Get lean!

Originally Posted by PLBFitness

Hey Dylan,

Congrats on meeting your goals for grad! You've put in a lot of hard work, so you deserved to take a break and relax!
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Thanks man, i was happy with meeting it!, had my break, and now i have to fit well in it for the 4th of september again, so i might loose just a few more pounds over the next few weeks just to get to the low BF% anyways, but i wont be going as fast as for my grad, tomorrow morning i am going to go for 25 minutes treadmill walk, a 1 mile run down my lane, and another 25 min walk in the evening, with a moderate intake of food.



tonight was supposed to be back and biceps but it turned into just back because it took so long and so much energy to do back tonight, so im going to train biceps and triceps tomorrow for a change to see what thats like , next week though back to usual back + biceps and chest + triceps workouts, i get better workouts that way i think.


Back


Babell rows

6 sets inc. warmup set


Deadlifts

first time doing full 5 sets of deadliftts, felt great


Lat pull down

5 sets


Wide grip seated row

5 sets


T bar rows

4 sets


DB rows

4 sets


I didnt write the weight, because there was alot tonight and im kind of tired, but i was raising the weight each rep as usual, felt good, deadlifts really felt brilliant tonight, cant wait to do more next week!
 
Wednesday 24th August


Food

Breakfast:2 weetabix w/milk

snack:plum

dinner:2Chicken fillets w/wholegrain rice and veggies

snack:plum

snack:ravioli,tagliatelle,mince and sauce


Exercise

25 min walk @ 4.8mph and 1.5% incline

25 min walk @ 4.8mph and 1.5% incline


Barbell curls

x 5 sets


concentration curls

x 5 sets


db curls

x 3 sets


hammer rope curls

x 5 sets



I was just about to type, "i do not know how i put on that much weight since the formal event" lol but i realized,i do know, its no problem though, sets me back timewise is all,i have been eating LOADS and i had like 2 chinese buffets in the last 3 weeks, anyways, they were pretty damn amazing, but school starts on monday and i kind of wanted to be 11 stone 3 for that or lighter, but i wont be, its nothing important, but aswell i have a cousins confirmation coming up on the 4th of september and wanted to wear my new suit to it one last time before i put it away for winter and got back to my goals at hand, but i am currently 11 stone 11 pounds.I think i weighed at 11 stone 10 at one point yesterday even though i had a good day today, but anyways, i might be able to get a few pounds off and maybe fit into the suit just in time if i kick out the walking and do HIIT once a day and walking once a day instead of 2 walks, and maybe a cycle in the evening too, to speed things up, and maybe, just maybe with the help of god and me wearing the treadmill belt down to its very last shreds i can pull it off, I am not too bothered if i dont, i was aware i was putting on weight and that i might not get to wear it, putting myself under pressure to be ready for events so close isnt doing me any good, so im going to just do what i can and if i dont make it i dont, the one goal i really do want to acheive though is reach my 8% or less bodyfat percentage before the end of the month of october, i will pull that off so for the time being heres my attempt at fitting into the suit again before september 4th!
 
ADamn Dylan, seems you still have that drive you displayed back when you first started posting here. Amazing job, keep at it man. Get into that suit :p
 
Originally Posted by Daybehavior

Damn Dylan, seems you still have that drive you displayed back when you first started posting here. Amazing job, keep at it man. Get into that suit :p
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Originally Posted by Irishprincess


Wow, well done on doing all that exercise!!! I would be dead after i did half of what you did!
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Thanks Daybehaviour, gotta lose me some weight and there aint nothing to it but to do it lol, thanks for posting!



Thanks Irishprincess also, im sure your working harder than i am well done on loosing 19lbs already!



Log:

Sunday 28th August


Food:

breakfast:2 weetabix w/milk and coffee

Dinner:tin of tuna w/brown sauce

snack:bowl of bran flakes w/milk

snack:2 eggs and brown bread w/2 cups coffee


Exercise:

25 min walk @ 4.8mph and 1.5% incline

25 min walk @4.8mph and 1.5% incline


calves and forearms
 
Monday 29th August


Food

Breakfast:2 weetabix w/milk and coffee

lunch:white baguette w/chicken, cheese and coleslaw

Dinner:2 chicken fillets with 4 slice granary bread and some damn tasty carrots bro

snack:tin of tuna w/brown sauce and 1 slice of brown bread

snack:4 cups of decaff coffee and 1 cup of tea



Exercise

25min walk @ 4.8mph + 1.5% incline


Chest and triceps


BB Bench
45 lbs x 21(warmup)
66 x 21
77 x 18
88 x 10
66 x 6(dropset)
44 x 12(dropset)

Incline DB press
22 x 15
27.5 x 15
33 x 12
33 x 10
33 x 10

DB flyes
16.5 x 15
22 x 15
22 x 15
27.5 x 6
22.5 x 12

rope pushdown
15 x 20
15 x 20
25 x 15
35 x 4
25 x 8
15 x 18

skullcrushers
33 x 12
33 x 10
33 x 10
33 x 10
33 x 8

Dips
x 10
x 10
x 10



FEELSGOODMAN.JPG


First day of school today, and its my final year of school ever, all the years of school i have done so far have led up to the exams at the end of this year which will decide weather i get to do the course in college i want in future and alot of other things, so i have to knuckle down into the books this year, but that dont mean i wont be spending 2 hours for exercise each evening, HELL TO THE NO, exercise will never leave my schedule in compromise for anything else, my workout this evening last 1 hour and 45 mins and then the 25 min walk, and i didnt even get to do 2 walks, but next week when i get my sleeping pattern back on track i might start getting up at 6 and going to bed at 10pm so that in the morning i have time to do one of my 25min walks and do some homework that i didnt do the night previous if i spent alot of time studying instead, also i will have time in the evening that way to exercise and study but it just means i can then fit my 2 walks into the day again and i like the thought of getting things done before school starts, it seems productive and my walks always put me in a good mood so maybe it will in fact help me with enthusiasm in school aswell, i think the pros outweight the cons on this idea, anyways, the workout this evening was really good, i mean proper good stuff, chest was feeling really well worked and triceps were burning up so i cant ask for more, suit day this sunday, gonna be cool, i tried the trousers on 2 days ago and they fitted fine and i am still loosing so i have nothing to worry about in fact, the suit is going to be worn again as hoped for, so yet another goal has been met, goodnight!
 
Tuesday 30th august


Food

Breakfast:2 weetabix w/milk

lunch:seeded roll w/ham cheese and coleslaw

Dinner:1 pork chop,2 chicken fillets,lettuce

snack:tin of tuna and 2 slice wholemeal

snacks:coffee x 3, can of energy drink


Exercise

No weights this evening, busy.


25min walk @ 4.8mph and 1.5% incline

digging holes, which i will classify as exercise today because i was soaked in sweat after.



thats yesterdays log, third day of school today, got up at 6 to do a walk before school just finished, it will be included in this evenings log when i get home!
 
Saturday september 3rd


Food

Breakfast:2 weetabix w/milk

snack:weightwatcher meal

dinner:2 chicken fillets,basmati rice, cheese and some coleslaw

post workout:banana and shake



Exercise

25min walk @ 4.8mph and 1.5% incline

25min walk @4.8mph and 1.5% incline

3.5 mile cycle


Biceps


Barbell curl

15kg x 18

17.5 x 15

20 x 12

20 x 10

20 x 15


Barbell preacher curl

12.5 x 20

15 x 12

17.5 x 12

20 x 10


cable BB curl

15 x 15

15 x 15

15 x 20

20 x 12

15 to burn


Rope hammer curl

10 x 20

10 x 10

10 x 15

15 x 10

10 to burn


concentration curls

7.5 x 6

7.5 x 6

7.5 x 4

7.5 x 4


Burnt out


Progress pic:Just took a pic of the bicep during this evenings workout for keeping track
 
Legs today


Squats
77 x 18
88 x 15
100 x 12 + 3
110 x 10
121 x 8
132 x 6 Hit my PR in squats again and felt strong with them and im cutting at the moment, wanted to go even heavier but because of my ****ty ass weights, that filled the bar couldnt fit anything more on, still Feelsgoodman.jpg/10

Leg curl
40 x 25
50 x 25
60 x 25
70 x 21 + 3
40 to burn

Ham curls
40 x 12
40 x 12
40 x 12
40 x 10
40 x 12



No cardio today
 
AGrrr I'm a bit jealous of your success LOL. OK I don't want to say jealous because that would imply some sort of malice...
Maybe envious is a better word :) Keep on rockin, kiddo.
 
Originally Posted by Daybehavior

Grrr I'm a bit jealous of your success LOL. OK I don't want to say jealous because that would imply some sort of malice...
Maybe envious is a better word Keep on rockin, kiddo.
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Thanks DayBehaviour, I thank you for your extremely kind words, I shall keep lifting like a boss and also, good luck to yourself in your goals man its much appreciated!




Originally Posted by kvnhns65


I went from 196 pounds to 178 in about 2 months. I lift weights and I have always been bulky looking, but now. I feel great and my body is more cut than ever.
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Good stuff man, that was quite a good few pounds you dropped there, the weights are just brilliant, im currently cutting until i hit a very low bodyfat percentage and then im bulking for a year, maybe even 2, going to be fun brah, keep up the good work man!



Monday September 5th-(part 1)


I forgot to say in my log yesterday when i posted my pics that, the event i had been doing all this cutting and dieting for took place yesterday, i wore my suit, i weighed in at 11 stone 6 pounds and came down 5 pounds in the 2 or so weeks and it was pretty cool, another goal has been set and accomplished with ease, now i can kick it down a notch if i want, but i dont think i can afford to or even want to, i wanna be at the desired bodyfat by the end of october maybe even before that, dont want to waste anymore time not growing muscle and pretty much taking 1 step forward and 2 steps back in terms of my bodybuilding, it is priority at the moment but this is part of it, if i get to that codyfat percent and eat clean bulk foods i will minimize the amount of fat i put on, and also i kind of want to see what i look like with very little fat on me, the thinnest i ever was, was the time i was weighing around 10 stone 11 pounds, but i still had a good bit of fat on me, i was pretty light for my height and that but the fat was still there, this time it doesnt matter if i weigh 9 stone i will get to a single digit BF% so thats the 3rd goal and the current one i am on, after that i will be bulking and from there so many other goals will pop up but my concentration at the minute is doing 2 walks a day and a weight training session maybe 5 times a week depending on how much homework i get and il take it from there



Food and exercise log for today in a few hours.
 
Monday September 5th-(part 2)


Food

Breakfast:2 weetabix w/milk and 1 slice potato bread, and 2 hard boiled eggs

break:nutri grain bar

lunch:chicken w/sweet chilli

dinner:3 chicken fillets with levi roots reggae reggae

snack:tuna with reggae reggae

snack:2 banana w/protein shake after workout

snack:coffee x 4


Lot of food today, back on track tomorrow only weetabix for breakfast and not so much food in evening



Exercise

20min @ 4.5 and 1.5% incline

25min @4.8 and 1.5% incline


Chest and triceps


BB Bench

45 x 20(warmup)

66 x 21

77 x 18

88 x 10

100 x 8

110 x 5


DB flys

16.5 x 15

19 x 15

22 x 12

27.5 x 6

27.5 x 8


Incline DB bench

22 x 15

22 x 15

27.5 x 12

33 x 9

33 x 10


Rope extension

15 x 15

15 x 15

15 x 15

25 x 12

25 x 10

25 x 6

15 to burn


cable kicbacks

10 x 15

10 x 15

10 x 15

10 x 15

10 x 15


skullcrushers

22 x 15

22 x 15

22 x 15

33 x 8

33 x 6


Dips

BW x 10

BW x 9

BW x 9

BW x 10

BW x 10



Burnt to shit, especially chest, after heavy bench press the flys really tore the muscle up proper!
 
Wednesday 7th september


Food

Breakfast:2 weetabix w/milk + 2 eggs, 2 slices bread and coffee

lunch:chicken and chili sauce, some bon bons

dinner:3 chicken fillets, fried potatoe and onion

PWO:protein shake w/500ml milk

Snack:3 coffees



Exercise

25 min walk @ 4.8mph and 1.5% incline

25min walk @ 4.8mph and 1.5% incline




Back this evening

Deadlifts
66 x 21
88 x 21
110 x 18
135 x 15
135 x 9

BB rows(going to start off next workout with these again, tried startin with deadlifts but was hardly able for these after)
45 x 15
45 x 12
45 x 12
66 x 8
66 x 5

T bar row(i used a rope and put it around my t-bar to imitate the close grip handle)
45 x 20
66 x 18
88 x 18
100 x 15
110 x 12

Lat pull down
40 x 20
50 x 15
60 x 15
70 x 8
70 x 4

DB rows
16.5 x 18
22 x 15
27.5 x 12
33 x 10
38.5 x 8
 
Originally Posted by Dylan


Wednesday 7th september



Food

Breakfast:2 weetabix w/milk + 2 eggs, 2 slices bread and coffee

lunch:chicken and chili sauce, some bon bons

dinner:3 chicken fillets, fried potatoe and onion

PWO:protein shake w/500ml milk

Snack:3 coffees





Exercise

25 min walk @ 4.8mph and 1.5% incline

25min walk @ 4.8mph and 1.5% incline





Back this evening

Deadlifts
66 x 21
88 x 21
110 x 18
135 x 15
135 x 9

BB rows(going to start off next workout with these again, tried startin with deadlifts but was hardly able for these after)
45 x 15
45 x 12
45 x 12
66 x 8
66 x 5

T bar row(i used a rope and put it around my t-bar to imitate the close grip handle)
45 x 20
66 x 18
88 x 18
100 x 15
110 x 12

Lat pull down
40 x 20
50 x 15
60 x 15
70 x 8
70 x 4

DB rows
16.5 x 18
22 x 15
27.5 x 12
33 x 10
38.5 x 8
Click to expand...



That exercise is CRAZZIE. How do you do it?
 
Originally Posted by Irishprincess







That exercise is CRAZZIE. How do you do it?
Click to expand...


I thank you for the nice words but in comparison to others my age on bodybuilding.com, im far behind, and i know this, but i fatigue and tear the muscle, and im a bodybuilder not a powerlifter so im getting what i need done, done pretty much but hopefully when im doing my proper bulk come end of october, whether im at my BF% or not i will be bulking, i wanna get huge! Im already happy with little gains i made in my one month test bulk over summer, so i can only imagine 8 months of clean bulking, i will never go back to sitting around eating less that 2000 calories and wasting time.Cant wait.



Food

breakfast:2 weetabix and milk

break:chicken and chilli sauce

lunch:chicken and chilli sauce

dinner:steak and spuds

snack:small bit of fillet steak and spuds

snack:diet coke, coffee and tuna


Exercise

no weights this evening nor yesterday as i slept in the evenings cause getting up at 6.30 to get a walk done before school, and school itself take all the energy out of me, anyways its saturday tomorrow, i will be hitting up shoulders and traps real hard, i lack in traps alot so i will be making sure the workout tomorrow is damn good


25min @ 4.8mph and 1.5% incline

25min @ 4.8mph and 1.5% incline
 
Food

breakfast:2 weetabix w/milk + 3 slice toast,beans,2 eggs and diet coke

Dinner:2 slice toasted granary with tin of tuna

PWO:protein shake

Snack:id imagine il have some bran flakes or maybe some granary bread not sure yet



Exercise

25min @ 4.8mph and 1.5% incline

25min @ 4.8mph and 1.5% incline


Shoulders


For a change i started off with laterals and frontals instead of military presses

5kg dumbells for laterals and frontals

Frontal raise
5 sets

lateral raises
5 sets

Military press(weak ass presses)
33 x 15
33 x 15
45 x 12
45 x 9
45 x 15

Arnie press
16.5 x 12
16.5 x 12
16.5 x 10
16.5 x 6
16.5 x 12


Il be hounest and say i didnt train traps for the reason that i am currently not bulking but will be started one october 15th or so and thought i didnt really want to train traps if they werent going to be growing, last test bulk i did, i was making the mistake of doing BB shrugs the wrong way(round in circular motion), it was only when i was cutting i got the form down right, i plan on hittin DB shrugs up hard over the next bulk as my traps are lacking in comparison to some other muscles at least.
 
Food

Dinner:2 chicken fillets, long grain rice, slice of wholemeal,brown sauce

snack:brown bread w/coffee

snack:banana, protein shake x 2

snack:2 slice granary w/small amount of butter, coffee

snack:bran flakes


Exercise

i havent walked today yet, i plan on doing at least one walk though, i estimate it to be the usual

25 min @ 4.8mph at 1.5% incline


Biceps


BB curl
35 x 21
40 x 18
45 x 15
50 x 12
55 x 12

DB preacher
16.5 x 10
16.5 x 10
16.5 x 10
16.5 x 10
16.5 x 10

Cable bar curl
30 x 15
30 x 15
30 x 15
40 x 12
40 x 14

Alternating DB curls
16.5 x 10 for 5 sets each arm

Rope hammer curls
20 x 15
20 x 15
20 x 15
30 x 10
30 x 10
20 to burn



Just done legs too


Squats
45 x 21(warmup)
66 x 18
88 x 15
110 x 12
135 x 10 Last week i only got 6 and the last one was a fuggin grinder, this week i got ten with just a small bit slower on last 2 reps

BB walking lunges
3 sets with 22lb BB

Leg curl
30 x 21
40 x 18
50 x 18 + 3
60 x 12
70 x 8



Good day for workouts!
 
Food

Breakfast:2 weetabix w/milk and coffee

break:chicken wrap

lunch:chicken and chilli sauce

dinner:2 chicken fillets, brown rice and cabbage

snack:energy drink, coffee, protein shake


Exercise

All this hurricane katia thing made the power go off in the night and my alarm didnt go off to get a walk in this morning before school, i am going to go do a 40-50min walk though in an hour to make up for it though, the speed will be 4.8mph with 1.5% incline


Chest and triceps


BB bench

45 x 20

66 x 18

77 x 15

88 x 12

100 x 8

110 x 3 + 2 tipped lifts.


Incline DB press

22 x 15

33 x 12

33 x 10

33 x 10

40 x 6


DB flyes

16.5 x 15

18.7 x 15

22 x 15

25 x 12

27.5 x 10

30 x 10


Decline bench

45 x 20

66 x 10

66 x 8


Rope pushdown

20 x 20

20 x 20

30 x 15

30 x 12

30 x 8

20 x 10


Chair dips

BW x 12

BW x 12

BW x 13
 
Just up this morning, first walk done and about to go eat first meal of the day, 2 weetabix and a cup of coffee


Rest of the log coming this evening after i get back from school!
 
Food

Breakfast:2 weetabix w/milk, chicken sandiwch with coffee

break:chicken sandwich with bbq sauce

lunch:chicken with chilli sauce

dinner:chicken with rice

snack:brown bread and a magnum ice cream



Exercise

Only exercise today was walk @ 4.8mph and 1.5% incline



I realize i have been taking a laxy dazy approach the last few days and tomorrow i have to get serious, watch this space!
 
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