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Dans gotta get looking awesome for his wedding

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Posted (edited)

Alright guys n gals

I have read and commented (sarcastically most of the time lol) on enough of your journals now, so think I should do one of my own.

Basically, started training in December 2008 to try to lose some weight for our holiday in May 2009, did manage to lose some but not as much as I'd hoped. Think its because I was trying to Bulk & Cut at the same time so put some muscle on but also put fat on too.

Anyway ended up getting engaged while we were on holiday, wedding is planned for July 2010, so my task now is to put on as much muscle as I can and shed as much fat as I can in the next 8 months. I know I'm not going to put too much muscle on in this time, but I can end up looking alot better than I do currently so thats good.

Height is 5'11", weight in Dec 08 was 15st 6lb, last week Oct 09 I was weighed at 13st 12lb so its definitely coming off (and thats without hardly any cardio, just eating decently, and weight training.)

Doing a 3 day split, for 4 days a week if I get chance otherwise 3 days.

Current Routine:-

Tues (Pull):- Deadlifts, Dumbell or Machine Rowing, Chinups or Pulldowns, Shrugs, Barbell Curls, DB Hammer Curls, Inflatable Ball Crunches, Weighted Side Bends.

Thurs (Push):- Flat Bench Barbell or Dumbell Presses, Incline Bench Barbell or Dumbell Presses, Flat Bench Dumbell Flyes, Machine Crossovers (if its available), Dips, Machine Pressdowns.

Fri (Legs):- Squats or Incline Leg Presses, Leg Raises, Hamstring Curls, Standing Calf Raises, Inflatable Ball Crunches, Weighted Side Bends.

Food wise, my diet is (and has been for several months now)

Monday (non training)

5:30 - 2 scoops of oats, 2 scoops of protein powder, skimmed milk, mixed and heated in the microwave.

9:00 - Homemade protein bar (made with oats, banana, protein powder, egg white, milk)

12:30 - 1 1/2 chicken brest, half wholemeal pitta bread, 2 handfuls of dry roasted peanuts

14:30 - Apple, 1 handful D R Peanuts

17:00 - 1 banana, half wholemeal pitta bread

19:15 - Tuna, big portion of veg (broccoli, cauliflower, sprouts, onion)

21:45 - Caeisin protein shake with water.

Tuesday (Training)

5:30 - 17:00 - As Monday

18:00 - Train

19:15 - (or whenever I'm back in my car after training) protein shake made with double serving powder and water, 2 dextrose (lucozade) tablets

20:15 - Steak, small jacket spud, big portion of veg (broccoli, cauliflower, sprouts, onion)

21:45 - Caeisin protein shake with water.

Wednesday (non training)

5:30 - 17:00 - As Monday

19:15 - (or whenever I'm back in my car after training) protein shake made with double serving powder and water, 2 dextrose (lucozade) tablets

20:15 - Steak, big portion of veg (broccoli, cauliflower, sprouts, onion)

21:45 - Caeisin protein shake with water.

Thursday (Training)

5:30 - 17:00 - As Monday

18:00 - Train

19:15 - (or whenever I'm back in my car after training) protein shake made with double serving powder and water, 2 dextrose (lucozade) tablets

20:15 - 200g Lean Beef Mince, Portion of Wholemeal pasta mixed with half a portion of dolmio pasta sauce

21:45 - Caeisin protein shake with water.

Friday (Training)

7:30 - 2 scoops of oats, 2 scoops of protein powder, skimmed milk, mixed and heated in the microwave.

9:30 - Train

10:45 - (or whenever I'm back in my car after training) protein shake made with double serving powder and water, 2 dextrose (lucozade) tablets

12:00 - 200g Lean Beef Mince, Portion of Wholemeal pasta mixed with half a portion of dolmio pasta sauce

15:00 - homemade protein bar (made with oats, banana, protein powder, egg white, milk)

18:00 - 1 1/2 chicken brest, half wholemeal pitta bread, 2 handfuls of dry roasted peanuts

21:45 - Caeisin protein shake with water.

Saturday

7:30 - 2 scoops of oats, 2 scoops of protein powder, skimmed milk, mixed and heated in the microwave.

10:30 - homemade protein bar (made with oats, banana, protein powder, egg white, milk)

12:30 - 1 1/2 chicken brest, half wholemeal pitta bread, 2 handfuls of dry roasted peanuts

14:30 - apple, 1 handful D R Peanuts

Cheat Meal somewhere in here

21:45 - Caeisin protein shake with water.

Sunday

7:30 - 2 scoops of oats, 2 scoops of protein powder, skimmed milk, mixed and heated in the microwave.

10:30 - homemade protein bar (made with oats, banana, protein powder, egg white, milk)

12:30 - 1 1/2 chicken brest, half wholemeal pitta bread, 2 handfuls of dry roasted peanuts

14:30 - apple, 1 handful D R Peanuts

Mums sunday lunch somewhere in here

21:45 - Caeisin protein shake with water.

Water Intake is appoximately 4.5 litres per day.

Any advice is appreciated.

Dan

****************************************************************

* CURRENT TRAINING WEIGHTS

* I don't do all these in each session, this is just so I can find my previous weights

* I usually miss 1 or 2 exercises out each session.

****************************************************************

Legs

===

Squats

10 x bar (warmup)

10 x 20kg + bar weight

10 x 30kg + bar

10 x 40kg + bar

Laying Hamstring Curls

10 x 45kg

8 x 45kg

8 x 45kg

Leg Extensions

10 x 72.5

10 x 80

10 x 80

Machine Crunch

10 x 15kg

10 x 15kg

10 x 15kg

Ball Crunch

2 sets of 12 reps

Standing Calf Raise (Single Leg)

10 x 52.5kg

10 x 52.5kg

10 x 52.5kg

45deg Leg Press

10 x 100kg + platform

10 x 130kg + plat

10 x 130kg + plat

Pull

===

Deadlifts

10 x 30kg + short bar (15kg)

10 x 50kg + short bar (15kg)

10 x 60kg + short bar (15kg)

10 x 70kg + short bar (15kg) (PB)

10 x 70kg + short bar (15kg)

10 x 70kg + short bar (15kg)

Widegrip pulldown

10 x 45

5 x 87.5kg (PB)

5 x 87.5kg

4.5 x 87.5kg

4.5 x 87.5kg

4.5 x 87.5kg

Closegrip pulldown

5 x 87.5kg (PB)

5 x 87.5kg

5 x 95kg

5 x 95kg

5 x 95kg

Shrugs

5 x 60kg + long bar (20kg)

5 x 65kg + long bar (20kg)

5 x 70kg + long bar (20kg) - (pb)

5 x 70kg + long bar (20kg)

5 x 70kg + long bar (20kg)

Seated Rowing (individual arm weights)

5 x 20kg

5 x 30kg

5 x 40kg

5 x 45kg (pb)

5 x 45kg

45degree DB curls

10 x 15kg

10 x 15kg

10 x 15kg

Concentration Curl

8 x 15kg

8 x 15kg

8 x 15kg

Barbell Curl

10 x 35kg

10 x 35kg

10 x 35kg

Push

====

Flat Bbell Presses

15 x bar weight

10 x 20kg + bar weight

10 x 40kg + bar weight

10 x 45kg + bar weight (pb)

Or

Flat Dbell Presses

10 x 32.5kg

7.5 x 32.5kg

6 x 32.5kg

Incline Bbell Presses

10 x 20kg + bar weight

10 x 30kg + bar weight

10 x 35kg + bar weight

or

Incline Dbell Presses

10 x 17.5kg

10 x 20kg

8 x 25kg

Dips

10 x bodyweight

10 x bodyweight

10 x bodyweight

Cable Flyes

8 x 40kg

8 x 40kg

8 x 40kg

Machine Pullover

12 x 87.5kg

10 x 87.5kg

10 x 87.5kg

or

DB Skull Crushers

10 x 32.5kg

10 x 35kg

10 x 35kg

Machine Crunches

10 x no weight reps

10 x 15kg (PB)

10 x 15kg

10 x 15kg

45 degree side bends

12 x 10kg

12 x 10kg

12 x 10kg

Standing Tricep Extensions

10 x 25kg

10 x 25kg

10 x 25kg

Machine Fly

10 x 55kg

10 x 55kg

10 x 55kg

Edited by vsideboy
Make it easier to find current weights

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Posted

Missed back yesterday so was going to do it today and legs tomorrow, but think I must've slept funny as one of my lower neck muscles is really tight and painful so did legs today and just gonna keep stretching today so hopefully be able to do back tomorrow instead.

45degree Leg Presses (as knee is pretty sore when doing squats so try to do alternate weeks for squat/leg press) 2 warmup sets, then 3 sets of 100kg plus weight of platform, maybe 10-15kg? Not sure.

3 sets of lunges using 2x10kg dumbells

3 sets of stiff leg deadlifts with 2x27kg dumbells

3 sets single leg standing calf raise machine using 45kg

3 sets of leg extensions with 70kg

That was it for today. Well ready for my mince and pasta for lunch. mmmmm

D

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Posted

Not the best pics in the world, but we don't seem to have anywhere to take them in our house. Anyway.

7th March 09

me070309a.jpg

4th April 09

Me040409.jpg

16th October 09

me160909a.jpg

me160909b.jpg

me160909d.jpg

me160909e.jpg

Ok I'm not big or slim but I am trying.

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Posted

I'm surprised nobody has posted any advice for you yet. Unfortunately I have no knowledge whatsoever but will be happy to provide sarcastic comments. Good luck :thumb:

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Posted

clear improvement. well done.

how much have you lost?

edit: just noticed.

very similar to my thread mate.

keep it up.

reps your way!

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Posted

hey buddy, yes clear improvement. good fat loss well done.

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Posted

Thanks guys, have got printouts from the scales machine at the gym which measures fat% but only a hold onto the metal handles for it to measure it so doubt its overly accurate, anyway

25/02/09

15st 4lb @ 25.3% Fat Index (24.5kg fat mass)

04/04/09

14st 10lb @ 22.4% Fat Index (20.9kg fat mass)

29/04/09

14st 7lb @ 22.7% fat index, but height was 5' 10.0" rather than the others 5'10.8" so that might be the cause of the % going up. (Fat mass was 20.8kg)

21/05/09 (last one before my weeks holiday in cyprus)

14st 6lb @ 23.3% fat index (fat mass 21.4kg - used the other machine so possible different callibrations?)

08/06/09 (after the holiday, not bad really as didn't do any training yet ate and drank alot)

14st 6lb @ 24.1% fat index (22.1kg fat mass)

14/08/09

14st 3lb @ 21.5% fat index (19.4kg fat mass)

28/08/09 (not sure why I got this one done straight after the last one)

13st 13lb @ 23.7% fat index (21kg fat mass)

02/10/09

13st 12lb @ 22.6% fat index (19.9kg fat mass)

Would love to do early morning cardio, but I'm at work at 6:30 so getting up at 4:30 in the morning is a bit too much.

Basically I want to know if I am better off keeping eating as I am and try to pack more muscle on (as I know more muscle = more calories burnt) or should I first try to get down to lower % before increasing what I eat and then trying to increase mass?

And Terra Firma, sarcastic comments are always welcome mate.

D

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Posted

Hiya mate, cracking progress thus far.

I would continue with what you are doing until you reach your weight loss goal, as it is clearly working!

i would forget about trying to add muscle until then as otherwise you will just end up spinning your wheels...it's near impossible to add muscle and lose fat simultaneously.

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Posted

I wish you the best of luck with your targets and will follow this log closely so you better not slack.

I too have just started preparation for my wedding in July 2010 and I'm at a similar point in my training. Weighed myself tonight and I'm sitting at 14 stone dead at approx 23/24%

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Posted

Hiya mate, cracking progress thus far.

I would continue with what you are doing until you reach your weight loss goal, as it is clearly working!

i would forget about trying to add muscle until then as otherwise you will just end up spinning your wheels...it's near impossible to add muscle and lose fat simultaneously.

Yeah I found that out in the early part of this year mate, Cheers buddy.

I wish you the best of luck with your targets and will follow this log closely so you better not slack.

I too have just started preparation for my wedding in July 2010 and I'm at a similar point in my training. Weighed myself tonight and I'm sitting at 14 stone dead at approx 23/24%

Thanks mate, don't worry I'll keep at it.

haha so you'll be about as bored as I am of hearing about wedding stuff then. How long have you been training for and what weight did you start at bud?

Right off for back and bi's now, catch ya later.

D

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Posted

great improvement mate....looks like everythings going in the right direction...good luck with it and also sorry to hear the tragic news that you're getting married...I'll pray for you

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great improvement mate....looks like everythings going in the right direction...good luck with it and also sorry to hear the tragic news that you're getting married...I'll pray for you

haha thanks mate, yeah tragic I know.

Well didn't go too badly today, although a big guy in there did explain how I was doing dumbell rowing AND bent over barbell rowing totally wrong doh! Try harder next time.

Anyway pull day today so went as follows.

3 x 6 chinups (can't do these very well yet so then moved straight onto)

2 x 8 lat pulldowns @ 80kg, struggled a bit with 80 so as I am currenly weighing 90+ theres no wonder I struggle with unassisted chinups at the moment.

2 x 8 bent over dumbell rowing @ 35kg, then told I was doing it incorrectly so correctly did

1 x 8 @ 30kg as couldn't manage it with the 35's

1 x 8 bent over barbell rowing @ 25kg

1 x 8 @ 35kg but lower back aching as my technique was wrong, do it properly next time.

3 x 10 independant seated rowing @ 30kg each arm

then did quick succession

1 x 10 dumbell curls @ 15kg

1 x 10 shrugs @ 20kg each hand

1 x 10 db concentration curls @ 15kg

1 x 10 shrugs @ 20kg each hand

1 x 10 dumbell curls @ 15kg

1 x 10 shrugs @ 20kg each hand

And that was it for today, stupid spinning class started and as its right next to the free weights section it the stupid screeching and music really gets on my tits!

Now for a chill out the rest of the day.

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Posted

Well, Wednesday now and my hamstrings and right quad are still aching a bit from fridays leg workout (didn't think that I did very much tbh, just shows how easy it is to overtrain and not realise it at the time.)

Anyway, have rearanged my workout days as the gym has some special offers on so the membership is going through the roof and tue/thurs 6pm's are busy as f*** which really gets on my tits so I am changing to a wed/fri/sat routine. Can get there about 330 on wednesday, then early mornings on fri/sat so no problems getting on the benches then.

So push day today, will be doing the following

(Push):- Dumbell Presses, Incline Bench Dumbell Presses, Flat Bench Dumbell Pullovers, Machine Flyes, Dips, Machine Pressdowns, Inflatable Ball Crunches, Weighted Side Bends.

Will report in later with weights.

Thinking about a possible 24hr fast day every couple of weeks, what does anyone think to that? Does it work for anyone at the moment.

D

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Posted

Good progress there - well done :thumb:

Not sure about the fast - is there any reason you're doing this? I wouldn't want to be doing anything that might slow my metabolism but I don't know much about that stuff :laugh:

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Posted

thankyou. :)

Not sure if it would slow the metabolism too much if its just once every few weeks? Just give it a shock here and there.

Might not be a good idea, but thats why I'm asking.

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Posted

Well plans went wrong on wednesday so I had to stay at work for too long. Anyway got to the gym this morning, Did my push day.

Flat Dumbell Presses - 3 x 10 - 27kg

Incline Dumbell Presses - 3 x 10 - 20kg

Flat DB Flyes - 3 x 10 - 15kg

Dumbell Pullovers - 3 x 10 - 30kg

Dips - 3 x 10

Inflatable Ball Crunches

Weighted Side Bends

Not a bad workout, bit annoyed I've come down to 27kg from 30 for the presses but oh well.

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Posted

Pull today so.

Unassisted Chinups - 3 x 6

Lat pulldowns - 3 x 8 - 72kg

DB Row - 3 x 10 - 22.5kg

Shrug - 3 x 8 - 25kg each hand

BB Row - 3 x 10 - 25kg

DB Curl - 3 x 8 - 15kg

BB Curl - 3 x 8 - 25kg

BB Upright Row - 3 x 8 - 20kg (25kg was hurting left shoulder)

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Posted

Good improvement pal.

What gym do you train at?

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Posted

Pretty good lifts on chest mate, keep it going!

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Posted

Good improvement pal.

What gym do you train at?

Cheers mate, Currently at the JJB (well now called DW fitness) in Hull. Although getting a bit pi**ed off with it at the moment cos of all the offers they keep putting on to get more people joining when its already rammed on an evening. Wonder whether I should look at one of the hardcore type gyms in Hull or not.

Pretty good lifts on chest mate, keep it going!

Thanks mate, am trying my best. Managed to do 30kg whilst being spotted last month so bit disapointed with the 27kgs now but don't wanna do too much on my own and then drop it on my head. Will keep battling with it and hopefully get upto the 30's unassisted within a few weeks. Good sign though pecs are aching today already, normally my aches come 2 days after I've trained so aches after 1 day must be good. Don't want to overtrain (so doing approximately 1 hours worth of training) but obviously wanna do enough so think I am pretty much spot on at the moment.

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Posted

Legs today.

45degree Incline Leg Presses - 3 x 8 - 130kg

Leg Extensions - 3 x 8 - 80kg

Hamstring Curls - 3 x 8 - 60kg

Standing Calf Raises - 3 x 8 - 55kg (I do these using 1 leg at a time rather than both at the once, so don't need to use as much weight)

Ball crunches, weighted side bends.

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Posted

Hi Dan,

Didn't know you had a journal up and running, was looking at your pictures, you can really see the difference, well done :) Just wanted to wish you all the best, you can do it!

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Hi Dan,

Didn't know you had a journal up and running, was looking at your pictures, you can really see the difference, well done :) Just wanted to wish you all the best, you can do it!

Thanks Cass, its tough but it will be worth it in the end I know.

hey I managed to find some quark at asda and got some jelly granuals so will try them tonight. Can't be any worse than cottage cheese anyway.:thumb:

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Ah well done, i'm sure you will like it, i'm not a massive cottage cheese fan but quark is SO much better especially with the jelly crystals, oh Sainsburys is one of the best I think!

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Posted

Well it was push day last friday and my pecs are still aching so must be a sign of a good workout eh?

Anyone got any comments on my current diet? Am I missing anything critical in there?

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