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interloper393

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Everything posted by interloper393

  1. Back at it after 5 years off! 2 month Update

    Day off today so been looking into my diet, weightloss hasn't been happening, still the same weigh I was a week ago so still 11st 13.. iv been sticking to my cals and log everything into myfitness pal, somethings not right so had another look today, my jobs in the warehouse so iv put down I'm active most days, plus with the gym 4 times a week I'd say that was the right choice, so as no change iv changed that to light activity and it's put me down to 1500cals :'( So new targets this week and if iv lost no weight then f**k it I'm bulking instead! !!!!
  2. Back at it after 5 years off! 2 month Update

    Sunday pull day Barbell Row 57.5kg x 8, 57.5kg x 8, 57.5kg x 6 Pull ups 4, 3, 1 (can never do these) Db row 16kg x 8, 16kg x 8, 16kg x 8 Pullovers 14kg x 8, 14kg x 8, 16kg x 8 Lat Pulldown 35kg x 12 x 2 Barbell Curl 25kg x 10 x 3 Hammer Curls 10kg x 8 x 2 15mins cross trainer Diets been going g good and alway 160g ish protein and keeping in my 1700 cals per day but have no weight loss at all, iv been hitting the odd cv day as well. Hopefully I'm gaining some muscle and loosing some fat ? Cheers
  3. Back at it after 5 years off! 2 month Update

    Fridays push day Bench press 65kg x 7, 65kg x 7, 65kg x 5 Seat db press 16kg x 8, 16kg x 8, 18kg x 6 Incline db press 18kg x 8, 18kg x 8, 20kg x 6 Side Lat raises 4kg x 12, 4kg x 12 Triceps Press 45kg x 12, 45kg x 12 Triceps rope 45kg x 10, 45kg x 10 20 min crosstrainer
  4. Best ppl routine /4 days

    Hey, looking for your advice on the best ppl routine and rep range/sets.. Iv been doing a all body working since starting back after a few years off to get he body used to working out again.. Time has come to change and ppl is the way I would like to go. Diet is clean and I can train 4 days a week , so monday, Tuesday, Thursday, Friday and the weekends off. Cheers
  5. Back at it after 5 years off! 2 month Update

    Yesterday was first day on keto and first 5x5 training day.. Squats 5x5 at 65kg Bench press 5x5 at 55kg Barbell Row 5x5 st 20kg 20 mins cross trainer cv at the end. Today I woke up in agony! Barely had energy to lift the covers off me lol! I had a appointment to get my bf measured this morning and plan was to hit some cv, bf came out at 20% with calipers, knew I was around that but at least I can measure it now. Cv was torture and far too sore. , I'm too new to training again and no way my body will recover by tomorrow for another 5x5 session so will sort a new routine out and go back after a few months to the 5x5. Cv lasted 3 5mins and consisted of spin bike, cross trainer and Incline walk. Cheers
  6. Back at it after 5 years off! 2 month Update

    Weight loss seems to have stalled. Not sure if I'm gaining and losing the fat and I didn't bother taking measurement. . Wish I did now lol! Going to go back to keto for a few weeks before my holiday, had great results before with it. Keto diet Breakfast 4 eggs. , 4 pieces bacon Snack protein shake with water. , peanut butter blended Lunch tuna and mayo Snack protein shake with water., peanut butter blended Dinner meat/fish with califlower and broccoli Before bed casein shake and water I'll be taking flax oil tabs 3 times a day as well. Total cals 1532 Protein 208g Carbs 23g Fat 69g Cv after every weight session which I'm chainging to 5x5 and some fasted cv days off.
  7. Anna’s log the sequel lol

    It's. . Cool.. I'll be strong just not huge lol
  8. Anna’s log the sequel lol

    Lol yeah I'm just hitting a full body workout but I'm about to change back to 5x5 which I was on in the pic... run that for another 4 weeks I think and I should have lost a good bit of fat then I can up the cals again.. Your looking great in the pics.. we all have bad days but as long as you stay focused you'll get where you want to be
  9. Anna’s log the sequel lol

    Before I stopped training I was around 11 stone with about 12% bf.. I do alot of mountain biking (or I did lol) I preserve to have a nice shape but be strong and slim, hence the cut.. iv put on over a stone so I was wanting to cit down then bulk cleaning and maintain what I had before, I'm not looking to be huge.
  10. Anna’s log the sequel lol

    Yeah I'm on a cut.. well meant to be haha.. 2100 cals maintenance .. been on 1700 cals for 4 weeks now.. only slipped twice ?
  11. Anna’s log the sequel lol

    Erm 10 fajitas and half a vienetta lol.. think I hit my 1700 daily cals ( and then some) in 1 meal ???
  12. Anna’s log the sequel lol

    Nice progress I'm moving on to the 5x5 and diet went to s**t yesterday as well haha
  13. Back at it after 5 years off! 2 month Update

    Deadlift 50kg x 8, 55kg x 8, 65kg x 8 Incline db press 20kg x 8, 22.5kg x 8, 22.5kg x 8 Lat pull 40kg x 8, 45kg x 8, 45kg x 8 Upright row 25kg x 12, 25kg x 12 Triceps pull (rope) 30kg x 12, 30kg x 12, 35kg x 12 Triceps pull (bar) 35kg x 12, 35kg x 12 Crunches 30 reps. , 20 reps, 15 reps Feel myself getting stronger and weights increasing Diets getting hard, always hungry and meals just not filling me up, I'm wanting to binge all the time .. Later..
  14. Back at it after 5 years off! 2 month Update

    Fasted cv today.. Diet back on track and around 1700 cals with 160g protein a day.. 20mins cross trainer 15mins spin bike 2000m row machine 2 min ski machine (this killed me lol) 5min cool down walk on treadmill Later
  15. Few questions

    Lol yeah I knda wobble as well but only on the leg Lunges haha.. Sorry I meant after a weight session for the shake before doing a little cv work
  16. Few questions

    Hey, currently on a deficit of calories to loose some fat, once iv done the weights should I have a protein shake before doing any cv work or does it not matter? It would only be low intensity stuff. Is there a alternative exercise than Lunges. ? I'm finding it's killing my knees . Also could any give me a ruff idear on my bodyfat percentage please Cheers
  17. Back at it after 5 years off! 2 month Update

    Took 2 days off due to family plans and diet went a bit wonky ? Back training today and weighed myself when I woke up, I'm down to 11st 10! My aim was 11st one but I will see how things look and try not to get hooked up on numbers rather than the mirror. Today's session 5mins spin bike warmup Squats 55kg x 8. , 65kg x 8 2 sets Bench press 45kg x 12, 50kg x 12, 55kg x 10 Bent over row 15kg x 12, 15kg x 8, 15kg x 8 Db shoulder press 12kg x 10, 14kg x 10 2 sets Leg extension 30kg x 12, 35kg x 12 Leg Curl 30kg x 12, 35kg x 12 Barbell Curl 20kg x 12, 25kg x 12 Side let rises 4kg x 12 2 sets
  18. Back at it after 5 years off! 2 month Update

    Non training day today so some fasted cv instead to help shift the fat. 15mins cross trainer 15mins spin bike 5mins row machine 5mins cool down walk Will be weighing myself Friday, I'm feeling so much better and lots more energy than I have been for months before getting back into the gym.. best decision iv made in years
  19. Back at it after 5 years off! 2 month Update

    Today's efforts. Deadlift 45kg x 8, 50kg x 8, 50kg x 8 Incline db press 18kg x 8, 20kg x 8, 20kg x 8 Lat Pulldown 40kg x 8, 40kg x 8, 45kg x 8 Upright row 20kg x 12, 20kg x 12 Triceps Press (rope) 25kg x 12, 30kg x 12, 30kg x 12 Crunches 15 x 2 Weights are going up each week, starting off each session with 5mins on the spin bike and finishing with a bit of low intensity cv work, aim for 100 cals lol.. Tomoz I'm hitting the gym first thing for a fasted cv workout Laters. .
  20. Back at it after 5 years off! 2 month Update

    Good day today, starting to feel less shitty and more stronger, weights and diets working well. Going to be adding in some t3 to help loose the fat a bit quicker. Weighed myself today and already down 4lbs from over a week and a half ago .. happy days ??? Barbell Full Squat 55kg x 8 3 sets Barbell Bench Press - Medium Grip 40kg x 12, 45kg x 12, 50kg x 12 Bent Over Barbell Row 15kgx12 3sets Dumbbell Shoulder Press 12kg x 10 2 sets, 12kg x 8 1 set Leg Extensions 25kg x 12 2 sets Lying Leg Curls 25kg x 12, 30kg x 12 Barbell Curl 20kg x 2 2 sets Side Lateral Raise 4kg x 12 2 sets
  21. Back at it after 5 years off! 2 month Update

    Day off today.. just under 1700 calories and managing to keep the protein up Hoping I rover alot by tomorrow because I'm feeling crippled after the other days session ?
  22. Back at it after 5 years off! 2 month Update

    Macros from today, just under 1700 cals, feeling full and good energy levels.
  23. Back at it after 5 years off! 2 month Update

    First routine day after a few days just getting used to lifting things again. Started with 5mins row machine warmup. Barbell Deadlift 15kg x 8 3 sets Incline Dumbell Press 14kg x 8 16kg x 8 18kg x 8 Wide grip Lat pull 35kg x 10 40kg x 10 40kg x 8 Lunges dumbell 10kg x 10 2 sets Upright row 20kg x 12 2 sets Triceps Press 20kg x 12 2 sets 2 sets Crunches 15 reps Finished with 10 mins on the spin bike. I'm still working out the right weighs for each exercise lol.. feel so weak but everyone starts somewhere ? Diets good, iv got my calories to help shift some fat, so just now I'm around 2100 maintenance calories, cut back to 1700 and see how we go Cheers
  24. Back at it after 5 years off! 2 month Update

    Going to need it buddy lol
  25. 5 years off the gym

    1 Barbell Full Squat 3 sets, 6-8 reps 2 Barbell Bench Press - Medium Grip 3 sets, 8-10 reps 3 Bent Over Barbell Row 3 sets, 8-10 reps 4 Dumbbell Shoulder Press 3 sets, 8-10 reps 5 Leg Extensions 2 sets, 10-12 reps 6 Lying Leg Curls 2 sets, 10-12 reps 7 Barbell Curl 2 sets, 10-12 reps 8 Side Lateral Raise 2 sets, 10-12 reps Hypertrophy Workout 2 Print 1 Barbell Deadlift 3 sets, 6-8 reps 2 Incline Dumbbell Press 3 sets, 8-10 reps 3 Wide-Grip Lat Pulldown 3 sets, 8-10 reps 4 Dumbbell Lunges 3 sets, 8-10 reps 5 Upright Barbell Row 2 sets, 10-12 reps 6 Lying Triceps Press 2 sets, 10-12 reps 7 Crunches 2 sets, 10-12 reps For these workouts you
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