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Boards => Journals => Topic started by: Dan94 on August 11, 2015, 05:29:30 PM



Title: Dan's Progress Journal
Post by: Dan94 on August 11, 2015, 05:29:30 PM
Hey there!  ;D

Pretty new on the forum, so I'll start with a little intro.

I am 21 years old and im 5"7½. My goals are to lose the fat I have put on whilst being unable to exercise (will come to that later), and then once lean, hopefully add good muscle mass without too much fat. I used to post on UK-M, but as a natty it doesn't really help much as its basically 99% steroid users and steroid talk. For me, I have no goals to compete, I just want to "get in shape" and look better than the average guy, so being along fellow natty's felt like it would be much better in terms of pics for motivation of what is achievable natty, and also training tips. :)

I first started taking an interest into lifting through my Grandad when I was around 13/14, when he bought me a weight lifting set and bench from Argos. I started watching videos on YouTube at the age of 14/15, and was particularly interested in "Scooby1961", and began using his teen workout routine.

My goal was always to become more fit and to 'tone up' and define my muscles so I felt more confident about my body, for example when I take my top off at the beach or in the pool.. I was never obese, but never been lean either. This was before I absorbed all the information about nutrition and proper routines etc.

I've never worked out at a gym before, as I used to workout at home for a few years, inconsistently and slightly naive as mentioned earlier, skipping workouts when I got home from college. In February 2013, I started working out at my Grandads house where he has a spare room which has been turned into a mini gym so to speak with a dumbell set, barbell set and a bench, along with a 'spotter' type equipment you can see here - http://www.amazon.co.uk/gp/product/B003UU66M8/ref=oh_details_o01_s00_i00?ie=UTF8&psc=1&tag=5336432705-21


From Feb until the Summer I followed 5x5 Stronglifts routine, as I wanted to try something different. I got good strength gains on this program, but after the 12 weeks I reverted back to the bodybuilding routine which I had put together.

After dieting for a while, I noticed the 'fat' on my chest wasn't going, and after various research, doctors appointments etc for around a year.. I realised it was something called gynaecomastia / 'gyno'. After researching in the UK (I got palmed off numerous times by the NHS, useless), I realised the surgery for this was going to cost £4k-£6k privately. I then heard of a place in Belgium which could do it for £2300, alot of money but significantly cheaper, and better still they had a proper office in London where you could meet the surgeon for a consultation beforehand. Long story short, I had the operation in Belgium in April, and was out of lifting for 2 months. Fast forward to June, where I can start lifting again, after a few weeks I have an accident whilst squatting, and sprain/tendon damage in my wrist (thought it was broken at the time). Haven't lifted since then (happened around 8th July).

I then ordered some running gear as I'm currently cutting and need to improve my fitness, as sitting on my arse for 2 months eating junk food whilst recovering from surgery hasn't helped my goals! Day after it arrives, I get a bloody horsefly bite on my ankle, which blows up massively and could barely walk on it. Down to walk in centre, and on antibiotics for 1 week.

So HOPEFULLY I'll be back lifting/running soon, with a bit of luck!  ::) :D

Just thought I'd create a journal for when the time comes, and also so you get to know a little bit about me as I'm new. :)

Also, a random fact about me.. I used to do a Korean Martial Arts called "Kuk Sool Won" which I reached Black Belt in, which I am extremely proud of! :)

My 1 rep max's currently stand at:

Deadlift - 165KG
Bench - 100KG
Squat - 130KG

Anyway, thanks for reading,.. didn't except it to be this long! ;D


Title: Re: Dan's Progress Journal
Post by: egg-custard on August 11, 2015, 05:38:19 PM
hi..welcome I look forward to following your journey and progress...

life sucks sometimes...see my journal as to my luck recently..but we get through it and train in anyway we can..if one body part is out of action train another..no need to sit and ponder
body weight.. home exercise on body parts that are ok.. is what keeps me going forward if the gym is out

I to am a runner..marathons etc...and inter mingle  my training again to suit

good luck  you can achieve your goals will a little out of the box thinking and a willingness to succeed

eggy


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 12, 2015, 07:43:01 PM
Cheers eggy :)

Wrist is feeling a lot better, only been 5 weeks since injury roughly and I believe 6 weeks is normal for bad sprains.. thinking of trying to lift again not this Saturday, but the following Saturday.

Hopefully go for a run next week too when ankle bite has cleared up.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 20, 2015, 03:38:06 PM
Wrist looks to be healing up, quite weird as in when I bend it forward I still get a pain in my little finger bone on the top of my hand, but will train Saturday and see how it goes. So frustrating being unable to, especially when cutting!

As I lift 3 times a week, debating whether to go for for a A & B style FBW workout routine so AxBxxAx / BxAxxBx over 2 weeks.

Or, a split with Chest&Back, Shoulders&Arms&Legs over 3 times a week.

What'd you think guys?


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 20, 2015, 08:26:47 PM
Currently cutting on 2,000 cals with 300 cals worth of exercise per day. Whether this is weightlifting, stationary bike or jogging in the morning.

25 minutes done on the bike today, legs and bum still very sore from 15 miles cycling through thetford forest lol. Will do another 25 minutes tomorrow morning then HOPE to train on Saturday 😊


Title: Re: Dan's Progress Journal
Post by: SuperSi on August 21, 2015, 09:21:06 AM
Wrist looks to be healing up, quite weird as in when I bend it forward I still get a pain in my little finger bone on the top of my hand, but will train Saturday and see how it goes. So frustrating being unable to, especially when cutting!

As I lift 3 times a week, debating whether to go for for a A & B style FBW workout routine so AxBxxAx / BxAxxBx over 2 weeks.

Or, a split with Chest&Back, Shoulders&Arms&Legs over 3 times a week.

What'd you think guys?

Personally, I'd go A&B for 3x week. It'll give you the added frequency, which will also have neural benefit (which is beneficial after injury).


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 21, 2015, 11:07:26 AM
Wrist looks to be healing up, quite weird as in when I bend it forward I still get a pain in my little finger bone on the top of my hand, but will train Saturday and see how it goes. So frustrating being unable to, especially when cutting!

As I lift 3 times a week, debating whether to go for for a A & B style FBW workout routine so AxBxxAx / BxAxxBx over 2 weeks.

Or, a split with Chest&Back, Shoulders&Arms&Legs over 3 times a week.

What'd you think guys?

Personally, I'd go A&B for 3x week. It'll give you the added frequency, which will also have neural benefit (which is beneficial after injury).

Cheers for the post mate😊

Wouldn't it be be same frequency as a split? Each workout would still be hit 2x every 7 days, I guess it's just personal preference over FBW or split?


Title: Re: Dan's Progress Journal
Post by: SuperSi on August 21, 2015, 12:27:43 PM
Ah, I misread. I thought you meant Shoulders & Arms one day and Legs another. Shl/Arms/Legs is a lot in one session - it'd depend on how much time you have and how much volume you intend on doing for each body part.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 21, 2015, 01:40:53 PM
Ah, I misread. I thought you meant Shoulders & Arms one day and Legs another. Shl/Arms/Legs is a lot in one session - it'd depend on how much time you have and how much volume you intend on doing for each body part.

I usually do 3 exercises for chest and back, then 2 for shoulders, 1 for bi, 1 for tri and then squats for legs... so could probably work?

I think I'll write something up over the weekend and post it here and see what you think if that's cool. As first session back tomorrow, I'll probably just throw some stuff together and see what feels comfortable.


Title: Re: Dan's Progress Journal
Post by: Maveric Matt on August 22, 2015, 01:03:37 PM
Like Si says, I'd put legs with a smaller muscle on a separate day. Too much else. I'd struggle to give 100% on them all otherwise. Plus, the cycling would be taxing!


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 22, 2015, 02:06:12 PM
Like Si says, I'd put legs with a smaller muscle on a separate day. Too much else. I'd struggle to give 100% on them all otherwise. Plus, the cycling would be taxing!

I do cardio on my rest days mate. 3 x cardio a week and 3 x weights a week😊 I'll probably put something together over the weekend

Today's little workout, just a little to get back into the movement after injury...

Bench Press
40 x 10
40 x 10
40 x 10
50 x 10
50 x 10
50 x 10

EZ Curls
20 x 10
20 x 10
20 x 10

Wrist felt good so should get back into it properly soon👍🏼


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 03, 2015, 05:40:14 PM
Last night:

Bench Press
40 x 12
40 x 12
50 x 10
50 x 10
50 x 10

DB Flyes (ultra slow form to get back into it)
12 x 10
12 x 10
12 x 10

Tri Extensions
10 x 10
10 x 10

EZ Curls
25 x 10
25 x 10

I also tried some DB shoulder press which was a massive shock as to how much harder it is using DB's compared to the BB, I knew it was harder due to stabiliser muscles being involved more but I can usually do 37KG for reps on BB but was struggling to grind out reps on 12KG each hand! Might try them more...

I'm at a music festival all this weekend, so starting next Wednesday I'll be starting up a proper routine. Thinking of something likeee...

A - Chest/Back
Deadlifts
Bench Press
Bench Rows
DB Flys
Wide Push Ups
INSERT BACK MOVEMENT HERE

B - Legs/Shoulders/Arms
Squats
Calf Raises
OHP
Rear Delt Rows
Tri Extensions
EZ Bar Curls

Alternating each time on a Monday, Wednesday & Saturday, so each workout twice every 7 days so each muscle hit every 7 days twice.

What'd you all think?


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 09, 2015, 08:17:01 PM
Sooo the music festival was insane  ;D

Think my stomach has shrunk though, barely ate all weekend as constant drinking just fills you up, plus prices are ridiculous! Struggling to eat atm, which isn't exactly a bad thing when you're cutting :D

I usually cut during Summer then bulk during Winter, but I always put on too much fat during my bulk, so my aim now is to carry on cutting until I'm happy, then slowly lean bulk. That way, I hopefully will never have to do a long arse cut ever again. CUTTING SUCKS! :(

Starting Saturday I'll be following the routine I posted above starting with Legs/Shoulders/Arms. :)

Any ideas for the missing back exercise on the A routine guys?


Title: Re: Dan's Progress Journal
Post by: Maveric Matt on September 10, 2015, 12:54:10 PM
Chins? DB rows?


Title: Re: Dan's Progress Journal
Post by: Nic on September 10, 2015, 02:05:18 PM
Pull ups, DB rows, bent over barbell rows, plate/DB pull overs, seated row, T-bar row... ?


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 10, 2015, 05:05:38 PM
Chins? DB rows?


Pull ups, DB rows, bent over barbell rows, plate/DB pull overs, seated row, T-bar row... ?

Surely DB/BB rows would be the same as bench rows? I work out at home so will try get a chin up bar


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 10, 2015, 05:26:27 PM
25 mins done on the stationary bike
6.50 miles
About 400 calories burnt according to MFP


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 12, 2015, 02:53:38 PM
Legs/Shoulders/Arms


Squats
70 x 8
70 x 8
70 x 8

Calf Raises
90 x 10
90 x 10
90 x 10

OHP
38 x 8
38 x 8
38 x 8

Rear Delt Rows
19 x 8
19 x 8
19 x 8

EZ Bar Curls
25 x 10
25 x 10
25 x 10

Tricep Extensions
19 x 10
19 x 10
19 x 10

Good to get back into routine! Sure I'll feel it in the morning too.


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 14, 2015, 11:00:36 AM
Day off today for college work. Chest & Back later this afternoon, legs still in bits from the above session on Saturday, so Deadlifts should be interesting!


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 14, 2015, 05:33:57 PM
Decided against deadlifts in the end, legs still very much fatigued. Training went something like this:

Bench
50 x 10
50 x 10
50 x 10
60 x 10
60 x 8

Bench Rows
50 x 10
50 x 10
50 x 10

DB Flyes
12 x 10
12 x 10
12 x 10

BB Rows
50 x 10
50 x 10
50 x 10

I always do rows overhand grip but this caused a lot of pain in my right wrist, the one I injured 2 months ago. Switched to underhand grip which I never use and actually had no pain, strange. Felt it more in lats too so may keep this as usual grip from now on.
DB Flyes were fairly easy so will up weight next time.


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 18, 2015, 08:30:09 PM
Legs/Shoulders/Arms done last night


Squats
72.5 x 8
72.5 x 8
72.5 x 8

Calf Raises
92.25 x 10
92.25 x 10
92.25 x 10

OHP
40 x 8
40 x 8
40 x 8

Rear Delt Rows
19 x 10
19 x 10
19 x 10

EZ Bar Curls
25 x 10
25 x 10
25 x 10

Tricep Extensions
19 x 10
19 x 10
19 x 10

New set weight PR on OHP. Usually highest is 38kg for 8-10 reps, hit 40kg for 3x8 which was good.


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 17, 2015, 03:49:19 PM
Hi guys, sorry for not updating much.

Turns out I have quite low testosterone for my age. Had 2 blood tests below range (especially LH) and was thobbed off by the doctor both times. Going back in November to see head doctor and try get referred to a specialist. Sucks pretty bad.

Does anyone have any experience with this type of thing?


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 17, 2015, 04:31:45 PM
Anyway, today's little workout:

Bench
28 x 10
60 x 8
60 x 8
48 x 8

DB Flys
14 x 10
14 x 10
14 x 10

Tri Ext (burn out)
10 x 20
10 x 20

EZ Bar Curls
25 x 12
25 x 12



Title: Re: Dan's Progress Journal
Post by: Dan94 on June 06, 2016, 12:31:18 PM
Wow... haven't been on here for a while! About 8 months.

Well, since I've been gone I got diagnosed with low T, secondary hypogonadism, meaning my balls are fine basically but its the pituitary gland that isn't working properly. Had numerous appointments with the NHS but they wouldn't listen, so went private and now have diagnosis and treatment, with an NHS appointment soon after the private doctor wrote a letter of recommendation.

Currently on 25mg of Clomid per day, to try and kick start my gland or at least get me producing more LH and in turn, more testosterone.

Joined a proper gym instead of doing home workouts too; trying to go between 3-5 times a week.

Will keep this updated again if anyone fancies following along or wants to ask any further questions. :)

Cheers
Dan


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 06, 2016, 07:52:58 PM
Back & Bi's tonight


Seated row
45kg x 10
52kg x 10
54.5kg x 10

Pulldown machine
55kg X 10
57.25kg X 10
60kg X 10

Lat pull
39kg X 10
39kg X 10
45kg X 10

Preacher curl
30kg X 10
36kg X 10
36kg X 10

Seated curls
25kg X 10
25kg X 10
25kg X 10

Now doing 20 mins moderate intensity on the bike :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 07, 2016, 02:25:48 PM
Weather is gorgeous today. Just had a 15 minute walk to Subway then 15 minutes back, nice to get out of the office and get some sun and fresh air! ;)

Will hit Chest & Tricep's tonight. :)


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on June 07, 2016, 02:44:36 PM
I just read your post and then looked outside the window - heavy rain and some thunder in London, ha.  I suppose it was overdue though, the past few days have been quite nice.

Sorry to hear about the trouble you had with the NHS appointments, but it's good now that you have a diagnosis and can move forward.  Does this impact on your normal training capacity? 


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 07, 2016, 02:59:22 PM
I just read your post and then looked outside the window - heavy rain and some thunder in London, ha.  I suppose it was overdue though, the past few days have been quite nice.

Sorry to hear about the trouble you had with the NHS appointments, but it's good now that you have a diagnosis and can move forward.  Does this impact on your normal training capacity? 

Hi Steve,

Haha - not here I'm afraid! About 22c without a spot of a breeze anywhere. Thank god for Air con.

I'm not really sure tbh, although typical low Testosterone would suggest so.

It usually takes 4-6 weeks before the Clomid takes full effect in the body, and it'll be 4 weeks this Thursday since starting treatment... hopefully get a blood test around the 6-7 week mark just to make sure that its in full flow, then see where we stand.

It's sort of a win-win really as in that if the NHS still be awkward and say "no we don't support Clomid etc...", then I just say fine, and carry on with my private doctor, albeit cost £20 a box (2 months supply).

Will be hoping for an MRI scan though to examine by pituitary gland.


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 07, 2016, 10:39:47 PM
Can't really remember the weights but tonight's sesh was

Converging chest press - 3 sets 10
Hammer chest press - 3 sets 10
Pec flys - 3 sets 10
Chest press - 3 sets 10
Tricep preacher extensions - 3 sets 10
Tricep machine dips - 3 sets 10
Tricep extensions - 3 sets 10

Little 5 min walk on treadmill to cool down and get blood pumping around before leaving. Didn't do much else cardio as done 30 min walk at lunch


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 09, 2016, 07:27:38 PM
Back & Bi's again today with a little shoulders thrown in too.

Seated row
3 sets of 10

Lat pull down machine
3 sets of 10

Lateral raises
3 sets of 10

Converging shoulder press
3 sets of 10

Seated curls
3 sets of 10

Preacher curls
3 sets of 10

Felt a little weaker today but it is about 22-24c today, I'd imagine it's still around 18-20 even now at 7:30.

Now doing 20 mins moderate intensity on the bike with a 5 min cool down after.

... Friday is almost here aka the weekendddd! ;D ;D


Title: Re: Dan's Progress Journal
Post by: SCOTTGALTON on June 10, 2016, 08:46:23 AM
nice to see you back posting mate


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 10, 2016, 10:03:31 AM
Cheers mate. :)

Hopefully stay regular & get to know you guys more as it seems a pretty knit tight nice community on here. 8)


Title: Re: Dan's Progress Journal
Post by: SCOTTGALTON on June 10, 2016, 01:39:50 PM
Everyones really nice, the shows act a bit of a meet up for everyone as well. Always good to put names and faces togther


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 10, 2016, 01:42:57 PM
Everyones really nice, the shows act a bit of a meet up for everyone as well. Always good to put names and faces togther

Never been to a show personally - probably because I just enjoy the lifting and training and not the competition aspect as such as competing doesn't interest me.

May have to pop along to one in the future though if its local. :P


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 13, 2016, 02:15:42 PM
Chest and tricep's tonight after the weekend off. Have been suffering with hayfever for a couple weeks now but think I have a cold starting on top as well, not fun. Hoping to smash a session in before getting home to watch the Belgium vs Italy game. ;D


Title: Re: Dan's Progress Journal
Post by: Finde on June 13, 2016, 02:32:57 PM
Hoping to smash a session in before getting home to watch the Belgium vs Italy game. ;D

Im also UEFA2016 fan!  :) Good to see journal like this, it gives me motivation to start my own!


Title: Re: Dan's Progress Journal
Post by: Jon on June 13, 2016, 05:54:24 PM
Quote
Never been to a show personally - probably because I just enjoy the lifting and training and not the competition aspect as such as competing doesn't interest me.

May have to pop along to one in the future though if its local.

You should definitely get along to a show Dan, good chance to catch up with loads of people on here and provides good motivation for your training too.  8)


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 13, 2016, 07:08:04 PM
Quote
Never been to a show personally - probably because I just enjoy the lifting and training and not the competition aspect as such as competing doesn't interest me.

May have to pop along to one in the future though if its local.

You should definitely get along to a show Dan, good chance to catch up with loads of people on here and provides good motivation for your training too.  8)


Definitely something to consider mate - I live Norfolk way so not sure which shows are about here. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 13, 2016, 07:13:37 PM
Chest & triceps well and truly smashed tonight.

Converging chest press
45kg X 10
45kg X 10
35kg X 10

Pec flys
59kg X 10
66kg X 10
66kg X 8

Hammer chest press
36kg X 10
45kg X 10
47kg X 10

Chest press
35kg X 10
40kg X 10
45kg X 10

Preacher tri extension
50kg X 10
54kg X 10
54kg X 10

Tricep dip machine
54kg X 10
59kg X 10
59kg X 10

Seated tri extension
35kg X 10
35kg X 10
35kg X 10

Boom, smashed in about 45 mins as most was super sets :)

Now doing 15 mins medium intensity cardio on the bike.


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 14, 2016, 07:23:37 PM
Back & Bi's

Always feel like I have less energy when have salmon and rice for dinner rather than chicken and rice. Not sure why...

Seated row
45kg X 10
47.5kg X 10
47.5kg X 10

Pull down machine
55kg X 10
57.5kg X 10
60kg X 10

Lat pull downs
32kg X 10
34.5kg X 10
34.5kg X 10

Preacher machine curls
29kg X 10
32kg X 10
36kg X 10

Machine seated curls
25kg X 10
30kg X 10
20kg X 10

Now doing the usual 15 mins MISS cardio on the bike


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 15, 2016, 09:15:22 PM
Chest and shoulders tonight, can't remember weights

Converging shoulder press
3 X 10

Converging chest press
3 X 10

Pec flys
3 X 10

Reverse flys (rear delts)
3 X 10

Lateral raises
3 X 10

Pec deck
3 X 10

15 mins MISS by walking on treadmill



Title: Re: Dan's Progress Journal
Post by: Dan94 on June 25, 2016, 03:33:32 PM
Wow... haven't been on here for a while! About 8 months.

Well, since I've been gone I got diagnosed with low T, secondary hypogonadism, meaning my balls are fine basically but its the pituitary gland that isn't working properly. Had numerous appointments with the NHS but they wouldn't listen, so went private and now have diagnosis and treatment, with an NHS appointment soon after the private doctor wrote a letter of recommendation.

Currently on 25mg of Clomid per day, to try and kick start my gland or at least get me producing more LH and in turn, more testosterone.

Joined a proper gym instead of doing home workouts too; trying to go between 3-5 times a week.

Will keep this updated again if anyone fancies following along or wants to ask any further questions. :)

Cheers
Dan

So I have a blood test this coming Thursday to see where my levels are at and then a GP appointment 12 days later to discuss how to progress. Hopefully the NHS take over treatment and I get refferred properly with an MRI etc... if not, I'll stay private.

Haven't trained this week at all :( Had food poisoning and been busy with work/socially, so just didn't have the time. Hoping to get a session in tomorrow then smash it next week. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 26, 2016, 02:31:23 PM
Ok so back in the gym today for the first time in a week. Just decided to do a bit of everything and smash out as much as I could

Chest press
3 sets of 10

Hammer chest press
3 sets of 10

Shoulder press
3 sets of 10

Seated row
3 sets of 10

Lateral raises
3 sets of 10

Pulldowns
3 sets of 10

Tricep extensions
3 sets of 10

Preacher curls
3 sets of 10

Tricep rope push down
3 sets of 10

10 mins fast walking on treadmill and 5 mins on cross trainer to finish off with


Title: Re: Dan's Progress Journal
Post by: Dan94 on June 30, 2016, 07:42:38 PM
Back on it today first time since Sunday

Chest and tri's

Converging Chest press
3 sets of 10

Pec deck
3 sets of 10

Chest press
3 sets of 10

Tricep push downs
3 sets of 10

Tricep extensions
3 sets of 10

Tricep rope pull downs
3 sets of 10

20 mins on bike at medium intensity



Title: Re: Dan's Progress Journal
Post by: Dan94 on July 01, 2016, 07:34:58 PM
Back and Bi's tonight, nice early sesh after work as busy later on tonight. Surpringly quiet

Seated rows
3 sets of 10

Pull down machine
3 sets of 10

Pull downs
3 sets of 10

Preacher curl machine
3 sets of 10

Seated curls
3 sets of 10

V bar cable rows (work surprisingly well)
3 sets of 10

Then 10 mins fast walking on treadmill as ran out of time


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on July 01, 2016, 07:38:49 PM
With the V bar, I'm trying to picture this in my head.  What kind of grip are you holding it with?  I'm guessing this is done standing?  I like to try out different attachments.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 01, 2016, 07:43:00 PM
Yes mate like this

http://youtu.be/n8tjoIZpOMI


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 03, 2016, 06:32:00 PM
Chest & tri's today, gunna make Sunday's one of my definite workout days, gym is empty all day pretty much, love it

Converging chest press
3 sets of 10

Pec flys
3 sets of 10

Hammer chest press
3 sets of 10

Pec deck
3 sets of 10

Seated dips
3 sets of 10

Tricep preacher extensions
3 sets of 10

Tricep extensions
3 sets of 10

Tricep rope pulldowns
3 sets of 10

Now doing 20 mins medium intensity cardio on the bike

Food today was

2 shredded wheat biscuits
250ml almond milk & 30g whey

200g beef mince, 10g cheese, spinach in a tortilla wrap

6 slices low calorie bread, 6 turkey rashers, 1 egg

30g oats & 40g whey

2,028 calories

193g protein
175g carbs
54g fat


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 04, 2016, 12:06:56 AM
Thinking of getting a new scale for more accuracy eg half pounds

Anyone use Bluetooth ones? Thinking this possibly

http://www.tesco.com/direct/electriq-bluetooth-full-body-analysing-smart-scales-with-free-ios-android-app/557-9982.prd



Title: Re: Dan's Progress Journal
Post by: Dan94 on July 04, 2016, 07:47:17 PM
Back & Bi's done tonight, one of my mates is back into it now so was nice to train together again and push eachother

Seated horizontal row
3 sets 10

Pulldowns
3 sets 10

Pulldown machine
3 sets 10

Preacher machine curl
3 sets 10

Straight bar cable curls
3 sets 10

Seated curls
3 sets 10

Usual cardio on the stationary bike. Instead of going for 20 mins or whatever I'm going to gauge by calories now. So do 100 calories each session regardless of the time lapse


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 05, 2016, 08:35:19 AM
Morning all

Leg day tonight for the first time in a couple of weeks, strangely looking forward to it, that's not normal is it? :D ;D
Not sure how much cardio I'll be able to do after so will play it by air.

Need to make a bulkpowders order later too, will let you know what I get :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 05, 2016, 12:54:38 PM
Complete Pre-Workout™ Caffeine Free Watermelon 500g   

Pure Whey Protein™ Strawberry 1kg   

Pure Whey Protein™ Chocolate Caramel 1kg   

Complete Multivitamin Complex™ 90 Tablets

High Protein Snack Bars (Box of 12) Strawberries & Cream 

High Protein Snack Bars (Box of 12) Chocolate Orange   

BULK POWDERS™ High Performance T-Shirt Black Medium

Zero Calorie Syrup™ Maple 400ml

Should've been £111.27 but with the 25% off sale, total of £85.40 :)

Looking forward to trying the Watermelon pre-workout as the lemon & lime one wasn't the greatest tasting, bit too sour



Title: Re: Dan's Progress Journal
Post by: SCOTTGALTON on July 05, 2016, 01:48:00 PM
nice order mate.

yes I love leg day, back day but hate guns and chest training


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 05, 2016, 02:03:10 PM
nice order mate.

yes I love leg day, back day but hate guns and chest training

Should tide me over ;D Nothing out of the ordinary, mostly staple stuff really. Liked the look of a black gym t shirt though so couldn't resist. ;D Maple syrup will be nice over protein oats in the evenings too :P

Haha see, I love training chest because of the pump! Shoulders is probably my worst, always ache like a mofo during and after training lol


Title: Re: Dan's Progress Journal
Post by: SuperSi on July 05, 2016, 03:15:20 PM
Strong order indeed. Pleased you managed to save some cash with the code. :)



Title: Re: Dan's Progress Journal
Post by: Dan94 on July 05, 2016, 03:47:15 PM
Strong order indeed. Pleased you managed to save some cash with the code. :)



Cheers bro.

Quite like the new t shirt design. I have a white one but the black one with green logo on looks cleeeean. ;D Nice job. :)

I have a sweet tooth so hopefully the watermelon flavour pre workout is better than the sour Lemon & Lime; still done a good job but the taste isn't my preference, each to their own!


Title: Re: Dan's Progress Journal
Post by: Nic on July 05, 2016, 06:07:04 PM
Argh! Tri Pro out of stock  :'(


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 05, 2016, 07:54:17 PM
Leg day! With a little bit of shoulders thrown in at the end ;D

Leg press
100kg X 10
110kg X 10
120kg X 10
130kg X 10
100kg X 10

Leg curl
40kg X 10
50kg X 10
60kg X 10

Leg extension (favourite exercise)
45kg X 10
60kg X 10
80kg X 10
80kg X 10
70kg X 10

Shoulder press
27kg X 10
32kg X 10
36kg X 10

Rear Delt flys machine
45kg X 10
52kg X 10
39kg X 12

Now 5-10 mins on the bike just to get blood pumping legs.





Title: Re: Dan's Progress Journal
Post by: Dan94 on July 06, 2016, 07:03:55 AM
Morning all

Legs are pretty achy and stiff today. Luckily I have an office job so get to sit down all day :D

2 day break now the gym now, next session will be Friday evening


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 06, 2016, 08:13:47 PM
So my BP order arrived today ;D

Will try the chocolate caramel whey in my oats later with some maple syrup over the top :)

(http://i63.tinypic.com/dbgzvb.jpg)


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 08, 2016, 08:46:30 PM
Chest + back tonight with some tri's thrown in at the end

Converging chest press
35kg X 10
42kg X 10
44.5kg X 10

Hammer chest press
3 sets of 10

Seated row
42kg X 10
45kg X 10
52kg X 10

Pulldowns
32kg X 10
36kg X 10
36kg X 10

Pulldown machine
55kg X 10
60kg X 10
62.5kg X 10

Tricep preacher extensions
52kg X 10
56kg X 10
59kg X 10

Tricep rope pushdowns
Level 10 X 10
Level 9 X 10
Level 8 X 10

100 calories done on the bike which was around 8.70 miles. Took around 25 mins


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 11, 2016, 06:49:38 PM
Back and Bi's

Pulldown machine
55kg X 10
60kg X 10
65kg X 10

Lat pulldowns
35kg X 10
42kg X 10
42kg X 10

Seated row
45kg X 10
52kg X 10
59kg X 10

Preacher machine curls
32kg X 10
36kg X 10
41kg X 10

Straight bar cable curls
16.75kg X 10
18.75kg X 10
16.75kg X 12

Seated curls
30kg X 10
30kg X 10
32.5kg X 10

Ab crunches
20kg X 15
30kg X 10

Now time for 100 calories on bike


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on July 11, 2016, 10:23:40 PM
Nice work mate, a good amount of volume.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 12, 2016, 12:05:24 AM
Nice work mate, a good amount of volume.

Cheers bud. Always try hit minimum of 3 exercises per body part. Trying to include some ab work too now.

Big believer in volume; not sure if it really makes that much difference as I know some programs are quite low on volume but work well, but for me I like to smash a bodypart 2 times a week if I can with plenty of volume in a session and get a sweat on.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 14, 2016, 04:34:28 PM
Ok so back in the gym tonight. Tuesday I had the doctors and yesterday our internet went down at home so had to try sort that which took up most of the evening! Will hit chest & triceps.

As posted earlier in my journal I suffer from secondary hypogonadism low Tesosterone. Because of this I have been on 25mg of Clomid each day for 7-8 weeks now.

I have blood test results and come out at:

Hormones:

Testosterone - 30.7nmol/L (9.9-27.8 )
Oestradiol - 324pmol/L (99-192)

Full blood count:

Wbc - 7.7 (4-10)
Rbc - 5.09 (4.50-5.50)
Hb - 148 (130-170)
Hct - 0.431 (0.400-0.500)
MCV - 85 (83-101)
MCH - 29.1 (27-32)
Platelets - 317 (150-410)
Neutrophils - 4.33 (2-7)
Lymphocytes - 2.33 (1-3)
Monocytes - 0.67 (0.2-1)
Eosinophils - 0.34 (0.02-0.50)
Basophils - 0.04 (0-0.10)

Testosterone has obviously improved as previously was in the 8/9nmol/L ball park, but obviously Estrogen has risen too. I've sent an email to my private doctor to see what he suggests. I assume this will either be to reduce the dosage to 12.5mg per day or 25mg every other day instead. Until I get a reply I will drop to 12.5mg just to be on the safe side.

Just thought I'd give you all an update.

Will report back later with my workout. :)

Dan


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 19, 2016, 10:23:15 AM
Hi all,

Just an update, after speaking to my private doctor we have adjusted the dosage of Clomid to 25mg Mon - Weds - Fri and also added in 0.5mg of Arimidex twice a week (Mon & Thurs).

I hope this talk isn't forbidden here on the forum, as I know this technically makes me unnatural but I'm only prescribed these drugs to make me have normal natural levels, if that makes sense...


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 22, 2016, 03:13:21 PM
Hi all :)

Chest & Tri's done Tuesday and Back & Bi's done Wednesday so thinking some Chest & Back tonight and then do some arms up my grandparents tomorrow with their free sets...

Does anyone else find different resistance works best for different muscle groups? Eg my back always feels more worked and better workout when I go high weight for 8-10 reps where as with chest I can go slightly lower weight and go slower on the reps to get a good stretch, apart from pec deck where I go heavy.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 28, 2016, 12:11:03 PM
Just curious if anyone reads my posts in here? If so I'll start doing updates on here again :)


Title: Re: Dan's Progress Journal
Post by: SuperSi on July 28, 2016, 02:40:37 PM
I always thought Clomid would lower estrogen levels - it's sometimes used to bring estrogen levels down. Interesting to see how it works out long-term.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 28, 2016, 03:33:14 PM
I always thought Clomid would lower estrogen levels - it's sometimes used to bring estrogen levels down. Interesting to see how it works out long-term.

Nah mate it increases LH (signal from brain/gland to testicles to produce) which obviously increases testosterone but some will convert to estrogen


Title: Re: Dan's Progress Journal
Post by: SuperSi on July 28, 2016, 04:31:26 PM
Yep, but they're also classified as Selective Estrogen Receptor Modulators - Clomid is meant to reduce the stimulus for estrogen in the brain.

You're referring to the feedback mechanism of test converting to estrogen when test is high; just surprised from your test levels that estrogen would be so high relatively. It's all under control though, that's the main thing. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 29, 2016, 07:45:58 AM
Yeah mate ☺️ I have an appointment with an NHS specialist soon too and I'll be pushing for an MRI scan, but I won't hold my breathe.

Hit shoulders yesterday and woke up this morning feeling shitty with some sort of virus (in the middle of summer?!) so may have to take a couple days off :(


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on July 29, 2016, 09:20:31 AM
Hi mate, glad to see progress is being made regarding your condition.

I have to admit, sometimes I read journals but I don't end up commenting because I have nothing of value to say.  I like reading updates to see how others are progressing towards their goal and to pick up on tips.  Just about everyone is lifting heavier than me on here!  So its interesting to see how others approach training.


Hi all :)

Chest & Tri's done Tuesday and Back & Bi's done Wednesday so thinking some Chest & Back tonight and then do some arms up my grandparents tomorrow with their free sets...

Does anyone else find different resistance works best for different muscle groups? Eg my back always feels more worked and better workout when I go high weight for 8-10 reps where as with chest I can go slightly lower weight and go slower on the reps to get a good stretch, apart from pec deck where I go heavy.


For me, I can see some logic in varying resistance.  For back, I really have to apply high volume because there are so many individual muscle groups to develop.  Also, I can't see the muscles being worked so if takes me a while to get into the exercise.  For chest, I have a much better mind muscle connection and so I can probably get away with lower weight and less volume.  I put it down to experience, I'm still a relative newbie when it comes to bodybuilding style training - time under tension and all.


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 29, 2016, 09:28:12 AM
That's cool to know mate, I'll keep updating then ☺️

Yeah I'm definitely the same with chest, especially on Flyes/pec deck I get a ridiculous stretch and mind muscle connection. On some back exercises I find its best to treat your hands like little hooks and lightly grip the bar which helps use back more, than tightly gripping with palms which I find uses the biceps more


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 29, 2016, 09:56:01 AM
Ok so I'll write up my back & bi's session from Wednesday. Went to the beach with a group of mates so got in a morning session (around 10am) so gym was empty which is always a bonus ;D

Seated row's
45kg x 10
47.5kg x 10
52kg x 10

Pulldowns with normal curved bar
37kg x 10
42kg x 10
46.5kg x 5, 45kg x 5, 43.5kg (all 1 set, just sliding weight off after each 5 reps)

Pulldowns with close grip handles
37kg x 10
42kg x 10
42kg x 10

Pulldown machine
62.5kg x 8
60kg x 8
57.5kg x 8

Preacher curl machine
36kg x 10
42kg x 10
46.5kg x 5, 45kg x 5, 43.5kg (all 1 set, just sliding weight off after each 5 reps)

T bar rows
10kg x 10
20kg x 10
20kg x 8

Barbell curls
20kg x 10
20kg x 10


Amazing session. Absolutely dead afterwards. T bar rows were a new exercise I had never tried before as the machine is upstairs where its usually so busy so never bother and just stay downstairs area. New extension on the pulldowns (close grip handles) felt brilliant too, could proper feel it in the middle of the back which is sometimes an area hard to hit, between shoulder blades was very sore the next morning. The '5 reps and drop weight' idea worked well too, the pump was unreal on the preacher curls and pulldowns.

Didn't do any cardio as was a monster session anyway and ran out of time. Beach football made up for that though. :D


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 01, 2016, 10:42:25 AM
Had a few days off as picked up some sort of cold/virus so been feeling pretty shitty past few days or so. Feeling a bit better today so will get a workout in this evening. As its national chest day, I'll naturally be hitting back and bi's ;D


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on August 01, 2016, 10:10:36 PM
Solid workout mate.  I quite like the T-bar row station, but I usually use as a finishing exercise towards the end of the session. I'm pretty knackered by the time I reach it.  I like varying the width grip.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 01, 2016, 10:15:48 PM
Me too mate. That's how I done it on that session, first time using it. Find the wide horizontal grip better on those and the narrower vertical grip on the seated rows. Weird.

I'll post up tonight's workout in a bit.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 02, 2016, 11:16:27 AM
Back & Bi's last night. Training partner and I are trying to put together some sort of routine for the week, thinking this:

Mon - Back & Bi
Tues - Rest
Weds - Chest & Tri
Thursday - Legs & Shoulders
Friday - Back & Bi
Saturday - Chest & Tri
Sunday - Rest

Anyway, on to the workout...

Pulldown machine
55kg x 10
60kg x 10
57.5kg x 10
55kg x 10

Pulldowns with normal curved bar
37kg x 10
42kg x 10
46.5kg x 5, 45kg x 5, 43.5kg (all 1 set, just sliding weight off after each 5 reps)

Pulldowns with close grip handles
37kg x 10
42kg x 10
46kg x 10
54kg x 5, 53kg x 5, 52kg x 5 (all 1 set, just sliding weight off after each 5 reps)

Seated row's
45kg x 10
45kg x 10
52kg x 10

Seated Curls
25kg x 10
25kg x 10
30kg x 10

Preacher curl machine
36kg x 10
42kg x 10
46.5kg x 5, 45kg x 5, 43.5kg x 5 (all 1 set, just sliding weight off after each 5 reps)
46.5kg x 5, 45kg x 5, 43.5kg x 5 (same as above)


Arms were literally dead at this point, pumped to fuck. After the 3rd set (1st drop set) of preacher curls I was struggling, but something inside me decided to say to my mate "should we go again?" so did another dropset which I needed help on the way up but controlled myself on the way down on the reps. Great session.

Did 100 calories this time on the treadmill fast walking as all bikes were taken. Still only took around 20 mins.



Title: Re: Dan's Progress Journal
Post by: Dan94 on August 03, 2016, 08:22:24 PM
Converging chest press
45 x 10
47.3 x 10
49.6 x 10

Pec flyes
59 x 10
66 x 10
66 x 10

Hammer chest press
39 x 10
41 x 10
43 x 10

Chest press
30 x 10
40 x 10
50 x 10

Tri rope push downs
9 x 10
10 x 10
10 x 10

Tri straight bar
9 x 10
10 x 10
11 x 10

Tri extension
50 x 10
57 x 5, 56 x 5, 55 x 5, 54 x 5 (continuous set)

Tri overhead rope ext
6 x 10
8 x 10
8 x 10

Tricep movements on cables are measured in levels rather than weight.

Then 10 mins on bike.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 06, 2016, 04:37:50 PM
Midday Workout
Saturday, 6 August 2016 at 12:40

Bench Press
Set 1: 40 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 10
Set 5: 60 kg × 10

Tricep Dips
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10



Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on August 07, 2016, 02:00:32 PM
Training plan looks solid.  Although I notice that shoulders are being worked once a week?


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 07, 2016, 03:24:34 PM
Yeah I throw in shoulders with legs but I usually stick them on the end of a chest or back dominant day too so it's usually 2 x a week


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 08, 2016, 07:15:31 PM
Evening Workout
Monday, 8 August 2016

Lat Pulldown
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 52.3 kg × 10

Seated Row
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 52 kg × 10

Pulldown Machine
Set 1: 55 kg × 10
Set 2: 60 kg × 10
Set 3: 55 kg × 10

Preacher Curl Machine
Set 1: 36 kg × 10
Set 2: 36 kg × 10
Set 3: 32 kg × 10

Seated Curls
Set 1: 35 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10



Title: Re: Dan's Progress Journal
Post by: Dan94 on August 10, 2016, 07:51:45 PM
Evening Workout
Wednesday, 10 August 2016 at 18:43

Pec Flys
Set 1: 59 kg × 10
Set 2: 66 kg × 10
Set 3: 73 kg × 10
Set 4: 79 kg × 10
Set 5: 86 kg × 10

Converging Chest Press
Set 1: 39 kg × 10
Set 2: 45 kg × 10
Set 3: 47.25 kg × 10

Chest press
Set 1: 50 kg × 10
Set 2: 55 kg × 10
Set 3: 40 kg × 10

Rope Pushdowns
Set 1: 18.75 kg × 10
Set 2: 21.25 kg × 10
Set 3: 23.75 kg × 10

Rope Extensions
Set 1: 13.75 kg × 10
Set 2: 18.25 kg × 10
Set 3: 21.75 kg × 10

V Bar Pushdowns
Set 1: 21.75 kg × 10
Set 2: 26.25 kg × 10
Set 3: 26.25 kg × 10

Tricep Extension (Preacher Seat)
Set 1: 62.3 kg × 5
Set 2: 61.2 kg × 5
Set 3: 60.1 kg × 5
Set 4: 59 kg × 5

https://strong.app.link/rJcjWjAtJv


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 12, 2016, 07:10:50 PM
Evening Workout
Friday, 12 August 2016

Seated Row
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 54.3 kg × 10

Lat Pulldown
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 56.4 kg × 10

Pulldown Square Bar
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 52 kg × 10

Pulldown Machine
Set 1: 60 kg × 10
Set 2: 62.5 kg × 10
Set 3: 55 kg × 10

Preacher Curl Machine
Set 1: 36 kg × 10
Set 2: 48.3 kg × 5
Set 3: 47.2 kg × 5
Set 4: 46.1 kg × 5
Set 5: 45 kg × 5


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 17, 2016, 12:30:14 PM
Chest & Tri's tonight, probably throw a little shoulders on the end too.

Hoping to hit the 86kg on the pec fly machine again, had my chest in bits for a few days :D

As I'm getting lighter I've started using the treadmill also for cardio instead of just the bike. Trying out some HIIT stuff, so usually do fast walk on 5.5 or 6 level, then a run for 1-2 minutes at 12 and repeat

Aim for around 100-150 cals


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 17, 2016, 07:15:05 PM
Evening Workout
Wednesday, 17 August 2016 at 18:20

Chest press
Set 1: 50 kg × 10
Set 2: 60 kg × 10
Set 3: 65 kg × 10
Set 4: 50 kg × 10

Lateral Raise
Set 1: 36 kg × 10
Set 2: 41 kg × 10
Set 3: 45 kg × 10

Pec Flys
Set 1: 66 kg × 10
Set 2: 73 kg × 10
Set 3: 66 kg × 8
Set 4: 59 kg × 8

Converging Chest Press
Set 1: 39 kg × 10
Set 2: 45 kg × 10
Set 3: 47.3 kg × 10

Tricep Extension (Preacher Seat)
Set 1: 50 kg × 10
Set 2: 54 kg × 10
Set 3: 59 kg × 10

V Bar Pushdowns
Set 1: 21.25 kg × 10
Set 2: 23.75 kg × 10
Set 3: 28.75 kg × 10

Rope Overhead Extension
Set 1: 13.75 kg × 10
Set 2: 16.25 kg × 10
Set 3: 18.75 kg × 10

Now doing a fast walk/jog


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 20, 2016, 11:48:35 AM
Hit back & bi's last night, didn't record what I did though as pushed for time

Really liking the neutral "V" handle grip pulldowns. Really feel it in my lats and middle back and after looking on YouTube to perfect the form, it's one of the best movements for back width apparently; something I'm probably lacking on.

Also did some preacher machine arm curls, done couple sets normal reps of 10 then did really high weight (66kg I think?) but got each other to push the weight out, then control the negative as slow as we could. Absolute killer on the bi's and brilliant TUT.

Finished off with 100 calories done on the treadmill HIIT style


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 22, 2016, 05:32:04 PM
Afternoon Workout
Monday, 22 August 2016 at 16:53

Bicep Curl (Machine)
Set 1: 36 kg × 10
Set 2: 54 kg × 10
Set 3: 64 kg × 5

Lat Pulldown
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 54.3 kg × 10

Seated Row
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 56.6 kg × 10

Lateral Raise
Set 1: 41 kg × 10
Set 2: 45 kg × 10
Set 3: 50 kg × 10

Shoulder Press (Machine)
Set 1: 36 kg × 10
Set 2: 36 kg × 10
Set 3: 37.1 kg × 10

https://strong.app.link/N9UJpGBf3v


Title: Re: Dan's Progress Journal
Post by: SuperplexSteve on August 22, 2016, 11:50:36 PM
Your workouts are looking pretty consistent mate.  I do a similar style of "interval training" on the treadmill.  I'm working on progressing towards 14km/h, which is already pretty tough for me.


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 23, 2016, 12:19:26 AM
Cheers bud, plugging along. Nice to know someone reads it :-)

As for HIIT on treadmills I always just have time elapsed, distance (miles) and calories, I should probably switch to the speed more just to see.. I usually go level 5 for walk, level 8 jog and leek 12 all out sprint.

I guess looking at the speed would be better as it changes more than the damn calories and thinking how much longer you have to go. :D



Title: Re: Dan's Progress Journal
Post by: Dan94 on August 23, 2016, 03:59:17 PM
Rest day today. Off out for a barbecue tonight - left myself plenty of macros left (around 1000 calories) so shouldn't go too much out of a deficit, with there being 1500 calories until maintenance adding in the 500 deficit. Follow IIFYM/flexible dieting so no biggy.

Will be sticking to vodka and spirite zero so minimal calories there also. Should be a good night and back on chest & tri's tomorrow night



Title: Re: Dan's Progress Journal
Post by: Dan94 on August 24, 2016, 10:57:33 AM
Morning Workout
Wednesday, 24 August 2016 at 10:28

Converging Chest Press
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 47.3 kg × 10

Pec Flys
Set 1: 66 kg × 10
Set 2: 73 kg × 10
Set 3: 59 kg × 10

Straight Bar Pushdown
Set 1: 6 kg × 10
Set 2: 10 kg × 12
Set 3: 12 kg × 10

Rope Pushdowns
Set 1: 8 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10

Chest press
Set 1: 40 kg × 10
Set 2: 50 kg × 10
Set 3: 40 kg × 10

Pec Deck
Set 1: 25 kg × 10
Set 2: 30 kg × 10
Set 3: 35 kg × 10

https://strong.app.link/XqAywvp75v

Now for about a 20 minute HIIT session on the treadmill. Tricep movements are levels not weight, some of the cables have numbers of levels for some reason rather than KG.


Title: Re: Dan's Progress Journal
Post by: Gazz on August 24, 2016, 11:57:56 AM
Morning Workout
Wednesday, 24 August 2016 at 10:28

Converging Chest Press
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 47.3 kg × 10

Pec Flys
Set 1: 66 kg × 10
Set 2: 73 kg × 10
Set 3: 59 kg × 10

Straight Bar Pushdown
Set 1: 6 kg × 10
Set 2: 10 kg × 12
Set 3: 12 kg × 10

Rope Pushdowns
Set 1: 8 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10

Chest press
Set 1: 40 kg × 10
Set 2: 50 kg × 10
Set 3: 40 kg × 10

Pec Deck
Set 1: 25 kg × 10
Set 2: 30 kg × 10
Set 3: 35 kg × 10

https://strong.app.link/XqAywvp75v

Now for about a 20 minute HIIT session on the treadmill. Tricep movements are levels not weight, some of the cables have numbers of levels for some reason rather than KG.

Dan

Any reason why you seemingly sandwich your triceps work between chest, rather than complete chest and then move on to triceps?

Gazz


Title: Re: Dan's Progress Journal
Post by: Dan94 on August 24, 2016, 03:00:26 PM
It's something I change nearly every workout; sometimes I'll alternate, sometimes I'll do all chest then all tricep, sometimes I'll do a couple of each like above. It's just something I do to make sure both get as hard. I find if I do all chest (including pressing) then my tri's are often fatigued come end of the session. So alternating or doing a couple then a couple of the other works fairly well

Hope that makes sense :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 25, 2016, 01:48:17 PM
Wow, been a month since I posted in here - my bad! :)

Anyway, nice empty gym today so took full advantage of it and smashed back and bi's ;D

3 sets on each:

Pulldowns
Pulldowns with neutral wide grip handles
Pulldowns with underhand narrow grip
T bar rows
Seated rows (iso-lateral)
Barbell curls

Then went for a 5 minute jog at the end to sweat some more.

Back was absolutely smashed. Loved the iso-lateral rows, first time doing anything iso-lateral and the squeeze was great, can really get that muscle/mind connection going when focusing on one side.

One thing which is strange with me I notice, I hardly ever get back DOMS? When I work chest I ache for about 2-3 days as the flies really rip my chest, but with back I normally don't feel anything the next day? I know you shouldn't judge a good workout based on DOMS, but just always seems strange to me.


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 01, 2016, 08:15:29 AM
Moved to a new gym now which is much quieter and relaxed so will be able to use free weights a lot more


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 01, 2016, 12:33:34 PM
Chest and tri's smashed with a little shoulders too

Bench press
Chest press machine
Cable fly crossovers
Machine flys
Tricep overhead DB extension
Tricep handle pull down UH
Tricep handle pushdowns OH
Straight bar pushdowns
Rope face pulls

Destroyed  :D


Title: Re: Dan's Progress Journal
Post by: Dan94 on January 11, 2017, 05:34:38 PM
Been a while on here lol

Chest, Tri's and a little shoulders last night

DB press: 22kg x 10, 24kg x 10, 26kg x 10, 30kg x 10, 34kg x 8 (new pb weight for 8 reps!)

Cable crossovers (high to low, then shoulder height normal crossovers)

Tricep rope extension

Tricep straight bar pushdowns

Finished off with some rear delt cable flys which haven't done before, biggg burn ;D

Happy with the PB too :) Chest in bits today :D

Trying to become more active on Instagram in terms of fitness stuff, so give us a follow @ https://www.instagram.com/dangeorge94/ :)




Title: Re: Dan's Progress Journal
Post by: Dan94 on January 30, 2017, 01:23:33 PM
So, started my cut for Summer. Aiming to lose around 1 and a half - 2 stone. Put on way too much timber over Christmas.

8th January was the start. Weighed in at 201lbs.

Currently 196lbs-197lbs. Lost 4-5lb's in 3 weeks which is decent going.

Calories and macros are currently at:
1900 calories
190g protein
167g carbs
52g fat

Will carry on with these macros until I start to stall.

Currently train 4-5 times a week. 10 minutes crosstrainer pre-training just as a general warm up to get the blood flowing.

Will try keep this updated with general updates and workouts etc :)

Hoping to get lean for the Summer, for the first time ever.


Title: Re: Dan's Progress Journal
Post by: Rossdog on January 30, 2017, 04:13:22 PM
Keep up the good work pal. Consistency keeping things the same daily and sticking too it is the way.


Sent from my iPhone using Tapatalk


Title: Re: Dan's Progress Journal
Post by: Dan94 on January 30, 2017, 04:21:06 PM
Cheers pal

I often see you posting things on Instagram, always interesting to see, you're looking big! ;D


Title: Re: Dan's Progress Journal
Post by: SuperSi on January 30, 2017, 04:57:46 PM
Good to start to your diet, mate. You can be slow and steady, as time's on your side. You'll be more likely to retain strength and size that way.


Title: Re: Dan's Progress Journal
Post by: Dan94 on January 30, 2017, 05:13:42 PM
Yeah aiming for 1-2lbs of weight loss a week to try retain muscle. Hoping to get 'lean' so I can then maintain through the summer then start a lean bulk. Not talking sub 10% BF but lean enough to see more definition would be nice

If I stall and can't get past it I have a few friends on Instagram who I may hire as a coach. Determined to get lean this summer ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on January 30, 2017, 09:41:03 PM
Back & bi's tonight

5 mins warm up on cross trainer

Pulldowns - 3 sets of 10 with a drop set, ultra slow on way up
Wide as possible pull downs - same as above
Seated rows handles - 3 sets 10 each side
Barbell curls - 2 sets 10, drop set of 12
Straight bar cable curls - same as above
Rope hammer curls - sets of 10
Close grip seated rows - 3 sets 10 with a drop set

Great sesh with good pump. Haven't had a bicep pump like that for a while with some veins making an appearance.

Stuck a pic on Instagram too :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 01, 2017, 04:18:50 PM
Afternoon all :P

Chest & Tri's last night...

DB press
26kg x 10
28kg x 10
30kg x 10
34kg x 10 (equal to PB, reckon I'll hit 36's on Friday night)
20kg x 12

Machine flys (really slow controlled reps, big squeeze and stretch)
40kg x 10
45kg x 10
50kg x 10

Cable flys, high to low
12.5kg x 10
10kg x 10
7.5kg x 10

Cable flys, normal shoulder height
14kg x 10
12.5kg x 10
10kg x 10
7.5kg x 10

Then some tricep work, overhead tricep extensions on the cables super-setted with a straight bar pushdown, unreal pump and burn ;D

Stayed at 196lbs, if I'm still that next Wednesday then I'll re adjust calories.

Back and bi's tonight, really enjoying training at the moment 8)



Title: Re: Dan's Progress Journal
Post by: Dan94 on February 03, 2017, 09:11:53 AM
Morning all

Good back and bi's sesh Wednesday night. Yesterday was my rest day so back on it tonight with chest and tri's.

Oh, and weighed in today at 195lbs so down another 1lb ;D

That's 6lb in just under 4 weeks :)


Title: Re: Dan's Progress Journal
Post by: Maveric Matt on February 03, 2017, 10:47:15 AM
Good to se the weight coming down, mate.  What weight loss are you aiming for?


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 03, 2017, 11:09:02 AM
Cheers mate. :)

Probably around 170-175lbs would see me be a good level of leanness I'd imagine, but will play it by the mirror.

Plan is to get lean for Summer, then maintain, then lean bulk in the Autumn/Winter.


Title: Re: Dan's Progress Journal
Post by: SuperSi on February 03, 2017, 05:30:39 PM
Good progress, mate. Plenty of time to keep chipping away for Summer. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 03, 2017, 07:16:44 PM
Cheers mate. Yes hopefully, if I stall for a week or two I'll get a coach in. I have a few contacts on Instagram who I'm mates with who can coach me for good price with just nutrition/diet. Training I'm fine with


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 03, 2017, 09:22:07 PM
Evening lads :)

Chest and tri's tonight.

15 mins fast walking on treadmill for warm up

Incline db press
24kg x 10
26kg x 10
28kg x 10
30kg x 10

Cable flys high to low
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 12
5kg x 12

Cable flys shoulder height
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 12
5kg x 12

Superset tri's 2 exercises
Tricep straight bar pushdown
Overhead rope extension

Great pump on the chest with the flys. Love starting high weight then slowly down. Go real slow and big stretch and squeeze when down on the lower weights. ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 08, 2017, 05:25:09 PM
Back and Bi's Monday night but can't remember of the session tbh haha

Chest & Tri's last night though, my usual training partner wasn't there so didn't go too heavy on the DB's

Flat db press
20kg x 10
22kg x 10
24kg x 10
26kg x 10
28kg x 10

Chest press machine (sometimes feel a bit dodgy on the front delts, anyone else find this?)
45kg x 10
50kg x 10
55kg x 10

Cable flys high to low
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 12
5kg x 12

Cable flys shoulder height
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 12
5kg x 12

Superset tri's 2 exercises
Tricep seated dips
Tricep cable overhead extensions

Then finished with 10 mins crosstrainer

Still weighing in at 195lbs.

Weigh in's have been:
1st Feb - 196
3rd - 8th Feb - 195

I've recently included some cardio work (for general CV fitness rather than for fat loss purposes), so if I'm still 195 by this time next week I'll adjust calories.

Had 2 people tell me they thought I had lost some weight as belly looks smaller haha, always positive :)

Rest day today, off to see Hacksaw Ridge at the cinema. Then Back & Bi's Thursday and Chest & Tri's Friday, followed my a sauna/jacuzzi session afterwards,... first time ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 09, 2017, 11:04:44 AM
Sooo... 194lbs this morning! ;D

I'm debating taking another rest day today. My body just feels shattered so 2 rest days may do it good. I may still go to the gym just to do like 40 mins of LISS whilst watching some YouTube videos just for something. Will decide later on and see how I am


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 16, 2017, 11:18:28 AM
Oops, really need to stay on top of updating this! ::) ;D

Chest & Tri's yesterday...

5 minutes on crosstrainer warm up

Cable flys high to low

Cable flys normal

DB press

DB Lateral Raises

Machine pec fly (single arm)

Tricep straight bar pushdowns

Tricep straight bar extensions

20 mins fast walking on the treadmill

Really good workout. Big chest pump, t shirt was soaked lol. Love getting a sweat on :)

Really liked the machine fly using single arm instead of both at once. Can get an extra stretch without the handles meeting eachother.

Watching Spurs vs Gent tonight at 6pm, so will hit the gym around 8ish for Back & Bi's and possibly some shoulders thrown in too. Gym should be nice and empty at that time (fingers crossed) ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on February 25, 2017, 07:30:56 PM
So I've decided to use some online coaching with a couple of people I've known/talked to for a while on Instagram and Facebook. SJ Fitness.

It's a 10 week programme where they offer you online coaching and try get shredded for £69 (£1 a day). Extra help and guidance should help me stay motivated and also help when stalling.

I was cutting on 1900, but my macros for when the programme starts on Monday are...

2180 calories
191 protein
218 carbs
61 fat


Title: Re: Dan's Progress Journal
Post by: Dan94 on March 19, 2017, 03:52:40 PM
Down from 197.2lbs to 193.8 so far in 3 weeks. Slow and steady and all that

Trained with my mate who's an ex royal marine commando. Really good session, motivation and intensity was high

Managed a rep and weight PB on BB bench press too. 80kg for 8 reps which I was chuffed with :)


Title: Re: Dan's Progress Journal
Post by: SuperSi on March 21, 2017, 05:46:03 PM
Good progression on the weight loss - nice one. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on March 21, 2017, 11:17:05 PM
Cheers Si

Just booked holiday for September at Ibiza with the lads - extra motivation and all that ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on March 28, 2017, 10:07:26 AM
So still chipping away at the weight nicely.

Now entering Week 5 which is a deload week, something I've not incorporated before. Now half way through the group coaching with SJ Fitness.

Started at 198lbs and currently sitting at 192.2lbs so 6lbs (2.7kg) lost so far. After the deload week, volume will go back up again and will imagine calories will come down slightly if I stall anytime soon.

Really happy as I don't feel like I'm dieting and I'm actually losing more weight on higher calories than when I was dieting on my own. :)

175-180lbs would be a good estimate to where I would feel happy at for the Summer.


Title: Re: Dan's Progress Journal
Post by: Dan94 on April 18, 2017, 10:47:17 AM
Currently at 189.6 :)

Weekly averages have been during this cut:

Start: 197.2lbs
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9

First time being in 180's for a couple years!

Definitely starting to see/feel the difference too and not just the drop on the scales. Arms and shoulders always lean out first, but tummy starting to reduce too and a few people have noticed also.

Still on same calories as the start of the programme too, with 20 mins LISS as "cardio" after each session (usually train 4 times a week, sometimes 5)


Title: Re: Dan's Progress Journal
Post by: Dan94 on April 18, 2017, 07:14:44 PM
Chest & tri's

High to low cables
5kg x 10
7.5kg x 12
10kg x 12
12.5kg x 10
15kg x 10
17.5kg x 8

Normal cables
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 10
5kg x 10

Straight bar pushdown
12.5kg x 10
15kg x 10
17.5kg x 10
21kg x 10

Rope overhead
10kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

Single arm side chest press
10kg x 8
10kg x 10
12.5kg x 7

20 mins LISS




Title: Re: Dan's Progress Journal
Post by: Dan94 on April 22, 2017, 11:09:50 AM
Just a recap:

Start: 197.2lbs
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9

Coming to the end of week 8. Woke up this morning at 188 despite going for a meal last night and a beer. This weeks average weigh in looks to be around 189 so another lb down.


Title: Re: Dan's Progress Journal
Post by: Dan94 on April 23, 2017, 10:06:45 AM
Still plodding along nicely. Happy with the progress. :)

Weekly averages:

Start: 197.2
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9
Week 8: 188


Title: Re: Dan's Progress Journal
Post by: Dan94 on April 25, 2017, 10:30:52 AM
Another new low weigh in today. 187.2lbs which is around 11lb's down since the very start (198lbs)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 08, 2017, 09:56:10 AM
So the 10 weeks has come to an end:

Start: 197.2
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9
Week 8: 189
Week 9: 187.3
Week 10: 186.8

So overall I'm down around 10.8lbs (4.9kg) in this phase. I've decided to carry on working with SJ Fitness as my online coach. I've found the accountability and support has helped me tremendously. Second guessing myself and making hasty decisions are no more, I just listen to my coach and follow their plan whilst learning along the way and being part of a great Facebook community.

After dieting for 10 weeks, I'll be entering a "diet break" this week, where my calories are bumped up to my new maintenance (2400 calories) and will be having a deload week this week. Mainly so my body can adjust and adapt to the new weight after losing nearly a stone in fat and to give my body a rest from high volume training, as well as a mental break and being able to be a little more lenient with food choice. This will last 7-10 days depending on weigh in's and feel, but more than likely just the 7 days and back into a deficit come next Monday.

Have a lads holiday in September and a few festivals before that, so hoping to get lean for the first time in my life for the Summer. I go by the mirror in terms of when to stop losing fat and being happy with my appearance, but the scales are a good tool to gauge fat loss and that I'm heading in the right direction.

I think another stone (so around 170lbs) and I'll be almost there in terms of the level of leanness I'd be content with. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 09, 2017, 01:45:20 PM
So yesterday I weighed in at 186.2 which is what I finished the 10 week cut at, and started the maintenance calories of 2400.

Woke up this morning at 185.6lbs. Bizarre! So despite bumping calories up by 220, I still lost half a pound. Hopefully its just my body re-adjusting still after the long cut, and getting used to the new weight. If I had another new low weigh in tomorrow I'll speak to my coach and see what he says. Perhaps we're under estimating my maintenance calories and they need upping even more. We'll see. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 10, 2017, 07:55:44 AM
Morning lads

185.6 again this morning. Spoke to coach, he's not concerned. Says its body readjusting to the new bodyweight after a prolonged period of dieting. :)

Going to make use of the extra maintenance calories this week and treat myself to a Dominoes tonight whilst watching the Madrid Champions League semi final; living the dream! ;D


Title: Re: Dan's Progress Journal
Post by: SCOTTGALTON on May 10, 2017, 01:26:00 PM
Well done the loss dude.

Do you have an average days meal plan or just hit macros?

I hit macros but the meal plan I follow is pretty much the same with a few tweaks daily. I'm not a great processed food fan as I feel my performance drops.


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 10, 2017, 02:03:11 PM
Cheers Scott. :)

I just hit macros, although like you it's about 80% the same each day. I'll skip breakfast or have a whey shake if I am feeling hungry. Lunch is a chicken & light mayo wrap with a protein bar. Evening meal is then chicken with potato, chicken with rice, lasagne, spag bol, curry, something like that.

Then in the evening is where I'll have more freedom with calories. Bowl of oats with maybe some whey mixed in and few chocolate chips to cap the macros off. Some fruit. For example, last night I had an apple, a blueberry muffin and cocoa oats in the evening after my dinner. This is when I'm most hungry so tend to save calories for after training aka dinner and evening snacks.

I am flexible too though. Having a dominoes tonight, but will still hit my macros almost perfectly. I will sometimes have a subway at work instead of my normal lunch. Going out Saturday night with the lads for a few games of pool and darts so will hold around 800-1000 calories back worth of carbs as no doubt I'll have a couple pints.



Title: Re: Dan's Progress Journal
Post by: Dan94 on May 11, 2017, 08:47:00 AM
Back up to 186.2 this morning after dominoes. So just fluctuating between 186.2 and 185.6. Maintaining nicely this week ahead of the next cutting phase starting Monday :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 13, 2017, 12:19:43 PM
New low weigh in today... 184lb's exactly lol. Whilst on a diet break too, bizarre. Body is a funny thing! 14lbs / a stone lost since start of cut. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 14, 2017, 12:01:47 PM
185.3lb's was the average this week for the deload / diet break week.

Calories have been adjusted to 2000 calories

We go again :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 15, 2017, 04:09:47 PM
Woke up this morning at 188. Not fretting, will mostly be water weight from extra food (unplanned!) Sunday. Should be right down again after a couple of days. :)

As much as de-load weeks are good to take a bit of a rest and foot off the peddle, I'm buzzing to get back into my usual high volume training and bigger seshs ;D



Title: Re: Dan's Progress Journal
Post by: Dan94 on May 16, 2017, 08:48:14 AM
187.2 this morning so nearly a pound off, just water weight as expected.

Felt really good getting back into the high volume lifting again. Was sweating the most I have for a while, which was probably helped by the extra carbs over the weekend tbh ;D

Hopefully another weight drop tomorrow.


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 16, 2017, 08:14:48 PM
Tricep pump from tonight  :P


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 17, 2017, 07:43:42 AM
186.4 this morning, backs up my theory of the rise being water weight. Still coming off :)


Title: Re: Dan's Progress Journal
Post by: SuperSi on May 17, 2017, 04:56:14 PM
Well done on the weight/fat loss, Dan. All progressing nicely. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 17, 2017, 07:46:32 PM
Cheers mate. :)

Having a coach this time has helped me stay on track for sure.


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 18, 2017, 08:58:50 AM
Weighed in this morning at 185.2... almost 3lb's down from Monday's weigh in and nearly to the 184lbs I was at before the off track weekend.

Also tried back & bi's with a friend from work this morning, deadlifts at 7:15am are not fun... :D


Title: Re: Dan's Progress Journal
Post by: Dan94 on May 19, 2017, 09:57:54 AM
185.2 again this morning. Lower back is in bits today from the deadlifts :D Been too long.

Chest & tri's tonight with a steam room, sauna and Jacuzzi to follow ;D


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 19, 2017, 02:02:25 PM
Been a while again! Weight still coming off.

Down to 179.2 now. Which is around 18lbs lost in around 18 weeks. Currently on a diet break & deload this week as scheduled by my online coach... calories bumped up from 2000 to 2500 and 100g added (up to 300g) and still losing weight ;D

Around 6-7 weeks until Ibiza, so still time to get as close to 170lbs as possible. Happy with what I've lost so far though. 8)


Title: Re: Dan's Progress Journal
Post by: SuperSi on July 20, 2017, 05:34:58 PM
Good progress, mate! It looks like 170lbs is certainly attainable. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on July 21, 2017, 09:16:03 AM
Cheers bud! That's certainly a longer term goal, I think 175lb will probably be my holiday weight, although coach has said this last month or so of cutting will be a little more aggressive, just to try shred as much fat as possible before going away. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on September 28, 2017, 10:49:29 AM
Wow been a while again ;D

So Ibiza was great. Lowest weigh in before going away was 174.2lbs :o but the stable average leading up to Ibiza was 175lbs. As expected, I gained some water/fat/weight on holiday. Was all inclusive and zero tracking of macros or calories was done haha. Came back around 179lbs, which wasn't TOO bad I thought for an all inclusive holiday in Ibiza lol

Had a few birthdays the week I came back too, so couldn't really get 100% back on track. Currently sitting at 179.6lbs - 181lbs; keeps fluctuating.

The plan is to cut until I get to around 165-170lbs, or whenever I feel I'm a good level of leanness, so probably until around Christmas time. I thought I've come this far (lost around 20lbs), so why not keep going and actually get lean for the first time. :) Then I'll maintain for a bit then go into a nice, slow, long lean bulk and try put on some decent muscle mass with minimal fat. :)

Currently on:

2000 calories
P187
C210
F47

In terms of cardio I'm just aiming for 6-8k steps a day. Whether that's through being active during the day, or fast walk on treadmill.

Also purchased some Vitargo from Bulk Powders for an experiment on myself. Sometimes intra workout I'll be lagging a bit; think this is a combination of being on a cut (energy levels lower as expected), but also because I prefer to consume the majority of my calories post workout in the evening, so usually I have my lunch around 12/1pm and then train at 5/6pm, so thinking Vitargo may give me that 'boost' during my workout.

Si (or anyone who's used it before), how much would you recommend for intra workout? I was going to use around 20-25g just to start with, as I don't want to use too much carbs on a drink as I'm on low calories to start with, but I read on the Bulk Powders suggested directions for use, it says "1-1.5g per kg of bodyweight" so would be around 80g of Vitargo for me.


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 02, 2017, 11:36:35 AM
180lb was the average last week, so down around a pound.

Weighed in 179lb over the weekend and again today and that was including a few drinks and a birthday meal/cake. Just proves if you factor these types of things at events into your macros/calories, you can still lose fat. :)

Really can't wait to get leaner then into a bulk. Want more food and muscle :D


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 03, 2017, 07:36:27 PM
Back progress pic on Instagram tonight - check it out if you like :)

https://instagram.com/p/BZy5N-RnbhZ/


Title: Re: Dan's Progress Journal
Post by: SuperSi on October 04, 2017, 04:40:25 PM
On the Vitargo, the quoted figure would be more for recovery post-training. I'd say 20-25g would be fine for you intra-workout.

Good to see you're continuing to make noticeable progress!


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 04, 2017, 06:24:29 PM
Cheers mate, tried 20g the other day and seemed to notice a boost later in the sesh but could be placebo.

Thanks mate, slow and steady. :)


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 08, 2017, 02:20:52 PM
176-177 are the weigh ins atm.

Gunna speak to coach and see about lowering calories from 2000 to 1900 just to speed things up and try lose as much fat before festive season as I feel I can handle that number fairly easily.


Title: Re: Dan's Progress Journal
Post by: Dan94 on October 09, 2017, 03:14:45 PM
So got home from Ibiza 3 weeks ago and the weekly averages have been:

180.08
180.8
180.1

Last week made sure everything was on point; training, steps & diet. Weekly average - 177.8 ;D So a bit of a break through there.

Calories dropped to 1900 too as I told my online coach I can handle the lower calories, which obviously means the cut should be over and done with quicker, can then transition into maintenance calories and into a bulk.. finally! :D



Title: Re: Dan's Progress Journal
Post by: Dan94 on March 05, 2018, 04:29:18 PM
Been a while again, oops ;D

After Christmas and New Year I was around 176-178lbs... went back into the cut and weight wouldn't shift. Coach gave me a diet break and deload week as I usually respond well to them. Now last weeks average was 173lb which is a great breakthrough and the lowest I've been for about 10 years. Last couple days have been 172's and this morning was a 171.8lb! Unheard of for me.

Its my birthday Thursday so will be cutting maybe an extra 100 calories each day to make up for it as theres no way I can fit a 3 course meal, takeaway and birthday cake into my daily macros there ;D Damage limitation. :)


Title: Re: Dan's Progress Journal
Post by: SuperSi on March 05, 2018, 06:45:05 PM
Happy Birthday in advance for Thurs, Dan!

Congrats on the new average - lowest in 10 years is a great achievement. Clearly been working hard.


Title: Re: Dan's Progress Journal
Post by: Dan94 on March 06, 2018, 12:08:51 AM
Thanks Si. :)

Indeed - I’m thinking 165 is the goal weight here to truely assess where I am physique wise and see if I feel I’m happy enough with my leanness to progress into a bulk

May post some pics up and see where people feel my weak points are to focus on in my bulk