g || Carbs 0g || Fat: 25g)
3:00 pm - 25g Tuna - (Cals: 25 || Prot: 8g || Carbs: 0g || Fat: 0g)
5:00 pm - Chicken Breast - (Cals: 200 || Protein: 40g || Carbs: 2g || Fat: 2g)
5:45 pm - 100g Chicken - (Cals: 100 || Protein: 20g || Carbs: 0g || Fat: 0g)
7:45 - Tin of Tuna + red peppers + beetroot - (Cals: 120 || Prot: 23.5g || Carbs: 5g || Fat: 2g)

Totals: Cals: 1165 - Prot: 246.5 g - Carbs: 9g - Fat: 31g

Workout

Bench Press - (40 kg - 1*10) (50kg - 1*8) (60kg - 1*6) (80kg - 1*4)
Bench 45 Degree - (50kg - 1*8) (80kg - 1*8) (120kg - 1*8)
Bench Flys - (50kg - 1*10)
Pec Deck - (50kg - 1*8) (60kg - 1*8) (70kg - 1*8) (75 kg - 1*4)
Bench Machine - (50kg - 1*8) (60kg - 1*8) (65kg - 1*8) (70kg - 1*8)

Tricep Pushdown - (25kg - 3*10) (35kg - 1*8) (45kg - 1*5)

Cardio

bike to the gym - 2 miles - not sure on cals
20 mins of rowing - 4500 meters - 300 calories burnt

Run tonight, iff it stays nice

Šragons
08-18-2004, 09:07 AM
i weighed myself today, and one weighing scale said, 14 stone 13lbs.
the other one said, 16 stone 1lb

im a bit frustrated, time to invest in some propper scales :-o

i mean, im not 16 stone for sure, even i can tell the difference from where i was 3 months ago :-\

after this happened i also felt like goin home and stuffing my face with anything, had to take myself into a quiet corner and smack myself in the face a bit, to make sure i didnt ;P

think the willpower is getting better

Spartan936
08-18-2004, 10:27 AM
*groans* That kind of cutting would kill me dead. Nice discipline.

Šragons
08-18-2004, 10:32 AM
man, id kill to be your size, and then bulk up, sounds so much easier than getting this flab off :p

not easier i dont mean that, but im not lifting huge weights right now, because im not really putting extra muscle on.. altho i can feel them popping out a bit ;p

u know what i mean

mega
08-18-2004, 10:37 AM
Keep at that diet man.

Hope you found a way to get more protein, especially since you are cutting.

Šragons
08-18-2004, 10:39 AM
mam just bought me a large chicken breast, and then give me some chicken she is making for my dad for tea :P the protein is going ok thus far

Šragons
08-18-2004, 03:04 PM
omg, major portein overload today :p, hardly any carbs, i gotta get me some more vyomax bars for this carb lark :p ah well wont hurt for a day i hope ;p

m!ssundaztood
08-18-2004, 05:42 PM
Cris, checked out your journal. I guess you would cry if you had my metabolism. I could eat for days and nothing. On someone sig he had something like eat everybody's food, eat people's food you don't even know, have mothers be afraid you will eat their children, lol. I could do all of that and still nothing.

Cool journal, and great discipline.

Girlie alert: Love Batista, his body really rocks. I just watch wrestling to see him, lol.

Bruteman
08-18-2004, 08:20 PM
Wow! Great dedication so far my man! I can't stick to a cutting diet for sh*t. You do some crazy volume on your workouts too.

Šragons
08-19-2004, 06:54 AM
Wow! Great dedication so far my man! I can't stick to a cutting diet for sh*t. You do some crazy volume on your workouts too.

hehe thx, cant look like a pussy can i :p

well today didnt start off great, i had a 2 hour test for a new job, hope i get it.,... :P

Diet

8 am - 3 Whole Eggs / Scrambled/ Black Coffee - (Cals: 210 || Prot: 17g || Carbs: 4g || Fat: 11g)
1:15pm - 2 slices of porn - (Cals: 30 || Prot: 2g || Carbs: 2g || Fat: 5g)
2:00 pm - 100g Tuna/20g beetroot/25g ham/50g cottage cheese/green tea - (Cals: 240 || Prot: 42.5g || Carbs: 9g || Fat: 2g)
4:00 pm - 200g Chicken Breast - (Cals: 200 || Prot: 45g || Carbs: 1g || Fat: 1g)
6:00 pm - Whey Protein Shake - (Cals: 184 || Protein: 45g || Carbs: 1g || Fat: 1g)
7:30 pm - 50g Beef - (Cals: 60 || Prot: 10g || Carbs: 0g || Fat: 0g)


Workout

Lat Pulldown behind neck - (45kg 2*8) (55kg 1*6) (50kg 2*8)
Lat Pulldown on chest - (55kg - 1*8) (45kg - 3*8)
Rowing Machine - (35kg - 1*8) (45kg 1*6) (50kg 1*6) (55kg - 1*6)
Lat Dumbell(dont know full name) - (60kg - 4*8)
Cable Crossovers - (25kg - 1*8) (35kg - 1*8) (45kg - 2*6)
Shoulder Press - (30kg - 1*8) (45kg - 1*8) (55kg - 1*4) (60kg - 1*4)

Shoulder Shrugs - (70kg - 2*8)
Shoulder Raises - (10kg - 4*8)

Cardio

15 mins rowing - 200 cals - every little bit helps right? :p

Šragons
08-19-2004, 07:37 AM
theres a fairy cake in the cupboard with my name on it, im like slapping myself here, fighting not to go and eat it :)

Beast
08-19-2004, 08:55 AM
theres a fairy cake in the cupboard with my name on it, im like slapping myself here, fighting not to go and eat it :)
Haha throw it away or something, dude. Don't have any of that good **** in the house. ;)

Šragons
08-19-2004, 08:59 AM
Haha throw it away or something, dude. Don't have any of that good **** in the house.


my mums fault, she bought them for my lil brother, he is one of thos peeps who eats everything and doesnt put weight on, hes wanting to but muscle on himself now tho :p keeps pretending he can beat me up :p



Cris, checked out your journal. I guess you would cry if you had my metabolism. I could eat for days and nothing. On someone sig he had something like eat everybody's food, eat people's food you don't even know, have mothers be afraid you will eat their children, lol. I could do all of that and still nothing.

Cool journal, and great discipline.

Girlie alert: Love Batista, his body really rocks. I just watch wrestling to see him, lol.


lol girly ;) who needs em :p
yeah well i guess i contributed to my own downfall on the weight bit, i didnt do anyting for 2 years, but its all changing now, i only just seen your post btw :p so dont be offended iff u didnt see areply.

as for metabolism, well, i guess its gonna be a good acheievement, whatever type of metabolism u have, gotta stay dedicated huh? :p

and batista, iff i was a girl id fancy him too ;) lol

iLUDEd
08-19-2004, 09:30 AM
ahh, the joys of low carbing.. after a while you actually get used to it, back when i was on UD2, after a few weeks into my 1st cycle, low carb days felt the norm. stick with your diet, are you planning on doing many carb loads/re-feeds during your cut?

Šragons
08-19-2004, 09:40 AM
ahh, the joys of low carbing.. after a while you actually get used to it, back when i was on UD2, after a few weeks into my 1st cycle, low carb days felt the norm. stick with your diet, are you planning on doing many carb loads/re-feeds during your cut?

no m8,
im planning on having a beer session tomorrow night, but thats it, once a week treat, i think thats enough ;p

BIG C
08-19-2004, 05:48 PM
Nice back workout!

Šragons
08-20-2004, 02:19 AM
August 20th 2004

so we started off today well, slept from 10:45, to 8:15 :) feelsquite good having a good sleep.

the diets on course again

Diet

9:00 am - Scrambled Egg With 50ml Milk + green Tea - (Cals: 170 || Prot: 14g || Carbs: 2.5g || Fat: 5g)
11:00 am - Whey Protein Shake - (Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 1g)
2:00 pm - 100g Tuna/Beetroot - (Cals: 120 || Prot: 27g || Carbs: 2g || Fat: 0g)
4:00 pm - 50g Beef/Black Coffee - (Cals: 65 || Prot: 12g || Carbs: 1g || Fat: 0g)

Workout

Sit down Bicep Curls - (25kg - 3*8) (20kg - 4*8)
Standup Bicep Curls - (25kg - 4*8)
Cable Crossover Bicep Curls - (20kg - 2*8) (30kg - 2*4)
Arm Curl Sat Down - (20kg - 1*8)
Arm Curl Stood Up - (20kg - 4*8)

Thigh Curl - (35kg - 4*8)
Leg Extension - (80kg - 4*8)
Calf Raises Sit Down - (20kg - 4*8)
Squats - (Bar - 1*8) (30kg - 3*6)

LOOK LOOK I DID SQUATS :-O

First time ever

Cardio

Bike to gym and back, total bout 4 miles - not sure on cals burnt
10 mins rowing - 130 cals burn
Football Training - 3 Laps of the pitch, general sprinting, walking/jogging/stretching

Šragons
08-20-2004, 10:36 AM
can one of u guys tell me, how many carbs/fat i should be eating per day?

Šragons
08-21-2004, 09:16 AM
Bad Šragon, i drank 4 cans of lager, 1 double vodka, and 2 bottles of wkd, last night, then came home and ate 3 small fairy cakes, a pack of crisps, a biscuit, and 2 buns :-s
im a bit disapointed with myself today, so ill pick backup in the morning.

did some stretches, andrunning had a football game, so got a good run around.
feels quite good, except the pain above my knees i think thats with doing squats? :)

oh well, bring on tomorrow

m!ssundaztood
08-21-2004, 11:00 AM
Don't be so hard on yourself. Most of us fall off the wagon at some point or the other. Most importantly, you are already climbing back on it :bow:

Btw, stretches are a simplified form of yoga, lol.

Jos

Šragons
08-21-2004, 06:01 PM
lets hope so, i get to the weekend and normally switch off, but i guess having saturday off isnt bad, 6 out of 7 days on a diet is enough i should think, i prolly needed a day off to keep it motivated :p
ah well here we go again :p

mega
08-21-2004, 11:03 PM
Bad Šragon, i drank 4 cans of lager, 1 double vodka, and 2 bottles of wkd, last night, then came home and ate 3 small fairy cakes, a pack of crisps, a biscuit, and 2 buns

Good bicep workout!

Šragons
08-22-2004, 06:44 AM
yeah took a lot of effort getting them out of the fridge and cupboard :)

Šragons
08-22-2004, 06:54 AM
August 22nd 2004

so today didnt start off so well, slept till 12:00, and ate 6 chicken nuggets :-o
im having a day off from eating loads just gonna eat 3 times today, plenty of protein ofc, low carbs and lowish fat, cant go to the gym as i think it closes at 2 on a sunday, so ill do some running/abs later on.

YoBrickWall
08-22-2004, 08:03 AM
yo dragon- looks good in here. the band wagon thing dont worry about it we all do it. uhh not sure if i should ask but what the hrll is fairy cake, some sort of dragon food?

YBW

Šragons
08-22-2004, 08:11 AM
lol, its err just a sponge cake :p
dno whythere called fairy cakes but.. :p

thx for stopping by

Šragons
08-22-2004, 01:20 PM
ok got a new routine starting this week, after last weeks test, it feels good and is looking better

Monday

Legs-

*Thigh Curls
*Leg Extensions
*Standing Calf Raises
*Seated Calf Raises
*Squats
*Leg Press

Chest-

*Bench Press
*Smith Bench Press(45 Degree)
*Barbell Press(45 degree)
*Cable Crossovers
*Pec Dec
*Pec Flys

Cardio-

*Rowing - 15 mins
*Bike - 10 mins
*Run - 10 mins

Tuesday

-Back

*Lat Pulldown Behind Neck
*Lat Pulldown Into Chest
*Lat Pulldown Small handle(Chest)
*Lat Row
*Cable Crossovers

Shoulders-

*Shoulder Press
*Smith Machine Behind Neck
*Shoulder Press(Dumbell)
*Shoulder Shrugs
*Shoulder Raises

Cardio-

*Rowing - 20 mins

Wednesday

Light Chest-

*Bench Press
*Smith Bench
*Pec Flys

Arms-

*Seated Bicep Curl
*Standing Bicep Curl
*Arm Curl

Cardio-

*Rowing - 15 mins
*Bike - 10 mins
*Run - 10 mins

Thursday

Light Back/Shoulders-

*Lat Pulldown behind neck
*Lat Pulldown Small Handle
*Cable Crossovers

Shoulders-

*Shoulder Press
*Shoulder Shrugs/Raises
*Dead Lifts

Cardio-

Rowing - 20 mins

Friday

Legs-

*Squats
*Leg Press
*Leg Extension
*Thigh Curl
*Hamstring Curl
*Standing Calf Raises
*Seated Calf Raises

Cardio-

Rowing - 15 mins
Running - 10 mins

Saturday

Off

Sunday

Light Cardio

-----------------

thats about it for now, im feeling good with this new routine, ill try it for a couple of weeks and adjust it accordingly :p

Cris

betterbody4less
08-22-2004, 01:43 PM
Quick question? Do you hit the gym in the morning or at night? If you want to lean up quick try going to the gym first thing in the morning with only minimum calories in your system. Hit your workout hard and then do a full hour of cardio. Wait at least 1 hour to start your meals for the day. I guarantee you to lose 1% per week minimum! Let me know what you think.
Adam

Šragons
08-22-2004, 01:44 PM
im in the gym everymorning

8am - breakfast
10am - protein shake

10 am - 2pm gym

thats when im normaly there, in between that time.

im also thinking about running early morning, then late at night, also i play football and train twice a week for that, so im doing quite a nice bit of cardio a week, ill do what u say and track my progress over the next 2 weeks, im seeing improvements here and there already, and it seems my muscle mass is also staying with me

1 hour cardio everyday?
do u reckon?

is running the best to burn more cals?

BIG C
08-22-2004, 10:38 PM
Nice workout!!

What is the diff. between bicep curl and arm curl?

Šragons
08-23-2004, 06:59 AM
Nice workout!!

What is the diff. between bicep curl and arm curl?

not sure, but it feels goooood :)

Slept till 10:30, went to gym str8 away

Diet

1:30 pm - HotDogs + Chicken + Tuna/Beetroot - (Cals: 430 || Prot: 50g || Carbs: 8g || Fat: 18g)
6:30 pm - Scrambled Egg/50 ml Milk (Cals: 230 || Prot: 8g || Carbs: 6g || Fat: 6g)
7:30 pm - Whey Protein Shake/50g beef - (Cals: 214 || Prot: 51g || Carbs: 1g || Fat: 1g)

Workout

Bench Press Smith 45 Degree - (30kg - 1*8) (40kg - 1*8) (55kg - 1*8) (70kg - 1*4)
Bench Press - (40kg - 1*8) (50kg - 1*8) (60kg - 1*8) (70kg - 1*4)
Bench Press Machine - (40kg - 1*8) (50kg - 1*8) (60kg - 1*8) (70kg - 1*6)
Pec Flys - (50kg - 3*8)
Dumbell Bench - (100kg - 1*8) (110kg - 1*8)

Leg Press - (50kg - 2*8) (100kg - 2*8)
Leg Ext - (20kg - 2*8) (35kg - 2*8)
Calf Raises - (30kg - 2*8) (20kg - 2*8)
Squats - (40kg - 4*8)

Cardio

10 mins rowing - 150cals
Football Tonight

SW
08-23-2004, 02:33 PM
ok got a new routine starting this week, after last weeks test, it feels good and is looking better

Monday

Legs-

*Thigh Curls
*Leg Extensions
*Standing Calf Raises
*Seated Calf Raises
*Squats
*Leg Press

Chest-

*Bench Press
*Smith Bench Press(45 Degree)
*Barbell Press(45 degree)
*Cable Crossovers
*Pec Dec
*Pec Flys

Cardio-

*Rowing - 15 mins
*Bike - 10 mins
*Run - 10 mins

Tuesday

-Back

*Lat Pulldown Behind Neck
*Lat Pulldown Into Chest
*Lat Pulldown Small handle(Chest)
*Lat Row
*Cable Crossovers

Shoulders-

*Shoulder Press
*Smith Machine Behind Neck
*Shoulder Press(Dumbell)
*Shoulder Shrugs
*Shoulder Raises

Cardio-

*Rowing - 20 mins

Wednesday

Light Chest-

*Bench Press
*Smith Bench
*Pec Flys

Arms-

*Seated Bicep Curl
*Standing Bicep Curl
*Arm Curl

Cardio-

*Rowing - 15 mins
*Bike - 10 mins
*Run - 10 mins

Thursday

Light Back/Shoulders-

*Lat Pulldown behind neck
*Lat Pulldown Small Handle
*Cable Crossovers

Shoulders-

*Shoulder Press
*Shoulder Shrugs/Raises
*Dead Lifts

Cardio-

Rowing - 20 mins

Friday

Legs-

*Squats
*Leg Press
*Leg Extension
*Thigh Curl
*Hamstring Curl
*Standing Calf Raises
*Seated Calf Raises

Cardio-

Rowing - 15 mins
Running - 10 mins

Saturday

Off

Sunday

Light Cardio

-----------------

thats about it for now, im feeling good with this new routine, ill try it for a couple of weeks and adjust it accordingly :p

Cris

I like the routine, but why do you like the smith mahcine so much?

Šragons
08-23-2004, 02:35 PM
i like it because i warm up on it, its easy to load up and i can feel it more on my chest. plus it makes u look like a meat head when other guys are in the gym too :p
coz u have more weight on it

Bruteman
08-23-2004, 08:08 PM
Chest and legs together?! You crazy my man! Nice job.

Šragons
08-24-2004, 08:58 AM
August 24th 2004

Diet

11:00 am - 2 Egg Whites/1 Whole Egg - (Cals: 240 || Prot: 15g || Carbs: 1g || Fat: 5g)
4:00 pm - Protein Shake - (Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 1g)
5:00 pm - 300g Chicken Breast - (Cals: 375 || Prot: 72g || Carbs: 2g || Fat: 22g)
8:00 pm - 50g Beef/Black Coffee (1/2 tb spn sugar) - (Cals: 67 || Prot: 10g || Carbs: 1.5g || Fat: 2g)
10:00 - 50g Turkey - (Cals: 67 Prot: 7.7g || Carbs: 2.5g || Fat: 1.4g)

Totals: [Cals: 933] [Prot: 150g] [Carbs: 10-15g(fruit drink added)] [Fat: 31.4g]


Workout

Lat Pulldown - (40kg - 1*8) (45kg - 2*8) (50kg - 2*8) (55kg - 1*6)
Lat Pulldown Small Handle - (45kg - 2*8) (50kg - 2*8) (60kg - 1*8)

Dumbell Shoulder Press - (80kg - 2*8) (95kg - 2*8) Personal Best
Shoulder Press Machine - (40kg - 1*8) (50kg - 1*8) (55kg - 1*6) (65kg - 1*4)
Dumbell Raises - (15kg - 4*8)
Shoulder Shrug Dumbells - (70kg - 2*8)
Shoulder Machine Raises - (30kg - 3*8) (40kg - 2*8)

Bicep Curl Sat Down - (25kg - 2*8)
Bicep Curl Stoo Up - (35kg - 3*8)
Arm Curl - (20kg - 3*8) (40kg - 2*4) Personal Best
Arm Curl Sat Down - (20kg - 2*8)

Weighted Sit Ups(15kg on chest) - (5*8)
Sit Ups Normal - (2*10)
Sit Ups Legs Raises - (1*8)

Cardio

Rode to gym - 3-4 miles not sure on cals
Rowing - 3500 meters - 210 calories

Notes

Set 2 Personal Best's today :p felt good and strong, also got some nice bridges developing now :))))

RAAAAAWR STEAK DAY TOMORROW

BIG C
08-25-2004, 02:54 AM
You must have tried a bannana peanut butter shake looks like your getting stronger! LOL :thumbup:

Good Job on your personal Best!!

Šragons
08-25-2004, 03:37 AM
You must have tried a bannana peanut butter shake looks like your getting stronger! LOL :thumbup:

Good Job on your personal Best!!

lol yeah ;) not till i bulk

got a light chest session today. might do 30-45 mins cardio too.

will post back when im done :P

Šragons
08-25-2004, 07:45 AM
August 25th 2004

so i did a light chest sess :p

Bench Press - (40kg - 1*8) (60kg - 1*8) (70kg - 2*6)
Smith 45 Degree Bench - (40kg - 2*8) (55kg - 2*6)
Dumbell Bench Press 45 Degree - (50kg - 1*8) (80kg - 1*8) (120kg - 2*5)
Pec Flys - (50kg - 1*6) (80kg - 2*8) (95kg - 1*6)
Cable Crossovers - (25kg - 1*8) (45kg - 2*8) (35kg - 1*8)

Cable Tricep Pushdown - (60kg - 2*8)
Tricep Pushdown - (25kg - 6*8)
Tricep Rope - (20kg - 3*8)

Cardio

Riding to gym and back - 3-4 miles - mod effort

Diet

11:00 am - Black Coffee with 1/2 tb spn sugar - (Cals: 8 || Prot: 0g || Carbs: 3g || Fat: 1g)
12:00 am - 3 Steaks - (Cals: 450 || Prot: 90g || Carbs: 3g || Fat: 18g)
2:15 pm - Vyomax Protein Bar - (Cals: 200 || Prot: 15.1g || Carbs: 20.9g || Fat: 5.5g)
5:15 pm - Tuna/Mayo - (Cals: 200 || Prot: 37g || Carbs: 1g || Fat: 10g)
5:30 - Large Sausage - (Cals: 150 || Prot: 15g || Carbs: 2g || Fat: 8g)

[Cals: 1008] [Protein: 157.1g] [Carbs: 29.9g] [Fat: 42.5g]

Gonna Start Eating more eggs to get up to 1500 cals

not a bad day today, sticking under 30g carbs tho :D

KrAzY
08-25-2004, 10:03 AM
Nice workout man, and good luck cutting to 190 im sure you'll be there in no time.

P.S. Theres a typo inbetween "so i did a" and "chest sess" :D

Šragons
08-25-2004, 10:22 AM
Nice workout man, and good luck cutting to 190 im sure you'll be there in no time.

P.S. Theres a typo inbetween "so i did a" and "chest sess" :D

lol u know it mah friend :p

Hatred
08-25-2004, 11:36 AM
:spam:

SW
08-25-2004, 02:13 PM
You have willpower to eat that amount of food everyday. Wow, I think I'd starve period. You'll be down to 190 in no time like KRAZY said. When do you refeed next and what's it gonna look like?

Šragons
08-25-2004, 03:10 PM
sunday im gonna refeed, i tend to normally eat some potatoes, chinese, chicken, turkey, lots of veg, maybe some chips, then i get back to it on monday :p

btw it took me 5 months to actually stick to this diet :p
i figured its about time i got my act together, and im off to cyprus next year, so gotta look good for the girls ;p

na by then i hope to have at least a clean bulk under my belt too

mega
08-25-2004, 07:59 PM
Damn, 3 steaks. I wish I could eat 3 streaks and actually have money left over.

SW
08-25-2004, 08:10 PM
^^ 3 whole stReaks? lol What are you into?

Šragons
08-26-2004, 02:19 AM
started eating more eggs now;p

oh yeah my grandad makes me the steaks :p hes a good geezer, cant beat a good bit of steak can ya now :P

26th August 2004

Diet

****ed it up today, eat a pie, some biscuits and some crisps, ah well atleast i know ill be back on tomorrow :p

iLUDEd
08-26-2004, 10:53 AM
3 steaks in the 1 sitting, thats hardcore!!

mmm.. protein *drools*

ryuage
08-26-2004, 04:12 PM
yummm i know in some states around here if you eat like a whole 64 oz one in a certain time limit its free :)

Bruteman
08-26-2004, 09:01 PM
D@mnit! Now I'm hungry for steak.

Good session the other day dude.

BIG C
08-27-2004, 04:31 AM
:withstupi

I'm going to have to throw 3 steaks on the grill today.

Anthony
08-27-2004, 05:48 AM
Calories seem low and your routine volume seems high, be careful you don't lose too much muscle!

TheGimp
08-27-2004, 05:50 AM
You on some kind of low carb cyclical diet here? :)

Šragons
08-27-2004, 08:00 AM
27th August 2004

went on the piss last night, so i cant eat anythin without feeling sick :-s
gonna do 90mins cardio tonight tho, sort my head out

Šragons
08-27-2004, 08:43 AM
Calories seem low and your routine volume seems high, be careful you don't lose too much muscle!

yeah im gonna re-do my diet, cut cals week by week, probably best, but i dont think im losing much muscle, iff any at all, it all seems good, and things seem to be getting bigger, ie: chest/arms/legs

thx for stopping by tho :P



yummm i know in some states around here if you eat like a whole 64 oz one in a certain time limit its free

shame they dont do that in england :P id be there every day

Bruteman lol, get some steaks for tea then :p

The Gimp - my diet is quite hard anyway as im not working atm, i cant eat what i need to , just the way it goes, i intend to sort it out more when im working tho, and probably do a 1day low carb, 1day (more carbs) iff u get me.

Šragons
08-29-2004, 01:15 PM
29th August

after eating what the hell i wanted for 3 days, and drinking thursday/saturday, i have finally really truely, decided to give up drinking or limit it to once a month, my kidneys are so sore its unbeleivable, i reckon its about time i got my head sorted out :p
so i have been thinking ofwhat people been saying, and im gonna start a 2 week test.

test will be like a new routine.

Monday - Cals: 2000 || Prot: 200g || Carbs: 50g || Fat: 50g
Tuesday - Cals: 1750 || Prot: 200g || Carbs: 25g || Fat: 30g
Wednesday - Same as Monday
Thursday - Same As Tuesday
Friday - Same as Monday
Saturday - Same As Tuesday
Sunday - Refeed

Cardio Goals:

AM - 1.5 mile run
Workout - 20mins Rowing(Every Day)
Bike - To Gym and Back + 10 mins In The Gym(Every Day)
PM - 1.5 mile run

Diet Goals:

Lose 1-2-3lb per week for 2 weeks.

Mon - Chest/Tri/Legs
Tue - Back/Bi's
Wed - Light Chest
Thur - Light Back
Fri - Bi's/Legs
Sat - Day off For Football
Sun - Day Off For Refeed

this including no alcohol. AND I MEAN IT :P

Gonna get My Weight in the gym tomorrow, and then weigh myself every 3 days. and put it in my workout post

oh yeah the reason im doing this is so i get fitter for football aswell, as losing weight, one step to becoming a well respected cut weightlifter ;)

sooner i move this weight, the sooner i can do a nice clean bulk

Šragons
08-30-2004, 07:10 AM
30th August 2004

cant workout today, and ate a bacon sarny :p omg i feel good ;p
so gonna count this as ANOTHER day off, and really hit my new diet and routine hard tomorrow, been doing some research on first cycles, planning to start my first cycle in january so i figure i best get some more info :p

Šragons
08-30-2004, 02:14 PM
Some final thoughts before i start my nice little 2 week trial.

Normal Day For Me:

Cardio:

07:30 am - 20 Mins Running
10:00 am - Ride to gym/Workout
11:30 am - 40 Mins Cardio(2 x 20 mins rowing) (600 ish cals burn)
12:15 pm - Ride Back From Gym
17:00 pm - 1600 Meters Run
21:00 pm - 15 Mins Running

The Diet:

4 meals of 500 calories iff i can, will be more when i can afford it :p

Drinks:

Green Tea/Black Coffee/Water

Other Activities:

Before Breakfast - 100 situps/150 pressups(EOD)
Before Late Night Run - 50 situps/75 pressups(EOD)

The Point Of Trying This:

* To Lose 8lbs in 2 weeks
* To Get Fitter For Football
* To Try And Keep As Much Muscle as Poss(but not vital right now)
* To Get Better BodyFat %
* To Be Able to Run 1.5 miles in 12.5 mins
* To Push Myself To The Max :p

TheGimp
08-30-2004, 02:42 PM
Sounds like a vigorous routine and some tough goals (particularly the 8 lbs in 2 weeks). Good luck with it. :thumbup:

Alke
08-30-2004, 04:57 PM
if I can gain 7 lbs in one week you can DEFINITELTY gai 8 lbs in two.....stuff that face with food yo :D

seriously, good luck bro...planning is key..If I dont pre-pack food it is VERY hard to eat enough everyday, specially if I dont keep track cause my belly seems to think 3000 is enough everyday, so if I wasnt counting I would not be gaining = I gotta stuff the last 1500 in me everyday LOL

SW
08-30-2004, 07:47 PM
^^ 4,500? Wow. I don't know if I could without cheating and eating about 10 hostess twinkies. Anyway, I just got burned majorly with cutting. I lost 10 lbs of fat and then lost 50lbs with what I could do x4! That's right, it wasn't by a long shot fair, but limited access to the weightroom is what it was caused by during the summer. So I'll be like you and eat like a champ.

Šragons
08-31-2004, 09:22 AM
if I can gain 7 lbs in one week you can DEFINITELTY gai 8 lbs in two.....stuff that face with food yo :D

seriously, good luck bro...planning is key..If I dont pre-pack food it is VERY hard to eat enough everyday, specially if I dont keep track cause my belly seems to think 3000 is enough everyday, so if I wasnt counting I would not be gaining = I gotta stuff the last 1500 in me everyday LOL

thx but im cutting, i guess about another 14-16lbs of fat, then i can bulk, today has gone alright, did a bit of running with my little brother and had some shooting practice, diet is going ok, altho i got f00kall in to eat, and im off to the gym at 7:30 then out for a run :p
will post back when im done

Alke
08-31-2004, 12:48 PM
oops my bad, big difference between losing 8 pounds and gaining 8 pounds....forgot you were cutting

so you almoist done cutting when you lose that 8 pounds, dont forget to post pics!

Bruteman
09-01-2004, 04:44 AM
That's a hell of a schedule you are going to try and keep! Good luck with it bro'!

Šragons
09-01-2004, 10:46 AM
oops my bad, big difference between losing 8 pounds and gaining 8 pounds....forgot you were cutting

so you almoist done cutting when you lose that 8 pounds, dont forget to post pics!

ill post pics, when i lose these 8 lbs (maybe) but most probably whn i buy a camera and have lost 14-16lbs :p, then i reckon it will be time to start looking to put on a more serious bit of muscle, off not ill cut to 20lb.



That's a hell of a schedule you are going to try and keep! Good luck with it bro'!

yup it is, but iff u cant push yourself, who can u push? :p

anyway

1st September 2004

today didnt go so well on the diet, coz i was labouring for my dad at a millionaires mansion :p and i was lumping (80 - 20kg boxes) up 30 steps each, and loads of other mosaic boxes, damn were they heavy, my heart has been racing all day, i did at least 3-4hours solid carrying / battling up the steps ;P god i wish i knew how many cals ive burned :p

i had a wholemeal baguette with tuna, a protein shake, just had tuna/mayo, and now im off to my grandads for 3 biggggg steaks :p god protein is awesome.
even tho the diet isnt to plan, it is a carb reload day anyway, soi reckon ive hit 50 or just over.

im hitting the gym tonight, light chest session, as my body is aching from today :p and then off for a nice jog and some ab work later on.
will post back tonight,

ciao

Workout

Bench Press - (50kg - 1*10) (60kg - 1*8) (80kg - 1*2) (nearly broke my pec) ;)
Smith Bench Press 45 degree - (40kg - 4*8)
Bench 45 degree - (100kg - 4*8)

Tricep Pushdown on Cables - (40kg - 2*8) (60kg - 2*8)
Tricep Pushdown On Cables(dno what handle is called) - (40kg - 3*8) (60kg - 2*8)

as ya can see, i was f00ked from today :p
and i didnt do any running tonight as im gonna collapse ;)

ryuage
09-01-2004, 11:53 AM
sounds tiresome, have fun in the gym.

TheGimp
09-01-2004, 02:02 PM
Sounds like you burnt a lot of cals there. Good stuff.

Šragons
09-01-2004, 02:11 PM
starting my little routine properly, tomorrow. to many things been going on to start it.
so definately my routine above ^^ is ON.

mattburns
09-01-2004, 04:34 PM
read through your journal you've done pretty damn well already, it would kill me to be on your diet, you've got bloody good willpower like.

keep up the progress :D

Beast
09-01-2004, 05:35 PM
07:30 am - 20 Mins Running
10:00 am - Ride to gym/Workout
11:30 am - 40 Mins Cardio(2 x 20 mins rowing) (600 ish cals burn)
12:15 pm - Ride Back From Gym
17:00 pm - 1600 Meters Run
21:00 pm - 15 Mins Running
Holy ****, you'll be a ripped animal in no time on that!

BIG C
09-01-2004, 09:54 PM
:withstupi

Crazy ripped!!

Šragons
09-02-2004, 06:45 AM
yeah shame i cant keep my targets, so i havent started it yet, im in so much pain in my lower back and arms from yesterdays work.
so im resting today, getting into the groove and definately gonna start this **** tomorrow morning.

gonna have arest from the gym too, coz my arms wont be able to do anything or my back.

anyway got the diet going again, altho i missed breakfast ill make up for it later

2nd September 2004

Diet

1:30 pm - (Coffee/2Whole Eggs/2 Egg Whites/Tuna + Sweetcorn + Mayo/Protein Shake) - (Cals: 524 || Prot: 105g || Carbs: 15g || Fat: 17g(1g saturated)

Chubrock
09-02-2004, 07:03 AM
Heck yea man, CARDIO I LOVE IT. Great looking stuff in here, and I agree with everybody in that you'll def. be shredded in no time.

SW
09-03-2004, 05:16 PM
Bah, I hate cardio but it's necessary. Damned cardio.

BIG C
09-05-2004, 06:21 PM
I hope your not drinking that cold beer this weekend!!!

Being a holiday and all!! Your buds might want you to go celebrating!

LOL!! :alcoholic

Beast
09-06-2004, 12:23 PM
Dragons, any idea on what Batista's workout program is like? He's ****ing huge.

Šragons
09-07-2004, 03:18 PM
superior_will : yeah, its needed, i can feel myself getting fitter from just playing football, and can see my shoulder blades now in my back, so i guess its working for some weightloss too, but i didnt goto the gym for 6 days last week coz i was lazy and tired, dno why.... i need some motivation :p, and my diet sucked too, drinking 2 nights in a row ;-\

Big C - my best m8's b-day this week, im drinking and then seriously its time to stop, the past 2 times ive been sick all over, and my kidneys feel real bad, iff im serious bout this "Gorgeous Body I Wanna Have" ;) i best start getting some dedication back, altho ive been labouring for my dads m8, nice bit of exercise, and it feels like a whole day gym session :)

Beast - no sorry, but theres a guy on this forum that knows batista through a friend, they were bouncers together, u might be able to ask him, ill throw the name in here, when i find who it was

7th September 2004

im gonna forget about the last 10 days or so, and hit my schedule hard tomorrow, definately, anyone who lives by me will see me running along the beach at 7 am sharp :p

*the diets staying
*the fats going
*and im gonna be a lean mean, errr killing machine ;)

this what i gotta do, hoping to hvae a nice 6pack for my holiday to cyprus and ibiza next year :p

Cris.

oh yeah aint been around, silly comp crashed didnt it :p so had to get it fixed

ciao for now

-------------------------------------

oh yeah, overall appearance seems to be looking better, but got a lot of work to do and i can see my shoulder bridges beginning to show a lot now :p

SW
09-07-2004, 04:38 PM
Ask and you shall recieve brother:

Motivation: Hot women, self esteem, strength, health and pride.

This should get ya thinkin'!

Beast
09-07-2004, 05:54 PM
Beast - no sorry, but theres a guy on this forum that knows batista through a friend, they were bouncers together, u might be able to ask him, ill throw the name in here, when i find who it was
Cool, I'd be interested in seeing what that big dood does.

Šragons
09-08-2004, 10:29 AM
bad day again today, got up late, felt tired, couldnt walk, legs sore, and cuts stinging.

Gym tomorrow, definately, diet back on track, no excuses, iff i dont go, im gonna get someone to kick **** out of me :-F

Alke
09-08-2004, 11:29 AM
batista IS one huge mutha.

Šragons
09-08-2004, 05:32 PM
thought id update for ya guys n girls, just sorted diet/routine/cardio out.

gonna stick with this, for as long as i can, not even cheating on sundays, and cutting the alcohol down.

check it out, tell me what u think, and iff my goal for 23rd nov is reachable. after i weigh myself ofc:P

mattburns
09-08-2004, 05:39 PM
good luck

50g of carb is sooo little lol i probly eat that in a snack, u gonna bulk after this cut? eating is quality.

Šragons
09-08-2004, 05:41 PM
good luck

50g of carb is sooo little lol i probly eat that in a snack, u gonna bulk after this cut? eating is quality.

ofc kid, im gonna cut this, then january through to march, or april, do a bulk to try and add atleast 10lbs of muscle, then see what im like, coz i gotta look big for the holidays :p, prolly do a small cut after that to get rid of any fat i might have :p

Šragons
09-09-2004, 08:46 AM
9th September 2004

ah yeah felt so good to get back in the gym and do a good workout
shoulder/back today

i weighed myself it came out at 216lbs
ah well who cares, just another 26lbs to lose ;p
not sure iff that can be done by nov 23rd which is my b-day, but ill have a good crack at it :D

anyway

Workout

Shoulder Press - (15kg - 1*8) (35kg - 1*8) (50kg - 1*8) (55kg - 1*6)
Shoulder Press machine - (20kg - 2*8) (40kg - 2*8)
Shoulder Barbell Shrugs - (50kg - 1*8) (100kg - 1*8)

Lat Pulldown - (15kg - 1*8) (35kg - 2*8) (85kg - 3*8)
Lat Pulldown Behind Neck - (45kg - 4*8)
Lat Pulldown Chest - (45kg - 2*8)
Lat Pulldown Small Grip - (45kg - 2*8) (55kg - 2*6)

Upright Rows - (30kg - 2*8) (42.5kg - 1*4) (35kg - 1*6)

Did A Little Arm Curl

Arm Curl - (20kg - 3*8) (40kg - 2*4) (30kg - 2*8)

Cardio

Ride to gym (prolly around 75cals)
30 Mins Rowing - (400 Cals Burned)
Ride Back From Gym (prolly Around 65cals)

Overall 500+ Cals Burned
and off to burn 200 more on a run tonihgt :)

actually enjoyed my workout today, lets hope it keeps up :D

Diet

didnt wake up till 11.

11:15 am - (Protein Shake) - (Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 1g)
15:15 pm - (4 Egg Whites/Vyomax protein Bar) - (Cals: 320 || Prot: 28g || Carbs: 20g || Fat: 5.5g)
18:00 pm - (Coffee/50g Corned Beef/Tuna/Salad Cream) - (Cals: 200 || Prot: 38g || Carbs: 8g || Fat: 7g)
20:00 pm - (200g Turkey) - (Cals: 200 || Prot: 40g || Carbs: 5g || Fat: 2.4g)

Šragons
09-09-2004, 11:20 AM
raaaaaawr, took my first step to sticking to a diet today.

grandad bought me 2 meat and potatoe pies, turned em down blank, and ate some tuna :P

ph33r

Šragons
09-10-2004, 03:00 AM
10th September 2004

just texting my m8, might have my partner back now iff he isnt being to lazy.

anyhoo, chest n tri's today, just about to eat the old brekkers. no cardio today, coz football training tonight

yesterdsy, fell asleep so missed out on a 350cal meal :-\

Diet

10:00 am - (Protein Shake/25g Cottage Cheese/Coffee) - (Cals: 250 || Prot: 48g || Carbs: 2.5g || Fat: 5g)
14:00 pm - (2 vyomax bars) - (Cals: 400 || Prot: 30g || Carbs: 40g || Fat: 10g)

Workout

Bench Press - (40kg - 1*8) (60kg - 1*8) (70kg - 1*6)
Incline Bench Press - (40kg - 2*8) (60kg - 2*8)
Incline Dumbell Bench Press - (100kg - 2*8) (90kg - 3*8)
Pec Flys - (25kg (each) 4*8)

Tricep Press - (40kg - 4*8)

just a little session, to get back into the swing of things on the chest

TheGimp
09-10-2004, 05:42 AM
Nice work there, especially the cardio and turning down those pies :)

Coke
09-10-2004, 06:27 AM
Don't be turning Grandpa's food down, lol...you are lucky to have him - ;)

Šragons
09-10-2004, 08:24 AM
The Gimp Figured iff i want this, i gotta do it :)

CoCoa well yeah i am he;s a good guy, altho he doesnt eat healthy and when i stay there its kinda hard to eat what i need :), but he understood

Chubrock
09-10-2004, 11:27 AM
Dude, you can do anything ya put ya mind to. Keep up the good work, and trust me, you'll be where ya wanna be in no time.

m!ssundaztood
09-10-2004, 08:46 PM
:hello: Cris, You're going to love Ibiza. I have a friend, who lives in Barcelona, who says that a great time is had by all who go there. His only problem :cry: : women don't pay as much as men do :D I'm sure that won't interfere with you having a great time ;)

Šragons
09-11-2004, 08:06 PM
From tomorrow, goin into a 10 week, **** it or suck it period, no drinking, no cheating, big cardio and big lifts.

had my last night of cheating tonight, m8's b-day.

**** it, im gonna rawk

ryuage
09-11-2004, 08:26 PM
good luck man, im sure you will rawk the diet :)

Šragons
09-12-2004, 08:03 AM
hope so Ryuage, winter here now ;p when isnt it in england? :p...

looks like i wont be riding to the gym tho, coz its freezing and ill get piss wet through :p

but hey, ill add a nice 30 min bike ride into my cardio everyday

SW
09-12-2004, 07:14 PM
raaaaaawr, took my first step to sticking to a diet today.

grandad bought me 2 meat and potatoe pies, turned em down blank, and ate some tuna :P

ph33r

I'll :alcoholic to that! Good job! :indian:

Šragons
09-13-2004, 04:54 AM
got a question for u peeps, is 5-600 cals a day good enough to lose on the cardio or should i be aiming higher?

and i sorted some new easier goals to stick to, on this 10 week diet, 2lbs a week is a realistic target to lose i reckon, by my b-day ill be nearly at 195lbs, ill nearly be there, so iff i can do that id be ecstatic :D

Šragons
09-13-2004, 08:00 AM
13th September 2004

New Journal Look :D

The Diet

15:00pm - (ProteinShake/CottageCheese/Ham) - (Cals: 280 || Prot: 70g || Carbs: 8g || Fat: 4g)
18:45pm - (Fish/Potato/Cheese) - (Cals: 340 || Prot: 25g || Carbs: 32g || Fat: 8g)
21:30pm - (Tuna / Mayo / Sweetcorn) - (Cals: 180 || Prot: 29g || Carbs: 13g || Fat: 5g)

Extras

3 Cups Coffee, 75ml milk, 2 tb sp sugar(approx cals: 67 approx prot: 3g approx carbs 8g approx fat: 2g)

The Workout

Bench Press - (30kg - 1*8) (40kg - 1*8) (60kg - 2*8)

Pec Flys - (50kg - 4*8)
Incline Bench Machine - (40kg - 1*8) (50kg - 2*8) (60kg - 1*8)
Bench Press Dumbells - (100kg - 2*6)
Incline Dumbell - (120kg - 1*4)

Triceps

Seated Dips - (65kg - 4*8)
Tricep Pushdown - (25kg - 2*10) (40kg - 3*8)

Biceps

Arm Curl - (20kg - 1*14)(30kg - 5*8)
Bicep Curl - (25kg - 4*8)

Cardio

Rode To And Back From Gym(BIG WINDS)
5mins Rowing 100 Cals Burn

Todays Thoughts

Absolute wank day, didnt feel at all good doing the chest work and didnt do as much tricep work as i would of liked, bad day all around, came out of the gym i had to ride 3 miles, with 75mph winds and rain smashing me in the face all the way, im frigging nackered. Diet has been bad. havent eaten anything yet today, due to the fact i got up late, and being pure lazy and not being arsed to move and make something. will post the diet when i eat something.

Todays Tunes

Bomfunk Mc's Uprocking Beats

Forgotten Thoughts

oh yeah i forgot to add this before, but i swear i could see a vein popping out of my right bicep when i was curling, never ever had this in my life before, so was quite proud :p, the scales said im 217lbs, but i looked in the mirror and i feel and look better than i ever have before, :)

Laters All

Cris

mattburns
09-13-2004, 08:30 AM
just looked out of the window i can see your ride home must have been a right laugh lol

bloody miserable walney weather :(

Šragons
09-14-2004, 04:43 AM
14th September 2004

The Diet

11:45am - (2 egg whites/2 whole eggs/50g CC/Protein Shake) - (Cals: 440 || Prot: 73g || Carbs: 5g || Fat: 12g)
15:15 - (Tuna/Mayo/Sweetcorn) - (Cals: 180 || Prot: 29g || Carbs: 13g || Fat: 5g)
18:15 - (Steak/Carrots/Onions) - (Cals: 450 || Prot: 45g || Carbs: 13g || Fat: 10g)
20:00 - (2 Slice of Pork/2 Slice Corned Beef/1 Slice Beef) - (Cals: 200 || Prot: 20g || Carbs: 3g || Fat: 15g)

Totals: Cals: 1270 || Prot: 167g || Carbs: 50g || Fat: 45g) (Including Extras)

The Extras

11:45am - (Coffee/50ml milk/ 1/2 tbspn sugar) - (Cals: 28 || Prot: 0g || Carbs: 8g || Fat: 1g)
17:00 - (Tea/Milk/Sug) - (Cals: 12 || Prot: 1g || Carbs: 4g || Fat: 1g)

The Workout

Lats

Lat Pulldown Behind Neck - (35kg - 1*8) (45kg - 3*8)
Lat Pulldown Small Grip - (45kg - 2*8) (55kg - 2*8)
Lat Pulldown Machine - (30kg - 1*8) (60kg - 1*8) (90kg - 1*8) (120kg - 1*8) Personal Best

Shoulders

Shoulder Press Machine - (60kg - 4*8)
Upright Shoulder Press - (35kg - 1*8) (45kg - 1*8) (55kg - 2*4)
Dumbell Shoulder Press - (50kg - 1*8) (60kg - 1*8) (70kg - 1*8) (90kg - 1*6)
Shoulder Shrugs Bar - (40kg - 4*8)
Shoulder Raises - (15kg - 2*8)

Cardio

Rowing - 15mins - 220 Calories(Every Little Helps Right?)

Todays Thoughts

yeah not a bad workout i reckon on the shoulders, i forgot to do some other back work tho so ill make up for it on probably saturday, felt a bit tired so i didnt do as much cardio as i should do but hey thats the way it goes and thediets ok, apart from the sugar, im easing my way off it :) and ill get some artificial sweetener like Ry Said. Ciao For Now

Tunes

Bomfunk Mc's Again :D

TheGimp
09-14-2004, 05:18 AM
oh yeah i forgot to add this before, but i swear i could see a vein popping out of my right bicep when i was curling, never ever had this in my life before, so was quite proud :p, the scales said im 217lbs, but i looked in the mirror and i feel and look better than i ever have before, :)


Nice! I like the new journal look :)

ryuage
09-14-2004, 06:47 AM
try using some artificial sweetner instead of the sugar

BIGBRI
09-14-2004, 06:55 AM
nice work dragons...good luck on your cut...I am cutting too...but not as low as you are.

Šragons
09-14-2004, 08:13 AM
nice work dragons...good luck on your cut...I am cutting too...but not as low as you are.

i cant afford to eat much more really, got no job stil yet, me and my m8 had our tests at the same time, and he still hasnt heard either, i reckon ive got into the job tho, so once im sorted ill be adding more cals here and there and cutting say a 100 each week, but this is why :p.

Bruteman
09-14-2004, 03:41 PM
Like the change in format. :thumbup:

Good luck sticking to your diet.

Šragons
09-14-2004, 04:12 PM
Like the change in format. :thumbup:

Good luck sticking to your diet.

thx, tho tomorrow im labouring, and will probably eat a tuna baguette, so might overload on the carbs tomorrow, wlel not overload but go above what i want, anyway, good news, my left bicep looks as tho its fully caught up with my right bicep, they look the same size now :D

cphafner
09-14-2004, 06:45 PM
i like the new format. Congrats on the pr.

SW
09-14-2004, 07:25 PM
Good format and loyalty to diet and routine. I like it! :)

Šragons
09-17-2004, 06:37 AM
didnt workout yesterday, and diet sucked, went out for a m8's birthday so drank again :-\

today, gonna recover and hit the gym before football tomorrow, back on track with the diet too, i dno why i keep doing this coz im seeing my pecs form, all be it from the top down :p, wanna get these big armour plates tho so ill be sorting myself out ;p

ryuage
09-17-2004, 07:08 AM
you gotta stick to your diet if you want to see results mate... THOU SHALL OVERCOME!@

Šragons
09-17-2004, 07:23 AM
you gotta stick to your diet if you want to see results mate... THOU SHALL OVERCOME!@

im seeing results a bit, but iff i had of stopped drinking about 6 months ago, id be about 12lbs lighter ;p by now, probably more, ah well my own fault

im probably am under maintenance, just the food i have has high carbs/mod fat in it

m!ssundaztood
09-17-2004, 08:37 AM
Woulda, shoulda, coulda: stop it! :) Don't beat up on yourself: it's better if you let someone else do it :nod:

Now, get back on track!

mattburns
09-21-2004, 04:41 AM
:windup:

Šragons
09-21-2004, 03:56 PM
humm, i r back now.
had a few days hols, drank to much beer, ate to much food.
prolly added a bit of weight, goin footballing for a bit tomoz, and hitting the gym with a m8, gonna get the diet back on track too :p for real this time.

will post my workout and **** tomoz, laterz

ryuage
09-21-2004, 06:57 PM
Dammit Dragon!

Šragons
09-23-2004, 04:38 AM
thats the way it goes ryuage ;p

yesterday wasnt so good on the diet front altho i aint some steak, and then had football training, massive cross country ;)
was nackered and im feeling it today, so gonna hit the gym tomorrow morning when i fix my bike tire too :p

today.

diet not bad,

12:00 - chicken/ham/tuna/protein shake

do some running later and havin a kick about with a m8, so ill do some laps or something

Šragons
09-24-2004, 06:31 AM
24th September 2004

and we're rocking again.

got a workout scheduled for today, and i am going running tonight for 20 mins or so before i play snooker tonight, not bad eh, also got a football game tomorrow, but meeting my m8 at 9am for a nice run, be sweet in no time, cut out the beer too, for deffo, and no keeebabs or pizza's anymore well until my birthday anyway :P

Diet

well just got up, so im gonna shove 6 eggs in a pan and eat them after workout.

so ill do it for then. oh yeah im gonna low carb for a week to lose the watery effect ;)

13:45 - (Tuna Wrapped In Ham) - (Cals: 200 || Prot: 35g || Carbs: 3g || Fat: 3g)
17:00 - (Protein Shake/100g Beef/6EggWhites/Water) - (Cals: 400 || Prot: 90g || Carbs: 5g || Fat: 12g)

The Workout

Dumbell Bench Press - (80kg - 2*8) (120kg - 2*8)
Incline Dumbell Press - (80kg - 2*8)
Pec Flys - (50kg - 4*8)
Incline Bench Press - (30kg - 2*8) (50kg - 1*8) (60kg - 1*4)
Bench Press Machine - (45kg - 2*8) (60kg 1*8) (65kg - 2*4)

The Triceps

Tricep Pushdown - (25kg - 1*10) (35kg - 1*8)

The Biceps

Seated Bicep Curl - (25kg - 4*8)

The Cardio

Rode to gym and back bit of effort :p got a sweat and a pounding heart on
10 mins rowing - 150cals burn - every little helps

Todays Thoughts

triceps were toasted for some reason, maybe coz of the time ive had off, so i didnt do as much as i wanted on them. cardio was a bit weak but my calfs/thighs are still stiff from the cross country at football practice, but other wise quite pleased, lets hope im not to stiff tomorrow, gotta go running at 9, then playing football at 2 :)

cya laters

Beast
09-24-2004, 01:24 PM
Dumbell Bench Press - (80kg - 2*8) (120kg - 2*8)
WTF! You can dumbbell bench 264 pounds??? Geez, you pwn Ronnie, lol.

Šragons
09-24-2004, 03:08 PM
WTF! You can dumbbell bench 264 pounds??? Geez, you pwn Ronnie, lol.

60kg on each side.. :-\
not 120 on each side

Jabberwocky
09-24-2004, 03:17 PM
Tuna wrapped in ham sounds pwny.

BIG C
09-27-2004, 09:17 AM
Great job on the workout. I know I am going to be really sore also after this 2 week layoff.

But I can't wait!! LOL

Šragons
09-27-2004, 10:23 AM
workout is at 7 tonight, seeing as tho my m8 wants to go again.
then off for a nice little 20 min jog afterwards

will post it here when im done, diet is ok today too :p just havent eaten enough ;)

Šragons
09-27-2004, 01:59 PM
alraaaaaght folks

quick update

Shoulders

Shoulder Press - (30kg - 2*8) (50kg - 1*8) (60kg - 1*8)
Shoulder Shrugs - (90kg - 3*8)
Uprigth Rows - (20kg - 1*8) (30kg - 1*8) (40kg - 2*8)

Lats

Lat Pulldown - (30kg - 1*8) (50kg - 1*8) (70kg - 1*8) (90kg - 1*8)
Lat Raises - (10kg - 2*8)
Lat Pulldown Short Handle - (55kg - 4*8)

Biceps

Bicep Curls Sitting Down - (25kg - 4*8)
Arm Curls Standing Up - (30kg - 3*8)
Arm Curls Sit Down - (20kg - 2*8)

Abs

Sit Ups - (2*25) (1*15)
Sit Ups with 15kg on Chest - (2*10)

Cardio

Bike To And From Gym Against Wind

Diet

not gonna post it, coz i aint nearly as much as i should :P

Hatred
09-27-2004, 03:42 PM
To and from Gym Against wind???Why not a run uphill to and from Gym barefoot in 2 ft deep snow??!!
J/k mang..

oh yes..

AHHHH!!The metric System!!!!

cphafner
09-27-2004, 06:44 PM
strong shoulder/lat workout!

SW
09-27-2004, 07:12 PM
Hey Dragons, Keep on runnin', that weight's gotta come off sometime! ;)

Šragons
09-28-2004, 06:01 AM
workout might be tonight, iff not tomorrow, iff id ont go ill probably go running then do some biking, but football is on tonight so im having people around to watch it.

COME ON UNITED

laterz

Chubrock
09-28-2004, 10:42 AM
Good lookin session buddy. Just keep at the running, and the wait will come off eventually, trust me.

Bruteman
09-28-2004, 03:26 PM
:spam:

Now don't you eat that spam. You're cutting, remember?

Šragons
09-29-2004, 02:11 AM
been easing my way onto the diet for 3 dys now, so today is the real start.
just gotta stay away from the crisps :p they iz ma downfall.

workout is chest/legs/abs today be hitting the gym with my m8, so will post laterz when im done.

ciao

Šragons
09-29-2004, 07:06 AM
29th September

Diet

09:15am - (Scrambled Egg With Milk/Protein Shake With Water) - (Cals: 320 || Prot: 55g || Carbs: 3g || Fat: 7g)
12:30pm - (Vyomax Protein Bar + 3 Steaks) - (Cals: 750 || Prot: 85g || Carbs: 23g || Fat: 25g)
19:15pm - (Chicken/Rice)

Workout

The Legs

Leg Extension - (15kg - 1*8) (25kg - 1*8) (35kg - 1*8) (45kg - 1*8)
Leg Press - (100kg - 2*8) (150kg - 2*6)Personal Best
Squats - (Bar - 1*8) (30kg - 2*8)
Leg Curls - (20kg - 2*8) (30kg - 1*8)

The Chest

Dumbell Bench Press - (100kg - 2*8) (120kg - 2*8)
Incline Press - (20kg - 1*8) (40kg - 2*8) (60kg - 1*8)
Pec Flys - (35kg - 4*8)

The Triceps

Seated Dips - (65kg - 2*8) (75kg 1*8) (80kg - 1*8)Personal Best
Tricep Pushdown - (40kg - 1*8) (30kg - 3*8)

The Cardio

Ride to gym and back
Football Training(Jogging/Running for 45mins or so)

didnt do any in the gym as i have football training tonight

BIG C
09-29-2004, 08:51 AM
Nice workout great job on the legpress and dips!

Šragons
09-29-2004, 12:23 PM
dmp about my third meal ... carbs were probably a little high but hey not gonna kill me is it ;p

had a good football training, gonna go for a run after the arsenal match and do some situps and pressups, im goin all out to lose as much as i can until sept 16th, goin on a bender with the lads, i think ill deserve it, 3 weeks without a drink ;P and ill even make sure i drink in moderation when im out.

ciao for now

what dya guys think?

15 mins in morning
15 mins at dinner
15 mins at night

running ofc, should lose a nice few lbs for the girls eh?
ill be doing my normal rowing in the gym too so... bring it on ;p

mattburns
09-29-2004, 04:41 PM
well done on the PB's

glad to see ur back on track :)

Šragons
09-30-2004, 06:47 AM
30th September 2004

The Diet

12:00pm - (Coffee With Milk/Apple) - (Cals: 84 || Prot: 2g || Carbs: 22g || Fat: 1g)

Jabberwocky
09-30-2004, 09:51 AM
Nice... apple =D