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Author Topic: Dan's Progress Journal  (Read 51656 times)
Dan94
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« Reply #105 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 Smiley
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Dan94
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« Reply #106 on: February 01, 2017, 04:18:50 PM »

Afternoon all Tongue

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 Grin

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 Cool

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Dan94
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« Reply #107 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 Grin

That's 6lb in just under 4 weeks Smiley
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Maveric Matt
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« Reply #108 on: February 03, 2017, 10:47:15 AM »

Good to se the weight coming down, mate.  What weight loss are you aiming for?
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Dan94
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« Reply #109 on: February 03, 2017, 11:09:02 AM »

Cheers mate. Smiley

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.
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SuperSi
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« Reply #110 on: February 03, 2017, 05:30:39 PM »

Good progress, mate. Plenty of time to keep chipping away for Summer. Smiley
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Dan94
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« Reply #111 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
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Dan94
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« Reply #112 on: February 03, 2017, 09:22:07 PM »

Evening lads Smiley

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. Grin
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Dan94
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« Reply #113 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 Smiley

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 Grin
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Dan94
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« Reply #114 on: February 09, 2017, 11:04:44 AM »

Sooo... 194lbs this morning! Grin

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
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Dan94
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« Reply #115 on: February 16, 2017, 11:18:28 AM »

Oops, really need to stay on top of updating this! Roll Eyes Grin

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 Smiley

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) Grin
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Dan94
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« Reply #116 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
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Dan94
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« Reply #117 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 Smiley
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SuperSi
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« Reply #118 on: March 21, 2017, 05:46:03 PM »

Good progression on the weight loss - nice one. Smiley
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Dan94
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« Reply #119 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 Grin
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