[Idle]

So I’ve tried this before and spectacularly failed through injury and lack of will power.

My aims are basically:

• Lose fat
• Add muscle
• Become stronger
• Become more healthy

How I plan on doing so initially:

• Quit smoking (Cutting down this week and have a GP appointment booked for the start of May)
• Remove junk food out of my diet and get into a stable 3-4 meal a day routine (Doing so this week)
• Begin weights again (Start within the next week)
• (Possible add some cardio later on)

Stats 19/04/2013:

• Weight: 13.7 Stone
• Height: 5'11''
• Chest: 41’’
• Waist 38’’
• Neck: 15.4’’
• Bicep: 13.75’’
• Thigh: 24.25’’
• Calf: 16.25’’

I have exams for the next month so really analysing my diet etc is something I will do at the end of May when I have more time, anything is an improvement on my current one and if I can lose a couple of lbs and add a few noob gains back in lifts during those weeks from just playing it simple I won’t see it as time wasted. I still have a slipped disk in my back after 14 months but I’m not sure how much it will affect lifts yet (Really need to get more physio.)

[cpdavis]

Best of luck

For the junk food part, I found quitting cold turkey was easier then rationing

[Idle]

(Original post by cpdavis)
Best of luck

For the junk food part, I found quitting cold turkey was easier then rationing

Cheers mate, yeah on day 2 of no chocolate, crisps and biscuits. Still having the occasional fizzy drink but it's now like 1 a day instead of 3-4

[Vikki1805]

Best of luck.

[AreebWithaHat]

In to watch-good luck

[Idle]

(Original post by Vikki1805)
Best of luck.

(Original post by areebmazhar)
In to watch-good luck

Thanks both

Last night I did some light weights, just want the first week of DOMS over with

Squats 40kg 10,10,8
DB Rows 20kg 12,10,10,8,6

[silent ninja]

(Original post by Idle)
Stats 19/04/2013:

• Weight: 13.7 Stone
• Chest: 41’’
• Waist 38’’
• Neck: 15.4’’
• Bicep: 13.75’’
• Thigh: 24.25’’
• Calf: 16.25’’

All those measurements but left out your height?

[Idle]

(Original post by silent ninja)
All those measurements but left out your height?

Silly me, 5'11''. Will add it in now

[Tom Murphy]

Good luck!

[Idle]

(Original post by Tom Murphy)
Good luck!

Thank you!

Diet is getting there, eating more regularly throughout the day and cut out most of the junk (although I have had blips.)

Again something light to ease me in, back feels fine with deadlifts, squats there is certainly an odd feeling however.

Deadlift 50kg 3x5
DB Press 15kg 8 8 8 6
DB Curls 10kg 10 10 8

[Idle]

Should have done this yesterday but oh well.

Squats 50kg 3x8
DB Rows 25kg 3x8

Just doing little bits and jumping the weights up, will put deads up to 60kg next session. Eventually I will bring it down to 3x5 but I like doing a few more reps and lower weights.

[Idle]

Deadlift 60kg 3x5
DB Press 17.5kg 3x8
Hammer Curls Couple of sets of whatever

[Idle]

So I think every 2 weeks I will take measurements and compare.

Weight: 13 stone 5 lbs - 2lbs
Neck: 15.6 inches + 0.2 inch
Bicep: 13.9 inches + 0.15 inch
Chest: 41 inches SAME
Waist: 37 inches - 1 inch
Thigh: 24 inches - 0.25 inch
Calf: 17 inches + 0.75 inch (Must have measured wrong first time or something)

Overall heading in the right direction

[Idle]

So yeah the issue I have is i'm at home with my 65kg DB set until I can find some money to get back to the gym. I forgot about floor presses so i'm going to do them and do SS for the upper-body lifts, i'm going to be using up the 65kg in squats and deads by the end of next week so i'm just going to have to do them in bigger volume and squats ATG, hopefully adding reps and going seriously deep will mean when I can get back to the gym I can do quite a bit more than the 65 first time.

First SS workout, didn't do deads as I did them last session.

Squats 55kg 3x5
Floor Press 17.5kg DB's 3x5

My back is showing no signs of problems except just feeling a bit weird, no pain, which is awesome

[Idle]

Really hot in my room and I haven't eaten much so it was a pretty **** workout.

Squats 60kg 3x5 (Felt heavy where as 55 felt fine, back twinging a bit.. I think it's just me being tired)
DB Rows 27.5kg 3x5 (Easy enough, 30 easily next time)
DB Press 20kg 3x5 (Very hard, 5kg jump probably didn't help, will redo this next time to have it without major stress)

[Idle]

Ok i've been having a think. Not sure if this is a good idea but the fact I can't go above 65kg for a bit on squat/deadlift means SS is a bit of a silly idea so i've concocted this for what I have and taking into account my back.

(Alternate which has 2 sessions each week but always squat twice and deadlift once)

Tuesday
3x5 Squat (When I hit 65 add a rep to each set next workout)
3x5 Press
3x5 Rows

Thursday
3x5 Deadlift (When I hit 65 add a rep to each set next workout)
3x5 Bench
2x8 Shrugs
2x8 Calf raises

Saturday
3x5 Squat (When I hit 65 add a rep to each set next workout)
3x5 Press
3x5 Rows


Sunday
Go to the park and do some pull ups and chins ups for a couple of sets.

[AreebWithaHat]

Go for it dude, I squat twice and DL once as well and have made better progress.

[Hype en Ecosse]

You missed the opportunity to call this "From Idle to Idol".

[Motorbiker]

In 2 watch. Looking forward to seeing your 3*20 sets of 65kg in like a month or so.

[Idle]

(Original post by AreebWithaHat)
Go for it dude, I squat twice and DL once as well and have made better progress.

Cheers mate

(Original post by Hype en Ecosse)
You missed the opportunity to call this "From Idle to Idol".

Oh rly?

(Original post by Motorbiker)
In 2 watch. Looking forward to seeing your 3*20 sets of 65kg in like a month or so.

It will be some decent grip training tbh I find holding the DB's harder than actually driving up, could probably do 80kg with a barbell.