Hello, decided to start a journal here in the vain hope that it will encourage me to eat that bit cleaner and shed a few pounds. I'm 25 been lifting since i was 17 on and off at home, joined my first gym in '98. Initially to supplement my martial arts training, then i was like 8%bf and around 160lbs, and then got really into lifting. Now i am about 240lb and about 14%bf with a 35 inch waist (well could be a tad more since i only ever tested this using formulas) But i do have a two-pac. I definately am not that strong compared to some guys on this board and i am probably bigger than my lifts should have made me. Guess i must be lucky there.
Recently i have been using HST and i am now onto my 2nd weeks of tens. Here is my last workout, performed last Sunday (i should have been down the gym today but i got a lousy cold):
Machine crunch 1 x 10 @ 75kg
Squats 1 x 10 @ 100 Kg
SLDL 1 x 10 @ 57.5Kg (okay not to taxing with these as i hurt my lower back a few years ago in a cycling accident so i figure slowly and safely with these, never taking to failure)
45 degree leg press 1 x 10 @ 270 Kg
Flat dumbbell press 1 x 10 @ 30Kg
T bar rows 1 x 10 @ 57.5 Kg
Machine dips 1 x 10 @ 75 kg
Close grip pull downs 1 x 10 @ 65 Kg
Dumbbell press 1 x 10 @ 20Kg
Bent over laterals 1x 10 @ 10 Kg
Machine press 1 x 10 @ 55 Kg
Dumbbell shrugs 1 x 10 @ 42.5 Kg
Alternate curls 1 x 10 @ 15.5 Kg
Tricep pushdown 1 x 10 @ 55 Kg
Seated Calf press 1 x 10 @ 40 Kg
As for my diet i take 2 or 3 whey protien shakes a day (prolab pure whey), glutamine daily, creatine post workout. vitamins and glucosamine daily. The rest usually consists of baked potatoes with tuna, turkey or chicken curry with brown rice, eggs in all forms. I try to get 3 feeds of the above food a day but sometimes i end up eating piza or takeaway or some other sh*t for one of my meals. Although recently only about once a week. So i will only post any bad food i eat in the hope it will disourage me, otherewise i get between 200 and 250 grams of protien everyday.
Goal: to get down to about 220 lbs in a couple of months. Any advice greatfully recieved.