adamdutton

didnt get to gym today i didnt eat enough so didnt have enough energy will be going in morning instead

adamdutton

managed to get out of bed and get to gym this morning

trained legs and did cardio

leg extensions 4 sets 15,12,12,10 reps

hack squat 4 sets 15,12,12,12 reps

leg press 4 sets 12,12,12,10

ham curls 4 sets 12,12,10,10

leg extensions 2 sets 10,8 reps

standing calf raises 4 sets 15,15,12,12

then did 30 mins on bike

then did another 4 sets of calf raises

legs are like jelly now

Mrdaveyk

nice one buddy

aye do what works with you mate

looks like you ruined ya legs today, keep it up boyo!

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adamdutton

my legs still feel like jelly today (it feels good) i think im going to start to stick to my diet totally now (i havnt been that good at weekends) so hopefully i will start to look even better in a few weeks time.

adamdutton

tuesdays session was like this

chest and shoulders
incline dumbell press 4 sets 15,12,12,10

high cable flyes 4 sets 12,12,12,12 (chest felt like it was on fire at this point as i was having minimul rest between stes)

hammer machine press 3 sets 12,10,10

seated shoulder press 4 sets 15,12,12,12

side lateral raises 3 sets 12,12,12

front raises 3 sets 12,12,12

then did 20 mins on running machine
then 15 mins on cross trainer

wednesday i did back inc traps

pulldowns 4 sets 15,12,12,12

machine rows 4 sets 12,12,12,12

close grip pulldowns 3 sets 12,12,12

straight arm pulldowns 3 sets 15,12,12

seated shoulder shrugs 4 sets 15,12,12,12

machine shrugs 3 sets 12,10,10

then i did 25 mins on bike

i think iam going to start carb cycling now i ahve noticed that if i have a meal which is a bit higher in fat and carbs i look a lot better i look more pumped and a bit more defined

adamdutton

got up this morning at 5:30 and went on a 40 minuite bike ride with dogs before breakfast, hopefully will get to gym tonight.
here are a couple of new pics just to keep a check on any progress i think my chest is lookin a tiny bit better

adamdutton

saturday went to gym at 9am did biceps and triceps

rope extensions 4 sets 15,12,12,10

close grip bench press 4 sets 10,10,8,8

tricep kickbacks 3 sets 10,10,10

tricep pulldowns 4 sets 12,12,10,8

dumbell curls 4 sets 15,12,12,12,

ez bar preacher curls 4 sets 12,12,12,12

then did 25 mins on stationery bike

adamdutton

today got up at 5:15 went for a 1hr 15 min walk on empty stomache

then tonight have been on an other 1 hr walk

had very little carbs today and iam well knackered

adamdutton

tuesday was a bad day did no training at all and it was my wifes b'day so didnt eat so good either.

wednesday got up at 5:15 and went on a 1hr 15 min walk eat clean all day and had very little carbs trained chest

incline bench press 4 sets 12,10,10,8 then did a drop set

pec dec 4 sets 12,12,12,12

then did high cable flyes superset with dips 3 sets 12 reps for cable flyes and 6 reps for dips

then did 30 mins on bike

thursday got up at 5:15 and went on a 1hr 15 min walk

today had a high carb day trained legs

squats 4 sets 15,12,10,10 then did drop set 12,10,10

leg press 4 sets 12,12,12,10

leg extensions 3 sets 12,12,12

standing calf raises 4 sets 12,10,10,10

then did 30 mins on cross trainer last 15 mins was HIT training

BabyYoYo

Hey Adam,

Just read through this, I think it's great how honest you're being in your journal, you seem really keen which is a great starting point! Once you start seeing results I reckon it will spur you on more.

All the best!

Also check out yetiman's journal, I think that would help give you direction!!!

Kate x

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adamdutton

theres no point in lieing on here if i know i sometimes eat crap i might aswell tell the truth rather than lie then in the future i can look back and see all the mistakes i made,

just got back from gym did shoulders and biceps then did 25 mins on bike on fat burning programme, the weather is too nice to type everything i did so wont bother what i will say is it was a good workout and iam now down to 17st 10 from 19st so the weight is coming off nice and steady so hopefully this means im not loosing any muscle (i dont seem to be anyway) just hope i can stick to it untill i notice a big difference in myself as that will definatley spur me on to continue just hope it doesnt take too long as i know from the past i find it hard to stick to the diet, last time i tried i got down to 17st 8 from 18.5 st then i just stopped dieting and bulcked back up to 19st as i felt as though the diet wasnt working so i thought if i cant be ripped i might as well get as big as i can, but one of my mates who has just come out of the marines has spurred me on to try get ripped up again which is funny as he has just got a contract with a body guard company and they told him he needs to get bigger as he is already too big to be a "blender" but not quite big enough to be a noticable force.

adamdutton

monday trained back and did cardio

assisted pullups 4 sets 12 reps

wide grip lat pulldowns 4 sets 15,15,12,12

bent over barbell rows 3 sets 12,12,12

close grip reverse pulldowns 3 sets 12,12,12

neutral grip wide pulldowns 3 sets 12,12,12

also did 4 sets of standing calf raises

then did 30 mins interval training on bike

adamdutton

tuesday did chest

incline barbell press 4 sets 12,12,10,8 then did drop set dropped weight 3 times

pec dec 4 sets 15,15,12,12

decline dumbell press 3 sets 12,12,12 then drop set

high cable flyes 4 sets 15,15,12,12

then did 15 mins interval training on rowing machine

adamdutton

wednesday did 20 mins interval training on ski machine plus went for a 1hr walk first thing in morning on empty stomache
i think i have hit a sticking point now i have been dieting for 6 weeks so iam have changed my evening cardio from a 30-40 min session to a shorter high intense session but still doing my walking in morning on empty stomache so i will see how the change goes.

adamdutton

just got back from gym trained legs and did cardio

leg extensions 4 sets 15,12,12,12

squat 4 sets 15,12,10,10 then did drop set dropped weight 3 times

leg press 4 sets 12,12,12,12

seated leg curls 4 sets 12,12,1210

seated calf raises 4 sets 15,12,12,10

then i did max-ot cardio which was 16 mins at high intensity interval training on recumbant bike