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Author Topic: Felix,s Journal  (Read 373335 times)
felix
*****
Posts: 4146



« Reply #2715 on: December 31, 2017, 01:52:12 AM »

I weighed myself on Sat I was 14.0 1/2 lb so I have lost 1 1/4 lb since last week. I am going to cut my macro's down from Pro 251g, Carbs 432g, Fats 111g  and calories down from 3731 to macro's Pro 236.5G, Carbs 356G, Fats 108G and Calories at 3340 Per Day from Mon so a reduction of 391 calories per day to try and lose a bit of weight and see how it goes.

Here is my New diet from Mon the 31st of December.

MEAL 1
3 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
47G PRO, 80G CARBS, 9G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
36G PRO, 63G CARBS, 9G FAT

MEAL 3
100G OATS, 30G WHEY, 1/2 PINT SS MILK
45G PRO, 78G CARBS, 13.5G FAT

MEAL 4
3 SLICES WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
49.5G PRO, 50G CARBS, 34.5G FAT

MEAL 5
3 SLICES WHOLEMEAL BREAD, 1 TIN OF TUNA 1/2 PINT SS MILK
59G PRO, 67.5G CARBS, 9G FAT

40G OF BUTTER = 33G FAT

TOTAL
236.5G  PRO, 356G CARBS, 108G FAT
TOTAL CALS
946 + 1424 + 972 = 3340 CALS PER DAY
Logged
felix
*****
Posts: 4146



« Reply #2716 on: January 03, 2018, 01:56:23 AM »

I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
145KG X 6

PLATE LOADED SEATED ROWS
80KG X 10
80KG X 10
110KG X 10
Logged
felix
*****
Posts: 4146



« Reply #2717 on: January 04, 2018, 02:20:55 AM »

I trained Chest today.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
79LB DB,s X 12
79LB DB,s X 12
79LB DB,s X 12
52LB DB,s X 35

PEC DECK
28KG X 10
35KG X 10
42KG X 10
49KG X 10
Logged
felix
*****
Posts: 4146



« Reply #2718 on: January 06, 2018, 02:00:08 AM »

I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB's X 12
68LB DB,s X 12
123LB DB,s X 12

LYING LEG CURLS
59LB X 10
72LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20
Logged
felix
*****
Posts: 4146



« Reply #2719 on: January 07, 2018, 03:03:25 AM »

I weighed myself today  I was 13.13 3/4 lb so I have lost 3/4 lb since last week. I am going to keep my macro's Pro 236.5G, Carbs 356G, Fats 108G and Calories at 3340 Per Day again next week and hopefully lose a bit more weight.
Logged
felix
*****
Posts: 4146



« Reply #2720 on: January 10, 2018, 07:30:11 PM »

I trained Back on Monday.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
150KG X 4

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 10
120KG X 10
Logged
felix
*****
Posts: 4146



« Reply #2721 on: January 10, 2018, 07:46:52 PM »

I trained Chest today.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
85LB DB,s X 8
74LB DB,s X 20
74LB DB,s X 12
52LB DB,s X 30

PEC DECK
28KG X 10
35KG X 10
42KG X 10
56KG X 10

Here is a video of me Dumbbell Pressing the 85lb Dumbbells x 8 in the gym today.

https://www.youtube.com/watch?v=Dl2tVsOLSz4
Logged
felix
*****
Posts: 4146



« Reply #2722 on: January 12, 2018, 10:28:00 PM »

I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB's X 12
68LB DB,s X 12
123LB DB,s X 12

LYING LEG CURLS
59LB X 10
72LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20
Logged
felix
*****
Posts: 4146



« Reply #2723 on: January 14, 2018, 04:12:32 PM »

I weighed myself on yesterday I was 13.13 1/4 lb so I have lost 1/2 lb since last week and 1 1/4 since I reduced my calories to 3340 per day 2 weeks ago but I have decided to reduce my calories by another 268 per day from Monday down to 3072 cals per day macros Pro 226.5g, Carbs 321g and Fats 98g so this is a total reduction of 661 cals per day  from the 3731 calorie per day off season diet I was on until 2 weeks ago. Hopefully I will start to lose a bit more weight on this.

Here is my New diet from Mon.

MEAL 1
3 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
47G PRO, 80G CARBS, 9G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
36G PRO, 63G CARBS, 9G FAT

MEAL 3
100G OATS, 30G WHEY, 1/2 PINT SS MILK
45G PRO, 78G CARBS, 13.5G FAT

MEAL 4
2 SLICES WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
44.5G PRO, 50G CARBS, 33.5G FAT

MEAL 5
2 SLICES WHOLEMEAL BREAD, 1 TIN OF TUNA 1/2 PINT SS MILK
54G PRO, 50G CARBS, 8G FAT

30G OF BUTTER = 25G FAT

TOTAL
226.5G  PRO, 321G CARBS, 98G FAT
TOTAL CALS
906 + 1284 + 882 = 3072 CALS PER DAY
Logged
felix
*****
Posts: 4146



« Reply #2724 on: January 15, 2018, 04:28:55 PM »

I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
150KG X 5

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 10
130KG X 10

Here is a video of set of 5 with 150kg from today.

https://www.youtube.com/watch?v=V18wy0kU-9Q
Logged
felix
*****
Posts: 4146



« Reply #2725 on: January 18, 2018, 03:03:32 AM »

I trained Chest today.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
90LB DB,s X 6
74LB DB,s X 18
74LB DB,s X 12
52LB DB,s X 33

PEC DECK
28KG X 10
35KG X 10
42KG X 10
49KG X 10

https://www.youtube.com/watch?v=f8zzybUjWRQ
Logged
felix
*****
Posts: 4146



« Reply #2726 on: January 20, 2018, 12:56:14 AM »

I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB's X 12
68LB DB,s X 12
123LB DB,s X 12

LYING LEG CURLS
59LB X 10
72LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 20

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20
Logged
felix
*****
Posts: 4146



« Reply #2727 on: January 20, 2018, 03:30:31 PM »

I weighed myself today I was 13.11 1/2 lb so I have lost 1.3/4 lb since last week and 3 lbs since I started my diet at 14.0 1/2 lbs 3 weeks ago. I am going to keep my macro's Pro 226.5G, Carbs 321G, Fats 988G and Calories at 3072 Per Day again next week and see what happens.
Logged
felix
*****
Posts: 4146



« Reply #2728 on: January 23, 2018, 01:31:11 AM »

I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
150KG X 6

PLATE LOADED SEATED ROWS
80KG X 10
80KG X 10
100KG X 12

CLOSE GRIP PULLDOWNS
78LB X 10
104LB X 10
130LB X 10

Here is a video of my deadlift set of 6 with 150kg from today.

https://www.youtube.com/watch?v=tG31nJapTB8
Logged
felix
*****
Posts: 4146



« Reply #2729 on: January 24, 2018, 11:18:45 PM »

I trained Chest today.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
74LB DB,s X 16
74LB DB,s X 16
74LB DB,s X 16
52LB DB,s X 33

PEC DECK
28KG X 10
35KG X 10
42KG X 10
49KG X 10
Logged
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